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  #1  
Unread 04-21-2017, 12:37 AM
Ironz Ironz is offline
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Post My approach for flexible dieting

Firstly, i'm not sure i'm in the right forum here. I haven't read Lyle's guide for flexible dieting. I just wanted to share my take on flexible dieting so others may criticize it and/or benefit from it.

Secondly, it's not really My approach. for all I know there are a thousand books about this very approach. It's just something that I liked felt like sharing. So here we go.

my poor poor life *cries in corner*
I've struggled with weight and diets my entire life. I've never been a fat person but never got lean either. I was always normal looking to chubby. I'm guesstimating my fat % was 20% at its lowest and 35% at its highers. at 35% I do begin to look beyond chubby, an overweight person.

So I've tried rigid dieting where I weighted and counted everything, I've tried a looser approach. I've tried lowcarb-high fat approach, a highcarb-lowfat approach. I've tried a 10% deficit, 20% and 30%. I've tried to cycle things, tried to get used to a non-changing moderate approach.

All these diet, All of them worked. fat came off, I felt better, I even got stronger in training. what have always made my fail is hunger. and not even "Real" hunger, my stomach did not complain much. my brain does. my mood does. It was "emotional" hunger, eat to feel good, to have fun, to be relaxed.

This need was made more severe on the account of two things: Quitting smoking and the restrictive nature of all diets. for someone who quit smoking, there's a big gigantic gap left in your life. there use to be an easy fix to take a moment to relax, have fun, and also suppress. without it, it's hard not to overeat.

I've found a lowcarb approach was superior in containing "Real" hunger. but the mental one, the one that craves to obtain comfort and relaxation, was still going strong. and that type of emotional eating always made my (Successful!) diets to derail. Always.

What eventually worked best for me
So after this heartbreaking story, here's what I've personally found to work best for me. This approach requires you to do a lot of calculating and weighting stuff at the first week or so, and afterwards it gets real loose and flexible. it is essentially a flexible mid-low carb approach.

step one: weight stuff
one carb portion = 15g of carbs
one protein portion = 15g of protein

of course you can choose to alter the proportion size to 20g, 10g, 30g, whatever. I've found 15g to be very comfortable.

Now you go and weigh stuff out. you take your carb foods and see how much of each is 15g carbs (i do not count the protein or fats in carb goods. just carbs). so one loaf of bread = 15g carbs. one cup of cooked rice (my cup anyway) = 15g carbs. such and such tablespoons of oatmeal = 15g carbs. whatever. just take the food you like, be it fibrous woodchips or chocolate cake, and figure out how much of that = 15g of carbs.

then do the same with protein sources. half a tuna can = 15g protein. two large eggs = 15g protein. such and such chicken legs = 15g protein. ect.

you can also go and do that with the fat, but I recommend to avoid that, because then you'd need to go and calculate the fat you get from your protein + carb foods. and that's a pain in the I need to read the rules post.I need to read the rules post.I need to read the rules post. so F**k that.

Step two: setting up your diet

You do not calculate calories. You do not estimate deficit Percentage. The only thing you need to figure out is how much protein you need. lets say its a 100g protein. now decide how many meals you want. that is ofcourse flexible and can vary from day to day.

so i can eat two protein portions (30g) for breakfast. another two for lunch. another two for dinner. that puts me at 90g of protein. i'll have less than a portion as a snack and bam - im at about 100g. next day I may not be hungry in the morning so i'll have a big lunch at 50g protein, and then just snack randomly and disorderly another 50g throughout the day.

your protein is your baseline. to that you not add carbs. how many carbs? the answer firstly is: whatever. just start at something fixed. here's an example:

breakfast - two portion protein. two portion carbs.

10am - one portion carbs

lunch - two portion protein. two portion carbs.

4pm - one portion protein. one portion carbs.

dinner - two portion protein. two portion carbs.

so with this we've got ~100g of protein and ~120g carbs. fat is eaten freely, just make sure not to go berserk with it.

next day you might feel the need to construct your menu completely different. you may go for pizza + chocolate cake for 120g carbs (and you'd know how much pizza and cake you need to eat once you've weighted your portions for them once) and go only protein for the rest of the day.

you may have an unexpected event and drink some beers, and have to cut carbs from the next day, and drop to one portion of carbs per each meal. whatever.

the point is, it gives you a lot of room to move, to change your mind, to go "off diet" without getting off diet at all.

step three: drop the carbs
once you feel your progress begins to slow, its time to drop a portion of carbs from somewhere. keep doing that however you need.

refeeds:
do refeeds. you all know how. you do not need me to explain this.

Explaining my refeeds:
Ok fine. I personally like once every two weeks. at some point I've decided to drop more carbs do I could do a refeed once a week. You could count how many portions you choose to add during a refeed. I recommend just, you know, eat good stuff and don't worry about it. don't go berserk either. a day before I may choose to avoid carbs alltogether, to sort of coverup in advance for any excess refeeds that may occur. and ofcource, do a heavy workout before the refeed, blah blah blah.

Fat:
I chose not to count fat because it's present in both carb foods and protein foods. counting how much olive oil i put in my salad or in the pan when im gonna fry some eggs, how how much fat is in the meat and cheese i'm buying, is just too much hassle for me. I'd suggest just try not to eat too much fatty foods, and that's about it.

this approach so far is been working Wonderfully for me. It allows me a great deal of room to move, to eat how I feel, but with a structure.
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  #2  
Unread 04-21-2017, 12:42 AM
Ironz Ironz is offline
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Ugh my eyes hurt from all the typos. sorry about that.
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  #3  
Unread 04-21-2017, 12:52 AM
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tellurium tellurium is offline
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I find it easier to just use MFP to log everything I eat. When I get to my calorie goal, I stop.

It really couldn't be easier.
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  #4  
Unread 04-21-2017, 02:10 AM
Ironz Ironz is offline
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what is this MFP magic you're talking about?
teach me master (no seriously, what is that?)
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  #5  
Unread 04-21-2017, 05:51 AM
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tellurium tellurium is offline
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Quote:
Originally Posted by Ironz View Post
what is this MFP magic you're talking about?
teach me master (no seriously, what is that?)
MyFitnessPal. A calorie tracking website.
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  #6  
Unread 04-21-2017, 06:40 AM
holly70 holly70 is offline
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Kind of sounds like the old school diabetic exchange/weight watchers...ish. Whatever system works for you.

MFP is very helpful. Just use a food scale and watch out for bad entries.There are plenty in there since people can add their own without any kind of oversight.

Some of the bad entries are easy to spot, like one with only calories but no macro info, but some are not. Plus manufacturers can change things up to, so there can be multiple reasonable looking entries for the same product. Then you have to check the package you have.

If I have a system it is mostly eating the same things all the time so I don't have to figure out what to eat. Maybe an ADD thing; poor executive function and impulsivity.

And not eating. Though I'm crap at that lately.

Lots of carb and salt cravings; as in "ooh...rice" 'cause there was brown jasmine rice on special in the bulk aisle, or really really want salt...triscuts- not enough salt, fritos- still not enough salt. I think I ate about a tablespoon of a sea salt based chile lime seasoning yesterday. Finally enough salt.
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  #7  
Unread 04-21-2017, 07:14 AM
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davidjr74 davidjr74 is offline
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This looks awfully rigid for a "flexible diet." Flexible dieting is about the mental game...it is about having a good relationship with food. If the diet is working for you by all means keep it up!

This is my version of "flexible dieting" and it is working for me at the moment. Firstly, I take a slow approach: 0.75 - 1 pound of fat loss a week is good enough for me. Small deficits come with there own cons so I would read up on that on the main site on the article "setting the deficit." For me though, it is much easier to adhere to a diet with patience and a long-term attitude. It is also easier to adhere when you don't feel like a starving animal. To reach my target weight loss with my current sedentary activity levels, I need about 2000 calories a day. I can go as high as 2200 calories if I really feel like I need to. During the day, I just track calories and ensure I'm eating some protein foods (greek yogurts, meats, beans, cheese, etc.). That is about it really...when I get lean enough I'll start getting more rigid and tracking protein but losing body fat anywhere above 15% is just about creating a calorie deficit and sticking to it.
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  #8  
Unread 04-21-2017, 12:25 PM
Solis Solis is offline
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Yeah this is just like the diabetic food exchange system. Lyle has used and recommended it in the past. I've been using it too to calculate my macros and it's great because it strikes a middle ground between precision/counting, and flexibility. Instead of worrying about exactly how many grams of protein this or that oz of meat has, you can just say they all have ~7 g of protein per oz, or ~21 g per 100 g of raw meat and be done with it. It's also useful for checking across categories, i.e. a cup of milk or an ounce of raw legumes would have 7 g of protein too, but also 12 g of carbs, which is the same or a bit less than what would be in a piece of bread or half a medium fruit.

http://www.exrx.net/Nutrition/FoodExchanges.html
https://rippedbody.com/how-to-count-macros/
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  #9  
Unread 04-22-2017, 04:15 AM
w1cked w1cked is offline
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>at 35% I do begin to look beyond chubby, an overweight person.

No. Way.
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  #10  
Unread 04-25-2017, 11:02 PM
Ironz Ironz is offline
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thank you all for your comments. I am deeply offended for no reason and I shall hate you forever (Am I doing this right? I don't talk much with ppl over the internet). I was actually not aware there's such a protocol for diabetics, perhaps i should look it up.

was surprised to see this approach may not be flexible at all, makes me wonder about my whole life being a lie. Ima go read about it in the articles a tad. and yea up until the 35% area i don't look really fat, just chubby. fat sits well on me somehow, but above 30% or so my gut starts to stick out like the bloated whale that i am.

I'm also now starting to use Bupropion 300mg slow release (for anxiety treatment. whales tend to panic on land). been taking it for about 6 weeks. I believe it may help me with being on a mid-low carb diet. the usual fatigue that I usually get the first two weeks of such a diet did not occur this time. I was actually not aware it being helpful for diets, and am happily surprised to find this out. maybe that'll give me the little extra help i need not to relapse to old habits.
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