I wish chinese was that cheap in my parts! 11.80 for sweet and sour chicken balls in my neck of the woods
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Iām going to have to second this. At one point on Keto I think I actually stopped getting any gas at all!
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A succulent Chinese meal
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Good as place as any to put it.
RAF fitness test standards have now changed.
Lower pass mark on the bleep test.
Press ups and sit ups have been replaced by a standing jump and grip strength test.
And the default for 40 to 54 year-olds is now the Rockport Walk rather than the MSFT (except for those accustomed to arduous physical training, which I read as RAF Regt, PTIs, etc.)
How low?
You mean i might stand a chanceā¦
Apparently the scores for each sex/age bracket have been reduced by 10%, which (according to the announcement at least) still compares favourably with most NATO allies.
My standard at a 31 yo is now 7.10
Not being funny, but I could pass those standards back when I was a fat slobā¦
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Allegedly it brings us in line with the rest of NATO.
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Just found this threadā¦
Iāve been doing the same thing since getting back from Nijmegen this summerā¦
Cards on table - I was a lump! Not every method works for everyone - but, this IS working for me.
Iāve always been overweight - but, I have at least always been pretty strong, resilient and reasonably āfitā.
Last year I tried the combination of going āketoāishā and intermittent fasting - and lost just over a couple of stone in about three monthsā¦ but then fell off the wagonā¦
This year I was have been more determined and more motivatedā¦, between Nijmegen & Dodentocht I lost just under 2 stoneā¦ in around 3 weeksā¦
Since then Iāve lost another 2 1/2 stoneā¦
In addition to going āketoāishā - no starchy carbs - no potatoes, rice, pasta, bread, pastry etcā¦, no alcohol (well VERY VERY little) - manage blood sugar levels better by also slashing the amount of sugar / sugary foods - including soft fruits. Avoid processed foods and massively up the proteinā¦
Aim for 1g of protein per kilo you want your target weight to beā¦
I take Berocca - daily supplement containing Vitamin B.
On top of all that - weāve been looking at improving gut health. This is where the āZoeā diet principles kick inā¦ looking to eat at least 30 different plant based foods each week - eat the rainbowā¦. Except, by batch preparation, weāre managing to get around 34 in each meal, by eating a combination of saladsā¦
Donāt get me wrong, Iām NOT starving myselfā¦ and yes it IS a lot of faff to pre-make all that saladā¦ butā¦ to put it in to contextā¦,
Iām about 4 1/2 stone lighter since July. At my fattest, I wore 44ā trousers so that there was a enough room for my bum & thighsā¦ Iām now in 36ā trousersā¦
Really looking forward to seeing friends that I havenāt seen since the summer - as those that I have seen have been shocked at the difference.
For anyone wanting some listening material - check out the following podcasts / audio booksā¦
How Not to Die by Michael Greger
How Not to Diet by Michael Greger
The Resetter Podcast by Dr Mindy Pelzer
Andā¦ yesā¦ Iāve been getting more exercise at the gym / home by doing the Callisthenics on BetterMeā¦
Weight loss is not achieved just by going runningā¦ or spending time on a rowerā¦ itās by eating much less - and by making what you do eat better for youā¦
Getting rid of sugar slashes the amount of sugar highs / crashes that trigger impulse eating.
Removing starchy carbs shifts water weight (hence the big drop at the start).
Vitamin B helps maintain a normal metabolism - oh and I add a Powerbar5 electrolyte tablet to my water bottle for the dayā¦
Sleep is vital - weāre up at 6 am to get the kids ready for school / work - so weāre in bed by 9:30pm!
Lastlyā¦ in order to maintain ketosisā¦ drinks during fasting are restricted to water, black coffee or milkless tea such as green tea / Earl Grey etcā¦ even a dash of milk is enough to stall ketosisā¦
Salads -
āAniston Saladā - chopped: 2 lg bunches fresh coriander, 2 lg bunches flat parsley, 1 small bunch fresh mint; red onion; red or green pepper; chilis; feta; zest & juice of a lemon & lime; pouch of cooked quinoa, drained can of chick peas; half a jar of sliced black olives; bag of shelled pistachios, chopped / crushed; good splurge of olive oil. Toss all together
Roasted Sweet Potato & Pineapple - peeled and diced sweet potato; chopped fresh pineapple; tossed together with olive oil and roasted; once cooled, mix with a bag of baby spinach, chopped; some chopped fresh chilis and spring onions and a dressing made of peeled fresh ginger; pineapple; fish sauce, soy sauce and olive oil - blitzed until smooth in a blender.
Roasted butternut squash - simply deseeded, diced and roasted with olive oil and garlic puree
Roasted Mediterranean Veg: diced courgette, aubergine; celery, mixed peppers, chillies and red onion, with liberal amount of garlic puree; dried oregano, basil & thyme and smoked paprika
Roasted cauliflower & broccoli - as it sounds, break in to florets, roast with olive oil. Mix with sliced radishes, chopped spring onion and coriander, and a lemon aioli dressing - mayo, zest & juice of a lemon & lime; garlic puree.
Homemade kimchi - fermented food is key to restoring gut flora balanceā¦
Shredded Chinese leaf, red onion, grated carrot and thinly sliced radishes; dressing made with garlic puree, fresh ginger, fresh turmeric, olive oil, fish sauce, soy sauce, siracha sauceā¦
One big meal a day with a bit of everything from the aboveā¦ along with proteinā¦
Scrambled egg or omelette; grilled chicken, duck, steak whateverā¦
Family fave is āJames Chickenā - shredded chicken breast; marinated overnight in a rub of olive oil, garlic puree, smoked paprika, cayenne pepper, oregano, basil, thyme, marjoram, cumin & corianderā¦! Then roasted! Ok itās not a salad but it ought to be!
Topped with a dollop of hummus and a squirt of siracha sauceā¦
Yeahā¦ a faff - but tastes absolutely amazing - and when it comes to sorting dinner, you know what youāre going to haveā¦
(Really wish I started typing this on my laptopā¦ but at least itās kept me occupied on the train!)
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Iām glad itās working for you. I loved being on Keto for the other benefits (mental clarity, for example) but just canāt afford enough calories here to be able to keep it going, so Iāve had to go low carb.
Sleep rings true though; donāt get enough sleep and itās so easy to put the lbs back on
Have started karate lessons. Second one tomorrow. My son also does it (albeit in the class before mine) so Iām not going to be able to get away with quitting. He is particularly enjoying the fact heās three belts above me.
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Mark Lewis has actually tried it out and speaks about his experiences here. Aside from the price, it doesnāt sound bad at all:
Ive toyed with the idea. Cause of some other medical stuff combined with being a fatty im eligible.
I just hate needles
Yeah, Iāve actually heard a lot of positives about it.
The problems seem to come with the fact people are self medicating it with no medical guidance. Rather than actually getting a script and discussing with the GP.
So GPs are actually governing it well and not handing out. Hampshire NHS have a third party that control its prescription and to get it you commit to using an app to record food and exercise on a daily basis so it forces a life style change rather than just medicating it. Dont do that then they take the prescription away.
I think thats a pragmatic approach
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