High Metabolism Weight Loss
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I'm overweight and looking to cut through peaty principles, minimizing the damage to my metabolism. I've seen Ray's advice to consume a diet of mostly skim milk with micronutrient fixers such as liver and OJ occasionally.
Has anyone else had success with bioenergetic weight loss? If so, what did you do?
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My attempts so far didn't work. Higher metabolism means more appetite, means more food, means more fat. Probably great for building muscles, but losing fat is a great mystery that's more complicated than that.
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I think if you don't want to consciously restrict calories you at least need to consciously restrict fat (including saturated fat). Just eating as much sugar and saturated fat as you feel like is gonna lead to fat gain. Also Peat would tell people who were getting fat to eat less calories. Basically if eating the right foods does increase your metabolism and you start effortlessly losing fat, then at that time you can ramp up your eating. Eating huge amounts to try to boost your metabolism is putting the cart before the horse.
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The idea that calories don't matter is a lie, and Ray never endorsed anything like it. A higher metabolism will make weight loss easier, maybe even effortless, but a caloric deficit is still needed. Either introduce a modest TDEE cut of 10- 15% or severely limit a macro (ideally fat) which will introduce the limit for you.
Let's not go back to the RPF lunacy that you just need to eat more until your metabolism somehow "activates" and the fat automatically will come off. It never worked except for people with very weak appetites.
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It’s easy to start a bioenergetic approach and accidentally go low carb. Trying to get calcium from dairy, eliminating starch, and eliminating lots of vegetables can easily drag your carbs down to 30-40 percent of macros. I try as a baseline to eat 2/3 carbs and the other third split between protein and fat and have been successful.
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@torobravo It's a slow burn, motivation will be low, I feel your pain. But what's helped me a lot is tracking progress. Even if you do it poorly/irregularly, do it.
I'm probably at some kind of a caloric deficit (@BioS is correct, and even Peat once said to literally stop eating so much when asked directly about weight loss) but I think it's important that I never suppress my appetite (so even if I am, I can't really tell since I'm still eating a lot of the time, but portions are better regulated, and I think portion sizing is probably really important). I average two main meals a day (breakfast/dinner) while snacking frequently throughout the day as appetite dictates.
What you eat will highly depend on what you can tolerate. So if you have any specific food issues, maybe trying to fix those problems first is ideal before finding alternatives. Lots of people here can no doubt help with that.
For perspective, I'm 6`3", almost 40 y/o, and my peak was 365lbs last July. The attached screenshot is an oversimplified picture of my journey doing bioenergetics. Feel free to PM me or anyone else on the forum who you think can help. Peace.
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I feel your pain as it much be difficult to be overweight.
Although it is not healthy, increased protein will lead to less fatsee video. Something like a diet rich in chocolate milk will help you lose weight without wrecking your metabolism.
Walking and sleeping more will also help you with getting/keeping a lean body. Try to lower stress levels as much as you can, and increase testosterone as much as possible. You should do weightlifting as it tends to convert fat to muscle. Once a week strength training will give great results.
Best of luck.
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@torporade said in High Metabolism Weight Loss:
@torobravo It's a slow burn, motivation will be low, I feel your pain. But what's helped me a lot is tracking progress. Even if you do it poorly/irregularly, do it.
I'm probably at some kind of a caloric deficit (@BioS is correct, and even Peat once said to literally stop eating so much when asked directly about weight loss) but I think it's important that I never suppress my appetite (so even if I am, I can't really tell since I'm still eating a lot of the time, but portions are better regulated, and I think portion sizing is probably really important). I average two main meals a day (breakfast/dinner) while snacking frequently throughout the day as appetite dictates.
What you eat will highly depend on what you can tolerate. So if you have any specific food issues, maybe trying to fix those problems first is ideal before finding alternatives. Lots of people here can no doubt help with that.
For perspective, I'm 6`3", almost 40 y/o, and my peak was 365lbs last July. The attached screenshot is an oversimplified picture of my journey doing bioenergetics. Feel free to PM me or anyone else on the forum who you think can help. Peace.
I packed on 25 pounds in 25 days in 2020 after taking Bactrim antibiotic because it blocked my thiamine function. Without thiamine (deficiency/functional blockage), oxidative metabolism was blocked so my body put every ounce I ate into fat storage.
I resolved the thiamine problem via high dose thiamine hcl and I recovered my health but the weight didn't come off. After about a year of high dosing thiamine hcl, I made a change in how I take niacinamide; I started taking 100mg, 4Xday instead of taking 200mg, 2Xday. I then lost about 35 pounds in 6-8 weeks. My diet remained constant during this time. I might have been more active too because of the time of the year and I might have been outside in the sun a little more too.
suggested reading:
http://www.hormonesmatter.com/thiamine-deficiency-aberrant-fat/Although addressing hypothyroidism seems to be the GO TO solution to fix one's metabolism, doing it on your own seems to me to be ill advised. Taking too much thyroid hormone can result in hyperthyroidism which is known to cause thiamine deficiency. I got excellent help via a good endocrinologist who prescribed NP Thyroid by Acella, which is a natural desiccated thyroid product. Optimizing the dose took 9 months with blood testing and dose adjustments about every 6 weeks.
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@torobravo Hi, I just posted info above that was intended for you.
@torporade Please forgive me, my post above was intended for torobravo.I'll get this forum figured out eventually....
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I would say from my own experience that focusing on easily digestible carbohydrate and low fat/skimmed milk works quite well. One thing I have realized is just how hard it is to eat too much with a very very carb heavy diet, the calorie density just isn't there. At the moment I am eating just over a pound of short-grain rice a day and somewhere around 2L of skimmed milk as the core of my diet. That is what, 2300 kcal? The fat is falling off quite rapidly too, which is nice.
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Get outside and reduce stress like others said. I remember Haidut saying go gain muscle mass thru strength training as they are more metabolically expensive, so in time they will increase your baseline caloric needs, thus helping you maintain a calorie deficit.
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@GuantanamO-Shea I've actually been theorizing around using short grain rice since I found out that it's more easily digestible than normal long grain rice sold in stores in the US. I've tried medium grain rice and I digest better than long grain rice, so I thought short grain is the next step.
Do you have any more recommendations with regards to this method?
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@secondkelping I have laid out my process a bit more in-depth here: https://bioenergetic.forum/topic/422/fat-free-short-grain-rice-and-skimmed-milk-diet-highly-effective-for-fat-loss
But the main thing is just soaking the rice in boiling water for around an hour before cooking it, and then rinsing it in a colander or sieve. Clean off the starchy goo, then boil for 10 minutes. Add stock cube/pot for flavor as desired, or else flavour with a sauce after cooking.
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On a low-calorie diet where you get the carbs your brain needs you should lose mostly fat.
I've heard Peat mention - NOT RECOMMEND - how someone who was eating a 500-600 calorie crash diet but was losing mostly fat by getting adequate minerals.
I do not know what minerals he was talking about but probably large amounts of calcium, magnesium and vitamin D, which are in his own words "The most powerful weight loss nutrients there are" since they suppress PTH and inflammation.Slow and steady fat loss is key especially when the fat is from years of eating PUFA in order not to overload the system with excess unsaturated fatty acids that will be released from fat stores.
An occasional coconut oil tablespoon (as in the carrot salad) gives your body a break from constant PUFA attacks and so is helpful in fat loss.Restoring oxidative metabolism like @mostlylurking mentioned is also very important. A sugar based diet should increase the metabolic rate in a healthy animal/human, but I do not think it applies when you're too fat and living off fat oxidation (paradoxical yes but blame estrogen).
Try to keep track of your metabolic rate as it's probably the driving force behind fat loss/gain: After breakfast underarm temps of at least 37C and pulse rate of 85BPM. Use this to know if your caloric deficit is too steep.
Tldr: Caloric deficit diet based on low fat milk and OJ with enough vitamin D is king. I'd add plenty salt, glycine, fruit(simple sugars), recreational weightlifting and walks in sunlight.
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I am not overweight but looking to loose a few pounds. I am going to try the Mentzer macros 60C/25P/15F style. Not exactly a Peaty approach but want to try a high carb moderate protein low fat diet. Supplemented by Creatine, some B vits, baking soda, aspirin etc.
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@torobravo idk if durianrider protocol works but he basically says it's as easy as not eating fats
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@PissBoy When you say a caloric deficit diet based on low fat milk and OJ, is that literally all you're supposed to eat? No protein or starch? I'm trying to lose weight but I eat sufficient protein and starch in addition to milk and oj, so I assume something has to go
