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May 19 - June 27, 2020
why would you want to do a cheat day? And after you do, how do you think you are going to feel? I just call them “no-stress” days. You just eat naturally. Relax. No guilt. All pleasure. It’s a hedonistic orgy in your mouth all day. Booya. So, make sure to have two “no-stress” days a week.
I have an average of twenty-one meals, so four out of twenty-one is 19% of my meals – I know that if I’m making good choices 80% of the time, I’m still aligned with my goals.
New guide? Maybe it’ll have something the others don’t. New supplement? Maybe it’s a revolutionary new uber-antioxidant from a pillaged rainforest in South America. So who do you trust?
“I have no idea who to trust anymore, so I give up; I’m just going to eat what I like, enjoy my life, and stop stressing over it.” Sound familiar?
To top off the frustration, it doesn’t matter which diet you choose, because most people can’t stick to any diet.
Many bad habits start due to boredom
if you’re working on a massive project, and you reach the point of no return when your eyes are glazed over and you stare out the window every five minutes, what does that mean? Do you need a cigarette or a cookie? No, you need to take a break.
He typed “what do I do to lose weight?” and jumped in for an orgy of confusion. The first link he clicked on was this big bodybuilder who told him he had to eat a ton of protein and lift weights four days a week. He went to the next link, and this time it was a doctor who said to eat a balanced diet, avoid high GI carbs, and so on. The next one was an attractive vegan woman who said, “don’t eat animal products, just focus on juicing and eating plants.” Naturally, this went on and on, and each link had a different solution for Lamine’s weight problem. Obviously, Lamine did what we all do, which
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The truth about removing food groups is that anything you remove or deprive yourself of, you’ll crave.
One thing I really recommend that people work on is their subjective feeling of hunger,
You also need to individualize this for you, because some people feel fuller on three meals a day versus six meals a day. Some people like to eat six meals a day that are tiny. So experiment and find out what you really like.
The most important thing is how much we eat, and what we eat – the timing and number of meals is of far less importance.
Generally, nothing in a meal is pure fat, unless you’ve having things like avocado. Typically, it’s just salad dressing that’s pure fat, or the oil we sauté food in.
Keep it simple, do what works, and remember the golden rule: what works best is what works for you, right now, in your own life circumstances. You are your own expert.
Loss of muscle mass – When your body isn’t given enough energy to survive, it will start drawing energy from your muscles, because they are calorically expensive to maintain.
Loss of testosterone – Muscle mass is important for keeping fat mass levels lower. Testosterone levels decrease with caloric restriction, making it much harder to maintain muscle mass.
Ten-second science lesson for beginners: We get hungry (and feel full) because of hormones in our body, most notably four: Leptin – regulates appetite and metabolism, tells us when we’re “full” Ghrelin – tells us we’re hungry (stress and lack of sleep can alter ghrelin and increase hunger, FYI) Adiponectin – Another “I’m full” hormone Peptide YY — Another “I’m full” hormone
What are the chances you’ll actually stick to a perfect diet seven days a week? For most of us? Zero. No chance. What about four or five days a week? Pretty good. What about an 80% clean diet, seven days a week? Also pretty good. There’s room for error.
What happens is that you reduce calories, and then you lose some weight, and then you reduce It some more, but what ends up happening is that you reach a limit where you don’t function as well. You’re constantly hungry, tired and cranky. You get headaches. You don’t sleep well. You get cold extremities; you start losing muscle mass. Eventually, the negative consequences outweigh the good (e.g. weight loss), and then we quit and regain a good portion (or more – known as rebound weight gain).
