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That exchange rate is wild
For decades, people who are overweight have been given simple advice: move more and eat less.
Because "eat less" isn't just reductionist, it's wrong...
If people are having trouble with weight it's a lot easier to eat more to lose it.
Just instead of your typical diet, you should be eating as much high fiber low calorie food as possible. Modern ultra processed food is ridiculously calorie dense and easily digestible. So you can eat a single meal that has all your daily calories, and then legitimately have an empty stomach a few hours later and your body's instincts say to go find that calorie dense food again while you can.
If you're eating a bunch of fiber (beans, sauerkraut, greens, etc) you can literally eat as much of that stuff as you want and lose weight, because you're not going to feel hungry while that stuff sits in your belly. It's a lot easier to resist high calorie snacking when your stomach is full than empty.
With the huuuggge bonus of your body won't think it's starving from having an empty stomach, and helping get bloodsugar under control from the slow abortion of nutrients.
The thing is, eat less and move more is the correct answer. That's just the harsh reality of physics: if your body doesn't get enough food energy for what it needs, it's going to go for its own energy reserves - i.e.fat.
It's factually true. But if it worked, we would know by now and obesity would be uncommon.
Eating less calories.
When people say "eat less" they fall into the trap of not eating and their body goes into starvation mode where its highest priority is maintaining fat reserves even at the point of limiting energy making exercise harder.
They're working against themselves.
High fiber food takes forever to digest, because blood sugar steadily increases as you digest it, your body is happy. It's not going to tell you that eating is the most important thing and if you don't you're gonna die.
But if it worked, we would know by now and obesity would be uncommon.
I legitimately can't tell if you suddenly agreed with me or what just happened there...
I'm saying the "common sense" method isn't just ineffective, it's making it harder to lose weight.
If the "common sense" method worked, we wouldn't be double chin deep in an obesity epidemic. Because very few people want to be obese.
This legit great advice, but eating a ton of beans, kraut and greens will cause SO MUCH FARTING.
At first.
The makeup of your gut biome depends on what you feed it.
The ones best at digesting shitty food produce a lot of methane from high fiber foods, but the only reason you'd have a lot of them is if you're mostly eating shitty food.
Eat good food long enough. And a fast food combo meal will give you explosive diarrhea, but beans all day and you'll never fart.
There's tradeoffs is what I'm saying.
Only trouble is that the shit food tastes soooo good. I looked great when I was on a diet. But my cravings didn't stop. Pizza, white bread, chocolate, fries, sugary müsli and cereals. I wanted it all. And eventually I caved and have been so stressed ever since that I lacked the willpower to eat healthy more often.
I find that quiting that junk food for a while makes it a lot easier to reduce consumption. When you cut out a lot of sugar, you suddenly notice if a particular bread brand has a lot of sugar in it. I find it nearly impossible to drink pop anymore because its just way too sugary for me now.
Same goes for other junk, i like the taste of most pizza, but it flies through me reminding me thats its trash food. Quiting junk and eating decent meals becomes a lot more satisfying once you make the habit and junk food can return to being a treat for yourself instead of a daily meal.
Because you were probably limiting how much (by mass) food you were eating instead of limiting the amount of calories.
If you start your day off eating a lot of fiber, even if you craze pizza and get some later, you're gonna find it hard to eat as much as you used to because you just flat out don't have room.
If you just skip breakfast because "less is better" then your gonna have the space for a whole pizza later. And it's going to much worse when you indulge.
Seriously, try it.
The test of willpower stops becoming about avoiding eating, and becomes making yourself eat the high fiber food. Which is probably going to be a lot easier.
Even traditional breakfast food like grits or oatmeal is a huge help, just be careful they're not choke full of added sugar.
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