Just now, jvs said:

I doubt very much that a person who wants to lose weight is really worried about maybe also losing some

muscle?

Two different things ,one is for weight loss the other for maintaining weight.

The longer between meals ,the longer your body will run on reserves. 

Try to avoid insuline spikes also helps a lot.

 

 

Keeping Muscles is essential the older we get as well for unhealthy fat keeping your muscles will help the process to reach your goal. It is also matter of keeping your hormone balance to, where testosterone is essential and then keeping or even improve your muscle mass is a goal. 

 

To avoid insulin spikes is a bit more complicated or not, it is all about what ou eat in what consistency 

 

quick fact check 

Avoiding insulin spikes is a combination of both "what you eat" and "how you eat it."Eating the right types of food, such as complex carbohydrates rich in fiber, is crucial, but the way you combine them with proteins, fats, and fiber can significantly impact how quickly your body absorbs glucose. The order you eat them can also make a difference

My God you go on and on about stupid diets. Just eat like your grandparents did!

9 hours ago, Amethyst1 said:

 

All of what you wrote above sounds pretty good from what I understand about the basic elements of a health diet.

 

But on the rice issue you mention, white jasmine Thai rice -- the default choice here -- is one of the worst things you can eat from a blood sugars perspective, from what I've read. Indian Basmati is much better in that regard, and brown rice is too, but you have to be careful with brown rice as to the source and whether it has elevated arsenic levels depending on where it was grown. Supposedly, riceberry or black Thai rice versions also are better than white Jasmine rice.

 

 

Yes, most rice is just sugar as it's digested, and some are better than others. I meant to limit rice if he wants to lose weight, as any starch carbs still have to be burned first before stored body fat is. Diabetes runs rampant here because of the rice staple here, and they eat it with every meal. 

9 hours ago, jvs said:

What you are mentioning here is old school and pretty much debunked.

One big meal per day is much better but then again what are we talking about?

The OP wants to lose weight and in your answer you are saying many small meals,that has been proven not to work.

 

I've been lean all my life using this method, and it's a healthy way to live, as you're getting nutrients from all food groups, and no junk. This is what all of the hundreds of people I've trained, along with all my weight training friends, have lost weight on, and maintained it for many years. To this day with those I am still in contact with. 

 

If you eat one meal a day, you're going to be hungry, and you don't need to starve yourself to lose weight and keep it off. You adopt a healthy lifestyle. Of course if you're obese you can try the Keto, but it's not recommended long term and you aren't getting some things your body needs, and deficiencies happen unless you eat veggies and fruits. Small meals give your body a steady supply of nutrients and not so much the calories will be stored. Like I've mentioned many times before, the Blue Zone lifestyle has people living longer on average than anywhere on earth, and they stay slim also. 

 

11 hours ago, KhunLA said:

 

 

Thanks.

I was also watching Kelly Hogan's channel ... My Zero Carb Life.

She says as soon as she starts eating any carbs, she starts gaining weight.

So she sticks to strict carnivore.

But depends on the person, on the metabolism, on the gut health. 

If you can tolerate some carbs without gaining weight, it's best to include them as you are getting more nutrients.

 

 

 

1 minute ago, save the frogs said:

Thanks.

I was also watching Kelly Hogan's channel ... My Zero Carb Life.

She says as soon as she starts eating any carbs, she starts gaining weight.

So she sticks to strict carnivore.

But depends on the person, on the metabolism, on the gut health. 

If you can tolerate some carbs without gaining weight, it's best to include them as you are getting more nutrients.

There's no way I could do all carnivore diet, knowing I wouldn't stick to it.  Maybe if I had cancer, -0- oxidation, but another topic.

 

Keto-ish & intermittent fasting has worked for me, the past 3 yrs, with very noticeable health benefits, backed up by blood work, not just how my body feels.   Lost quite a bit of weight also.  My highest in TH was 100 kg (not 3 yrs ago), but I've probably dropped from 90 to 74 kgs, and now happy under 80, usually about 75 kg, which is good for me @ 175 cm tall.  Definitely got a bit more muscle mass than most.

 

Keto ish isn't too far from DASH or Mediterranean diets, all fairly balance, though does lean more on fats & protein.  Actually have different levels of Keto ... oh please, Keto ish is good enough.

 

Keto to me means, use some damn common sense.  Easy on the saturated fats, and sugars.  Don't think anyone argues that.   We really don't do junk food, so that cuts most of that out.  We just need to be selective on carbs.  Fibrous vs starchy, with occasional treats ... shh

Broke my fast early, and usually just 400ml of coffee when waking while reading.   First munch usually after 1100 hrs.  Trying to test as many foods as possible, while having the CGM.

 

Ate 4 Bbq pork buns, and got a massive glucose spike, as in 80 mg/dl.  Not sure if coffee added to that, speeding up the metabolism (caffeine) but they are definite off the menu in the future.  That's going to screw my average #s up for the day 

 

Any of you pre or diabetics out there, you really need to get this CGM, as been very information, and I've only used for 2 days.

 

https://www.lazada.co.th/products/i5450235368-s23122936215.html?urlFlag=true&mp=1&tradePath=omItm&tradeOrderId=1042260849569891&tradeOrderLineId=1042260849669891&spm=spm%3Da2o42.order_details.item_title.1  

 

 

Lift some weights to stay strong, walk alot and be happy. I've seen guys who lost weight and they don't look strong anymore. Some old guys think that because they're skinny that they're healthy. Truth is that a stiff breeze could blow them over, they don't look strong or healthy.

18 minutes ago, EVENKEEL said:

Lift some weights to stay strong, walk alot and be happy. I've seen guys who lost weight and they don't look strong anymore. Some old guys think that because they're skinny that they're healthy. Truth is that a stiff breeze could blow them over, they don't look strong or healthy.

Yes, muscle atrophy hits us all after a certain age and or activity level, or lack of.   Especially after retirement, as a bit of my upper mass moved down a bit, since retiring.  

 

Work was actually good exercise & therapy for my back, when I wasn't aggravating it.  

 

As the say ... 'use it or lose it'.   At least, just get some walking in, keep things moving.

16 minutes ago, KhunLA said:

Yes, muscle atrophy hits us all after a certain age and or activity level, or lack of.   Especially after retirement, as a bit of my upper mass moved down a bit, since retiring.  

 

Work was actually good exercise & therapy for my back, when I wasn't aggravating it.  

 

As the say ... 'use it or lose it'.   At least, just get some walking in, keep things moving.

Lifting weights keeps me standing straighter, just feel better, keeps shoulders from hunching over like we see happen to oldsters.

15 hours ago, save the frogs said:

 

When? Later? 

 

When I get time obviously.

 

I know what worked for me.

8 hours ago, fredwiggy said:

I've been lean all my life using this method, and it's a healthy way to live, as you're getting nutrients from all food groups, and no junk. This is what all of the hundreds of people I've trained, along with all my weight training friends, have lost weight on, and maintained it for many years. To this day with those I am still in contact with. 

 

If you eat one meal a day, you're going to be hungry, and you don't need to starve yourself to lose weight and keep it off. You adopt a healthy lifestyle. Of course if you're obese you can try the Keto, but it's not recommended long term and you aren't getting some things your body needs, and deficiencies happen unless you eat veggies and fruits. Small meals give your body a steady supply of nutrients and not so much the calories will be stored. Like I've mentioned many times before, the Blue Zone lifestyle has people living longer on average than anywhere on earth, and they stay slim also. 

Again you are all old school and a lot of those things you are saying has been surpassed by more modern thinking . A lot of smaller meals do keep your insuline levels high and that is not what most people who want to lose weight are after.

Not every body is and acts the same.

10 minutes ago, jvs said:

Again you are all old school and a lot of those things you are saying has been surpassed by more modern thinking . A lot of smaller meals do keep your insuline levels high and that is not what most people who want to lose weight are after.

Not every body is and acts the same.

No matter how many people have theories of what works, some things will never change, and old school has worked for millions.

 

The body needs certain nutrients, and these are best received with a varied diet, from all food groups, and those early studies are still spot on.

 

Like I said, I and many hundreds of others I've trained and been around, all eat the same way, as do pro bodybuilders who only go real strict before a contest, but stay in tight shape the rest of the time.

 

Especially for the health reasons but also for losing fat, which is a very simple process anyone with will power can do. If they don't have that will power, a regimen has to be shown they can readily follow, as some do well writing things down and being told what to do consistently.

 

All bodies respond to a healthy lifestyle, and not just diets, where many are fads and are only meant to be done periodically and short term. A lifestyle is how anyone can lose weight and stay slimmer.If a person , again, is obese, they need to be radical but not starving themselves. If you only need to lose 20-30 pounds or so, you do it gradually, and it stays off.

 

It does depend on what those small meals are. They can't be all starches and carbs, and if you want to lose weight and are serious, you do not cheat. Variety helps people cope.

 

I've been reading up on diets for over 50 years, and besides the Keto, most others aren't healthy or are again, short term fixes. You don't starve your body because your mind is still in charge. The Blue Zone diet is 100% the best "diet" anyone can be on. It helps you lose weight and stay slim, and is why they live longer than anyone on earth. Some things do not change.

3 hours ago, fredwiggy said:

No matter how many people have theories of what works, some things will never change, and old school has worked for millions.

 

The body needs certain nutrients, and these are best received with a varied diet, from all food groups, and those early studies are still spot on.

 

Like I said, I and many hundreds of others I've trained and been around, all eat the same way, as do pro bodybuilders who only go real strict before a contest, but stay in tight shape the rest of the time.

 

Especially for the health reasons but also for losing fat, which is a very simple process anyone with will power can do. If they don't have that will power, a regimen has to be shown they can readily follow, as some do well writing things down and being told what to do consistently.

 

All bodies respond to a healthy lifestyle, and not just diets, where many are fads and are only meant to be done periodically and short term. A lifestyle is how anyone can lose weight and stay slimmer.If a person , again, is obese, they need to be radical but not starving themselves. If you only need to lose 20-30 pounds or so, you do it gradually, and it stays off.

 

It does depend on what those small meals are. They can't be all starches and carbs, and if you want to lose weight and are serious, you do not cheat. Variety helps people cope.

 

I've been reading up on diets for over 50 years, and besides the Keto, most others aren't healthy or are again, short term fixes. You don't starve your body because your mind is still in charge. The Blue Zone diet is 100% the best "diet" anyone can be on. It helps you lose weight and stay slim, and is why they live longer than anyone on earth. Some things do not change.

All right then ,in most of your posts you kind of pretend to know everything better and only you have knowledge we are all after.

It is ok, i owned and operated a rather large gym when i was younger but you know it all.

Done.

19 minutes ago, jvs said:

All right then ,in most of your posts you kind of pretend to know everything better and only you have knowledge we are all after.

It is ok, i owned and operated a rather large gym when i was younger but you know it all.

Done.

50 years in the game isn't pretending. It's been a part of my life all along, Certified trainer in 6 different gyms and clubs for almost 20 years, along with reading everything I can about what helps a body stay lean and healthy. I know what works and it's very simple. Decades go by and things always work. People aren't that different in how their bodies are affected by things, unless they have a medical condition. Fads come and go, but a healthy body can be had by following sound advice. I followed what the pro bodybuilders did in their diets and it worked right off the bat. I maintained a body fat percentage of 3-9% all those years, and I helped many do the same. It's not hard if it's what you do. I also know that there are many "diets" that work, at least for a time.

On 10/12/2025 at 8:13 AM, save the frogs said:

I have been going to the gym several times a week and walking daily.

 

I still cannot get my weight down to being slim.

 

So I think carbs do not work for me at all.

 

I was following several health influencers who were doing high carb and they all manage to stay slim somehow.

 

But I have experimented with the most amount of exercise I can possibly do.

 

I can't exercise much more than I am now.

 

Carbs do not seem to work for me. 

It's not about exercise, it's about 80% what you eat and drink, 20% exercise. High carb low fat works fine for me for several years, you were probably eating the wrong foods and junk

On 10/12/2025 at 12:43 PM, save the frogs said:

But fair amount of carbs - potatoes, rice, coconut water, and around 4 servings of fruit per day. That was probably 100 - 150 grams of carbs daily. Doesn't work for me at all.

 

Over the course of a week how much junk would you eat? crisps, chocolate, ice cream, cakes, pastries, chips, fatty food?

 

People always downplay the junk

1 hour ago, scubascuba3 said:

Over the course of a week how much junk would you eat? crisps, chocolate, ice cream, cakes, pastries, chips, fatty food?

 

People always downplay the junk

I'll call it desserts, as most not ultra processed junk food ...

... 4 scoops of Swensen's (average 2 per 2 visits per month), probably the most processed

... Chocolate, a lot, and almost health food.  65 gr of 70% dark, about 15 days a month.

... Cheesecake (homemade - minimal sugar), 6 large slices per month

... at least 2 coffee shops a month, usually a cheesecake or banoffee (?)

... If I made a Cheesecake, then there's leftover Cream Cheese, so I'll have that. on toast, maybe once a week, with currant preserves on it.

... toast & butter is like a dessert to me now, since I cut way back on it.

 

I consider pizza almost healthy, aside from the heavy carb load, but meat, cheese, tomato sauce, that's healthy alternative to me vs other crap.   That's my story, and I'm sticking to it.  Probably 2 NY Pizzas a month w/leftovers.

 

Don't really do crisps, as I know if I buy large tube of Pringles, I'll eat them in 1 sitting, so I simply avoid buying.   Occasionally Cashew when O&A.  While O&A is when I eat most processed food.  Addicted to 7-11's Pandan toasties & BlackForest Cake (at least 1 of either everyday), when O&A.

 

Sometimes I wonder how I'm not 100 kg.   But most eating at home is homemade, so have some control of sugar. content.

 

On topic .... NO way I could do a Carnivore diet.  Keto, yea, most of the stuff is allowed on Keto.

12 hours ago, scubascuba3 said:

It's not about exercise, it's about 80% what you eat and drink, 20% exercise. High carb low fat works fine for me for several years, you were probably eating the wrong foods and junk

 

Dude, this is LOW Carb zone.
High carbers are not welcome here. 

 

11 hours ago, KhunLA said:

Addicted to 7-11's Pandan toasties & BlackForest Cake (at least 1 of either everyday), when O&A.

 

Sometimes I wonder how I'm not 100 kg.   But most eating at home is homemade, so have some control of sugar. content.

 

On topic .... NO way I could do a Carnivore diet.  Keto, yea, most of the stuff is allowed on Keto.

 

That's way more junk food than me.

You're lucky you're not overweight !!

 

13 hours ago, scubascuba3 said:

It's not about exercise, it's about 80% what you eat and drink, 20% exercise. High carb low fat works fine for me for several years, you were probably eating the wrong foods and junk

 

80% diet? 

Could be, I guess.

The more I learn, the less I know. 

 

14 hours ago, scubascuba3 said:

It's not about exercise, it's about 80% what you eat and drink, 20% exercise. High carb low fat works fine for me for several years, you were probably eating the wrong foods and junk

 

Sorry, I don't know what you're talking about.

What does "high carb" look like? 

What is your daily diet? 

I've never heard of a high carb diet to accelerate weight loss. 

Seems like the starchy foods are problematic to me. 

 

Keep eating frog legs

6 hours ago, save the frogs said:

 

Sorry, I don't know what you're talking about.

What does "high carb" look like? 

What is your daily diet? 

I've never heard of a high carb diet to accelerate weight loss. 

Seems like the starchy foods are problematic to me. 

 

I see you aren't being honest by listing the junk you eat as asked, kinda standard for overweight people to downplay junk

15 hours ago, scubascuba3 said:

I see you aren't being honest by listing the junk you eat as asked, kinda standard for overweight people to downplay junk

 

Honestly, I don't eat much junk.

That's why I am perplexed if even fruit is causing problems due to all the carbs.

 

6 minutes ago, save the frogs said:

 

Honestly, I don't eat much junk.

That's why I am perplexed if even fruit is causing problems due to all the carbs.

 

Look at your parents and grandparents. Were they overweight when they were middle aged and above? This is your genetics, especially if both sides had a tendency to be overweight. Then you go from there.

 

Some get away much of their lives eating high sugar and fat laden foods, and stay relatively lean, at least until they hit middle age, where it starts to backfire.

 

My dad was lean until he hit 30, then the belly started to come out. He was never real big but he had the belly. My mom was never fat, but she ate healthy. My brother had diabetes, and didn't listen when his doctor told him to lose weight, and had a heart attack at 67 which killed him. He was probably 260 lbs.+ for quite awhile.

 

Some have a hard time staying slim all their lives, so you need to adjust your eating if you want to stay slim. It's not about starving but keeping the carbs low, all depending on how much movement you do every week. Some can eat a huge amount of carbs and are constantly burning them off because they're active. Most of us have to watch what we eat as most everyone slows down with every year.

 

It is about 75% diet and 25% exercise, as you can see in many older men here who are very slim because they don't eat much junk and are on the farms every day. They go home and eat rice and a little fish, pork or chicken all their lives because they aren't well off, so the western food is a luxury for many.

 

Thailand's population is increasingly getting fatter because of the influx of western foods, especially the sugar drinks, more media use and kids being given junk at a very young age, which has them set up for a lifetime of fighting their weight.

34 minutes ago, save the frogs said:

 

Honestly, I don't eat much junk.

That's why I am perplexed if even fruit is causing problems due to all the carbs.

 

Different fruits, different glycemic #s.   Ate 60 gr of dried Apricots, about 8 pieces, and had a major glucose spike, which really surprised me.   Expected a spike, since dried, but more than I thought.   They are actually something I snack on during the day,  since mis-informed, they are low on the Glycemic index & load.    Eat them, as helping keep me 'regular'.

 

Ate the Apricots at 1420 hrs ...  spike of 37 mg/dl, I expected about 25 mg/dl

 

 

 

Low Glycemic my A$$ ...

 

 

33 minutes ago, save the frogs said:

 

Honestly, I don't eat much junk.

That's why I am perplexed if even fruit is causing problems due to all the carbs.

 

Genes. You arent meant to be skinny.

9 minutes ago, KhunLA said:

Different fruits, different glycemic #s.   Ate 60 gr of dried Apricots, about 8 pieces, and had a major glucose spike, which really surprised me.   Expected a spike, since dried, but more than I thought.   They are actually something I snack on during the day,  since mis-informed, they are low on the Glycemic index & load.    Eat them, as helping keep me 'regular'.

 

Ate the Apricots at 1420 hrs ...  spike of 37 mg/dl, I expected about 25 mg/dl

 

 

 

Low Glycemic my A$$ ...

 

 

Dried fruits have always been on the no eat list, as they're high in sugar and it's easy to eat many without thinking how many calories you're putting in. I love them, especially dates, mango, jackfruit, apples, peaches and many others, but they're only an occasional snack, and only a couple of pieces.The whole fruit is better, as it's satiating and has more water, so you eat less. Very easy to eat 10 dried pieces of fruit but try it with 10 whole fruits. Definitely about moderation, which means just a couple pieces.