Pulses - a carb + protein source that can make the difference

PSA: Pulses (beans, peas, chickpeas, lentils) can be a great ally in your weight loss or body recomposition journey. Don't overlook them!

When assembling your plate, if you choose pulses as your source of carbs, that can give you extra benefits much superior than the usual rice/pasta/potatoes/bread carb sources.

Main benefits:

• High in protein
• High in fibre
• Low in fat
• Low glycemic index value (no blood sugar spikes)
• Low calorie (100g of cooked white beans has 114 calories)
• An excellent source of iron, potassium, magnesium, zinc and B vitamins including folate, thiamin and niacin
• Cheap and accessible -- you can buy them cooked and canned, ready to eat, for cheap anywhere in the world.
• Saciety: eating pulses leaves you feeling fuller for longer because they're slow releasing carbohydrates

Furthermore:

"Reduced calorie absorption from pulses:

The reduced availability of calories from starch in pulses may also contribute to their weight loss properties. White beans, for example, have intact cell walls that encapsulate starch granules, preventing them from being absorbed in the gut."

You may ask: what's the best kind?

There's no one answer. You should always try to have a varied diet and switch up your foods. The numbers may vary a bit, but overall all pulses are great for your diet.

In my personal experience, in the beginning of my journey I developed a bit of "carb phobia" and therefore reduced my carb intake too much and really avoided beans and such because I wrongfully thought of them as "bad foods". Nothing could be more wrong. I tracked my body composition and did not get good results with this carb phobia approach. Once I incorporated pulses into my diet, I saw huge improvements in my body composition and health.

You can read more about pulses here:

• https://pulses.org/component/rsfiles/preview/files?path=resources%2Ffactsheets%2FPulse+Nutrition+Guide.pdf

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After a couple of weeks, I'm almost half way through my weight loss journey!

Before we start: 13 year old male, weight is 90.5 kg and height is 5'9

Somehow I've managed to burn 2.5kg in a very short amount of time and I've never been happier. I don't know if I'm the only one but I didn't follow much of the advice from here since pretty much everything here was suited for people older than me, for example a schedule for someone working a 9/5, or lifting weights, also after someone started insulting me after I posted my stats (weight mostly) here.

So I went sugar and fast food free and a few hours of swimming a day plus an hour of gym (10% incline and 5kph on the treadmill only) and I didn't realize how quickly my metabolism was picking up momentum, and it wasn't even that hard! And I've already went from craving sugar foods and fast food constantly to not being hungry for them. I also started getting a good sleep schedule, sleeping 8 hours nothing more nothing less. And started going outside more.

However I may have burned 2.5 kg but that's not the actual halfway. I realized over the last 2 years everytime I decided to want to lose weight, I set the goals way to high so that it seemed impossible and things such as barely eating (which, btw, not only is a horrible idea but also slows down your metabolism). So I set up smaller tasks so that I can achieve them better. My total weight goal is 80 KG, and I'm already done with the hardest part which to stop eating sweets and mcdonalds like a discord mod and getting my arse off and just do it! Now going yo the gym is fun and not a burden, not eating fast food is not even an issue at all

I want to hear you guys' thoughts as to am I doing more than neccasary or I should be doing more?

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I am going back to the physical office, worried about my weight loss journey

Hi, I am from a South Asian country. After Around four months of working from home, next week I am going back to the physical office.

I am feeling seriously anxious about it. During the home office, I lost a significant amount of weight. I became obese to overweight, from 90KG to 74KG. I started to hit the gym six times a week and to eat healthy food.

I think I can maintain the healthy food part. But I am worried about the hitting gym. After office previously, I did feel too tired for the gym.

I work out for around two hours a day. Do you think if I hit the gym three days per week for two hours, will it be enough for keeping losing weight and stay fit?

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I am at a slump in my weight loss

I was working really hard at the start of my weight loss journey. The first two weeks I was already losing weight and feeling excellent. However around a week ago there was lots of celebrations (and cake) and it was a huge set back for me. I’ve put some of the weight I’d lost back on, and am feeling extremely sluggish and overall crap. I just need some motivation to get back on track. Also maybe some tips. I find I fail and binge when I don’t plan my meals so I’ve decided to meal prep for the next few days to see if that helps. Also working out and going to the gym horrifies me and I can’t do it so I’ve looked into getting a personal trainer.

Does anyone else have any tips on how to prevent failure as much as I can? No matter how small I really can’t afford to fail again my self esteem can’t take it.

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I wish weight loss was linear, hormones can be a trip 👎

5’8.5, F:24 (nearly 25), SW:271, CW:213.4

I’ve lost about 57 pounds since January of this year and I am really proud of that, but I’m getting so tired of the monthly “ups and downs” on my menstrual cycle. I’ll gain anywhere from 2-7 pounds a few days before my period starts, and it’s so disheartening.

I know that it’s water weight, and I know that the scale is only one tool, but I spend 2 weeks of every month feeling great/making progress and the other 2 scrambling to get back to where I was. My weight loss method is CICO, and clearly working, I just wish my weight loss was more like a straight line and less like a parabola.

With that all being said, I’m grateful to have a functioning body and grateful to have lost the weight that I have.

Edit: a word.

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I might gain back all the weight I've lost and I'm terrified

SW: 212 lb CW: 172 lb GW: 143 lb

I am 22F and 180 cm tall. I started doing CICO in February 2021 and progressed to eating 1200 calories per day. I have a very sedentary lifestyle but I went to the gym for about 1.5 months in between and occasionally go for 45 minute brisk walks. I also take regesterone for 5 days every month for my PCOS. I am in therapy.

I have a history of severe anaemia from an intestinal polyp which left my hair really thin, sparse and brittle. I have recovered from the anaemia and my hair has been slowly growing back healthy for the past 2 years, but all the vegetables and protein I began eating on my low carb diet really seemed to do wonders for my hair and skin at first.

However, I had very funky poops at the beginning which I thought would go away like everyone said they would. But I realised recently that I've had very smelly and difficult poops consistently since I started my low carb diet i.e. for 5 months. My diet has also slipped to 1000 cals frequently because the weight loss had slowed down/plateaued frequently so I lowered my caloric intake to push it further. My hair has started falling out in alarming amounts and I feel dizzy when I stand up, so I know from my history that I'm definitely anaemic. It is getting worse with time and my iron supplement is not helping. I have had poor immunity all my life but I've been falling ill very frequently lately. I finally decided last week to get back to maintenance and lose the rest of the weight slowly afterwards.

The crisis: A reddit/google spiral yesterday has made me suspect very strongly that I have been suffering from steatorrhea and malabsorption for all these months. This means that my already weak immune system has been severely compromised, and that despite my healthy (although tiny in amounts) diet of vegetables and protein my body has not been breaking down any of this food nor my multivitamin supplements. The food has just been passing through my body without nourishing my body at all. I now feel like I've been decomposing away slowly - and yet I never felt like anything was wrong all these months.

The coronavirus situation in my country is alarming and I am terrified of being this immuno-compromised. I intend to speak to a doctor soon and get comprehensive testing done to get a picture of how malnourished I am. My worry is that the treatment the doctor will prescribe + my journey back to maintenance will result in my body (GI + metabolism) being suddenly overwhelmed with a lot of nutrition after months of denial. I know my health is more important than anything, but I hope there is a way to fix my health crisis without gaining back the weight I have lost.

I've learnt my lesson and will take my weight loss journey much slower, but I don't want to have to start from scratch again. I wonder if doing weights will assist in the re-nourishment/absorption process as well as help convert my increased food intake to muscle rather than fat. Any advice?

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A friend unexpectedly took a picture of me

So today a friend took a picture of me and I was unaware of it. After looking at the picture, holy moly. I actually couldn't believe it. That was ME.

I looked sooooo much better than I did before I started my weight loss journey.

It was like I was looking at a different person! I couldn't believe that in a picture which was not a selfie taken by me I managed to look so good.

I've been doing Keto and OMAD for 25 days now and I've lost 23 pounds. I know it's not much, because people have lost crazy weight before and that is just super inspiring to me.

I haven't taken a picture after starting the journey. So this is the first one so far. Looks like I've lost some serious inches off my waist, back and I actually look taller! Glad my friend took the picture!

For anyone wondering, SW: 220 lbs (before keto) I started keto at 215 lbs. CW : 192 lbs. (I'm 20F, height is 5'4")

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