exfatloss🥛
@exfatloss
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Experimental Fat Loss Major Ketard-General 292 to 188lbs 🟩🟩🟩🟩🟩🟩🟩⬜⬜⬜ 75lbs down, 29lbs to go
Joined February 2023
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RIP PALEO
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25% of our food intake is industrial lubricant, and nobody will even admit this obvious fact.
What’s the weirdest health-related rabbit hole you’ve gone down?
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Half my feed is trying to ban sugar because it's literally worse than fentanyl.
The other half is currently on a honey/OJ concentrate/date/maple syrup diet to bulk/cut/shred/heal.
Do I contain multitudes?
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Just got done eating wild caught salmon daily for 30 days.
This weekend I got my first sunburn in 2 years from a few hours outside on a mild, partly cloudy 61°F day.
Also stalled weight loss.
Don't eat fish. The disgusting, rotten stench is a warning.
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Local man eats pounds of honey, blood glucose never touches 150.
Sugar->diabetes believers hardest hit.
Ate a pound of honey and half pound of dates (as usual), spread from 9am-1pm.
Prelim CGM data:
My blood glucose never even touched 150 today - below the “normal” range for a typical meal.
In fact, last light, I had LOW blood sugar.
My dinner was 1 pound of beef, 1 pound of
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HIGH-PROTEIN IS A PSYOP
We already knew this, but once more: Even evidence-based bodybuilders don't think anyone needs 1g protein/lb.
- Highest proven to have ANY benefit is 0.71g/lb
- More does zero for muscle, strength, satiety, or fat loss
- To be safe, 3 sigma is 0.82g/lb
-
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I made a search frontend for the USDA foods database. It's optimized for nerdy factors like BCAA, EAA, Isoleucine+Valine, linoleic/PUFA ratios of fat, etc.
If you find yourself calculating these manually a lot, this will do it for you.
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Your grandma made pound cake every other week.
- 1lb refined flour
- 1lb refined sugar
- 1lb butter
- 1lb eggs
This is the ultimate minimalist Peaty/Croissant/Swamp/Decadence food. People ate like this for centuries w/o getting obese.
Doesn't get more "junk food" than this.
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Effing Ray Peat... yea yea, you win.
Just got done eating wild caught salmon daily for 30 days.
This weekend I got my first sunburn in 2 years from a few hours outside on a mild, partly cloudy 61°F day.
Also stalled weight loss.
Don't eat fish. The disgusting, rotten stench is a warning.
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I avoid diet advice from people who've never been obese. It's not impossible that they could have some useful insights, but I've yet to see it.
I think it’s fair to ask if the MD or scientist or public health official saying to do X or not do Y looks and sounds healthy and vital. I avoid going to a dentist with bad teeth. What do you think? I sense diverging opinions on this.
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Oh wow
@BenBikmanPhD
protein restriction drastically lowers insulin. Nobody knew. This is on a high carb ad-lib diet. Guess carbs didn't do insulin after all.
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"People didn't eat refined food before the obesity epidemic"
Butter, sugar, flour, eggs. These are basically the pillars of Western civilization.
I'm not arguing it's great for your teeth, but eating like this was normal for the last 2 centuries.
Got a Southern Living dessert cookbook from the 70s and this is unhinged
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"I've lost 100lbs, become immune to sunburn, cured an incurable condition, and my cancer is gone."
Response 1: Wow, tell me more, let's figure out why!
Response 2: There is no evidence for any of this, go away and let people suffer and die.
Which one is the scientist?
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A ketogenic diet destroys your testosterone!
This is a new high by ~300ng/dL. What did I change? Added resistance training, went on a fat-fast (e.g. cut out almost all protein).
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Pro tip: when you render beef tallow, make sure to boil out all the water. Otherwise, upon reheating, your tallow will fucking EXPLODE.
Why do I mention this? No reason.
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I don't actually agree with Ray Peat on much, diet wise. But you can't beat his open mindedness. His meta-game is to learn. Somehow the Peatarians are more eager to learn and experiment than most carnivores/ketards, who are supposed to be on my team.
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I don't always agree with the Peaters, but the idea of "moar energy moar better" is clearly true.
Spending your whole day starved, hungry, full of bloating protein & fiber, counting down to the next meal.. that's no way to live.
You should feel amazing & energized by default.
How it Feels to Be High Energy
(Before and After Finding Ray Peat / Metabolism Maxxing)
I feel alive for the first time in a long time. I have a lot to say about it. This is going to be long.
For 10+ years, my diet consisted of primarily lean beef, chicken breast, cottage
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@powerbottomdad1
The bigger difference is that Tesla took advantage of pretty much the entire ZIRP decade, while all the other EV makers jumped onto the bandwagon too late.
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Hypothesis:
1. Don't eat PUFAs for 1 year
2. Now any diet just works
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Low-protein is confusing to many, and I can see why. I actually hold 2 positions on low-protein.
I'd argue that nobody needs more than adequate protein (sort of by definition, right?), but certain people need to restrict protein to reverse obesity & improve glucose control.
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I've said it before and I'll say it again: America fucked up the "Western" diet and we have to unfuck it. Americans ate 4,000kcals daily of red meat, white bread, sugar, and dairy fat in the early 1900s, and weren't obese or diabetic.
And the best way to fix healthcare is to fix the food system. Crush the western diet and subsequently western disease. Solve the omega 6 imbalance.
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Fellow ketards: seeing more and more anecdotes out of r/saturatedfat about people getting drastic glucose control benefits eating high carbs - but restricting protein.
E.g. a fellow just woke up to 77mg/dL fasting glucose after 600g carbs yesterday.
It's not the carbs.
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@SeedOilDsrspctr
Do the popular ones with high impact, low-hanging fruit.
- Chips
- Fries
- Doritos
- Fried chicken
- Salad dressing
- Sauces
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Ray Peat was clearly bonkers-level wrong about keto, and Peatists just can't accept the truth.
Just like ketards who can't accept infinity protein isn't the only solution, or that seed oils might be more important than carbs.
inb4: yOu sEeM pReTtY kEyed uP bRo
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Are there any seed oil apostates?
Plenty of people left & denounced paleo, low-carb, keto, low-fat, vegetarianism, veganism, carnivore.
Anyone out there stopped eating seed oils, felt really shitty after a while, and it all got better adding soybean oil back in?
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Drop your linoleic acid intake to 2% of total carolies. Eat 80/20/20 of either high-fat or high-carb, dropping protein and the other energy macro to 10%.
There, gave you 3 minutes and 55 seconds back.
Do you want to learn how to reverse type 2 diabetes? Watch this FREE 4-hour course with top experts in the field. It should have CME credits attached soon, but you can watch anytime.
@MetabolicSummit
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This is what I think about keto/carnivore right now:
1. It works better than most other diets (30-35%?)
2. It doesn't work well enough/for enough people
3. Because it misses some important points
- excess protein is bad
- linoleic acid from animal sources (e.g.
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Man restricts protein, TDEE goes up. Many such cases.
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Honestly surprised how many of my fellow ketards don't want to accept the idea that, in fact, high amounts (90%) of carbs can be consumed in some, any, context safely and still lead to reversal of T2D and obesity.
I suppose I have left the keto station.
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Pro tip: Letting your food cool down before consuming it decreases the caloric (heat energy) content. You can even put it in the fridge for a while.
This is why ice cream is the healthiest food.
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Sorry Tina, but this is nonsense. Protein slows down your metabolism, absence of protein w/ adequate energy (carbs or fat) increases it.
This is easy to test.
Eating carbs slows down your metabolism
While eating fat + protein increase it
The findings of a new meta-analysis looking at resting energy expenditure (REE) after weight loss
So, low-carb diets work partly bc they literally increase your metabolism while you're losing
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@anabology
I'd say many important factors cost nothing at all:
$0: Cut out seed oils (PUFAs)
$0: Cut out fatty pork/chicken (they contain PUFAs)
$0: Go for a walk straight after waking up (reset circadian rhythm)
$0: Go for a walk after a big carb meal (regulates blood sugar)
$0: Fill up
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Hm, sounds like there was never any reasonable evidence for consuming omega-3s. Sounds pretty much made up. There are more holes than structure, this isn't even a sieve.
- It's almost all association studies
- The same studies show much more benefit to low omega-6 than increased
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@anabology
"Sugar is good for you" is the donut-shaped meta-reveal at the end of the movie that's totally blowing everybody's mind🤣
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Reddit bros casually mentioning they lost 90lbs after reading my blog -> straight into my veins.
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I am once again reminding you that mice fattened up on a Western Diet will rapidly normalize their weight on a high-fat, high-calorie, high-sugar diet if BCAAs or total protein are restricted.
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Many such cases
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Officially 70lbs down!
(Was a few days ago but I like to use the 7 day average.)
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Stearic acid -> steer🐂
Palmitic acid -> palm🌴
Oleic acid -> (olive) oil🫒
Linoleic acid... linoleum?
The name has gotta be a hint🤮
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The brain doesn't fight back against "weight loss." It fights back against starvation.
Once you shed the CICO-colored glasses, you will see the difference.
75lbs down, 0 lean mass lost (DEXA), leptin fine, RMR fine (2,300-2,400 by CO2 calorimetry).
This suggests that an important reason why GLP-1-based drugs and bariatric surgery are so effective is that they substantially reduce the degree to which the brain fights back against weight loss.
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Saying "low/high-fat diet" without mentioning PUFA is deliberate misinformation
This is the "low-fat diet" that supposedly caused the US obesity epidemic
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When I first stumbled upon "Carnivore" it was called Zero Carb. 50% or more were women whom the medical system had given up on, trying to fix their "idiopathic" auto-immune and other conditions.
Many "magical" successes and definitely neither new nor male-only.
This NY Times article portrays the carnivore diet as a male-dominated, testosterone-driven, luxury diet.
And while the author predictably explores issues like saturated fat, fiber, Blue Zones, and climate change, it isn’t entirely negative.
Here are some excerpts:
In a
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Hello,
Congratulations, you've been enrolled in a long-term RCT about the negative impacts of seed oils on humans.
As part of the control group, you will start with a 7 year wash-out period. Please refrain from consuming PUFAs for the next 7 years.
Thank you,
The Management
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I don't usually go to Wal-Mart but today I did.
It's just all seed oils. Crazy.
Ahoy cookies: seed oils
Bread: seed oils
Donuts: seed oils
BBQ sauce: seed oils
Mayo: gtfo
Ranch: seed oils
Chips: obviously seed oils
"Cheese" dip: seed oils
Crackers: seed oils
This is a crime.
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Cutting out seed oils 9 months ago didn't give me complete immunity to sunburn. But 1.5h in direct sunlight w/o any sunscreen turned my shoulders a very slight red, barely warm to the touch.
This would've been 3 sick days before, unable to wear a shirt.
My face (also no
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6oz chicken makes you overdose on isoleucine. Avoid!
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Almost everybody is eating too much protein, and it's detrimental for the majority of them.
What opinion on health or fitness would have you like this?
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Sometimes the customer is wrong
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Relatives: we bought that healthy food you like!
Lamb: marinated in canola oil.
Creamy spinach: cream == canola oil.
I will become the joker.
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When I hear "science" my brain automatically substitutes "status quo" and the status quo is 74% overweight, 43% obesity, 13% diabetes.
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Can💯confirm. Do you know how much willpower I need to do a pretty strict ketogenic diet?
0. Because the alternative is not having a career/life and feeling like shit all the time from sleep deprivation.
When it obviously works, motivation is not an issue.
@mikeoniron
@mst4truth
@exfatloss
@TuckerGoodrich
@garytaubes
@PeterFaberSP
It's not hard compared to being fat, in pain, chronically fatigued, or anxious/depressed/psychotic. Those things are extremely motivating.
It's only hard if it doesn't work, or the body is fighting it (like caloric restriction without satiation, or constant cravings).
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Holy💩, today I learned that Peter Attia made $727,754 in 2015 alone for a research position he eventually quit, and a total of $1.7MM over 4 years.
And we wonder why science never solves obesity🤯
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I don't get this flex. Avocado & olive oil are still typically >10% linoleic acid.
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Want to know how much BCAAs you'd get from 3,000kcal of potatoes vs. rice vs. ground beef?
Fear not! I've added auto-set buttons so you can easily compare foods at equivalent kcal amounts instead of per weight.
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You knew this, but food deep fried in seed oils is poison. This 2019 study asked Spanish restaurants about their deep frying practices.
100% of them used seed oils, due to cost: mostly sunflower or high-oleic sunflower oil.
Almost half of the fryers exceeded the maximum
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Just listened to this; phenomenal overview over the state of research on protein in 17 minutes.
There's practically no reason to eat much more than the RDA (0.8g protein/kg body weight). Even in old people.
The only people who benefit slightly are young people who exercise.
journal club w/ anabology: ep 1
on protein intake
this is the first video content I've ever made so lmk if you hate it or love it plz
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Every single time I buy new, smaller pants, I think "how could I POSSIBLY fit into these?" and then, 10 seconds later, I totally fit into them. Jeans size 34 now, apparently.
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The insidious part of MPT (Modern Pufa Theory) is how little linoleic acid will already put you over the threshold.
"Nobody eats a whole pound of pumpkin seeds, duh!"
Yea, but 30g will put many adult males over the limit, as will 1/2 teaspoon of seed oil.
It's not quite clear
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I can't wait for the Italians, Spaniards, and French to give up their diets and adopt a Mediterranean Diet that was invented by an American bureaucrat on vacation.
The idea that we should all adopt a Mediterranean diet is cultural hari-kari. Giving up our own food traditions for...what? A way of eating that isn't even accurately represented in the scientific literature and whose CVD benefits only come in the higher-fat version not the
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If you haven't been following me for too long you might not know this: I actually ran a small-scale trial (n=10) of my cream diet last year, inspired by
@mold_time
's potato trial.
Of the 10 participants, 7 finished, and lost an average of 9.6lbs in 30 days.
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Like every year, millions of innocent Americans will lose their homes in needless seed oil explosions. Avoid!
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I believe our ancestors actually ate nothing but chocolate truffle made with grass-fed heavy cream and organic chocolate.
I assume my position correct by default, and if you want to dispute it, I'd need to see several RCTs from 20,000 years ago.
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Peat shit is so funny because it just introduces 10x the amount of random health stuff that'll freak normies out
Balance out you steaks cooked in cast iron with gelatin molded in copper
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"While ketogenesis is normally associated with fasting or the consumption of ketogenic, low carbohydrate diets, we recently showed that restriction of isoleucine or all three branched-chain amino acids induces ketogenesis in mice."
Whoaaaa you WHAT NOW?
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"I’m experiencing something approaching normal satiety for perhaps the first time in my life."
Guy cuts out seed oils, eats potatoes + saturated fat, restricts protein, loses 17lbs in 30 days, learns satiety exists.
Many such cases.
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Protein suppresses metabolism. News at 11.
This is why adult men working out 5x/wk run around eating 2,000kcal/day "prioritizing protein."
Below is FGF21 induction on different dietary regimes.
Particularly, on any diet with low protein, FGF21 is induced. When FGF21 is induced, you get a huge increase in metabolic rate.
That is: when you eat carbs or fat (or combined?) with no protein, your metabolism speeds up
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This certainly explains why 0.015% of all Americans are obese.
New discovery identifies two gene variants present in 1 in ~6,500 people that greatly increase the risk of obesity and diabetes.
Interestingly, the variants specifically cause adult-onset obesity.
Unsurprisingly, they act in the brain.
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Holy shlitt, n=small but potato + butter/cream works JUST AS WELL as 100% potato. Some other riffs worked even better!
Potato + cheese "only" lost 5lbs in 28 days.
"Some people think the potato diet causes weight loss because it is boring. [..] If this were true, adding
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Maybe if mainstream nutrition "science" hadn't been systematically wrong about everything for *checks watch* 60 years, people wouldn't run to alternative sources.
A key part of the alt-nutrition schtick is to delegitimize people and authority structures that disagree with you.
That way, you can dismiss their arguments without having to seriously engage with them.
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Dear Friends,
I hope this Tweet finds you well. About *checks watch* 16h into being a vegan (if we start at midnight, day of) I've decided this diet is not sustainable and am reverting back to a fat fast.
Honestly, eating only vegertarbles is way worse than not eating at all.
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Normal, reasonable diet practices are how we got to 45% obesity and 75% overweight.
The problem is extreme, and the solutions have to be extreme for many people.
I don't make the rules.
@exfatloss
@Mark_Sisson
Anyone who thinks an occasional restaurant meal is going to matter one bit to their health is likely greatly mistaken
For people who travel extensively and have to eat out a great deal, it probably matters.
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New York man loses 14.5lbs in 28 days by restricting BCAAs.
Many such cases.
@mold_time
's potato diet is essentially the same diet.
My own ex150 study is the same with fat instead of carbs.
I believe we've cracked the case. Or at least we've put some big dents in it.
As promised. My weight loss results after 28 days on The Emergence Diet.
TLDR: my scale says I’m down 14.5 lbs.
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Very cool results. So now we know:
1. Low-BCAA, HFLC works (ex150)
2. Low-BCAA HCLF (glass noodles, potatoes) works
3. Does low-BCAA swamp (HFHC) work?
Smells like a 3-arm RCT to me😆
Interesting that these all seem to produce very similar weight loss: 10.6lbs average loss in
VERY impressive results reported in a community trial of my proposed Emergence Diet. Organized by u/springbear8 at r/SaturatedFat
Thorough write up.
Median weight loss among those reporting back: 9 lbs.
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Not to gank on this lady any more, but this is peak Orwell Newspeak to me.
Obese people aren't obese, they HAVE obese. Like it's the common cold.
As a former morbidly obese guy, I reject these language games.
@ari_bjarnason
person 1st language… people have obesity. They aren’t obese. It’s not their whole identity.
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Peater Attia lol
Anndddd now Peter is Peater.
Another L for the fasting low carb crowd.
In all seriousness, it is interesting to witness these longevity and health influencers distance themselves from the “sugar is toxic” and “fasting is magical” rhetoric.
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What if "food addiction" largely doesn't exist, and it's just mitochondrial dysfunction.
Food addiction this is why ‘moderation’ is such bad advice for some people A carb addict may not be able to have just once slice of bread or ‘a few’ chips any more than an alcoholic can have half a glass of whiskey
@BDA_Dietitians
@rcgp
@RobertLustigMD
@DoctorChrisVT
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@TuckerGoodrich
Potatoes: healthiest food alive.
Seed oils: healthiest food alive.
Potatoes cooked in seed oils: literally the worst and most unhealthy abomination there is.
Behold the magic of "ultra-processed foods," where 2 perfectly healthy foods are transmuted into the devil's cuisine.
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Salad dressing is the
#1
ultra-processed junk food in the U.S. Telling people to eat salad is massively net-negative. Almost anything else would be better, except deep frying.
Inb4 "I make my own vineaiggrette with olives grown in my granny's orchard" GTFO.
Fight me.
Not so much carnivore, but Atkins. I didn't realize seed oils needed to be eliminated, so I ate copious quantities of mayo & salad dressing. I finally learned that junk food was an addiction like tobacco & alcohol & had to stop entirely.
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Bacon/fatty chicken are probably the biggest trap for most doing keto.
In the U.S., pigs & chickens are fed soybeans, corn and soybean oil. Their fat is basically canola oil.
I don’t recommend keto with high omega-6 foods like bacon
Beware the Lean Mass Hyper Clogger phenotype
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I am once again reminding you that deep frying in tallow has 1/2 the toxic oxidation products at 14 days that seed oils have at 4 days.
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Just paid $32 for effectively 5lbs of water and some fiber.
Vegertarbles are a terrible deal.
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> PUFA are the only fatty acids prone to non-enzymatic oxidation at mammalian body temperatures.
Probably not a big deal.
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Very excited. I weighed in at 237lbs this morning😆Not only is that a 55lbs loss since September, a nice round number - it also marks my lowest weight since 2017. Hard to believe I just spent 6 years of my life (significantly) more obese than this.
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Reminder: you don't have to cook with seed oils or eat ulTrA-prOceSseD foOds to get excess linoleic acid.
Bacon, eggs, chicken, nuts, farmed salmon, salad dressings, dips, bread, sauces, .. it's everywhere.
@jerryteixeira
@BiggestComeback
@advicefromnance
@AnnetteBosworth
I would expect that much to give a good O3 level. I was surprised by my LA level eating ZERO processed foods or seed oils… I eat plenty of high quality eggs and bacon some nuts all of which bring in plenty of linoleic acid apparently
@TuckerGoodrich
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Phenomenal summary on how seed oils make you fat no matter the cAroLiEs.
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NIH had people cut cArOliEs by 25% for 2 years and they lost - on average - 16lbs.
This is the SUCCESSFUL group🤣 Want to bet how much of it was muscle?
On ex150 I lost 20lbs the first month. 1.5 years later I'm down 75lbs with no lean mass lost (DEXA).
With such "experts" who
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Maybe we could feed something to the animals that we can't eat, say... grass.
It is *always* more efficient for people to eat food than to feed that food to animals, and eat the animals.
The problem is that people prefer eating animals to eating things animals eat.
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Many people on r/saturatedfat who had been keto/carnivore for years, and even diabetics, found this.
They can suddenly eat very-high-carb meals, including refined sugar, and their glucose neither spikes, nor does it stay up high for long.
This tends to happen 6-12 months into
@CarnalDancer
@BiggestComeback
@mst4truth
@HopcuttDarryl
@mikeoniron
@Finance_Weights
@exfatloss
@PeterFaberSP
@garytaubes
@ZeroAcreFarms
Yes, we are working on that.
One difference is that a
#lcl6
diet should allow you to reintroduce carbs.
That's what we see, anyway.
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Study concludes 44g of protein/day are enough for most people.
I do a lot of strenuous resistance training, so I do 45g/day just to be safe.
Many are concerned about the recent trend of protein restriction. The evidence suggests that a reasonable daily minimum is:
44g total protein
Half from a high quality source like eggs, dairy or meat
Half from collagen/gelatin/broth
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I don't know who this guy is but I choose to believe this
A new 2024 review of caffeine science found there’s no scientifically valid reason to delay caffeine intake upon waking.
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Corn oil gives rats fatty liver disease. The more you replace it with saturated fat (tallow & MCT oil) the more they improve.
News at 11.
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Becoming increasingly disillusioned with the ketosphere.
Most interesting, curious people are elsewhere now. Keto has become mostly dogma.
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