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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 32 to 56 of 138. Go back in thread:
Posted by Pixylicious on July 30, 2010, at 20:59:42
In reply to Not weighing myself until 1 month has passed, posted by Deneb on July 30, 2010, at 10:00:44
I think that's a great idea - don't focus on the actual weight you've lost...that can really mess with your motivation. I think it's great to focus on how you feel, and how your clothes feel - when they start to feel looser, you'll feel great! If you forget about checking your weight, you'll get a nice surprise when you eventually get around to getting on the scales!
Posted by Dinah on July 31, 2010, at 10:58:46
In reply to Going to buy spaghetti squash (pls respond!), posted by Deneb on July 30, 2010, at 11:01:08
I'm pretty sure there is an exception for journal type entries like a diet journal. Check the FAQ. Midnight and I were doing on one Health for the longest time.
Posted by Dinah on July 31, 2010, at 20:52:50
In reply to Going to buy spaghetti squash (pls respond!), posted by Deneb on July 30, 2010, at 11:01:08
As you know, I'm in terrible shape, and things keep breaking on me left and right. Now my blood sugar's going up again, and I've reluctantly decided I'd better try to be good.
So I'm *trying* to cut back on the stuff I'm not supposed to eat. Sort of like the Sugar Buster's diet, though I doubt I'll be disciplined enough to say I'm following it.
My stomach just can't handle vegetables anymore. Or at least not without Beano. And not that many. I had to reluctantly toss out my Simply Salad today. I'll never be able to eat that again.
I also did my first stint on the exercise bike in a while. My husband set me to doing such a low number of minutes and difficulty that I'm almost insulted.
I don't have your drive to succeed, but I'll try to post now and again.
Posted by Deneb on July 31, 2010, at 21:45:08
In reply to Re: Not weighing myself until 1 month has passed, posted by Pixylicious on July 30, 2010, at 20:59:42
> I think that's a great idea - don't focus on the actual weight you've lost...that can really mess with your motivation. I think it's great to focus on how you feel, and how your clothes feel - when they start to feel looser, you'll feel great! If you forget about checking your weight, you'll get a nice surprise when you eventually get around to getting on the scales!
Yup! That's what I'm hoping for; a nice surprise!
Posted by Deneb on July 31, 2010, at 21:57:45
In reply to Re: Going to buy spaghetti squash (pls respond!) » Deneb, posted by Dinah on July 31, 2010, at 20:52:50
Thanks for responding Partlycloudy, Dinah and pixie!
The first little while after cutting out most of my carbs was hard. I felt awful. I think I was going through sugar withdrawals or something, but now I feel fine. I've decided to add in more carbs now because I can't get enough fiber from vegetables and fruits alone. I need whole grains.
Have you tried a diet tracking website like Fitday.com? I use it and it's great! I'm tracking my nutrition and focusing on getting all my nutrients. I drink more milk now and eat more veggies. I take a lactase supplement because I'm pretty sure I am lactose intolerant and I worry my stomach will act up with the increase in dairy.
I was getting bad gas for a while. I'm still not sure whether or not it was from the vegetables or the diary, maybe both.
Why do you need to never eat Simply Salad? What is it?
If I need Beano, I'd take it. I think it's worth it to be able to eat vegetables. I'm taking lactase myself in order to drink milk.
Try increasing your vegetables a little bit at a time to see if your digestive system adjusts.
Good work with the exercise bike! I haven't started exercising yet. I need to go to the Y. I'm a little afraid that exercising will stimulate my appetite and cause me to eat more.
Posted by jane d on August 2, 2010, at 21:03:07
In reply to Cutting back, posted by Deneb on July 31, 2010, at 21:57:45
What did you think of it? How did you prepare it?
Posted by Deneb on August 2, 2010, at 21:27:43
In reply to How was the spaghetti squash? » Deneb, posted by jane d on August 2, 2010, at 21:03:07
It was OK. It didn't really taste like anything, which is good I guess, because then you can pretend it's pasta.
I cut it in half, put it on a dish with some water in it and baked it for an hour. Then I scrapped the flesh out with a fork. The flesh really is strange, it's like spaghetti.
I ate it with some pasta sauce. It wasn't bad. The feel of it in my mouth was very much like spaghetti, but the crunchiness and juicyness wasn't.
Overall, I wouldn't say it's my favourite, but I will eat it for variety. Maybe I just need to find a good recipe for spaghetti squash.
Posted by Deneb on August 3, 2010, at 22:01:31
In reply to Re: How was the spaghetti squash? » jane d, posted by Deneb on August 2, 2010, at 21:27:43
You're so athletic! I really admire that. I'm going to be more like you. I'm going to go to the Y from now on. You're such an inspiration!
Posted by Deneb on August 4, 2010, at 18:12:22
In reply to Dr. Bob, I'm going to be more like you!, posted by Deneb on August 3, 2010, at 22:01:31
I found a healthy food that goes with anything! It's cottage cheese! I can make it sweet or savory. It's full of calcium and protein and it keeps me full.
So far I've put maple syrup, salsa, and peach jam in my cottage cheese. It's really yummy! I think tonight for dinner I will have cottage cheese with salsa, and one turkey sausage.
Posted by Deneb on August 7, 2010, at 0:30:00
In reply to Dr. Bob, I'm going to be more like you!, posted by Deneb on August 3, 2010, at 22:01:31
I went to the Y today, all because of how inspirational Dr. Bob is with his cycling.
Our Y is undergoing major renovations right now though and it sucked. It's not fun going to this Y right now. Our change rooms were closed, the ceiling was gone, the place was a mess and deserted. I'm going to another Y tomorrow.
Posted by Deneb on August 8, 2010, at 19:44:20
In reply to I went to the Y, 1st time in months!, posted by Deneb on August 7, 2010, at 0:30:00
I've mastered a major stumbling block to weight loss!
Before, when I would fall of the wagon and binge, I'd have an all or nothing approach and think that I ruined everything. As a result, I'd just binge even more.
Now I allow myself to give in to my cravings when they are irresistible, but I'm right back on track after I eat the bad food!
I've also discovered that it is good to make sure I eat good foods when I am hungry. Eating many small meals gives me something to do and enables me to eat all the time.
I'd eat something, maybe 150 kcal, then I don't allow myself to eat more until at least an hour has passed. Then if I still feel hungry, I'll eat another 150 kcal.
I also eat really slowly to savor every bite of food. I drink a lot in-between bites.
I'm making this my permanent way of eating. I haven't weighed myself yet. I will weigh myself on the 18th. That will make it one month of tracking my eating. Then I'll know how I've done.
Posted by Deneb on August 10, 2010, at 2:23:20
In reply to When I fall off the wagon, posted by Deneb on August 8, 2010, at 19:44:20
I'm eating much healthier now, but because I'm not eating many calories, it is hard to get in all the necessary nutrients.
What are some really nutrient dense low calorie foods?
Posted by sigismund on August 12, 2010, at 20:41:09
In reply to What are some really nutritious low calorie foods?, posted by Deneb on August 10, 2010, at 2:23:20
Berries
Posted by Deneb on August 13, 2010, at 19:55:06
In reply to Re: What are some really nutritious low calorie foods?, posted by sigismund on August 12, 2010, at 20:41:09
I'm usually constipated, but lately it has gotten a lot worse. It's not unusual for me to only go poop once a week. My stomach is all distended and bloated. It looks like I am pregnant and every breath I take is uncomfortable.
I decided the heck with my diet today, I'm doing everything I can to alleviate this. I'm really uncomfortable! I went to the Y to exercise, but was too uncomfortable to continue exercising for long.
I took some Lansoyl (a fruit flavoured mineral oil jelly), then ate a big bowl of bean sprouts and cabbage. Then I bought some prune nectar and prunes. I drank 500 mL of prune nectar and ate 14 prunes. I'm way over my daily calorie allowance, but I don't care right now.
My tummy is bloated even more now and very rumbly and not happy at all. I hope the tummy rumbles means all that prune is working.
Does anyone have any ideas to help me?
Posted by Deneb on August 14, 2010, at 1:12:37
In reply to Help!, TMI warning, posted by Deneb on August 13, 2010, at 19:55:06
Cutting my calories to an average of 1060 kcal a day has slowed my heart rate way down. It used to be in the 80s and now it is usually less than 60. Once it was 50 and I think it goes even lower when I'm asleep!
My metabolism has slowed down and I think that is a good sign (well bad for weight loss, but good for life extension). I know I will continue to lose weight, but at a much slower pace in my current metabolic state, but I can live with that. Also it is actually good to lose weight slowly. Losing weight too quickly will shorten your life.
I've decided I want to get into the CRON lifestyle (calorie restriction with optimal nutrition) in an effort to extend my life to beyond 100.
I'm also getting more orthostatic hypotension, but I can live with that.
Posted by Deneb on August 14, 2010, at 20:45:53
In reply to I have bradycardia now, posted by Deneb on August 14, 2010, at 1:12:37
I had another 2000+ kcal day. It seems that eating a lot one day stimulates my appetite or something and makes food irresistible.
I have to go back to basics, tomorrow I'm going back to low carb for 2 weeks. Low carb takes away my appetite.
Posted by Deneb on August 18, 2010, at 11:54:52
In reply to I ate too much, posted by Deneb on August 14, 2010, at 20:45:53
Today marks one whole month of calorie counting! I have decided to weigh myself once a month. I started out at 132 pounds, today I am 122.4 pounds! I'm back in the healthy BMI range! I think I want to lose another 27 pounds.
Posted by Deneb on August 18, 2010, at 12:49:20
In reply to My weight after a month!, posted by Deneb on August 18, 2010, at 11:54:52
Oops, I'm not in the healthy BMI range yet. Overweight BMI for Asians is about 23. Obese is 30+. I was obese before.
I will be healthy again soon though!
Posted by Deneb on August 21, 2010, at 2:55:57
In reply to Re: My weight after a month!, posted by Deneb on August 18, 2010, at 12:49:20
I'm so happy! Tomorrow it will be 5 weeks since I started counting my calories and my average calorie intake is getting lower. My average intake in these 5 weeks is 1028 kcal/day right now. I really want it to be a nice even number, like 1000. This whole week I haven't eaten more than 1000 kcal a day.
OK, now I know that they say 1200 kcal is the healthy minimum, but you have to take into consideration the fact that I am only 4'11". I can definitely survive on less than 1000 kcal/day. Also, I am also doing this for life extension. Eating fewer calories with optimal nutrition will extend life. I'm sticking with this way of eating forever.
To anyone who has to lose weight, I HIGHLY recommend a quality food scale. I bought a high end food scale with a life time guarantee for about $100 and it was worth it. I can just plug it in and never worry about it breaking or batteries dying. I measure and weigh EVERYTHING, even lettuce. LOL It's good to get into the habit of weighing everything. Also sometimes measuring cups are not accurate. It's easily to scoop up more than 1 cup of something, but if you weigh it, there is no mistaking how much you are eating.
Record everything on FitDay. Whenever possible break food down into its basic ingredients. You get a more accurate nutrition profile that way. Also it is a good idea to take a multi-vitamin as it is hard to get all the necessary nutrients everyday.
Also, when you "fall off the wagon" and eat something you haven't measured or weighed, it's OK. Just estimate how much you ate. Try to overestimate because everyone underestimates how many calories they've eaten. Just make sure you count what you ate, even if it is just a guess. Having an occasional 2000 kcal day is OK! It's the average over time that matters. Just have some really low calorie days to make up for it.
Also, another tip, don't over exercise! It sounds counterintuitive right? I mean, exercise burns calories so why wouldn't more be better? Personally when I exercise a lot I get ravenous hunger! I can't resist eating more. I end up eating way more on the days I've exercised 3 hours. Unless you have really good self control and can tolerate intense cravings, I wouldn't exercise more than an hour and a half a day at the most. Right now I do less than that.
Oh and another really important tip, make sure you exceed your daily protein requirements! The last thing you want is for your body to start consuming its own muscles to provide sugar for the brain. To make sure your muscle loss is kept to a minimum, do weight training.
Also, limit carbohydrates! Try to focus only on eating lean protein, healthy fats and low carbohydrate vegetables. Dark green leafy vegetables are very nutritious. I find carbohydrates stimulate my appetite. When I eat very little carbohydrates in a day I find that I am not getting hungry even with eating 200 kcal in 6 hours.
Another important tip is to never go grocery shopping hungry. Make sure you have a big meal with lots of lean protein before you go shopping for food. When you are hungry, you will make worse decisions and buy things on impulse.
I can't wait to lose more weight! I hope I maintain at a fairly low weight. I'm so short that I bet being 80 pounds wouldn't look skeletal on me.
Posted by Deneb on August 25, 2010, at 7:27:18
In reply to Re: My weight after a month!, posted by Deneb on August 21, 2010, at 2:55:57
OK, I just read a story about this obese woman who died not long after starting a 500 kcal/day diet. They can't say for sure it was the diet that killed her, but still, this is worrisome! She was still obese when she died!
Is it possible to die on a very low calorie diet even if you are still fat?
I'm eating more than 500 kcal/day though so does that mean I'm not at risk? Over 5 weeks my average is about 1030 kcal/day, but my average for this past week is about 800 kcal.
My body won't eat away at my heart as long as I eat enough protein right??
What are some things I should make sure of in my new lifestyle? I don't want to die, I just want to be as thin as possible while still being healthy.
I already take supplements.
I'll go get a physical in Nov. and hopefully that will tell me I am still healthy.
I'm probably being a hypochondriac about this again.
Posted by Dinah on August 25, 2010, at 7:30:47
In reply to Is there a risk of death with very low calorie?, posted by Deneb on August 25, 2010, at 7:27:18
Does there have to be a risk of death for you to care if it's hurting your body? If you want to be healthy and live a long time, the best way is to adopt a healthy and sustainable lifestyle.
Do they have a dietician at your local Y? Or your college?
Posted by Deneb on August 25, 2010, at 18:23:00
In reply to Re: Is there a risk of death with very low calorie?, posted by Dinah on August 25, 2010, at 7:30:47
I'm OK again, I read more info about calorie restriction and it should make me healthier and live a long time.
I don't know how I can see a dietician.
Posted by Dinah on August 25, 2010, at 19:36:08
In reply to Re: Is there a risk of death with very low calorie? » Dinah, posted by Deneb on August 25, 2010, at 18:23:00
I would hate to see you thinking about food all the time, or without the energy to fuel your brain, when school starts.
Posted by Deneb on August 26, 2010, at 20:56:19
In reply to Re: Is there a risk of death with very low calorie? » Deneb, posted by Dinah on August 25, 2010, at 19:36:08
I've been eating too much these couple of days. Today I had two Tim Horton's muffins, worth about 700 kcal. I ate them while helping my sister move. Oh well, at least I got a lot of resistance training with all that lifting and moving. The muffins weren't healthy though, lots of fat with little fiber and protein.
I didn't eat any vegetables today.
I will do much better this weekend and next week. I will bring my calorie count down again. I can do it! The trick in staying full for a long time is to eat very little carbohydrates and mostly lean protein. Eating that one muffin probably shot my insulin levels up high, which made me want to eat more. I can avoid that by staying low carb.
For the next couple of days I will go really low carb. I need to make up for the extra calories I ate these two days.
I will also look for inspiration to continue with my calorie restriction with optimal nutrition plan for life extension. I'll read stories of the people who cut their calories and got really healthy, like 60 year old men with blood pressures of ten year olds and who look 20 years younger. The people who practice CRON (calorie restriction with optimal nutrition) stay healthy well into old age.
CRON works. It works for everything from single celled organisms to rats to primates. The physiological changes that happen to these animals happens in humans too.
I'm going to do everything I can to extend my life. I bought a bottle of red wine for its resveratrol. I will figure out a dose that is good for my size and that fits into my diet and drink a small measured dose everyday. Studies have also shown that people who abstain from alcohol altogether are less healthy and don't live as long as people who drink alcohol in moderation. Drinking alcohol does not come naturally to me because I frankly hate the taste of alcohol, but I will consider this red wine to be medicine.
Who knows, maybe I will even develop a taste for wine like I did a bit with beer. I used to think all beer was disgusting, now I think some beer is OK. I haven't been drinking beer at all these months and I think I will cut it out of my diet altogether because beer is empty calories without the resveratrol.
Another thing that can't be overlooked is living a safe lifestyle, that is not doing any risky activities. For example, I don't know how to ski and I should not start now because I can risk injury or death. I also won't be riding any motorcycles or bicycles in traffic. I also don't jaywalk unless I absolutely have to. Even when everyone else is crossing the road on a red light, I don't. I obey the traffic signals. If I am walking at night, I will wear a light reflective sash. I bought one for just this purpose.
Even though my life isn't the best and I have not achieved the things I want to achieve and have been depressed etc, I still think life is basically fun. Life is fun and exciting.
Oh and another thing I have to overcome if I want to live to my 100's is to prevent myself from becoming suicidal. I know, the irony LOL. Anyways, I think that might actually be the biggest risk for me at my age now, later diseases will be more of a risk.
Funny how pervasive my all-or-nothing thinking is. LOL I seem to either want to live to be 120 or die right now. There is no in-between!
Posted by Deneb on August 30, 2010, at 15:44:26
In reply to Eating too much these couple of days, posted by Deneb on August 26, 2010, at 20:56:19
Right now I just have a vague idea of how to do calorie restriction with optimal nutrition (CR or CRON). I'm mostly just restricting calories at this point, but I want to make sure I do CR the right way.
I'm reading "The CR Way" by Paul McGlothin and Meredith Averill right now. Here I will write my notes about what I've learned.
Notes:
SIR family of genes activated by calorie restriction and promotes longevity.
Nicotinamide, contained in many multivitamins is an inhibitor of SIRT1 so beware.
High protein is bad.
Keep blood glucose as low as possible all the time.
At 80 mg/dl glucose, insulin shuts down and SIRT1 is activated
High levels of IGF-I is bad, excess protein increases IGF-I independent of calories and deactivates SIRT1
Eat 0.36 grams per pound of protein.
Eat low to moderate GI carbohydrates.
Eat nutrient dense foods.
Cook foods as little as possible to reduce GI.
Use beans and grains as main source of protein.
Try to eat organic.
Add walnuts or olive oil to every meal.
Don't drink liquids with meals, drink between meals. Liquids dilute stomach acids.
Avoid alcohol, that alcohol helps extend life has been debunked.
Avoid caffeine
Eat slowly so glucose is processed slowly.
Break fast with a tablespoon of lemon or lime juiice in a cup of warm water to lower glucose levels when eating breakfast.
To lower the glycemic effect of a food, add vinegar, lemon or lim juice.
15 mins after drinking lemon/lime/vinegar in warm water, chew sweet sugarless gum, to further awaken insulin release, then have a "tease meal" This is a small amount of carbohydrate. Don't choose foods with fructose as fructose doesn't stimulate insulin.
Add some fat like walnuts or olive oil in tease meals. Take fish oil with lemon juice.
45 minutes after tease meal, do moderate exercise for 15 mins to stimulate insulin to prepare for meal.
Add meditation, 15 mins
Breakfast should be biggest meal of day, dinner smallest.
Don't eat late in the evening.
Lift weights twice a week to prevent osteoporosis. Exercise everyday.
Fasting for 15 to 17 hours with fasting glucose in the 80's or below will release BDNF, giving you a natural high.
To do CR:
Reduce total calorie intake to 5 to 20% below normal. Keep fasting blood glucose between 70 mg/dl and 90 mg/dl
Keep protein intake moderate.
Buy glucose meter, test after getting up, goal is to get levels to 74-88.
Test 20 mins after meal
Dinner: take 45 min or longer walk after eating, have 2 or more hours before bed, measure glucose before and after walk, continue walking until glucose reaches baseline
Goal: keep glucose no more than 20 points above baseline throughout the day
Limit AGE (advanced glycation endproducts) in food
- never cook food for long
- always cook with moisture
- avoid high heat cooking
- never cook fats
- never eat browned, grilled or fried foods
- never add sugar, fructose or galactose to food
- never microwave anything other than waterBenfotiamine can reduce AGE formation in humans.
Fructose can form AGEs, limit fructose to 10 g/day
Fast daily to burn ketones
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Dr. Bob is Robert Hsiung, MD,
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