Caricevdb 's dagbok, 19 aug 19

don't diet do a lifestyle change everything in moderation enjoy your starches as veggies and high fibre 

and keep your macros right 

I'm currently studying nutrition, personal training and advanced body building and I see alot of talk about diet and keto and so on. I think research and study of nutrient who benefit everyone because everyone does high protein low carb or low card high fat, but does anyone know how many calories are in a gram of each macronutrient ? 1 gram of protein is 4 calories, 1 gran of carbohydrates is 4 calories, 1 gram of fat is 9 calories. so why drop carbs if it's an energy source and what provides your body with energy to work your metabolism and why do high fat if its 9 calories per gram of fat. research your food guys find the difference between good carbs and bad carbs. not saying everyone is wrong just providing my research and knowledge.  

I believe in low fat cause good fats are needed but proteins and carbs are the same in the amount of calories they have, have a flexible lifestyle and dont starve yourself cause then you over indulge when your "diet" has reached its peak.  

I don't follow a specific plan but I restrict calories, exercise regularly and eat mostly unprocessed foods 80/20 

Thank you!😊 I also believe in balance and moderation 

for me it's a combination. restricted calories, IF 16:8 (Sometimes 15, sometimes 18) and high intensity workouts with boxing 3 times a week. I haven't excluded anything from my diet, but I track everything I eat. this works for me... and I've tried weight watchers and weigh less and both of those just left me feeling guilty about eating anything slightly considered "bad"... they make you feel like having something nice is cheating and naughty... so I now refer to treats instead of cheats because it's ok to eat chocolate and have the occasional yummy something, as long as I keep within my reduced calorie count for the day. 

Keto diet. Lost 43kgs since November 2018 

@shereen the old weight watchers worked for me but I ate everything but just track my points but they have pulled out of SA still have the books. Now I eat everything I want and just track my calories and Macros take a long time to loose weight but it must be sustainable long term 

I'm with @adrian05barnard on this, yes HFLC works but it's not sustainable, so it works for quick rapid weight loss, and boy does it work, you see but there is a catch, you need to stay in ketosis at all times in order for this to keep working, when you "cheat" once and I'm talking even clean carbs your body responds negatively due to ketosis and puts those carbs into sugar immediately and stores for later use because your body has been deprived of it so it goes into protection overdrive so that is how you then fall into that rut, falling of the wagon gaining what you lost 2fold. See this eating really only works for the really disciplined and who can make it a forever way of eating. Also if you were eating let's say 2000 cals a day now you restricted to eg 1200 cals your body goes into shock and metabolism starts working so continuing on your a calorie restricted diet with macros I think check you will be more likely to sustain this is way of eating because now you are getting right amount of carbs, protein, and fats so when able to have that cheat meal and not struggle to get back onto eating clean because all you did now was shock your system and metabolism starts working in overdrive again. I'm not saying that I'm right or wrong with but speaking from personal experience and my knowledge on nutrition.  

What is important to me in the food choices I make, is the nutrition aspect of food and its health benefits. I usually consider my food choices over the period of a week, making sure to balance out what I need to eat, so a cheat here and there is allowed, but I get the health benefits of proper or better nutrition. I try to stick to higher good fats and moderate carbs, and cut all added sugars - except for chocolate!! I don't believe in crash diets, but have slowly shed weight as I trained myself to eat better so that my "diet" becomes a lifestyle or way of eating as I go forward.