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YSK to lose weight, fill up with foods low in caloric density and high in fiber, like fruits and vegetables. This can trigger satiety without the overload of calories and beats going hungry long term.

Why YSK: many countries have issues with weight, such as mine with 74% of US adults being overweight or obese. The global weight loss industry is over $200 billion yearly, with many influencers, pills, and surgeries promising quick results with little effort. These often come with side effects, or don’t work long term.

Studies suggest filling yourself with foods low in caloric density and high in fiber, like fruits and vegetables, can help reach and maintain a healthy weight. It’s good to have these foods available in our living spaces to make the choice easy. Your taste buds will likely adapt to love them if you’re not there yet.

zkfcfbzr , (edited )

My own advice:

The diet I’m on, which has lost me 36 pounds (196 to 160) and counting since early April, is simple calorie restriction - I try my best not to go over 1500 calories/day, and if I do go over, I try to make up for it by going under on following days until things average out.

Every time I’ve tried this diet or similar diets, I’ve had great success, as long as I’ve meticulously tracked and wrote down how many calories I ate each day. The times I’ve tried this diet without tracking have all ended up failing, even when I “tried” sticking to it for months. The moment I start writing numbers down, things just fall into place. So for me at least, that’s the key.

Some notes:

  • Over the last 127 days my actual average calories/day has been 1472/day
  • I try to avoid meals where counting is very difficult or impractical. That means I try to avoid going to restaurants that don’t post calories and I’m not big on “real” cooking. If I do have a meal where a good count isn’t possible I try my best to overestimate - usually with 2500 or 3000 depending on how full I am since it’s really hard to eat more than that at once. I find it very difficult to go to most restaurants without getting more than 1500 calories, also, so I don’t eat at restaurants all that often anymore. Fast food places like McDonald’s are actually some of the easier options to work with, though.
  • I’ve made little to no effort to eat healthier - just less. I can have a blizzard from Dairy Queen if I want, but that’s 1100 calories and then I’ve only got 400 left for something else. I have mastered making delicious ice cream that’s just 300 calories/pint though. In practice I usually eat processed foods from a can, box, or bag that you just need to heat up or follow the instructions on the box for.
  • A scale is essential for getting accurate calories out of things like butter, milk, ketchup, ice cream ingredients, etc.
  • In general meats are a pretty poor choice - compared to other foods they make me a lot less full compared to how many calories they take up. I can eat 8 hotdogs (without buns) and fill up my daily calories in that one meal, and still be hungry - or I can have two cans of spaghettios (580 calories total), and be so full I almost can’t finish.
  • For me at least, after the first week or so I just stop feeling hungry in general most of the time. There are occasionally days where I only eat because I know I should, rather than because I got hungry.
  • When I’m on this diet, I basically never get heartburn, even after a day where I eat something that would usually have given it to me badly - probably the nicest part of all this.
  • Despite what the post says, I eat basically no fruits or vegetables in my day-to-day life.

An added bonus of writing things down is getting to graph things too!

Eideen ,
@Eideen@lemmy.world avatar

For me I found that I need summer levels of vitamin D, so when for September to April take 40000 IU per day. For me I took 2-3 months to get out of power saving mode. In the summer I try to be a long as I can sun without getting sunburn without sunscreen, midday.

Then I do intermittent fasting only eating dinner.

This has led me to losing 250g per day.

MajorMajormajormajor ,

40 000 iu? I always heard 10k iu is the upper limit for most people. Is this a typo or is there new research on safe levels?

hydration9806 ,

This is oddly controversial, but an even more satiating method is to consume more protein. If you hit your goal body weight (lbs) in grams of protein, you won’t be reaching for that end of day snack.

Note drinking the protein instead of eating it doesn’t work nearly as well for this.

hedgehogging_the_bed ,

Modern fruits have too much fructose for good health these days. They’ve been bred to be way too sweet.

oce ,
@oce@jlai.lu avatar

Still better than an industrial snack, don’t let perfect be the enemy of good. If you already have illuminated all these snacks and other sweetened products from your diet, I think you’re doing pretty great. Before that, it seems a bit silly to worry about fruits being too sweet.

TheBananaKing ,

Better: just learn to live with not feeling satiated all the time.

Not that you shouldn’t make vegies a significant part of your diet, just that a big part of the lifestyle change is learning to be hungry between meals as a normal and non-distressing thing.

Eheran ,

This. Really. If it actually hurts to get hungry perhaps you have Helicobacter pylori. Let that get sorted out.

Tar_alcaran ,

Learning to cope with discomfort is a very important, and very often disregarded, life skill.

KevonLooney ,

Not really. Especially when talking about physical pain.

You should not be in discomfort all the time. This is the kind of thinking that prevents people from going to the doctor. Pain isn’t normal.

Zorque ,

Part of it is identifying differences between discomforts. Feel a little hungry? No big deal.

Feel sharp stabbing pains? See a doctor, dummy.

givesomefucks ,

You’re saying people should just deal with hunger and fight against everything evolution wants, instead of just eating high fiber food and not being hungry…

How is that “better”?

Zorque ,

Evolution isn’t divine, it’s random mutation that generally benefits it’s current environment. Considering most of our evolutionary traits emerged thousands, if not millions, of years ago… I’d say we can safely conclude that a lot of our evolutionary instincts aren’t especially relevant to our current circumstances.

Phil_in_here ,

And it’s also good to remember in our modern lives, it’s often just a feeling more than a state of being.

It’ll tell you you’re hungry just because it’s the time of day you normally eat. It’ll tell you you’re hungry when you really just need a drink of water.

James_Fortis OP ,

I used to be uninterested in foods like broccoli, apples, oranges, and blueberries, but after a transition period I love them and have them every day. I’d like to hear anyone’s story who’s also been able to integrate more of these foods.

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