This has been soaking in for about a year now, with lots of twists and turns and trying new things. I have read several books, and I want to read several more. Over the last two weeks I even started to go through medical papers. Talk about boring.....
This is a result of trying a bunch of stuff, and doing a lot of research. I have spent hundreds of hours learning about health over the last year. I think all that has paid off. My weight went from 186 to 170, and I continue to feel healthier than ever. I want to continue to push down to 160 lbs, become much more fit, and then I will determine where I want to go from there.
If you have suggestions for me, please let me know.
If you have any questions, please let me know.
My Current Food Plan
Calories: Count and eat between 1,862 to 2,362 Calories per day while intermittent fasting (based on my height and weight, 1,862 is 500 calories less per day to maintain body weight)
Hydration: Stay well hydrated by drinking lots of water
Sugar: Eat very little sugar. Less than 50g per day
Protein: Eat between 62 - 150 grams of Protein per day
Carbohydrates: Eat low carbohydrates – typically between 20 - 50g per day.
Fiber: Eat as much natural fiber as possible trying for at least 30 grams per day
Fasting: Fast 22 hours at least once a week, and 36 or 48 hours once or twice a month.
Snacks: Don’t Snack – not at all!
Processed Foods: Eat very few packaged items.
Natural Foods: Mostly eat natural foods of all kinds
Probiotics: Regularly eat food high in probiotics.
Omega-3s: Try to keep an average Omega-3 to Omega-6 ratio of below 1:4. Take a fish-oil capsule daily.
Greens: Fill in nutritional gaps by taking one scoop powdered greens (Bloom or AG1)
Alcohol: Limit alcohol consumption - typically up to one glass per day, and irregularly no more than four glasses in a day over a responsible period of time.
Flexibility: All this is flexible. I hope to follow most of this 80% of the time, allowing for going out and family gatherings to break it once in a while, being sensible to stay fairly 'close' to this during those times.
Reset My Body Set Weight
Reducing Carbs (Sugars, Breads, and Grains) will reduce insulin resistance which will help in losing weight. High insulin maintains our high body set weight, which erodes our weight-loss efforts. This is what most people don’t understand, and I tend to forget:
High Insulin Levels = High Body Set Weight
Regular fasting will break the insulin-resistance cycle. To keep our insulin-resistance low over the long term, we must have recurrent periods of very low insulin levels by fasting.
Source: The Obesity Code, page 235
Source: The Obesity Code, page 235