I Feel like I Eat Like a King Whenever I'm Hungry!

Very little self-control required.

My experiences and observations in losing over 100 lbs. including the 70 lost in one year
I was lean in my early 20s but started gaining weight when I started to snack "on the job" instead of having lunch, as foreman of a manufacturing plant. So mostly from my late 20s through my 60s I've been trying to lose weight, but kept gaining.

I knew calorie counting would NOT work for me (I've never believed in going against really strong feelings or signals from my body or instincts, so don't believe that blind "discipline" is a correct solution to anything) and I didn't want to try things that I suspected would just result in "yo-yo" weight loss.

At the end of 2010 I weighed 305 (clothed. My doctor's records show me at 301 lb on Oct. 12). But I started the "slow-carb" diet on 2011 and by the 10th of February I had lost 28 lbs. And with a few stalls since, I have continued to decrease in weight. Around the end of 2011 I had lost over 70 lb and have lost more than 30 lb. since.

Easier than you think!
Can you believe ... you have to EAT fat (normally) to BURN fat?? How could this work (and why)? After all, fat goes to fat right? I mean that's what everyone seems to think... all the grocery stores have low fat this, and low fat that (to make it taste as good, they usually add ADDITIONAL sugar!) So how could a high fat diet cause you to LOSE weight?

Well, it turns out that fat is one of the body's most important survival mechanisms. Fat is the most dense energy source the body has, and our ancestors sometimes went for long periods without food. So if there's no fat coming in, the body hoards fat. As long as you have no significant fat intake and plenty of starch, sugar or protein intake, your body will "save" the fat for emergencies. Not only that, but sugar and starch can cause blood sugar spikes which cause insulin spikes which... turns the excess sugar to FAT. And then causes LOW blood sugar... and hunger. But good fats are much more satisfying than carbohydrates, so it's easier to eat LESS of them.

So a high fat and protein, low carb, very low fructose (table sugar is half fructose) diet and drinking plenty of water (water helps burn fat and curb appetite) made it easy for me to lose weight. To that I would add: "Don't eat when you're not hungry" and "Stop eating when you've had enough" which is not hard when you are eating satisfying foods.

Notes on Peter Attia's diet:
Using this diet I actually got down to 190 from 215 in maybe a month, but my wife got scared, so I'm around 215 now. Peter's ketogenic diet is mainly based on good fats and proteins. It includes salted nuts and branched chain amino acids. Here's a link to the talk that I watched:
http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx

Losing weight rapidly will probably change your voice, make wrinkling worse, and may have been responsible for the inguinal hernia I developed about this time.

Notes on Tim Ferris's "Slow Carb"diet including tidbits and workarounds
When the diet in Tim Ferris's book "The 4 Hour Body" got me started toward a healthy weight, it solved one of the major problems of my life! I got rid of my obstructive sleep apnea (which may have caused my atrial fibrillation), I was able to stand for longer periods, was more easily able to get up from a prone position, and generally felt much more optimistic about my health.

    Here are the personal tidbits and workarounds I promised:
  1. "Eat like a king"
    Proteins and fats are my favorite foods. Bacon and ham (sugarless varieties!), butter, chicken, beans, meat, fish, shrimp, eggs, and of course, non starchy vegetables are all in the diet.

    Special seasonings and food items-
    1. Tabasco mustard: French's Horseradish Mustard has no harmful ingredients listed, is available in Wal-mart and probably most grocery stores, so I add about 2 tsp. Tabasco sauce to it to really bring out the flavor. This is my favorite mustard mix.
    2. Lite Salt: The main danger from "too much salt" is getting too high of a sodium to potassium ratio in the body. Morton supplies a 50/50% mix of sodium to potassium chlorides called "Lite Salt". I add as much of this salt as I crave to my food. If I like a product that already has significant sodium salt, I add a proportionate amount of potassium chloride which is available in stores as "No Salt". If a healthcare professional has recommended for you to restrict salt intake, please consult them before following this example.
    3. Miant seasoning: Most things requiring garlic also are better with salt and parsley. But most garlic salt mixes just use sodium salt. So I mix in a shaker about 1/3 garlic powder, 1/3 Lite Salt, some finely crushed dried parsley, and 1/6 black pepper. In our house we've nick-named it "miant seasoning".
    4. Glycerin occurs naturally in the bloodstream from the breakdown of fats, both animal and plant, and is not a sugar. It is about 60% as sweet as sucrose (table sugar) and it can be used to sweeten things. But it DOES have some calories and the body CAN convert it to glucose.
    5. Mayonaise: The food industry knows that most people are addicted to sugar, so tend to add it to anything it is compatable with. Mayonaise is no exception. On examining the ingredients of many different brands at Wal-mart, Duke's was the only one I found with no sugar.
    6. Butter and substitute: A lot of margerines contain partially hydrogenated oils which also means trans fats. Smart Balance does not. It also contains olive oil and has a taste I like. I like the "original" version. I don't mean to imply that there's anything wrong with real butter. I use unsalted butter and salt it with 3/8 tsp Lite salt and between 1/2 and 1 tsp turmeric powder per 1/4lb. stick at room temperature. Rudolph's pork rinds are delicious dipped lightly in this.
    7. Beef chunks, seasoned:
      1. Cut 1 1/2 lb. of beef into 1/2 to 3/4 inch chunks
      2. If a tough meat, pressure cook 30 min.
      3. Season with 1 tbs blk pep, 1/2tsp cumin, L.salt, and turmeric
      4. Fry in olive oil, and simmer covered until tender
    8. chili:
      1. Cook black or pinto beans to partial disintegration
      2. Season with plenty of Lite salt, butter or substitute and black pepper, garlic powder, cumin, parsley. To get an idea of how much of each suits your taste, you can measure a small amount of bean soup into a bowl and add seasonings a little at a time. When it's right, season the pot proportionally.
      3. Optional (for con carne): cheese and precooked and seasoned beef chunks
    9. Ham Salad:
      1. Mayo, olives, ham, spinach, tomato, b.pepper
      2. ?garlic, cabbage, horseradish
    10. peanut butter:
        13 oz natural or organic creamy peanut butter (such as Smucker's) 2 tbs Fresh coconut or olive oil, 2 tsp cocoa, 2 tsp cinnamon powder, 1/3 tsp L.salt
    11. thin peanut butter:
        13 oz natural or organic creamy peanut butter,3 tbs olive oil, 2 tsp cocoa, 1/3 tsp L.salt
    12. Cashew butter:
      1. You can make cashew butter in your food processor. You may want additional lite salt or a little olive oil.
    13. Seasoned Mayo:
        garlic powder, black pepper, L.salt, Tobasco sauce, turmeric

  2. For milk and cheese lovers
    1. Tim's diet calls for no milk. But I've always been a milk drinker. Sure enough, I would have trouble losing weight when I drank significant amounts of milk. Meanwhile, this thing about the dangers of milk from cows fed artificial growth hormone (rBST) came to my attention. I looked around and found that, unlike Wal-mart milk, Winn-Dixie milk was NOT from cows given rBST! Not only that, it was cheaper. But most important of all, it seemed I could drink as much within reason as I wanted and still be able to lose weight.
    2. Ice cream: Whole milk, frozen to a slush, tastes better to me than too-sweet icecream. Vanilla, cocoa, almond oil, rum, or berries can be added
    3. But Wal-mart WAS carrying a non rBST Cheese. It was a large 5lb brick made by Joseph Farms. Maybe if enough people ask for it, they'll carry it again.

  3. Where I get importent sugar free items.
    1. www.bulkapothecary.com: Glycerin-10lb (appears to be about a gallon) $13.65+ about $20 shipping as of 19Jan014
    2. Wal-mart and other grocers: Lite Salt, No Salt, Duke's mayonaise, Smart Balance butter substitute, French's horseradish mustard, Tabasco sauce, 5lb blocks Joseph Farms cheddar (non-rBST)
    3. Winn-Dixie: Black pepper, Garlic powder, Cumin powder, chili powder, non-rBST milk,

  4. Water dechlorination:
      If there is open space above chlorinated water, chlorine naturally comes out of the water as a gas (it's easy to smell!). So if you put an open container (perhaps a plastic bucket) of water in a relatively warm place for a day or more, most of the chlorine will disipate. A screen over the container is a good idea to keep airborne materials out.

      If you want more safety from spillage or contamination you can use three 2liter soft drink or other durable, same sized plastic bottles, that have no chlorine in them (you can hang them open, upside down for half an hour). Then divide one full bottle of water among the three. Squeeze the sides slightly as the tops are tightened. Let set for a couple of days in a warm place and then pour all the water into one bottle. Squeeze the sides if necessary to bring the water level with the top of the bottle and blow across it to be sure there is no chlorine left. Cap the bottle until ready to use. There may still be a small amount of chlorine left in the water. The procedure can be repeated if desired.

      If you're in a hurry, you can heat water to boiling. This will also drive out the normally dissolved air, which will make it taste "flat". But you can aerate it when it's cold by pouring back and forth between two containers a number of times.

    Bottled water may contain harmful substances. Distilled water is an exception, and is okay.

  5. My daily routines
    1. Every morning after getting up I go to the bathroom, do my bath, and check my weight.
    2. I have a clock (Elgin digital from Amazon) that has a "nap" button that sets 15min. for each press. When I'm working at the computer I press it twice for 30min each time it goes off, and pace in the house about 36 feet each way for 3 easy stride and 6 longer stride laps. For the first pacing of the day, I do 12 long stride laps. I've read that sitting for long periods is more harmful to health than smoking.
    3. Three times a week I like to do Dr. Mercola's peak8 exercise (mercola.com). It is doing something (I do standups from a chair or climb stairs or chop wood) at maximum intensity for 30 seconds, then resting for 90 seconds, for 8 repetitions.
    4. I eat when I'm hungry, usually 3 meals a day (along with my vitamins/supplements).
  6. Here's the link to "Forget Calories", an article in The Atlantic magazine by James Hamblin about an interview of Dr. David Ludwig, co-author of a New York Times article "Always Hungry? Here's Why"
    http://www.theatlantic.com/health/archive/2014/06/calories-are-out/372690/
    What I do when I'm not hungry but want to eat because:
  1. I'm afraid I'll be hungry later and not be able to eat: Take a snack with me and be aware that when I DO eat, I'll relish it more.
  2. I want to clean my plate: Be sure portions are small enough to finish, and take as many helpings as I need.
  3. I don't want to forget to eat a particular food: Put the foods or a list of them at my place at the table.
  4. I want to be sure to eat certain foods that are supposed to help me lose weight!: Same as above.
  5. My wife doesn't want to eat alone: Fill my pillbox or other activity I can do at the table.
  6. I've had enough, but this is so darned GOOD tasting!: Eat it at the next meal and often 'til I'm tired of it.
  7. I don't want it to spoil: Reheat it, freeze it.
  8. There's no room in the fridge: Clean or rearrange the fridge, put it in the freezer, feed it to a pet, give it away.
  9. I can't do anything else right now, and don't want to waste time: drink water, read comics, do "jumble" puzzle in newspaper, get daily chess puzzle online, pace or stretch.
  10. I am depressed and want to do something that feels good: I don't seem to get depressed, but if I did I'd: drink water, pet the cat or dog, walk barefoot in the grass, excercise.
Here are some very interesting facts about the FDA, and the influence Monsanto (the originator of rBST) may have on it
There's reason to believe Monsanto may have great influince over the FDA since Michael R. Taylor, Arthur Hayes, Michael A. Friedman, Virginia Weldon, Margaret Miller and Susan Sechen have all been, or are officers of the FDA, and have all been or are employees of a company merged with Monsanto, or of Monsanto. Monsanto is the company that got a provision through congress that allows farmers to continue to grow and sell its Genetically Modified Organisms even after there are lawsuits in progress claiming dangers, such as permanent sickness or death of population segments. Some people question how congress could have passed such a law, but I certainly don't like to think it was through bribery and intimidation. Although it's true that Monsanto has used their GMO patents in lawsuits against farmers who refused to use Monsanto's seeds and whose crops "accidentally" got pollinated from Monsanto's GMOs to ruin these farmers financially.

But there are rumors (from a totally unreliable source) that FDA personel, even former Monsanto employees, are unwilling to take huge bribes from food and agricultural companies wishing to get approval for products injurious to the public. It is further alleged that said employees insist on putting the public good ahead of their own financial gain, and that all conscientious and whistle blowing employees are well rewarded within the administration. I have been unable to prove any of these rumors or allegations.

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4th Edition
FH101 2014-2015