mentok wrote: ↑
Fri Feb 23, 2018 7:51 pm
queloque67 wrote: ↑
Fri Feb 23, 2018 1:35 am
yes for me I Went Whole Food Plant-Based. Never seen 200 pounds again for 4 years. No yo yo diets. I don't count calories. I eat until i'm full. Its a tough sell for people who are comfortable with the Standard Western Diet so most people look for diets centered around the Western Diet. Cycling performance has been the best ever, recovery time incredible, endurance and stamina unbelievable. I dropped as low as 159 pounds this past December. I haven't seen that weight since I was a senior in high school and i'm 50 years old. I went from wearing large and extra large clothes and Cycling kits to Small and Medium size. Never looking back. Long time coming. I did all the popular diets in the past.....Atkins, Zone, keto diets, low carb high fat high protein, protein drinks, under eating low calorie diets. All temporary and was hard to maintain. I like to eat until i'm full like most humans and animals and Whole Food Plant Based allowed me to do that because they are high density low calorie foods that fill you up. Not a sells pitch, it just works for me and people around me. Longest eating lifestyle I've ever done next to SAD (Standard American Diet)
I could have written this - I'm a few years younger but it very closely mirrors my experience. I've spent about the last 10 years trying, refining and optimizing but PBWF just works. It worked quickly and effortlessly, I now recover better, I have a higher FTP, I can ride 15hrs a week every week and it doesn't phase me.
Conza wrote: ↑
Fri Feb 23, 2018 1:49 pm
Veganism & Health Benefits
— Konrad Graf
Just some food for thought
While interesting, this isn't a particularly good argument against PBWF. I tried several other diets for long periods and they were all bunk. Keto was great for when you wanted to ride slow and feel cold all the time. Paleo gave zero benefits, except to recover some of what keto took from me. Sleep, food quality, stress management, lifestyle basics like that are down already. I've been doing the WFPB thing for almost 2 years now and I have a pretty good handle on what works and what doesn't. For example, I know I don't get enough lysine eating PBWF because I get back to back cold sores - now I supplement lysine and I don't get cold sores. I think people eat SAD, keto, primal, whatever, and they're hitting most of their nutrient targets through blunt trauma - by eating many varied nutrient dense sources it's quite easy, but it requires someone to also eat lots of saturated fats, more sodium, dietary cholesterol, etc, which undoes the benefit of many of those nutrient dense foods. Vegan makes you work for it so yeah, there are definitely junk food vegans falling apart for their ideology, but that's not exactly proof that vegan diets don't work.
Interesting, you can apply the same basic argument of "some intervention" being better than SAD to someone who tries any diet which makes it very difficult to take anecdata and other people's experiences too seriously. This space is such a disengenuous space of marketing - I find it very ironic reading people who are marketing a product tied to a diet complaining that all the other diets are wrong because the people promoting them are marketing a product. Ultimately, I think that people need to be open to trying things to find what works for them because there is no "right" answer.
Shrike wrote: ↑
Fri Feb 23, 2018 9:31 am
Can you guys give an example of what you would eat on a whole food/plant based diet and an estimation of your calories and calorie usage? Reason I'm wondering is because a lot of vegans that I see that love this diet are actually really active as well. I'm wondering how sustainable the eating until you're full mantra works if you aren't a cyclist.
I'll play. Typical work day:
Salad consisting of cabbage, onion, carrot, pumpkin, beetroot, kale, mushroom, flax, chickpeas, nooch, walnuts, capsicum, tomato, lettuce, pickles, chillis
500g sweet potato
stirfry of: bokchoy, mushrooms, onion, broccoli, peas
soy milk, berries, spirulina
multivitamin, D3, EHA/DHA, lysine, zinc
Total IN = 2930 calories
AM: Ride from home -> station, catch the train, station -> work = 300 calories
PM: Ride work to home = 1400 calories
Actually wondering about everyone, do you think you could keep your weight off if you no longer cycled?
I would need to very consciously change my intake and my whole approach to eating. I imagine it would be quite a difficult change to manage.
I don't count calories anymore and don't really have a set schedule or rule of what I will eat. I took 2 months off from riding and gained about 7 or 8 pounds eating vegan junk food. When I first started I did, because thats what I had to do while doing Keto diet for 3 years, peleo, Atkins and zone before......just got tired of tracking food....to me just didnt seem normal and now I listen to my body.
This is also assuming you avoid processed foods/junk food vegan food most of the time......which can make you gain weight.......Most potato chips are vegan. 1300 calorie large 5 guys french fries are vegan. So its easy to fall in that trap. I save my fun food which generally has higher amounts of fat for the weekends like nut based ice cream, french fries, potato chips, cookies or waffles I make with my daughter....etc. Its just foods you don't or shouldn't eat everyday. When I was a kid eating like that was a special occasion or Sunday like Fried Chicken or a pizza. People eat it every day now.
But as far as Whole Food Plant Based eating.......my routine is I don't eat breakfast. No need to. ....I ate a full dinner the night before than slept......I didn't burn a lot of energy to justifying eating a lot of calories 1st think in the morning....my glycogen stores are still full and my bike rides are the strongest in the morning and even got some KOM's on Strava which surprised me. I start eating around 1 pm maybe 2 pm. Sometimes as early as noon. I may make an almond butter sandwhich with chopped bananas and pumkin seeds sprinkled on top with some marmalade on Eziekiel bread. I sip a smoothie for 30 minutes to an hour which would have 4 to 6 bananas with something green like spinach. Flax seed, orange, dates, blueberries or other berries for the antioxidants especially after a bike ride that makes about 2 to 3 mason jars of smoothie I store in the frig.
Reason I drink smoothies slow, it gives my stomach time to respond and say i'm full meaning you can drink a 6 banana smoothie in 1 minutes.....you can't or wouldn't eat 6 bananas in 1 minute without feeling full so I extend my time while drinking smoothies.
When i'm not full, I eat again until i'm full which may be around 4 or 5 pm. I always have beans everyday 1 to 2 cups a day for the majority of my protein and fiber. I usually have it with rice or potatoes or sweet potatoes or all of them.....depends on how I feel. Always have mushrooms, garlic or onions in at least one of my meals. Whole based plant based foods are high density low calorie foods. 1 potato is only 160 calories. I can eat a pound of potatoes get super full and its less than 400 calories. If you ate a pound of cheese thats 2000 calories.....you ate a pound of steak thats 1000 or more calories. If you ate a pound of oil or fat thats 4000 calories per pound. So thats why there is no need to count calories.....high density low calories fill the stomach up...but you may want to count just for starters....like for me if I track everything I eat it would fall in the range of as low as 1600 calories and as high as 2300 calories and on average around 1800 maybe.
I follow a basic rule that is called, GBOMBS (Greens, Beans, Onion, Mushrooms, Berries, Seeds) That are always part of my eating within that day in some form or fashion along with cruciferous vegges like brocolli or cabbage cooked in a steamer or pressure cooker which packs a nutrient punch, garlic as well. Grains, starches and beans gives you the bulk of the calories because you always hear people say when eating plant based....."I'm always hungry and never get enough" Thats because they don't eat the right foods or think Vegans or Plant-based eat nothing but salad. Some of us say, "Salads are for people on diets" LOL This is not a diet. I'm on my 4th year and never fell of the wagon which is common for most other eating lifestyles.
Food Density...reason Whole Food plant based eating doesn't require counting calories...you will become full way before you reach caloric overload. One can eat a large bag of chips, or a dozen donuts, or a whole pizza, or a 1/2 a chicken with fries and a bisquit without a problem....especially men and eat soon after 3 hours later. Very hard when its whole foods plant based due the the fiber and nutritional density within a small amount of calories. Eating a whole tub of spinach is only 60 calories and covers almost everything a multi vitamin covers just from spinach.
Veggies are 100 calories per pound
Fruit are 300 calories per pound
Whole Grains are 500 calories per pound
Beans are 600 calories per pound
Animal products are 1000 to 1300 calories per pound
Refined Carbs/white flour 1400 calories per pound
Junk Food are 2300 calories per pound
nuts and seeds 2800 calories per pound
oil 4000 calories per pound
If you ate simply by following the food density perimeters you probably could succeed just as well if you didn't go plant based. Its not for everyone especially those bounded by traditional eating in our culture. So for others who are reading this, i'm not pushing any vegan agenda. The person asked a question and i'm only telling them what I do or have done. Thats it. So please don't attack me. i've always been a quantity based eater and this for me allows me to go to town with food and not gain weight and drop 40 pounds since I started 4 years ago and keep it off.
Mentok I hope this helped. If it didn't let me know if you need more elaboration. in the end eat what you like don't eat what you can't enjoy. Taste buds do change. Veggies are sweeter to me.