Don't skimp on the fiber...

Fun fact: as of 2016, only 5% of Americans get adequate daily fiber intake, where:

Adequate intake of dietary fiber is associated with digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.

Definitely don't skimp on the fiber.

A few YouTubers got me onto the bean train. Love me some baked beans and potatoes now. By a lot of dieting rules that would be terrible. "So much carbohydrates and sugar you're gonna get so fat!" Down 20 lbs and counting.

Just, uh, just don't look at how many gummy worms I also eat. I need to find those fiber gummies

Smart Sweets

The secret to dieting is eat a variety of foods and exercise regularly. Keep your weight in a healthy zone.

Learned this from my Gastro too, we have almost no fiber in our diet. She was pretty clear if you're over thirty there is almost a guarantee that as an American you should be on a fiber supplement. I can say that after altering my diet and being on one things are chugging along down there now.

Always start your day with a fiberous breakfast.

Beau Miles on YouTube ate his own bodymass in beans (and nothing but beans) over the course of 40 days while being way more active than most people. It was him alone who made me realise that beans ain’t too bad, and now I eat beans in various ways almost every day. Other than that, I can really recommend his videos, he seems like a genuinely great person that tries to make the best of everything.

I'll have to check him out. It was Liam aka plant slant making bean brownies and talking about colorectal cancer that got me

I make chicken noodle soup but with a lot of beans instead of chicken, then generous amount of bean paste in burrito, and also white beans in smoothies. It's just all around a great food.

How? There's so many good sources of fiber. What do people eat?

Or maybe even then, a supplement might help. But I have a good amount of fiber with most meals so idk...

Have you seen an American supermarket?

While exercise is great if you want to live a long, healthy life, you can't outrun your diet. Literally all you gotta do is eat fewer calories than you consume, and you will lose weight. That's all there is to it. (But yes a variety is always better than just eating less of the same thing if you want to be both thin and healthy.) They make calorie counting apps to help you with this.

If you want to get really obsessed you can weigh your food for more accurate calorie numbers, but I've found that simply scanning the barcodes on the boxes or taking a picture of the final meal is usually accurate enough (so long as you log every ingredient in the dish).

I had to drop an argument about diet after explaining how they disproved almost any other theory than CICO with those metabolic chambers that measure the CO2 in the air as you breathe. The guy was and is still convinced your body can just defy the laws of thermodynamics to stay fat. Same guy votes MAGA, loves Elon, loves bodycam footage, and basically eats dinner when he wakes up in the middle of the night due to his weight issues. Dude has no clue about anything, and I'm related to him.

you can’t outrun your diet

Sure you can, but it involves regular long distance triathlons and training for them, not running 2k once a month.

Potatoes are one of the most satiating foods, so it's easier to eat less by eating them.

Plus they're delicious.

And not just regular white potatoes, you got sweet potatoes and purple potatoes and all kinds to play with.

Eat food, not too much, mostly plants.

https://en.wikipedia.org/wiki/In_Defense_of_Food

From the wikipedia article:

"Pollan argues that the science of nutrition should not influence people's eating habits because a full range of nutrients has yet to be identified by scientists, and claims that the more focused Americans become on nutrition, the less healthy they seem to become."

All of them are energy.

Michael Pollan is a real one. He's got some really fantastic, insightful writing in the areas of food and agriculture, then later on psychedelics and consciousness.

CICO is real - I don't think anyone could dispute that in good faith - but it doesn't exist in a vacuum.

What you're eating (and what your food is eating) has such a profound impact on how you think and feel. If you're trying to form an actual food lifestyle for the long run, you at some point have to go beyond calories and look at macro ratios, consider fiber, prebiotics, micronutrients, inflammation etc.

I've bumped it up for sure, but reading how much you need vs what you get there's still a gap. I have oatmeal for breakfast, greens/lentils for lunch and dinners vary and still it's not enough. If you are feeling good then don't worry, but if you would like to be more regular I found a couple spoonfuls of benefiber in my coffee in the morning does wonders.

I looked it up and entirely get it now. It's like 35g to 40g of fiber, which is like a whole loaf of whole wheat bread, lol.

I meet the guideline still, albeit only on days I prep overnight oats. Chia seeds and flaxseed are key, truly a fiber bomb. Otherwise, even my lovely 100% whole wheat sandwich just now was only maybe 6g, tops. Lol

and if you did all that, like me, you will be able to summon various kinds of food out of thin air. like i just did.

high carb, high fat, high protein diet is the best diet

It still comes down to CICO, but there are things like thyroid issues that can fuck with the calories out part of the metabolic process.

Get your thyroid checked.

I've just resorted to mixing benefiber into my coffee. My husband said it doesn't work for him though.

one of my favorite snacks is popcorn. that's so fiberrific my doctors want me to eat less of it.

It's not that we don't have fiber sources in the supermarket (assuming you can access one, admittedly). We've got plenty of fresh fruits and veg, canned beans, etc.

It's all the bullshit around the perimeter, and the highly-refined hyper-palatable versions of everything that often win out. We also have an education problem.

1. Don't eat so much.
2. Get off your ass more.

...They said with a cake icon. How's that cake tasting?? Huh? HUH?

Ah so that is where all the sardines are going

Yep. I had subtle metabolism issues and just couldn't lose weight at all, no matter what I did. Instead, I would just get increasingly exhausted. It was very confusing. Once I addressed the actual root cause of the issue, I started losing weight normally.

Makes me wonder how many "big boned" people who struggle to lose weight have similar undiagnosed issues?

Ooh I only knew about the food stuff. Thanks for the heads up!

I wonder that a lot myself. So many of the issues I was dealing with all simply boiled down to my immune system killing my thyroid. Once I got medicated and got through the recovery it’s hard to comprehend how I was just dealing with all of that every moment of every day. That stupid little organ does a shit ton of work.

There's a bunch of good replies here. I'm a skinny dude and I'm not comfortable in my body. I've said somethings to fat people that were fucked, because of my insecurity. Like when asked, "How do you stay so thin?"

Mostly stuff like "I just eat healthy and stay active" (not true), "I can eat whatever I want but MeTaBoLiSm" (true, but I can't eat much), "Calories in, Calories out!" All these things I said were shitty and miss a fuck-ton of nuance. They deflect from my feelings about my body, which is easy because it's exceptable to look like me. Shit I said was just bullshit cope that is shitty for fat people.

I get too many questions about my weight/size, but it pales in comparison to what my fat friends deal with.

It's hard to have solidarity, but we should try to have it for everyone regardless of their body.

Don't wanna attack the comic, it's funny. Here's a podcast that helped me as a skinny dude.

https://www.maintenancephase.com/

If you are feeling good then don't worry,

Idk, you could still be causing long term damage. A 20 year old guy eating chicken nuggets everyday could be feeling good, but 30 years later they could be suffering serious heart and gut health problems for doing so.

boil 'em, mash 'em, stick 'em in a stew!

I've found avoidance of overprocessed foods allows my body to be healthy on an intuitive eating style diet. I think the core of most people's problems is they don't consider just how much of their diets is mouth entertainment causing their brain to rewire food signaling.

That's amazing, I love the heirloom color varieties. I love a ladle of 15 bean soup over a baked tato

High protein, high fat, high carb

So it's a cheesecake

I mean, if you're eating chicken nuggets every single day, gut health is just one of many issues people could have, including heart disease, diabetes, peripheral neuroapathy, obesity, disability, etc. 20 year olds arnt immune to that. People really struggle with basic diet. I'm very lucky I was raised by a gardener. Home cooked fresh foods for the first 18 years and fast food feels like eating plastic. If I was raised eating junk food I probably wouldn't know better.

I was expecting pizza

Where is the fiber? Also, if they did not wanted you to know about it, why would the internet be full of articles and you can also hire someone to make you a diet?

Where is the fiber?

The whole-ass pineapple will have plenty of fiber

The faux Punisher shirt is a nice touch.

I heard a theory one time that this is the reason why so many Americans consider foods like Taco Bell or just Mexican food in general to be immediate causes of diarrhea.

These people's diets are so starved of any sort of fiber that just the small amount of bean in the burritos they eat at in these restaurants and lettuce in their tacos is enough to cause their entire digestive system to just panic and evacuate.

Calaries in and calories out can be a useful tool, but it isn't a silver bullet. I also think that it's important for people to remember when setting a caloric goal that they need to be realistic in the amount of weight that they're going to lose per month.

It's also important to remember that what a healthy weight and size is is bigger than what the media often portrays it to be. Both the social and television. When all he needs to look at all those tabloid pictures of celebrity women sitting down in swimsuits while they're going, "Whoa! Look how fat this person is now!Are they gregnant?" . The reality is that individual may still be relatively skinny. It's just the pose therein. The angle that the camera is taking it and the lighting are just revealing A normal human body With organs.

Obviously there does come a point where someone is a little too big. This is true. But that line is more variable health-wise than a lot of people think.

Agreed.. that said above poster is onto something here about social media and the role it has been playing on health misinformation.

there are people out there with these issues and staunchly refusing the most basic advice about diet and excersize and latching onto the "healthy at every size" logic as an excuse.

The 'outlier' claim is very common now.

While double fisting chocolate and frappes.

But yeah... somehow "it's their body and it's condition" letting them down.

A good run gives you wiggle room for a deficit, though, if you're trying to shed. It's a few extra pieces of chocolate you can eat.

It is true that diet is directly responsible for the vast majority of weight regulation, but exercise is just as important in an indirect manner. 99% of the time you aren't going to burn enough calories to make a significant difference, but regular exercise has significant effects mentally, several of which contribute to make people much more likely to keep on a diet. IIRC, there was a study that showed it being a bigger factor in weight loss, because people who diet without exercise are far more likely to drop the diet, while people who start with just exercise are more likely to pick up and stick with a diet later.