The Lazy Keto Coach

Interested in strength training? Here’s why you should do it.
https://podcasts.apple.com/au/podcast/barbell-logic/id1255032859 =1abf40913e544a968bd13a6975914c54

‎Barbell Logic on Apple Podcasts ‎Health & Fitness · 2019

My favourite source of nutritional wisdom Marty Kendall on the topic of satiety amongst a host of other topics.
Satiety+nutrient density= Great success!
https://m.youtube.com/watch?fbclid=IwAR3yiskT3-yosn3GofoQbEMCUmMh-45ZWVr0o-ozR0G5EIN4DES9p7knGU4&v=VCrPrWi0e3M&feature=youtu.be

Marty Kendall - 'Systematising Satiety' Marty Kendall is an civil engineer from Brisbane, Australia and the husband of a Type-1 Diabetic. He has a strong interest in improving the health of his fam...

Artificial sweeteners are in the clear for now.

https://optimisingnutrition.com/2019/01/20/should-you-eat-lancet/

Should you EAT Lancet? EAT Lancet was released on 16 January 2019, claiming to be the solution we’ve all been waiting for to save your health and the planet. However, on closer inspection of the actual food recomme…

Just give it some thought. 😁

Very interesting article by Cian Foley. Will chuck the link in the comments.

“I think the graph says it all really but let me explain what my interpretation and conclusion is:
• As carbs and fats converge, obesity levels rise, this trend is clear from the graph
• Protein remains the same, the reason the patterns of carbs and fat mirror is because they make up 100% so as carbs increase fat decreases and vice versa
• This is irrespective of calories, I am not denying that there may be a relationship between calories and obesity trends too, but this is clearly showing a trend based on macro combinations. The relationship I believe here is that carb+fat combos like fatty meat and bread, donuts, syrupy coffees etc. drive hunger, or more accurately hyperphagia as it is faux hunger, a hunger that can never be satisfied for a creature that is hardwired to understand winter is coming.
• It is important to note that this is % calories from fat and not grams (1g of fat is 9 cals, but when we’re talking percentages we are looking at it from an energy point of view).”

https://optimisingnutrition.com/2018/12/28/how-to-reverse-type-2-diabetes/

How to reverse type 2 diabetes How to reverse diabetes with the Nutrient Optimiser

Real food diet is the only diet 😎😎

‪You have to admit it—I might have a pretty good point here. 😁‬

Regain
This is the topic that if I was gunna become a researcher I’d be looking at this flat out. It really peaks my interest in obesity, which is really what I’ve been researching flat out for 9 months during my own weight loss.
The actual process of losing weight seems to be a pretty straight forward one for most (if it’s not hit me up in the comments and I’ll try and help you out), 6 out of 7 people are actually able to lose a significant amount of weight in their life. But the regain statistics for obesity are quite literally ridiculous. Within 1 year 70% will put all the weight back on. 2 years it’s 85% and after 3 years it’s 95% of dieters will put it all back on.
Most of research and ideas I’ve come across on regain have come from Layne Norton. If you’re going to look into how to lose fat forever, this guys pretty much the best because he’s unbiased for preference and understands regain very well. I like his writings, unfortunately he takes a rather blunt approach with some other diet advocates so a lot of people don’t like him, I myself didn’t go much on him at first but he is quite good.
If you’re going to watch the video I’ve linked do so now and stop reading because I’m just gunna run through a few things he says in it. If you’re trying to lose weight forever this is possibly the most important video you’ll see. I know most of you don’t watch the videos though, it’s a growing trend I see amongst these Facebook groups.
It’s important to look at the 5% of people who haven’t regained the weight. This is what Layne points out-
1. All people who have lost weight and have kept it off practice some form of cognitive restraint. That means they mentally limit themselves from something, carbs, fats, sugars, food generally. Fasting is a form of cognitive restraint, you mentally must abstain from eating. Tracking macros and not going over the set limits is another.
2. Self monitoring- people who weigh themselves regularly are more likely to lose weight.
3. Exercise- Layne argues this should be number one. Pretty self explanatory. Find a way to exercise sustainably.
4. Low recency- weird title but it basically means you need to focus on the bigger picture. Your weight target is what you focus on, not what happens day to day and letting that get to you (particularly falling off the wagon)
5. Whilst on the wagon subject, structured flexibility. You aren’t going to die if you have a piece of birthday cake once in a while (medical conditions excluded). We need to learn how to get down from the wagon and then get back on.
6. Support- if you’re in a similar Facebook group to the way you are attempting to eat that’s great.
7. Nutrition strategies- there are better good and bad ways to lose weight. Favouring protein seems to produce results and I personally believe the ketogenic diet itself has its own part to play. You can make your own mind up on that one.
Sustainability is the key. You need to make it a lifestyle. That’s pretty obvious. People mention that they do keto for a lifestyle not a diet and i have to admit I found that odd. But I admit it does make sense, you can’t go back to the way you were eating before, I thought that was odd until I had people tell me that’s what some people thought. You do need that cognitive restraint for the rest of your life. That doesn’t necessarily mean you need keto for life and that’s where I got confused. There’s plenty of other great diet ideas to try, you have to find the right one for you. I always planned to go paleo once at maintenance but tbh I like Laynes idea of flexible dieting more, eat mostly real foods but not all the time. Use fasting as my restraint. Which I do quite well.
What I also noticed about myself is I tick every one of these boxes, 1-7, which makes me believe I’m not going to regain or fail. Tbh it doesn’t seem like an option to me, maybe that’s part of the success (which I’ll admit is only 9 months old not 5 years or a lifetime so I’ve got a long way to go) . I’ll get to a weight I’m happy at and stay there. Simple as that.
I should also mention that there’s pretty bad consequences for regaining meaning you could possibly regain more than you originally had. Watch Laynes 5 part series that this video is a part of to learn more about that. I also think that education is something that has played a critical role in my own success. Watch the vids, read the articles. Read what you need to do.
Cheers 😎😎
https://youtu.be/Cy7HVnI3ACo

Why Diets Fail - Episode 5: How Not to Fail Get my shirt: https://biolaynestore.com/collections/mens Why Diets Fail Episode 5. Back again with another episode talking about why diets fail. Today we tal...

https://chriskresser.com/what-is-the-optimal-human-diet/?utm_source=twitter&utm_medium=share&utm_term=optimal-human-diet&utm_content&utm_campaign=blog

What Is the Optimal Human Diet? | Chris Kresser Fat is bad for you. Wait, fat is good! If you’re confused about the optimal human diet, you’re not alone. Read on to find out what you should be eating.

New chapter has started for my weight loss journey. Starting on the StrongLifts 5x5 program. Here’s the run down for anyone who’s interested in building muscle.
In the words of Layne Norton “if you’re losing weight and not lifting, you are missing the f%^king point” 😂😂😂
https://stronglifts.com/

StrongLifts | Strength Training, Lifting Weights, and 5×5 Workouts Get stronger with free weight compound barbell exercises like Squats, Deadlifts and Bench Press. Simple, effective strength training workouts that work.

Another post from the ever brilliant Marty Kendall.
Summary because I know some won’t read it lol
Eating a larger breakfast with a good bit of protein 🍖 has been shown to lower people’s consumption of food for the rest of the day.
https://optimisingnutrition.com/2018/07/21/breakfast-like-a-king-lunch-like-a-prince-and-dinner-like-a-pauper/

Breakfast like a king, lunch like a prince and dinner like a pauper A popular adage suggests we should “eat breakfast like a king, lunch like a prince and dinner like a pauper”. [1] [2] [3] [4] [5] [6] We interrogated more than half a million days of food diaries…

Thanks for the feedback Mister Beanz or as we should call you, Rowan Atkinson. No where did I say that calorie reduction wasn’t necessary for weight loss but I understand how my words could be misunderstood by some.... actors.
Have a good day 😂😂😂

https://www.facebook.com/1301804657/posts/10218468942937150/

Major Study Supports Carbohydrate-Insulin Model of Obesity For a link to our new study in BMJ, with free access to the full text, click here. This blog was adapted from my LA Times op-ed published…

The ultimate bro science; Calories.

I’m going on a foul mouthed rant here so reader beware.

If I had a dollar for every time I’ve heard someone say the term calorie deficit.... I’d have a couple hundred dollars lol
Alright. We get it! Calories in must be less than calories out. Now shut the f**k up. Because it doesn’t matter how much you say it, it’s still a f**king useless statement for weight loss. Everyone knows if you eat too much you won’t lose weight, that’s not science,it’s common sense. These bros spout it like it’s the greatest thing ever written. You then question them how they’ve achieved sustainable weight loss and they just repeat the same words back to you. It’s like someone cracked open their head, pulled out the brains, shat in it and then drew the term “calorie deficit” into the turd.

Enough. The types of food are far more critical to success than counting calories. You need to find a sustainable healthy way of eating that keeps you satiated. If you stop losing weight then you need to change something, or wait it out. Fat loss is a slow thing. Your body will fight you. It’s got tricks up its sleeve that you wouldn’t even imagine, and probably won’t recognise. Tricks that affect your mind. It doesn’t like quick change. You’ve just taken away all it’s nutrients that it’s been storing for winter. Losing weight goes against it.
“Just because you don’t understand energy balance doesn’t mean it’s not right”. Just because you do doesn’t help the fact that calorie counting is still all but pointless, hell even the pro calorie camp like Stephen Guyenet say that. That’s because it’s ridiculously short sighted, your bodies “calorie needs” fluctuate wildly from day to day. Your BMR is a computer based guide at best that’s shown to be as accurate to within 15%. Which gives us 600 calories worth of wiggle room lol. That’s a fair bit of food.
I mean we’ve all tried this calorie counting bu****it. If I had a dollar for every time I’ve heard someone say “I tried calorie counting/restricting calories and it failed” I’d also have a couple hundred dollars. I’ve done it, you’ve done it, it fails. Because you are looking at the wrong thing. It’s a loose guide at best, let me summarise calories for you. YOU NEED TO EAT LESS. Oh wow that’s so crazy, and brilliant! I need to eat less than the 5000 calories I was before! Thankyou so much brilliant calorie wizard, you’ve enlightened me.
In defence of calories, there is a growing faction of people saying calories don’t matter and that is bu****it, of course they do. The obesity epidemic rises in direct line with calories. They are causal. And that’s what most of these calorie goons feed off like a leech. It’s funny, usually these people are found in keto groups. If it’s all about calories why are you eating ketogenically? Oh you’re here for the mental clarity, gotcha. It’s got nothing to do with the appetite suppressing nature of ketones or the simplicity of the guidelines surrounding ketogenic eating. To summarise it, you’re here because it allows you to keep a calorie deficit easily and sustainably. Because if it was as easy as eating less s**t food then you’d all be doing that. I know I would be. 1600 calories of KFC piece of p**s. Unfortunately your body recognises you’re feeding it s**t and craves more. Not more kfc, more anything. It’s UNSUSTAINABLE. Like a f**king Tw***ie or potato diet or whatever these bro f**ktards drag out of the archives of useless studies of a bygone era.
If you’re gunna track anything track your macros. I personally think that’s a waste of time but it’s been shown to help build encouraging behaviour traits.
95% of diets fail after 5 years, and the bulk of them have used calorie counting as a major part of the strategy. You want to be in the 5%, you need to research what’s really important for sustainable weight loss.

https://www.facebook.com/364516160372874/posts/1148258525331963/

‪You can get away with a high carb diet if:‬

‪• you eat a very low fat diet‬
‪• you are thin to begin with‬
‪• you do a lot of glycolytic exercise‬
‪• you eat very infrequently‬
‪• you have great metabolic flexibility‬
‪• you have a lot of lean muscle mass‬

‪…otherwise not so much. 🤔‬

Now we’ve made 10s of thousands of foods that are high in both carbs and fats, part of the reason we’re obese in the first time.

There are two foods in nature that are simultaneously high in both carbs and fats and are specifically designed to fatten mammals as rapidly as possible:

MILK (high in milkfat and lactose)

and

ACORNS (a few other nuts as well)

So due to facebooks ridiculous guidelines it seems I can’t change the name of this page. It will remain as it is but the group will continue as Simple Weight Loss Solutions, it’s linked to the page for anyone who wishes to join.
Exciting things coming soon for members in the next couple of weeks 😊😊

https://m.youtube.com/watch?v=bgqQtPE7Ajg&feature=youtu.be

Marty Kendall - 'Micronutrients: Are You Getting Your Share?' Marty Kendall is an civil engineer from Brisbane, Australia and the husband of a Type-1 Diabetic. He has a strong interest in improving the health of his fam...

Ladies and gentlemen
I’m changing my title from lazy keto to something a little more broad. I will continue to teach keto to people who need it or want to do it. If they don’t I will focus on other diet styles, depending on the case.
I’m a big believer of personalised nutrition and the banner doesn’t cover that properly.
If anyone has any objections or questions feel free to comment.
New name will be Simple Weight Loss Solutions and we will encompass all diet styles.

Newest work from the ever brilliant Marty Kendall.
https://optimisingnutrition.com/2018/10/09/calculating-satiety/

Calculating satiety: How to optimise your diet to manage hunger The reasons we eat more of one food than another are complex. Your appetite is driven by instincts that ensure your survival rather than helping you get abs or look good naked. But when you’re hung…

The World Has Gone Completely Mad That’s a phrase I utter almost every day when confronted by the absurdities, deceptions and idiocy of public advocacy groups and government.

https://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon/

The Nitrate and Nitrite Myth: Another Reason Not To Fear Bacon | Chris Kresser Beyond just being loaded with “artery-clogging saturated fat” and sodium, bacon has been long considered unhealthy due to the use of nitrates and nitrites in the curing process. Many conventional doctors, and well-meaning friends and relatives, will say you’re basically asking for a heart atta...

You’ve Got To Find Out For Yourself Last week I wrote about the key to your success being in your own hands. While we can all take invaluable advice and inspiration from each other, there is only one person that controls the outcome …

https://m.youtube.com/watch?v=ZKC3hiyLeRc

Dr. Jason Fung - 'The Aetiology of Obesity' Dr. Jason Fung completed medical school and internal medicine at the University of Toronto before finishing his nephrology fellowship at the University of Ca...

G'day to any newbies to the page, I have a great start up file posted in the group that's linked to the page, feel free to join and ask any questions that you like. Cheers

Great article by Marty Kendall that basically runs through what causes obesity and a quick summary of how to fix it at the end. Keto isn’t a magic bullet, but it does seem to have some factors about it that make it a lot more sustainable than any other diet, and at the day that’s what it’s all about.
https://optimisingnutrition.com/2018/09/22/nutritional-myth-busting/

Nutritional Myth Busting Progress in science revolves around disproving and discarding theories that are no longer useful. Scientists and engineers continually test their ideas to increase their chance of being right more …