There Is Light At The End Of The Tunnel.....

[Defy The Odds]

So I have posted a few times here regarding issues I have had in the past with fit and so forth. I have had a few health issues and I am hoping that hopefully some of what I am about to share will help and perhaps inspire others in a similar situation.

This time last year I went for a general health checkup at the doctors, hadn't had one in close to 10 years and the news wasn't great. Cholestorol was high, Blood Sugar high amongst other things. What worried myself and the doc, was the blood sugar though. And after extensive testing and seeing a specialist, I was diagnosed as a pre diabetic/diabetic.

I had to be honest with myself and take a good hard look at my lifestyle, in particular what I was eating. In my younger years I played footy, got into bodybuilding at one stage and I let myself go to a point where I may be dependant on medication for the rest of my life.

Immediately after hearing this news, I began to read, research and educate myself. I drastically changed my diet, but to a diet that was not boring or dull, and one that I could maintain.

I cut out all sugars, and carbs were limited to about 50g a day for at least the first 3 months. I was eating a diet similar to a paleo type diet but I incorporate lots of yoghurt also. A lot of eggs, yoghurt, nuts, meat and vegetables.

I got back into the gym regularly and have been training 4-5 days a week, sometimes 6. Motivation was up considerably, so was my morale. I jumped onto the scales to see how I was progressing and after about 3 months I dropped around 8kg... I was pretty stoked to say the least. Another 3 months and I have since lost another 5 and I am sitting at around the 13kg mark now.

All the issues I had with blood sugar and cholesterol are gone, I am healthy again, feeling better about life and also now I don't have a lot of the issues I used to have with my elbows, back, neck and so forth while riding.

For a long time I put my bike pains down to poor fit, and this was true to some extent, but the weight loss was the game changer.

If anyone is in a similar situation to me, and is overweight, I can tell you it is doable. It does take time but start with small changes. Sugar is the poison. Start with reducing carbs and sugar, increase proteins and fats and include regular exercise including weight training (which will aide in core strength, and general muscle building which will assist in cycling also).

To date I have lost 13kg and 10% body fat in 6 months, I find it easy to maintain this weight but I am trying to change my composition further to reduce BF% and increase muscle mass.

I am just getting back on the bike now after losing all this weight so am looking forward to enjoying the great weather in a lighter skin ! Went for my first ride since the drastic change this arvo, never felt better !

If anyone wants specifics on diet and some tips (I am no dietician but I did research a lot and have used myself as the experiment, happy to share what worked for me) then PM if you like and I'll do my best.

Cheers !

[Howzat]

Good stuff, mate. Were you riding a lot last year?

[Defy The Odds]

Good stuff, mate. Were you riding a lot last year?

Thanks mate !

I was a weekend warrior most days (still am), hard to find the time to ride daily. I usually train at the gym most mornings and want to now incorporate cycling in the afternoon for cardio.

At my peak I was riding around 150km a week.

Ideally with my weight training Id like to push out 100-150km a week again. The warm weather adds extra motivation

[Nobody]

I cut out all sugars, and carbs were limited to about 50g a day for at least the first 3 months. I was eating a diet similar to a paleo type diet but I incorporate lots of yoghurt also. A lot of eggs, yoghurt, nuts, meat and vegetables...

All the issues I had with blood sugar and cholesterol are gone, I am healthy again...

To date I have lost 13kg and 10% body fat in 6 months, I find it easy to maintain this weight but I am trying to change my composition further to reduce BF% and increase muscle mass...

Good to see you got some results you're happy with.

Start with reducing carbs and sugar, increase proteins and fats and include regular exercise including weight training (which will aide in core strength, and general muscle building which will assist in cycling also)...

If anyone wants specifics on diet and some tips (I am no dietician but I did research a lot and have used myself as the experiment, happy to share what worked for me) then PM if you like and I'll do my best.

The above may be good advice for those with diabetes that are not genetically susceptible to atherosclerosis, but 47% of the population are to some degree, with 40% of those tested returning a non-zero CT Coronary Artery Calcium (CAC) score. The default for diabetics these days appears to be a low-carb or ketogenic diet. This won't suit everyone's genetics and so is not beneficial for general advice IMO. No one can guarantee that everyone will improve their health by eating more animal products long term. Their blood glucose should drop, but does their arterial inflammation drop to a level that would be safe for their lifetime? There are also many other associated long term health risks by increasing animal product intake.

Although less attractive to many, a well structured whole foods, plant based diet has also been shown to reduce or eliminate the symptoms of diabetes, without being dangerous to a minority group of people with susceptible genetics. More in link below.
viewtopic.php?f=49&t=83496&start=1150#p1334354

I'm aware this post will be unwelcome, but I'm just trying to protect those who may be susceptible and are less educated on diet.

[Defy The Odds]

I cut out all sugars, and carbs were limited to about 50g a day for at least the first 3 months. I was eating a diet similar to a paleo type diet but I incorporate lots of yoghurt also. A lot of eggs, yoghurt, nuts, meat and vegetables...

All the issues I had with blood sugar and cholesterol are gone, I am healthy again...

To date I have lost 13kg and 10% body fat in 6 months, I find it easy to maintain this weight but I am trying to change my composition further to reduce BF% and increase muscle mass...

Good to see you got some results you're happy with.

Start with reducing carbs and sugar, increase proteins and fats and include regular exercise including weight training (which will aide in core strength, and general muscle building which will assist in cycling also)...

If anyone wants specifics on diet and some tips (I am no dietician but I did research a lot and have used myself as the experiment, happy to share what worked for me) then PM if you like and I'll do my best.

The above may be good advice for those with diabetes that are not genetically susceptible to atherosclerosis, but 47% of the population are to some degree, with 40% of those tested returning a non-zero CT Coronary Artery Calcium (CAC) score. The default for diabetics these days appears to be a low-carb or ketogenic diet. This won't suit everyone's genetics and so is not beneficial for general advice IMO. No one can guarantee that everyone will improve their health by eating more animal products long term. Their blood glucose should drop, but does their arterial inflammation drop to a level that would be safe for their lifetime? There are also many other associated long term health risks by increasing animal product intake.

Although less attractive to many, a well structured whole foods, plant based diet has also been shown to reduce or eliminate the symptoms of diabetes, without being dangerous to a minority group of people with susceptible genetics. More in link below.
viewtopic.php?f=49&t=83496&start=1150#p1334354

I'm aware this post will be unwelcome, but I'm just trying to protect those who may be susceptible and are less educated on diet.

Not unwelcome, everyone has their opinion.

I did put the caveat that I am not a dietician, but I can tell you now that my doctors and specialists did tell me that my solution was medication. I did my own research and have been eating this way for 9 months so far and have been getting my bloods checked regularly with results being fantastic.

The thing is, fats (doesnt have to be animal fat, most of my fat is from eggs and nuts) are better at keeping you full for longer than carbs. This way of eating is not just for diabetics.

There is a reason why diabetes is the fastest growing health problem we face in Australia and it is to do with our diet. The Mediterranean diet is a great example (which is what most of my diet is based on). It is a filling "whole foods" diet, but the focus is on proteins and fats. The protein doesn't just come from meat bit also fish, dairy and nuts.

As with anything you do, you should always do your own research but given my own results not just of the weight loss, but the fact that my blood sugar levels are very good, cholesterol is great, fat around major organs is also well improved, is testament to this.

Obviously if you are lactose intolerant or what not then you modify your diet to suit but a high fat (good fat) and low carb diet worked for me and I will continue to be an advocate for it

[Nobody]

Not unwelcome, everyone has their opinion.

OK, thanks.

I did put the caveat that I am not a dietician, but I can tell you now that my doctors and specialists did tell me that my solution was medication.

That's because they are following their training. MDs aren't trained much in nutrition (just a few hours). They are trained in medication and procedures.
If you have a acute problem, then they are the people to see.
If you have a chronic problem, then often those problems are lifestyle related. So personal research into diet and specific exercises often give much better long term results without poisoning yourself with medication over the long term.

I did my own research and have been eating this way for 9 months so far and have been getting my bloods checked regularly with results being fantastic.

Next time you are getting your blood tests done, it would be in your interest to ask for hs-CRP, homocysteine and hemoglobin A1C.
- hs-CRP is a primary indicator of arterial inflammation and is more indicative than the cholesterol markers.
- Homocysteine is worth checking as high levels of it from an unbalanced diet lead to inflammation and brain atrophy/stroke problems.
- Hemoglobin A1C you may already have as it's a long term blood glucose indicator.

Do you have your actual blood test numbers, or are you relying on the doctor's interpretation?

As an example, I have a high cholesterol set point, so my total cholesterol went from 6.5 to 3.7 (no meds).
More importantly, my hs-CRP is 0.6 (and has been as low as 0.4). Range is 0 - 5.
http://circ.ahajournals.org/content/108/12/e81.full
http://circ.ahajournals.org/content/109/16/1955.full
My homocysteine is 8.2. Normal levels for an omnivore are 11. The lower the better. Range is 6 - 14.
My blood glucose is 4.7. Range is 3.6 - 6. I haven't had my A1C tested yet. No real need.

The thing is, fats (doesn't have to be animal fat, most of my fat is from eggs and nuts) are better at keeping you full for longer than carbs. This way of eating is not just for diabetics.

Eggs have animal fat, as does fish and milk, since they are all animal products. Eggs have one of the highest concentration of cholesterol of any food (other than brains) and have been associated with increased risk of diabetes.
http://nutritionfacts.org/video/eggs-and-diabetes/
(There is a "sources cited" link on the right of page)

Also I can't dig up the proof at the moment, but per calorie intake, whole plant carbs are more satiating that fat. The reason being more water weight, volume and fibre per calorie.

There is a reason why diabetes is the fastest growing health problem we face in Australia and it is to do with our diet.

Agreed. The western or "standard" diet is too high in fat (31%+ of Cal) for optimal health (often with the wrong types of fat) and too much processed carbohydrates, like sugars, flours etc. It also has too much salt, oil and other processed, addictive foods.
You have patched your problem by avoiding the carbs, but you could likely do an even better job by increasing whole food carb sources and reducing your fat intake, so your cell insulin receptors actually work properly again.
http://www.pcrm.org/nbBlog/conquering-d ... bohydrates

The Mediterranean diet is a great example (which is what most of my diet is based on). It is a filling "whole foods" diet, but the focus is on proteins and fats. The protein doesn't just come from meat bit also fish, dairy and nuts.

Of the Mediterranean diet (which when followed properly can reduced CHD 70%, but a whole foods, plant based diet can reduce it 99%) research has shown that the only things life extending in that diet is vegetables and nuts.
http://nutritionfacts.org/video/which-p ... nded-life/
I was watching a Jamie's Superfoods episode on TV last night where they were showing the people on the Island of Sardinia (which is one of the so called Blue Zones). Although they live a long time, they don't look particularly slim. I know a couple who claim to be on the Mediterranean diet. They look similar, as in overweight. My BMI is 20.0 with a waist to height ratio of 0.416.

As with anything you do, you should always do your own research but given my own results not just of the weight loss, but the fact that my blood sugar levels are very good, cholesterol is great, fat around major organs is also well improved, is testament to this.

Good for you if you are getting results and it's not doing you any long term harm.

Obviously if you are lactose intolerant or what not then you modify your diet to suit but a high fat (good fat) and low carb diet worked for me and I will continue to be an advocate for it

The only good fats I know of are unprocessed whole high fat foods like tree nuts, seeds, avocados and whole coconut. Their processed oils and derivatives are generally considered to be inflammatory. Most animal products are considered to be inflammatory as well.


I know you are trying to do good by others by spreading the good diet message, which is commendable. I am trying to do similar. But if you want to promote a truly healthy diet that is still low carb, the science says it has to be primarily a whole food, plant based one. Animal products and processed vegetable oils in many studies have been associated with a large array of health problems including diabetes, CHD, stroke, cancers, auto-immune diseases, kidney and liver problems, obesity etc.

[Defy The Odds]

I can't be bothered quoting everything again, it would just be too long of a page.

But I disagree with you.

According to you, eggs contain fats, and these fats are harmful and aid in increasing diabetes. They have been a primary part of my diet for 9 months, and I have seen the reverse effect. What are you basing your thoughts on? What you have read, or what you have tried?

According to you and your theories, bodybuilders would all have diabetes and be overweight. They eat ridiculous amounts of eggs per day. My brother is an amateur natural bodybuilder, I have seen his diet. Although he does take in carbs, he has also been on a diet low in carbs and high in fats (of the good kind, ie eggs, nuts and dairy when he wasn't lactose intolerant) and he was fine. He obviously cycles his diets so he doesn't plateau.

Plants are fine, and are also a large chunk of what I eat (broccoli, cauliflower, cabbage, spinach, capsicum to name a few) but I think you are missing my point. In order to lose weight, you can't be feeding your body high carbs and fats, because it will always use the carbs for energy first, and then store the rest as fat along with the actual fat consumed. Ketogenic diets force the body to use fat stores for energy.

In the mornings, I train on an empty stomach. Most of my exercises are compound movements similar to a powerlifting regiment, and when I get back I don't have any carbs in my meal. I have reduced bodyfat by 10% and weight by 13kg but strength has increased.

BMI is another area where I think you are misled - BMI is NOT an accurate measurement of health. Eg: a bodybuilder could be 120kg, 5'10" and be 6% bodyfat, according to BMI he would be classed as obese.

As I mentioned earlier, these are my findings based on not only my own research, but my own experiences during my journey. I think it is fine to offer your opinion, but it seems to me you are trying to pass it on as fact.

In regards to my numbers regarding my BC levels and so on, they are more detailed than what I listed but I won't go through them in detail as that is a little personal and something I'd rather keep to myself, I wanted to share the basics of what I did and to give others who are perhaps overweight, diabetic, pre diabetic or just wish to be healthy another alternative. I don't discount vegan diets, or any other diets because I haven't tried them. I am not saying my way is the only way, simply that it worked for me

[Abby]

Great results guys...

Rather than derailing the thread into a 'which is best' - I think the takeaway here is that your long-term diet has a significant, material effect on all aspects of your health. And the good news is that there is more than one 'official diet' that can get you there (although they have significant commonalities).

I always learn a lot from these threads, thanks for sharing...

[Defy The Odds]

Great results guys...

Rather than derailing the thread into a 'which is best' - I think the takeaway here is that your long-term diet has a significant, material effect on all aspects of your health. And the good news is that there is more than one 'official diet' that can get you there (although they have significant commonalities).

I always learn a lot from these threads, thanks for sharing...

you are very welcome
We all never stop learning and I am glad I am able to add value to you and hopefully others. Change is as good as a holiday sometimes

[mikelee121]

So I have posted a few times here regarding issues I have had in the past with fit and so forth. I have had a few health issues and I am hoping that hopefully some of what I am about to share will help and perhaps inspire others in a similar situation.

This time last year I went for a general health checkup at the doctors, hadn't had one in close to 10 years and the news wasn't great. Cholestorol was high, Blood Sugar high amongst other things. What worried myself and the doc, was the blood sugar though. And after extensive testing and seeing a specialist, I was diagnosed as a pre diabetic/diabetic.

I had to be honest with myself and take a good hard look at my lifestyle, in particular what I was eating. In my younger years I played footy, got into bodybuilding at one stage and I let myself go to a point where I may be dependant on medication for the rest of my life.

Immediately after hearing this news, I began to read, research and educate myself. I drastically changed my diet, but to a diet that was not boring or dull, and one that I could maintain.

I cut out all sugars, and carbs were limited to about 50g a day for at least the first 3 months. I was eating a diet similar to a paleo type diet but I incorporate lots of yoghurt also. A lot of eggs, yoghurt, nuts, meat and vegetables.

I got back into the gym regularly and have been training 4-5 days a week, sometimes 6. Motivation was up considerably, so was my morale. I jumped onto the scales to see how I was progressing and after about 3 months I dropped around 8kg... I was pretty stoked to say the least. Another 3 months and I have since lost another 5 and I am sitting at around the 13kg mark now.

All the issues I had with blood sugar and cholesterol are gone, I am healthy again, feeling better about life and also now I don't have a lot of the issues I used to have with my elbows, back, neck and so forth while riding.

For a long time I put my bike pains down to poor fit, and this was true to some extent, but the
best accurate scales for weight loss was the game changer.

If anyone is in a similar situation to me, and is overweight, I can tell you it is doable. It does take time but start with small changes. Sugar is the poison. Start with reducing carbs and sugar, increase proteins and fats and include regular exercise including weight training (which will aide in core strength, and general muscle building which will assist in cycling also).

To date I have lost 13kg and 10% body fat in 6 months, I find it easy to maintain this weight but I am trying to change my composition further to reduce BF% and increase muscle mass.

I am just getting back on the bike now after losing all this weight so am looking forward to enjoying the great weather in a lighter skin ! Went for my first ride since the drastic change this arvo, never felt better !

If anyone wants specifics on diet and some tips (I am no dietician but I did research a lot and have used myself as the experiment, happy to share what worked for me) then PM if you like and I'll do my best.

Cheers !

Hi
When you are creating an diet plan for weight loss, you need to consider certain important factors. It is necessary to consider the gender, age, weight, metabolic rate, activity level, health condition of the person for whom the plan is created. The body of each person is different and has different energy or calorie requirements. By finding the body mass index of a person, it is easy to determine the required weight loss to achieve the ideal weight and this will help to plan the diet according to the calorie requirement of the body.

[Nobody]

What are you basing your thoughts on? What you have read, or what you have tried?

Actually, if you ate a normal amount of carbs, even whole carbs and plenty of fat together, you should still have the problem and you would have your answer. You are just masking the problem by eating very few carbs. < 50g/d of carbs? I know the nature of your diet. This has been discussed many times before in the 72 pages of the diet thread.
There were links in my previous post. I'm basing my response on observational science.

According to you and your theories, bodybuilders would all have diabetes and be overweight...

OK, you're holding up bodybuilders as a healthy example of diet. I'm out.

[Nobody]

Great results guys...

Thanks Abby.

And the good news is that there is more than one 'official diet' that can get you there (although they have significant commonalities).

Both the diets work. The point of my posts is to educate others that just because something works, doesn't make it healthy over a lifetime. It might turn out fine in the long term for DTO. Good for him and it might turn out fine for many on similar diets. But not everyone that takes his advice may fare as well over the long term. It depends on the genetic susceptibility to various chronic illnesses. I took on the responsibility of trying to point that out for the benefit of those who are susceptible, but often don't know it until after the damage is done.

[looseleftie]

Like Nobody has said before... Avoid your animal proteins/fat.. Seriously... Please take the time and look into EXACTLY what animal protein does to your body, not NOW, but LONG TERM ... There is so much stuff on You Tube..

One of the greatest myths is that we need all the meats and dairy.. Ditch it... Me, failed vegan, but eat little meat at all, and nearly zero dairy...

Keep things simple, eat natural foods (where possible), don't eat huge portion sizes for dinner, and avoid late night snacks, maintain regular exercise, and watch the weight fall off, and many other health benefits will come to you , now and for the long term..

[Defy The Odds]

Like Nobody has said before... Avoid your animal proteins/fat.. Seriously... Please take the time and look into EXACTLY what animal protein does to your body, not NOW, but LONG TERM ... There is so much stuff on You Tube..

One of the greatest myths is that we need all the meats and dairy.. Ditch it... Me, failed vegan, but eat little meat at all, and nearly zero dairy...

Keep things simple, eat natural foods (where possible), don't eat huge portion sizes for dinner, and avoid late night snacks, maintain regular exercise, and watch the weight fall off, and many other health benefits will come to you , now and for the long term..

Seriously, YouTube?

I'm not going to open a debate on my thread but to say animal protein is bad for you long term is foolish. Man has been eating meat since the dawn of time. If you choose to be vegan, good for you and I have no issue with it. But please dont mislead others but claiming that animal protein is no good.

I can tell you now, since I have changed my eating habits and lifestyle, my concentration levels are up, I dont get migraines like I did, I don't feel flat half way through the day, I feel full for longer... the benefits are clear. And this is from my own personal experiences, not Dr YouTube

[jules21]

congrats on the progress! keep it up!

I hate to see people arguing over diet approaches. if you've cut out the sugar and processed foods, you're winning.

also I'd suggest a key reason doctors push medication is simply that their success rate with getting patients to eat and exercise better on an ongoing basis is very, very low. you're the exception.