all posts post new thread

Nutrition WD day three

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)

NE Comrade

Level 4 Valued Member
Hi All

I started the WD on Monday and Ive found it fairly easy going up to now regarding hunger feelings so Im happy with that side. I do have the book which Ive read in some parts but only skimmed in others. Ive been following a few threads online reading about other peoples experiences which has helped but I have a few niggling doubts if Im doing it right. So Id appreciate any feedback on how Im setting about things.

During the undereating phase Im drinking plenty of water, Earl Gray or Green tea with ginger. Throughout the period, and in small quantities, I nibble on one apple one organge some blueberries, lettuce, tomatoes, sugar snap beans. I have a boiled egg for lunch. I may have a few almonds during the day. All small amounts and spaced out

For the over eating phase I just try to eat what I would have eaten during the day but start of with a green salad first. Not sure if last night was good enough I had the salad then cottage pie and brocolli, peanut butter on toast, more almonds and a bowl of oats with Alpro and blueberries.

Im hoping not to have to start to combine or swop foods on different days etc. I take a multi vit each day and no other suppliments.

Im going to add some whey powder on training days as a post training meal.

My stats are: 6ft, 217lbs and train KB's x 3 per week, age 57 yrs

Goals: improve strength, endurance and stamina and lose 1/2 stone

Any feedback appreciated, thank you
 
Sounds good. Especially for someone only just starting out! On my third day of WD I wasn't anywhere near as 'underfed' during the day, I'd often find myself still having a much bigger than ideal lunch...

Your undereating phase looks spot on. Possibly look to reduce nut consumption in the future, as they are a better choice for the evening, but a small amount in the day is okay. Your overeating phase is alright (mind you, it's very good for a beginner - you're avoiding junk food despite the hunger that is supposed to follow a day of undereating; something I struggled with at first), however I'd look at smarter food combos. I.e. Emphasise fats OR carbs; right there you're kinda high on both; peanut butter AND toast, almonds AND oats... You see? Perhaps have fat days where perhaps you have almonds, then a smoothie of milk, chocolate flavoured whey, and a few spoonfuls of peanut butter (a superb desert in my opinion with lots of nutritional density - something I have almost daily). Then perhaps have carb days where you have toast, cereals, etc. Though in my experience more fat days are better for fat loss; literally eat fat to burn fat - sounds wrong but done correctly, it works. It. Works.

Nevertheless, you're doing well. Keep it up! :)
 
I got a copy of the book, read half of it, and planning to give it a try for a few weeks. I like it's idea very much. Though the author says 'pig out' in the night, I may not go to that extreme..I think.

Question: Does this diet work for every one? How does this compare with Intermittent Fasting (i haven't read the IF book, but I know the gist of how it works...)?.
 
Yes, I think that you hit the nail on the head with approaching the 'pig out' at night comment in the book with caution. I'm sure some folks may interpret this as giving them license to eat everything and anything in sight.
I have no data but I highly doubt it works for 'everyone'. Everyone is a pretty big set. But I think the principles are reasonably sound, and if followed fairly closely will provide the advertised benefits to many (for at least some length of time). It seems that many posters on this forum have had positive experiences with it. I have.
 
'pigging out' is actually okay if you pick the right food combos... That's why I love it. As for comparing it to IF, my attitude is this: WD gives you way more freedom than strict IF does...

Friend: 'wanna meet up for breakfast/lunch?'

Me: 'nah I'm fasting'

Vs

Me: 'sure, but I'll just eat a bit of fruit/a salad'

You tell me which is more restrictive and less sociable...

As for results, both seem to be pretty solid for me. Strict IF may get to work SLIGHTLY faster, though for the above reasons of being potentially socially awkward, it's probably less sustainablefor many of us.

However, I will admit that these days I am doing something of a WD/IF hybrid, in that where possible, I'm doing a full-on fast with an eating window from around 6pm till bedtime. On other days, I may eat lightly during the day if it's hard to avoid doing so, for instance if someone invites me out during the day or what have you. I'm doing this purely because I'm trying to get American Psycho/six-pack lean. Yes, I'm being vain and somewhat metrosexual; deal with it ;).

Oh and I still train first thing in the morning - and yes, I do believe that eating post-workout is overrated, as such on my IF days I avoid the post-workout whey.
 
@offwidth true..many here are, and its definitely popular. I believe Pavel T is on this diet too (reference:Tim Feriss podcast).

@Harry Westgate I agree with you. It is more sociable. And less extreme. WD/IF combo seems good. I may tend to go that way...meaning my under eating phase is mostly fast-oriented. Well i started WD tonight..with the overeating phase lol..I ate a lot, guilt-free..and it was liberating. I will slowly ease into it. I shall still go low carb..and high fat. If it will make me lean in a few weeks (or months) we will wait and see.
 
Harry Westgate said:
Sounds good. Especially for someone only just starting out! On my third day of WD I wasn't anywhere near as 'underfed' during the day, I'd often find myself still having a much bigger than ideal lunch...

Your undereating phase looks spot on. Possibly look to reduce nut consumption in the future, as they are a better choice for the evening, but a small amount in the day is okay. Your overeating phase is alright (mind you, it's very good for a beginner - you're avoiding junk food despite the hunger that is supposed to follow a day of undereating; something I struggled with at first), however I'd look at smarter food combos. I.e. Emphasise fats OR carbs; right there you're kinda high on both; peanut butter AND toast, almonds AND oats... You see? Perhaps have fat days where perhaps you have almonds, then a smoothie of milk, chocolate flavoured whey, and a few spoonfuls of peanut butter (a superb desert in my opinion with lots of nutritional density - something I have almost daily). Then perhaps have carb days where you have toast, cereals, etc. Though in my experience more fat days are better for fat loss; literally eat fat to burn fat - sounds wrong but done correctly, it works. It. Works.

Nevertheless, you're doing well. Keep it up! :)
Click to expand...

Thanks for looking through my post and the advice. I'll cut the day time nuts down I was just concerned over losing lean and thought they'd give me some protien. If Im honest I dont have a background in good training nutrition or supplements. I understand the role of carbs, fats and protien etc and although I understand its important I dont really study the subject. I dont have junk food (most of the time) I like cooking so usually cook from scratch.

Im working/hoping on the premise that this diet will work for me if during the over eating phase I just eat whatever I would have had during the day over the four hours time slot. I may add a couple of whey drinks, one at the start of the day and onejust before bed.

Thanks for suggesting alternating carb / fat days but being a little lazy it would just complicate it for me as I want to eat the same as everyone else in the evening (just more of it). Would it be a deal breaker not to be stricter in that area or can decent results still be had?

Thanks again Harry

ATB

Kev
 
@Abdul Rasheed glad to hear it! Yes, I think Pavel is on it/likes it a lot; in the FAQ section of ETK he said he'd been on it for two years.

@NE Comrade again, well done on avoiding the junk; my issue at first was that I didn't enjoy prepping food for myself that much at first, but now I find it empowering! Regarding your own overeating phase, I don't think it's the end of the world, as I think I can see that you're trying to still have brekkie, lunch and dinner, just all in the evening. This is sensible for sure, as it simplifies your life, and regardless of food combos, I think it's still going to be better for fat loss than eating lots throughout the day. So for now, by all means, keep doing what you're doing, and should you find yourself hitting a plateau, shift more towards emphasising days of more fats/more carbs and less of the other. :)
 
Harry Westgate said:
@Abdul Rasheed glad to hear it! Yes, I think Pavel is on it/likes it a lot; in the FAQ section of ETK he said he'd been on it for two years.

@NE Comrade again, well done on avoiding the junk; my issue at first was that I didn't enjoy prepping food for myself that much at first, but now I find it empowering! Regarding your own overeating phase, I don't think it's the end of the world, as I think I can see that you're trying to still have brekkie, lunch and dinner, just all in the evening. This is sensible for sure, as it simplifies your life, and regardless of food combos, I think it's still going to be better for fat loss than eating lots throughout the day. So for now, by all means, keep doing what you're doing, and should you find yourself hitting a plateau, shift more towards emphasising days of more fats/more carbs and less of the other. :)
Click to expand...

Well fingers crossed for that then.Day four and counting :) Thanks for the feedback
 
I think I'll have to buy the book after reading so much about the WD.
I'm on ESE for over a year now with great success, but my new internship kind of forced me into WD mode.
I get up at 5:30 a.m. and work until 4:00 p.m., then going home and then going straight into my S&S session for the day. By the time I'm finished it's about 5-5:30 p.m.
Up until then everything I consume is just coffee with milk and little snacks like a smoothie + a banana or an apple with some nuts while I'm working. I didn't do this intentionally, I just happen to not be hungry during the day.
I like that I don't have to give up on the milk in my coffee to not break the fast, because it's undereating phase and not fasting.
I tried IF before (other forms than ESE) and I too have to say that WD is much better for socialising than pure fasting during the day.
 
Last edited:
Sounds to me that you will find it an easy transition. The book has lots of information to digest, pardon the pun, Im happy with just the basics for now.
 
I do IF and if it is special day/Friend/visit then yeah I can break my IF to eat. I choose a better meal. It is not all THIS or THAT. You have that choice.
 
A sugar-less coffee and a handful of cashew nuts/almonds (mixed) in the morning. One can of wild sardines (3 or 4 in it; by wild planet) and a whole avocado for lunch. I am thinking of bringing some mixed leafy greens, sprinkle it with a mix of olive oil, balsamic vinegar to eat during the day starting tomorrow. I have an apple left, which I will eat in the afternoon before my training.

Would this be a good under-eating for the day?

After the training I will go home and eat a good meal, I will try to stay low-carb here, since I am trying to lose fat. Occasionally I plan to indulge in grain-based carbs (esp. in social gatherings) to my satisfaction in the night.

Is this a good WD day?

What other ideas do you have for under-eating, for a person who spends his day in the office? Thanks.
 
My only issue with any of that is the sardines at lunch... If I recall correctly I'm not sure that's technically allowed; undereating is supposed to be zero animal products apart from dairy. I'm like 90% sure that counts for fish as well, but if someone can correct/confirm this then please do.

All in all that's still a sound day of eating.
 
I still vote against any idea of low carb with the WD. Moderate carbs, yes, but low, no.

Lunch here is a Dale's bar more than anything else.

Dale's Raw Foods

The Vanilla-Cashew flavor is a big winner with everyone who's ever tried it. Not cheap but a few times a year, they run a BOGO (buy one, get one) which makes them under $2 apiece, and they freeze well, so that's our usual method. Nutritional info below.

Vanilla Cashew Nutrition Info Label

-S-
 
@Harry Westgate I quickly checked, I was mistaken, you are right, only diary and that too only if it is necessary. No more fish going forward during the day, instead I shall eat the leafy green salad. And I am also thinking of drinking green tea during the day. I will try to skip the coffee. The book has to be read at least twice for sure. I am still to read half of the book. Freshly made juice and such is out of question for me...or is there any other ideas here?

@Steve Freides I will look into it, thanks. What would you say to those who say such foods are industry food, and doesn't Ori advise against it?

As for carbs, I am beginning to realize it is not working for me really. And I have read the chapter on 'stubborn fat' with extra interest and ordered his 'The Anti-Estrogenic Diet' book', to try a different tact.

Pro-biotics, where do I start? Any good 'generic' pills that I can consume for good benefit, I know it is a very irresponsible question. But, I am tired of researching. There is only so much one can do.
 
Abdul Rasheed said:
What would you say to those who say such foods are industry food, and doesn't Ori advise against it?
Click to expand...
I would say, "To each his own, and I am sharing my preference with you."

:)

Dale's is as close to real food as you will find in a protein bar, and the fact that it's portion-limited is a big plus, in my opinion - you know you're getting about 250 calories, something that can be difficult to know when you're eating more "real" food. The difference between having 250 and 500-750 calories for your "lunch" can be the difference between losing a pound every week and staying the same weight. Another plus for me is that I carry a few of these in my bag at all times and know that I'll never be stuck eating McDonalds when I'm hungry and away from home.

Last but not least, Ori sells a wide variety of supplements here: Organic Whey Protein & Natural Nutritional Supplements | Defense Nutrition - all good stuff, I'm sure, and some of which I've used in the past very happily.

-S-
 
@ali basically the idea is that you're supposed to minimise animal product consumption during the day, instead opting for fruit and veg as this better allows the body to detox. Dairy and eggs are allowed though, but preferably in small amounts, as protein is tougher to digest, and so eating too much of it during the day means that the body has to work harder on digesting and so is less able to do other stuff... Like healing, being mentally alert, etc.

That's the general thinking behind it at least, and that is all paraphrased in a dumbed down fashion for the doofuses like myself who are anything but educated in nutrition or exercise science. Ori explains it in more detail in the book.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom