Zone1 Thoughts on My Diet

[DGS49]

I am a 76 year old man who has fought the battle of the bulge throughout my adult life. I was in my best condition, weight-wise, when I came back from Vietnam in 1971. I was 175 pounds and very fit.

Since then, my "sweet spot" has been 185, but it is a constant struggle and most of my life I've been between 205 and 210.

I have tried a couple different diets successfully over the years when I thought I was getting too fat -basically Atkins and calorie counting. Several years ago I came across a book called the Nautilus Diet by Dr. Ellington Darden, and his formula worked for me on two or three occasions. It is basically this: Have three 300-calorie meals a day, and three 100-calorie snacks. That's 1,200 calories per day, and with my relatively active lifestyle I have been able to lose half pound per day. It is easy to do the 300 calorie meals. Oatmeal for Breakfast, a salad for lunch, and a frozen diet dinner for supper. The snacks are basically fruit, either raw or packaged. It is very tolerable.

So on Labor Day this year I was up to 210 and started the Nautilus diet. Since that day I have had no candy, cookies, donuts, apple-fritters, or potatoes, and a total of three slices of bread. On a few occasions when dieting was inconvenient, I went Atkins and had nothing but protein (chicken, steak, turkey, whatever). Today, on Day 46, I have lost a total of 18 pounds. This rate of loss is much slower than I have historically achieved and I feel cheated. At my current rate, it will the T'giving before I get to 185 (I need a couple pounds of margin).

The airwaves are filled with ads for substances one can put into one's body to enhance weight loss - Ozempic and other stuff. Cost is not an obstacle. Is that something I should consider?

 

[MisterBeale]

The airwaves are filled with ads for substances one can put into one's body to enhance weight loss - Ozempic and other stuff. Cost is not an obstacle. Is that something I should consider?

How tall are you? When ever discussing weight, numbers are useless unless the reader can calculate BMI, which requires a person's height.

Congratulations on your endeavors to get more healthy, it is much harder today than at anytime in the past. I have heard from experts that glyphosate and related chemicals that are used on genetically modified food, destroy the digestive gut microbiome that is necessary for the efficient processing of food. On top of that, mass produced food is less nutritious than it used to be, leading to less satisfying meals.

MIT Scientist: How Glyphosate Destroys Your Health

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The Microbiota Crisis: How the Herbicide Glyphosate is Killing Microbiomes

The results of a study confirm many recent works showing glyphosate can wreak havoc in a mammal's intestine, affecting the microbiome. This epidemic is threatening the entire food system in the United States.

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Have you tried the pink-salt fad? I believe it is based on reajusting metabolism w/o pharmaceutical poisons? I am curious if anyone had tried it, and what their results are.

It's basically pink salt, water, and apple-cider vinegar. Depending on the source, different places add a natural flavoring, b/c, let's face it,, drinking that doesn't sound very appetizing.

Some add lemon, and I have seen others have added turmeric.

Pink Salt Diet Recipe 4-Ingredient Himalayan Salt for Weight Loss

Learn how to make the 4-ingredient pink salt diet recipe that boosts hydration, supports digestion, and helps reduce bloating. Simple, fast, and backed by real results.

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If that does not give you the results you want, find a doctor that will help you fast as a strategy first. If they jump right to drugs? Find another doctor.

STOP Eating for 3 Days?! (72 Hours)​

1,773,587 views May 14, 2025

Intermittent Fasting by Age Chart — A Guide by Simple

Don't know if intermittent fasting is safe for you? Take a look at our guide, 'Intermittent fasting by age chart,' and find the best intermittent fasting schedule for you!

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[shockedcanadian]

I am a 76 year old man who has fought the battle of the bulge throughout my adult life. I was in my best condition, weight-wise, when I came back from Vietnam in 1971. I was 175 pounds and very fit.

Since then, my "sweet spot" has been 185, but it is a constant struggle and most of my life I've been between 205 and 210.

I have tried a couple different diets successfully over the years when I thought I was getting too fat -basically Atkins and calorie counting. Several years ago I came across a book called the Nautilus Diet by Dr. Ellington Darden, and his formula worked for me on two or three occasions. It is basically this: Have three 300-calorie meals a day, and three 100-calorie snacks. That's 1,200 calories per day, and with my relatively active lifestyle I have been able to lose half pound per day. It is easy to do the 300 calorie meals. Oatmeal for Breakfast, a salad for lunch, and a frozen diet dinner for supper. The snacks are basically fruit, either raw or packaged. It is very tolerable.

So on Labor Day this year I was up to 210 and started the Nautilus diet. Since that day I have had no candy, cookies, donuts, apple-fritters, or potatoes, and a total of three slices of bread. On a few occasions when dieting was inconvenient, I went Atkins and had nothing but protein (chicken, steak, turkey, whatever). Today, on Day 46, I have lost a total of 18 pounds. This rate of loss is much slower than I have historically achieved and I feel cheated. At my current rate, it will the T'giving before I get to 185 (I need a couple pounds of margin).

The airwaves are filled with ads for substances one can put into one's body to enhance weight loss - Ozempic and other stuff. Cost is not an obstacle. Is that something I should consider?

Low carbs, intermittent fasting, have your last meal at 6 or 7pm, don't eat breakfast until at least 8am, if you can eat later or skip breakfast often, do so.

 

[g5000]

I am a 76 year old man who has fought the battle of the bulge throughout my adult life. I was in my best condition, weight-wise, when I came back from Vietnam in 1971. I was 175 pounds and very fit.

Same here. I was in fantastic condition when I retired from active duty.

.

Since then, my "sweet spot" has been 185, but it is a constant struggle and most of my life I've been between 205 and 210.

I have tried a couple different diets successfully over the years when I thought I was getting too fat -basically Atkins and calorie counting. Several years ago I came across a book called the Nautilus Diet by Dr. Ellington Darden, and his formula worked for me on two or three occasions. It is basically this: Have three 300-calorie meals a day, and three 100-calorie snacks. That's 1,200 calories per day, and with my relatively active lifestyle I have been able to lose half pound per day. It is easy to do the 300 calorie meals. Oatmeal for Breakfast, a salad for lunch, and a frozen diet dinner for supper. The snacks are basically fruit, either raw or packaged. It is very tolerable.

So on Labor Day this year I was up to 210 and started the Nautilus diet. Since that day I have had no candy, cookies, donuts, apple-fritters, or potatoes, and a total of three slices of bread. On a few occasions when dieting was inconvenient, I went Atkins and had nothing but protein (chicken, steak, turkey, whatever). Today, on Day 46, I have lost a total of 18 pounds. This rate of loss is much slower than I have historically achieved and I feel cheated. At my current rate, it will the T'giving before I get to 185 (I need a couple pounds of margin).

The airwaves are filled with ads for substances one can put into one's body to enhance weight loss - Ozempic and other stuff. Cost is not an obstacle. Is that something I should consider?

When I quit drinking soda, I lost 20 pounds. No kidding.

I didn't change anything else.

High fructose syrup is the devil. Earl Butz is to blame, and that's no joke. That SOB is the reason most Americans are overweight.

Instead of soda, I drink water flavored with grape Mio.

I also bought a reverse osmosis water filter, and for some reason I am addicted to that water. Can't get enough of it. And I'm a guy who always ignorned my doctors' advice to drink more water.

This is the one I bought. It is worth every penny if you are committed to losing weight and following doctor's orders:

Amazon.com

.

 

[Winco]

Since then, my "sweet spot" has been 185, but it is a constant struggle and most of my life I've been between 205 and 210.

How tall are you?

 

[DGS49]

I am 5'11". My BMI is right around 25, which many consider the entry portal to obesity.

I achieved my goal of 185 by Thanksgiving. I then shifted to a looser diet and I'm down to 180 right now, but there is still a bit of unsightly fat with my clothes off. Fully clothed I look great.

I wanted to go on a diet that was easy to do and easy to monitor. I eat three meals per day, usually oatmeal for breakfast, a salad for lunch, and a frozen diet dinner (300 cal or less) for supper. I have a couple snacks during the day...an apple or a piece of a protein bar. The total for the day, ideally, is 1200 calories. I'm basically never hungry.

My BP has gone from 150/90 to 120/70. My exercise routine is easier now, and I can do more of most exercises than I could when I was 210. I do a very strenuous 3+ mile walk three days a week, and the hills are noticeably easier, but not easy.

I have done this in the past, but I didn't keep it iup. This time, I bought one of those electronic scales, and am weighing myself every morning.

I believe that there is an ideal diet for everyone who wants to lose weight. You just have to find it and stick to it. Fasting strikes me as counterproductive, and it's not necessary. Same for injections.

To each his own.

 

[Woodznutz]

It's all about the calories, nothing else.

 

[Cassandro]

Overeating is a stress/boredom response, not a metabolism issue.

 

[shockedcanadian]

It's all about the calories, nothing else.

I used to think the same but I did a great deal of research on the subject so it is a bit tricky.

If your insulin levels are high, even with low calories, you wont lose fat. With low calories, if you can sustain it; you will probably lose muscle mass. The very muscle which is hard to recreate when older and is much needed.

Furthermore, your metabolism will slow down, sometimes significantly and your weight loss will quickly plateau.

Walk after every meal to get glucose into the muscle instead of it becoming fat. Keep carbs low, protein high via whole foods and healthy fat high to stay satiated. Cut down sugar. Trick the body from fasting for 16+ hours most nights (no food after 6 pm and it is fairly easy) and then once a week eat smaller meals throughout the day to trick it, rev up metabolism.

The body is amazing in how it adapts. Thus, keeping insulin levels low sends the signal to the body "I need energy and no glucose is here, I go to fat now". Sometimes ketones in a strict keto diet. Also, going for a long, slow walk first thing in the morning is great as insulin levels are low (if you walk too fast the message to your body is "danger and cortisol levels can rise, so I walk slow and steady")

Any time you eat a meal be it 100 calories or 1600 calories, insulin floods the system and you will not lose fat.

For me, special diets do not work other than high good fats (butter instead of margarine, quality olive oil). I can eat a dinner of 400 calories with just chicken breast and all real veggies, as long as I put olive oil and butter on it all I am not hungry for many hours. Basically takes me to the next morning.

 

[shockedcanadian]

Overeating is a stress/boredom response, not a metabolism issue.

As we age, yeah this is mostly accurate. He did say he is fairly active though. The key is to not succumb to the body when after exercize the stomach starts grumbling. If one wants to avoid it just drink water perhaps with some lemon squeezed in for electrolytes and ignore it and stick to your three meals (or two, whatever) a day. See my post above for what has worked for me through much trial and error.

The walking after every meal has been a big deal in addition to diet changes. Nothing is more important than the diet selection and timing (no snacks means no insulin rush).

 

[Woodznutz]

I used to think the same but I did a great deal of research on the subject so it is a bit tricky.

If your insulin levels are high, even with low calories, you wont lose fat. With low calories, if you can sustain it; you will probably lose muscle mass. The very muscle which is hard to recreate when older and is much needed.

Furthermore, your metabolism will slow down, sometimes significantly and your weight loss will quickly plateau.

Walk after every meal to get glucose into the muscle instead of it becoming fat. Keep carbs low, protein high via whole foods and healthy fat high to stay satiated. Cut down sugar. Trick the body from fasting for 16+ hours most nights (no food after 6 pm and it is fairly easy) and then once a week eat smaller meals throughout the day to trick it, rev up metabolism.

The body is amazing in how it adapts. Thus, keeping insulin levels low sends the signal to the body "I need energy and no glucose is here, I go to fat now". Sometimes ketones in a strict keto diet. Also, going for a long, slow walk first thing in the morning is great as insulin levels are low (if you walk too fast the message to your body is "danger and cortisol levels can rise, so I walk slow and steady")

Any time you eat a meal be it 100 calories or 1600 calories, insulin floods the system and you will not lose fat.

For me, special diets do not work other than high good fats (butter instead of margarine, quality olive oil). I can eat a dinner of 400 calories with just chicken breast and all real veggies, as long as I put olive oil and butter on it all I am not hungry for many hours. Basically takes me to the next morning.

You are talking about people who have serious weight (mental/emotional) problems. For the rest of us eating pretty much the same things every day seems to work just fine. My weight has remained steady, within a half-pound of 142, for 50 years.

 

[Captain Caveman]

Quit American food and portion size and get onto a healthy diet.

 

[shockedcanadian]

You are talking about people who have serious weight (mental/emotional) problems. For the rest of us eating pretty much the same things every day seems to work just fine. My weight has remained steady, within a half-pound of 142, for 50 years.

Well, I will grant that everybody is different. I used to be extremely skinny when young as I was a very active athlete. When I switched to trying to put on mass, it took time but again my body adjusted. My yo-yo weight shift wrestling in high school helped also.

Regardless it must be stated that ANYONE, skinny or not, whenever you eat a meal (even for instance, 200 calories), your body releases insulin to assist in the movement of nutrients from your bloodstream to your cells. Carbs trigger the strongest insulin response, protein triggers a moderate response, while fat has only a small direct effect. This response happens in everyone, including very lean people, part of the metabolic process.

Therefore, this insulin injection temporarily reduces fat burning and encourages nutrient storage. Yes the effect is short-term lasting only a few hours after eating (I go for the walk after eating, especially high carb meals to speed up the process and return to fat burning as soon as possible, including when sedentary after the meal is fully digested and "burned off").

I can only speak from experience in that if one decrease calories their metabolism will shift. Now slowly and eventually, you may reach a lower set weight, however, will you be able to maintain that low calorie intake while also now having a slower metabolism?

It is very difficult. If you are going to approach this I personally recommend moderate protein. Eat the protein first before the carbs, high fat and try to at least maintain muscle mass. The loss of muscle mass as we age is a threat to our health. How many people have died 20 years before their time by falling down some stairs or breaking a hip which caused complications or an infection?

Not my rules lol, just what I have read. Leg strength in particular is critical to living a long life assuming everything else (the heart, the brain etc) is functioning well.

 

[Leo123]

Maybe eat less. If you're not that active you don't need a lot of food, especially carbs. The problem is that carbs are typically great to eat.

 

[Woodznutz]

Well, I will grant that everybody is different. I used to be extremely skinny when young as I was a very active athlete. When I switched to trying to put on mass, it took time but again my body adjusted. My yo-yo weight shift wrestling in high school helped also.

Regardless it must be stated that ANYONE, skinny or not, whenever you eat a meal (even for instance, 200 calories), your body releases insulin to assist in the movement of nutrients from your bloodstream to your cells. Carbs trigger the strongest insulin response, protein triggers a moderate response, while fat has only a small direct effect. This response happens in everyone, including very lean people, part of the metabolic process.

Therefore, this insulin injection temporarily reduces fat burning and encourages nutrient storage. Yes the effect is short-term lasting only a few hours after eating (I go for the walk after eating, especially high carb meals to speed up the process and return to fat burning as soon as possible, including when sedentary after the meal is fully digested and "burned off").

I can only speak from experience in that if one decrease calories their metabolism will shift. Now slowly and eventually, you may reach a lower set weight, however, will you be able to maintain that low calorie intake while also now having a slower metabolism?

It is very difficult. If you are going to approach this I personally recommend moderate protein. Eat the protein first before the carbs, high fat and try to at least maintain muscle mass. The loss of muscle mass as we age is a threat to our health. How many people have died 20 years before their time by falling down some stairs or breaking a hip which caused complications or an infection?

Not my rules lol, just what I have read. Leg strength in particular is critical to living a long life assuming everything else (the heart, the brain etc) is functioning well.

I think that a big problem is that for most their bodies are in a constant state of confusion. Even doctors believe that dis-ease is normal, especially poor digestion, which is a major cause of health problems.