I f*cked up dieting many times. That’s what I have learned
I won’t lie. I am still fat. Fat in my own opinion. I don’t judge anyone else as my fat is far more interesting to me, than yours. Yours can be your love or fatal obesity. It’s yours, not mine.
But I used to be much bigger, in bad terms. I have changed over few last years, but not as I expected. I am still trying to do something about it, but what is most important, I’m far more aware of where I failed so far.
Short background. I was always chubby, but about 3 years ago I was around 112kg with 175cm height. With a coach, I lost about 20kg in 3 months. Later I had series of yo-yos. Now I’m 92, but I don’t count my success in weight anymore.
What I have learned
Get real — there is no silver bullet. Either you control your weight and simply eat less or you lie to yourself and stay fat.
Muscle and fat weigh the same, but looks different — I have spent a lot of time in the gym, mostly weight lifting. Now when I compare photos when I first reached 92 and now, I know that there is nothing to compare. My arms are wider, my legs are slimmer and I can do far more. I measure my progress with the meter, not with scale.
If you’re fat, don’t run — running is the good sport, really, but if you start without a coach, preparation and being obese you can do more harm than good. At first front of your calves won’t handle more than 15 minutes. At second long aerobic exercise damage and reduce muscles.
You lose weight dieting, not with exercise — burning 500kcal is over an hour on a bike or over half jogging. 500kcal is a Big Mac.
Eat fat, avoid carbs — I am a big fan of the keto diet. First, it’s tasty. Second, it’s filling. Third, it makes me less hungry. Each time I try sugars or wheat on cheat day I feel frenzy to eat more. Eating fats I can consume less, I feel better, I have better sports results and can stay awake for longer!
Become keto-adapted before fasting. If you want to try intermittent fasting or something similar, go on. But that will be suffering. First teach your body to burn fat for energy. I have spent 2 months on keto diet before I could do 48h fast.
Be careful with keto-acidosis. If you go too far with the keto diet and/or fasting you can reach keto-acidosis which is quite bad. I measure my level of ketones each day. Often I have to eat fruits to stay tuned. Healthy ketosis for the optimal fat burn is between 1.5 and 3 mmol/L. With my weight by eating 5% carbs, 70% fat and 25% protein I need 1.5 days to reach over 4. With fasting, I need one day to reach 8. 16+ is ketoacidosis.
Do it only, if you enjoy it — otherwise, it makes no bloody sense. I love this diet. I love this way of exercise. I love slow but stable results. I love cheating and being aware what I have to do to fix it. I love that now when I try the bite of Snickers I want to puke from the sweetness. But at the same time when I taste fresh fruits or real, natural Polish or Belarusian sweets I taste the whole palette of spices in it.
Hope you enjoy it too.
P.S. Food Unwrapped made the unfair test when they argued that fat based diet is a hoax. They told one team to eat no carbs for one day and then compete with carb full team. They forgot that body needs time to adapt to consume fats. That takes few days at least.