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Preview: Comments on Weight of the Evidence: Five Simple Rules

Comments on Weight of the Evidence: Five Simple Rules





Updated: 2017-12-13T11:21:17.588-06:00

 



If eating to lose weight it is 100% calories vs ca...

2010-02-02T23:44:18.817-06:00

If eating to lose weight it is 100% calories vs calories out. Therefore one MUST count grams of protein fat and carbs and keep a record of total calories consumed for the day. Even from any condiments that are ingested. Its the little things that add up to a lot. If weight loss has slowed or stalled you most definitely need to count everything imo.



Thanks Regina, this is cool.Maybe we should have m...

2008-03-05T18:21:00.000-06:00

Thanks Regina, this is cool.

Maybe we should have mentioned somewhere that since I've already lost over 125# it's not that I'm just trying to avoid learning or thinking - I'm overwhelmed with how much self education I've been stuffing into myself the last 18 months since I went on lowcarb - rather, I just ran out of inspiration for feeling like any one idea mattered more than another. I can do whatever I want, after all, but sometimes without "a plan" I tend to 'coast' and not be as vigilant. I figured if I picked a plan by someone else -- it doesn't need to be complex because I know lowcarb well enough already in general -- that I could make it more a "fun experiment" with someone else's ideal ideas rather than the many varieties I've tried on my own. Some have worked fabulously. Some have failed miserably. Some have worked but are difficult for me to sustain. I figured my blog readers would know a little about me, so be a good source for a plan -- I don't just want something 'on paper' from a book, but something that takes some of my personal issues (like gluten and trouble with eating enough and over-obsessing) into account.

I'm already having a hilariously hard time coming up with enough veggies, which means this is a really good thing, because this is the first time I've been in a mode that required I literally TRY to get veggies (as opposed to simply not eating veggies--but not much of anything else, besides meat or dairy, either). The dairy restriction is also hell, did I mention (2 days in, I'm complaining, LOL!). I think it's fabulous for me. Thank you so much for taking the time to share your ideas!!

PJ



How does eating to appetite figure into BMR? Acco...

2008-03-05T14:06:00.000-06:00

How does eating to appetite figure into BMR? According to that link you provided, my BMR is about 2230. It's rare for me to eat that much unless I ignore feelings of satiety. Then again, my weight has been stalled for quite a while. Thanks in advance for any insight you can provide.



One last question - for weight over 300 lbs, does ...

2008-03-04T09:24:00.000-06:00

One last question - for weight over 300 lbs, does the 4 oz of dairy still hold, or can it be moved up as well (like the nuts)?

Depending on individual preferences, calories and such, I'd allow up to 6-oz if the person is contining to lose weight at that level. Dairy, I've found, is a YMMV (your mileage may vary) food - some folks can consume a lot of dairy and lose, lose, lose....others find they must eliminate or strictly limit dairy to have the same effect.



One last question - for weight over 300 lbs, does ...

2008-03-04T08:58:00.000-06:00

One last question - for weight over 300 lbs, does the 4 oz of dairy still hold, or can it be moved up as well (like the nuts)?



I get to where there is about an inch in the bottl...

2008-03-03T06:57:00.000-06:00

I get to where there is about an inch in the bottle it is cloudy. The exp dte is ok, I use it with in the time it says to and I keep it refrigerated. Is this normal and is it ok to use when it is cloudy like that. The only think I don't do is shake it up as I use it. The directions don't say to shake.

I think it's the saturated fat in the oil hardening due to the cold temperature...mine does it too and I just give it a swish/shake.



The BMR works ok for me, but for my husband, who i...

2008-03-03T06:51:00.000-06:00

The BMR works ok for me, but for my husband, who is over 500 lbs, the BMR is about 4000 cal/day, and if he really eats this much, no matter what the composition, he absolutely does gain weight.

Once someone is over 500-pounds, all bets are off for the BMR....but he should still eat enough to ensure adequate intake of essential nutrients and until his weight lowers, probably will need about 3000-calories a day to do that.



I was at my grocery store this morning which has a...

2008-03-03T06:49:00.000-06:00

I was at my grocery store this morning which has a fairly broad selection but could not find Krill Oil capsules or Alpha Lipolic acid (Found L-carnitine, but wasn't sure if that would work without the other or if the doses were right) - I did find the Chromium Picolinate - but the bottle didn't have much to read in the way of uses/indications.

Chromium from our diet tends to be poor unless we're consuming a lot of non-starchy vegetables grown in mineral rich soil....since that's not always the case, and especially for those who have more to lose, I add it because it helps with metabolizing glucose.

Krill oil is just a good source of omega-3....if you can't find it, fish oil capsules can be substituted....it's an add on because if it's winter months are you're taking CLO with high vitamin A, you're limited on how much you can take to reduce risk of hypervitaminoisis A....fish oil works fine too.

The L-carnitine helps with tranport of fatty acids....with or without the supplemental ALA. The ALA is an add in since it's a good antioxidant.



I have a question about fish oil. I take it every ...

2008-03-03T06:07:00.000-06:00

I have a question about fish oil. I take it every day, I have found when I get to where there is about an inch in the bottle it is cloudy. The exp dte is ok, I use it with in the time it says to and I keep it refrigerated. Is this normal and is it ok to use when it is cloudy like that. The only think I don't do is shake it up as I use it. The directions don't say to shake. Any help will be appreciated.



I have a huge problem.. well, problem isn't really...

2008-03-02T13:43:00.000-06:00

I have a huge problem.. well, problem isn't really the word, but still... with BMR at higher weights. I suspect, although I have absolutely nothing to back this up with, that this formula shouldn't really be linear. The BMR works ok for me, but for my husband, who is over 500 lbs, the BMR is about 4000 cal/day, and if he really eats this much, no matter what the composition, he absolutely does gain weight. My conjecture (based on nothing at all but a little thinking about it) is that maybe it's related to the "thrify cell" idea; that people who are that much overweight may have unusually thrify metabolisms, and thus that the BMR may truly be lower than that.

Nice 5 rules!



Can you explain the 3 vitamins/supplements you rec...

2008-03-02T11:18:00.000-06:00

Can you explain the 3 vitamins/supplements you recommended? I was at my grocery store this morning which has a fairly broad selection but could not find Krill Oil capsules or Alpha Lipolic acid (Found L-carnitine, but wasn't sure if that would work without the other or if the doses were right) - I did find the Chromium Picolinate - but the bottle didn't have much to read in the way of uses/indications.

Not really a dieter, but really think your "5 rules" might actually help me shed all this excess weight because I could eat fairly normally and not feel deprived. Thanks for that!



I think it is important to realize that "eating to...

2008-03-02T11:04:00.000-06:00

I think it is important to realize that "eating to BMR" may result in overnutrition. We are assuming that our BMR is what the calculator says it is, when this may not be true at all. BMR calculators are notoriously inaccurate when people deviate below or above average body weight. Fat tissue requires very little energy, wehreas your brain heart and other vital organs require a lot (and if you are 350 pounds and obese, the calculator is assuming you are 350 pounds well distributed).

My BMR was just measured at 1030 cals, because my lean body mass is so low due to long term leptin deficiency and lack of exercise. I maintain on about 1700 cals of low carb (far, far less of higher carb) but if I went by the calculators I would have no idea how to eat to lose weight or maintain.



Tracy - the BMR estimate is minimum calories to av...

2008-03-02T09:28:00.000-06:00

Tracy - the BMR estimate is minimum calories to avoid starvation mode, not the maximum calories one can eat and still lose! That you're losing with more calories is great - keep up the good work and enjoy! =)



I tried the BMR calculator, and according to it mi...

2008-03-01T17:21:00.000-06:00

I tried the BMR calculator, and according to it mine is 1280.1 cals/day. I eat anywhere between 1500-2500 a day (average is around 1700-1800) - just lost another pound, and I spend my day in front of a computer! I know it's just a ballpark figure anyway, but it's interesting to compare.



Are there health risks associated with peanuts tha...

2008-03-01T11:24:00.000-06:00

Are there health risks associated with peanuts that I should be aware of? Thanks.


No health risk to speak of, unless one is allergic....if you want to have some peanuts, I'd suggest choosing the boiled (old-fashioned) type over the dry roasted....I place peanuts in the avoid mainly because it's easy to consume too many (compared with other nuts) and if one chooses peanut butter, it's often problematic for amount eaten since few actually take out a measuring spoon to measure it - and I really prefer folks don't have to measure everything precisely. Nutritionally the nuts I have on the list are better IMO.



You supposedly cannot get enough UVB rays in the w...

2008-02-29T19:32:00.000-06:00

You supposedly cannot get enough UVB rays in the winter above 30 degrees latitude in order to get your Vitamin D requirements. 30 degrees latitude is roughly San Diego.



I understand forbidding cashews because their carb...

2008-02-29T19:09:00.000-06:00

I understand forbidding cashews because their carb content is relatively high, but I was puzzled by the prohibition of peanuts. Are there health risks associated with peanuts that I should be aware of? Thanks.



Rule #1: If you are too lazy to do the work it tak...

2008-02-29T17:56:00.000-06:00

Rule #1: If you are too lazy to do the work it takes to learn how to make a low carb diet work, you aren't going to succeed.

Rule #2: You won't lose weight on any diet that can be described in five extremely simple rules. That's a formula for a ladies' magazine article, not weight loss success.

Rule #3: Your body isn't like my body. Your successful low carb diet won't be my successful low carb diet.

Rule #4: People looking for overly easy diet solutions drive a huge industry that thrives because people never achieve successful weight loss using their products.

Rule #5: Buy three bestselling low carb books. Read them all. Pick one and do exactly what it tells you to do for a month. THEN come back and ask experienced low carb dieters the questions that emerged from your experience.



PJ's BMR ranges 2400-2600 calories a day - very do...

2008-02-29T17:35:00.000-06:00

PJ's BMR ranges 2400-2600 calories a day - very doable.



I think PJs BMR calculates to 4000 calories or so....

2008-02-29T17:28:00.000-06:00

I think PJs BMR calculates to 4000 calories or so. No way can she eat that much, most days.



They're limited in the rules above, but included b...

2008-02-29T12:31:00.000-06:00

They're limited in the rules above, but included because we live in the real world and allowing as many foods (real foods) as possible from the start is important IMO....so some nuts, seeds and beans are in from day one as long as one stays within the limits detailed.



Why are you allowing nuts and seeds and legumes du...

2008-02-29T12:19:00.000-06:00

Why are you allowing nuts and seeds and legumes during weight loss? Aren't they too high in calories?