Originally Posted by
Bigrig
Righto
I'll post up a new thread later tonight with the names of those involved, target weight loss provided so far, etc, etc - I'll keep a separate spreadsheet so if you don't want to put up your weight, PM it to me and I'll keep it discrete and only note the actual loss of weight on the forum each week.
Generally speaking, if you don't take in a lot of water now (at least two litres per day, but more if using heavy protein shakes etc), then you'll find you shed a large amount in the first week as your body adapts to receiving water and hence doesn't retain fluid - most people lose most weight in the first week or two due to this and not metabolism of fat. My point being, don't be hard on yourself if you lose 4kgs in the first week, and then find you're only losing 1kg a week after that - it's normal and quick weight loss is not only bad for you, but you stand the very real prospect of putting it straight back on again as all you have done is shock the body without building a habit. 1-2kg's per week is heaps and you should certainly not expect to maintain this - as said, it's not healthy and sets unrealistic targets that you may fail to achieve and subsequently lose faith in the process.
I'm not a doctor, I have done extensive nutritional training though, but am not a nutritionist, and as every persons physiological makeup is different, as well as how you metabolize fats, proteins, sugars etc, so what works for you, does not necessarily mean it will work for others and vice versa. All I would say is to attempt to reduce as many sugars (not complex carbs that are low GI and break down slower and keep you full for longer) and every gram of fibre offsets carbohydrate sugars (basically) - that is, if something says 8 grams of sugars and 3 grams of fibre, the fibre offsets the carbs, and hence it is said to be a 5 gram intake of carbs, no fibre ... with me??
If you're going protein diets/shakes, then ensure as said you increase your water intake as your liver and kidneys will be screaming as your body starts to burn protein instead of fat and glycogen (glycogen stores in your liver) - I would suggest not replacing all meals and ensure you don't overload in meat as a protein source - you are taking in protein which is good, but also animal fats which are saturated and will shoot your good cholesterol through the roof. White foods should be avoided like rice, white bread, potato, pasta etc - avoid pumpkin and sweet potato also - high in starch which is sugar. Don't remove bread altogether though as you want grains, try to get low GI multigrain - if not, buy some brazil nuts (the best of the nuts for low fats, low sugars, and high protein), sunflower seeds, pumpkin seeds, etc.
Fruit is obviously going to be high on the agenda, but again full of sugars (natural yes, but if you aren't doing enough exercise to burn them off, your body will convert it to fat stores over about a 24-48 period as an easy source of energy and you are back to square one). Try not to take fruit in after about 3pm also - most (not all, we all different remember) people have their peak natural metabolic rate (not one induced through activity) in the middle of the day/early afternoon, so this is where you need to slow down the rate of intake.
Vegetables are also not just open slather - some are higher in naturally occurring carbohydrates. Ones to avoid are carrots, peas, beetroot, corn, squash, parsnip. Most others are rock solid and you should look to have two serves of green vegetables per day - mushrooms are especially good, high in protein, super low in carbs.
Grazing through the day is ideal - less than fist sized portions (in total) five or six times a day - this will (no matter who you are) force your body to recognize there is no need for food storage as it were as it is constantly being fed - no storage, means no love handles. The only problem with this is our lifestyles which often don't permit us to stop when we want and eat, or to have access to the right types of food when we are on the go.
Celery sticks are our friend. You can put some low fat Philadelphia cream spread on it for flavor/texture if you need. Being high in fibrous cellulose, celery actually provides the body less nutritional value than what it takes the body to burn it off, and hence weightloss. Don't go silly with the spread though.
I would strongly suggest you take a well known multi-vitamin daily as well as fish oil/omega3 to keep the heart healthy and the brain ticking over - the brain is made up of a large amount of omega3, and no point in dieting only to starve the brain also.
For those of you going on low carb shakes, diets etc, please be ultra careful - after about 3 to 4 days your bodies natural blood glucose levels will drop and hypoglycemia is a real threat. Symptoms such as cramps, headaches, irritability, etc can be definite signs, and if not addressed, it can get worse from there to such things as organ failure etc, so don't dismiss it (yes, this is the extreme end of it, but don't discount it). If you do think you are progressing well, but start feeling "just not right" then stop the program you are on - take in something high in carbohydrates such as a couple of pieces of white bread (nearly the entire daily recommended intake of simple sugars in this alone!!!) and if you feel better after a short period - real short, it happens quick, no more than an hour or so - then more than likely you were suffering this. Re-assess your program to substitute some fruit in instead of one of the protein meals to increase your blood glucose back to near normal - it generally won't mean you'll stop losing weight and you'll be better off for it.
Irrespective of the program you are intending, lifestyle is to remembered at all times - if you know you won't be able to sustain a healthy lifestyle applying a similar eating regime etc when you finish your program, then possibly re-assess it. No point drinking shakes, exercising more than normal, stopping drinking, removing carbs etc if you can't continue this in a healthy fashion once the program completes. You're setting yourself up for failure by more than likely putting the weight back on when you resume your normal lifestyle.
I had to do nutritional courses etc when I played professionally, but as said, I am not a nutritionist. If you are in doubt, please go see one and certainly see your doctor some stage early in the piece to ensure your insides are benefiting just as much as your outsides!!! I do have some knowledge in the space though and a range of reference material for various sorts of diet types.
If you've got any questions, queries, concerns or otherwise, please don't hesitate to let me know and use the group as a means of support - it is not easy, if it was, we'd all be our ideal weight all of the time!
Hopefully this all makes sense and certainly I hope it will assist. The very best of luck to you all in achieving your goal and here's to raising some dollars for a very worthwhile cause!!!
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