Reply to I fear I am going to be fat FOREVER

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[quote=Anonymous][quote=Anonymous]Given your likely insulin resistance /metabolic syndrome  I recommend :

A low carb diet- where almost all the carbs you eat are in the form of vegetables or nuts/seeds. And eating only low glycemic foods. (Glucose spikes and crashes are your enemy - those avoid most fruits or eat in very small amounts)

Eating at least 25 grams of fiber a day (this will help improve your microbiome, avocados and chia seeds are good sources of fiber) and 1g/kg of weight in protein.

Combined with intermittent fasting (maybe 5:2, I do 12-12 eating breakfast and dinner and one 24 hour fast a week) ideally eating very low carb or no carb when you break any fast (eating too many carbs after fasting can cause spikes and metabolic disarray for the rest of the day)

Combine with resistance training 4-5x a week- need to build muscle to improve basal metabolism.

If you need to take a GLP-1 to make the proper fueling pattern happen- add that too.

A lot of people think that with IF you can eat whatever you want in your windows- but it’s really important to eat nourishing high fiber healthy foods during your meals - not binge French fries, bread and pasta. Binging whatever you want during your eating periods will not help you lose weight. [/quote]

Also to add- no artificial sweeteners. This will disrupt and suppress a good micro biome.

And when eating, protein and fats first and carbs last.[/quote]

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