• 19 Posts
  • 10 Comments
Joined 1 year ago
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Cake day: June 2nd, 2023

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  • We can handle a moderate deficit, especially if we’re keeping a positive bias to protein (such as eating 25% of calories from protein, basically keeping protein portions decently sized). I do it without any supplements, but with meats, eggs, yogurt, legumes. Our protein is where we get our dietary cholesterol from which we make cells, and it’s also an energy source so while we need all kinds of nutrition, keep that one from falling during a deficit to answer your concerns.

    I am aiming for 250g of Quark (https://en.wikipedia.org/wiki/Quark_(dairy_product) per day and I actively try to add kidney beans, white beans, chickpeas to my diet (which works okayish). Also had Salmon yesterday and smoked salmon for breakfast every other day.



  • I have been overweight since childhood and after college I put on about 2kg per year on average. In between I managed to diet off some kg but quickly gained them back every time.

    This time I am combining my past dieting experiences with professional help from a registered dietician and a personal trainer (I am an emotional eater and hope to be able to use sport for mental stability as well as physical health).

    I am trying to stay <2000kcal on most days of the week and in any case under the estimated daily calories of my apple watch.



  • I consider sport and working out to be really helpful for weight loss, primarily for its positive impact on my mental health, which in turn, also helps me to keep up a healthy and restricted diet.

    I realize already that the same distance in swimming/running burns fewer calories than when I did them in a less-trained state, which is why my aims are now time-based (45 minute swim, 1h walk, etc.).

    A typical mistake people who start to count calories make is to select in the TDEE calculator an active lifestyle and then adding the workout calories on top, which kind of means they are added twice when in reality they need to be accounted for only once. So I decided to pick “sedentary”, even though I work out. Then all workout burnt calories may help in losing weight a little faster, but I don’t risk to plateau due to overeating / wrong estimated calories for a workout.

    Also, I do think a lot of advice in dieting should probably distinguish between

    • obese people trying to lose weight
    • normal weight people trying to lose the christmas-kilos

    What works to shed a few pounds may not work to lose 40kgs.