你在reta期间使用的饮食方法是什么?

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longestyards

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嗨,我即将开始我的第一个Reta周期,所以想了解一下哪些方法有效,哪些无效。

我通常会进行60-72小时(大约3天)的断食来减肥/减脂。我大概每两个月能进行一次。但每次都非常困难,因为会面临巨大的进食心理压力和身体上的饥饿感。

我想知道在Reta周期中是否适合进行这3天的断食?也许可以每两周一次,其他时间保持200-300千卡的轻微热量缺口?

但更重要的是,什么方法对你有效?或者你听说过哪些方法对Reta周期中持续减肥的人有效?
 
我本人还没有开始服用reta,但自从开始服用GLP-1以来,我一直尽量优先保证蛋白质和水的摄入,我会根据是否训练日来调整碳水化合物的摄入量。
 
优先摄入蛋白质、足够的维生素和电解质。运动日一定要摄入碳水化合物,但要选择复合碳水化合物。如果你和我一样,吃精制面粉制品会感觉不舒服。
 
retarequired said:
低碳水饮食对我来说简直是颠覆性的改变。它也让禁食变得更容易。我觉得基本上任何能尽可能稳定血糖的方法都能与GLP-1受体协同作用。
有意思。但是低碳水饮食难道不会让血糖过低,甚至可能导致晕厥之类的症状吗?

Lewis said:
我本人还没有开始服用reta,但自从开始服用GLP-1以来,我一直尽量优先保证蛋白质和水的摄入,我会根据是否训练日来调整碳水化合物的摄入量。
我发现喝太多水会导致我流失盐分和矿物质。减少饮水量后,我发现身体机能有所改善。不过,根据我读到的资料,高蛋白饮食确实必不可少。

Sid the SeaGull said:
The 100 -200g of protein is challenging and realistically can only be achieved using WPI. A few times a day . Heaps of psyllium husk .
What is WPI? Does husk really work? I have like a kilo of it I’ve never used.

Nopenada said:
Prioritize protein, getting enough vitamins, and electrolytes. Definitely get carbs on days you’ll be working out, but keep them complex. If your anything like me, white flour products are going to make you feel sick.
Interesting, I eat white bread, rice and pasta all the time… it actually helps me lose weight slowly but consistently (lost about 1kg a month last 7 months now). But I do feel hunger pangs waaay more often than when I eat complex carbs and higher fats.
 
Been doing low carb since we started early January. I still have a couple beers a day. Meal have got way smaller since the appetite suppression.
 
longestyards said:
Hey, I’m about to start my first reta cycle so I’m looking to learn more about what works and what don’t.

I have usually done a 60-72 (about 3 days) hour fast to lose weight/fat. I’m able to do this maybe once every two months or so. But every time it’s extremely difficult due to the immense mental pressure to eat and the physical hunger pangs.

I’m wondering if it would be advisable to do these 3 days fast on reta? Maybe once every two weeks and otherwise eating on a mild 200-300 kcal deficit?

But more importantly, what worked for you? Or what have you heard worked for people in general on reta to lose weight consistently?
Personally wouldn't advise to fast tbh, important to still get nutrients in and you would easily eat in a 500+ cals deficit imo. I've also learnt to stay away from dairy and any cream based sauces while on reta...
 
I just switched back to Tirz but I have found reducing garbage sugar is the best method. I'm naturally much less hungry without sugar and it has worked well for me. Strawberries =Good. Candy = Bad.

That and really trying to avoid processed food. If I want french fries I make them in the airfryer from cut up potatoes.
 
BNLFL said:
Been doing low carb since we started early January. I still have a couple beers a day. Meal have got way smaller since the appetite suppression.
Seems like low carb is the way to go apparently. I’m actually a bit surprised because I thought with the suppression of hunger one would do a more “diverse and varied” diet like just a normal diet but in a constant deficit.

morti said:
Personally wouldn't advise to fast tbh, important to still get nutrients in and you would easily eat in a 500+ cals deficit imo. I've also learnt to stay away from dairy and any cream based sauces while on reta...
Yeah that’s why I was sharing to see if someone has done something similar. I was thinking that your muscle retaining hormones like hgh are at top during fasting so it would be preferable to constant deficit… Thanks for the tip about dairy and cream based sources. But why?

neo6488 said:
I just switched back to Tirz but I have found reducing garbage sugar is the best method. I'm naturally much less hungry without sugar and it has worked well for me. Strawberries =Good. Candy = Bad.

That and really trying to avoid processed food. If I want french fries I make them in the airfryer from cut up potatoes.
Yeah I’m definitely gonna eat “healthy” lol. No way I’m gonna use reta to suppress hunger and then go eat trash. That would be such a waste. I already eat 80% clean (I love bagged chips which I eat daily as “desert”) so it should be easy to just keep doing that but removing all processed and “bad” food.
 
I have had a lot of success with fasting in the past as well before starting GLP meds. Sure it's not completely risk-free but I'm impatient and otherwise healthy and the 0.001% chance of something going wrong is worth it for me. We are all here injecting grey market powders after all.

Reta has made it a lot easier but hasn't made it completely effortless. I'm on a 2.5mg weekly dose and I'd say it reduces appetite about 50%. I wish it was a lot more tbh but it's still a lot, lot better than fasting on nothing.

I find that starting off with keto for a few days and shrinking down the amount of food slowly makes fasting a lot easier. Anecdotally, milk and dairy have been fine for me, no difference on and off Reta. And you probably already know this if you've fasted before you might need to force yourself to drink electrolytes. Plan it into your routine and drink them whether you think you need them or not. If you forget them you might get really sick really fast and have no idea why. Happened to me all the time that I would have to buy an emergency Powerade from the nearest gas station at 5x markup lol.

Get some exercise; helps mitigate the risk of gallstones.

And lastly listen to your body and don't beat yourself up for eating if you have to. Sure it would be nice to lose weight quickly but any day I'm below my TDEE I'm counting as a win. I find that eating a very small amount (like a handful of nuts) will get me back up to full energy and let me extend my fast for another day or two without quitting.
 
I'd tread slowly with low-carb first to see how you respond prior to attempting a multi-day fast. Not so much as a preparatory step (although it's great for that too), but just to make sure you're not overly fatigued or impaired from some of the initial side-effect symptoms, which may impact your desire or ability to fast (especially if you've got work or other obligations to attend to). In theory the hormone hit that you're getting should help with some of the typical lethargy that can come in the initial days of multi-day fasting, since it will likely prevent your body from scaling back metabolism as much initially.

There's obviously the open question of if you'll even have a desire to engage in a multi-day fast at that point. It's not necessary for weight loss or a check on weight gain, although some enjoy other aspects of fasting or are chasing potential health benefits (e.g. autophagy). I'm honestly not sure if that's still present in the same way when on a GLP or not, but will be interested in hearing your experience.

As a data point, several years ago before I was really immersed in any of this stuff I tried a single shot of Mounjaro 2.5mg on a whim (long story) and went on to kick off a 120 hour fast. Was only able to get my blood sugar down into the 60s and I forget how high I was able to get my BHB (ketones) up to. It was surprisingly trivial to achieve, although instead of getting over the hump at that point, since it was the one and only dose I took, I felt a stronger desire to conclude the fast than usual as the concentration in my blood diminished.

DISCLAIMER: If you don't have experience with multi-day fasts, it's probably not advised to attempt one while on a GLP. It's a bit of a niche practice and there's definitely a learning curve involved.
 
longestyards said:
Interesting. But wouldn’t low carb actually make your blood sugar a bit too low and cause you to have maybe possibly feint or something?
Do you faint when you fast?

If anything, it is far more likely to happen if you fast with a glucose dependent metabolism rather than a ketone dependent one, which is what happens when you go low carb, it even starts happening at the end of your fasts probably.

In the absence of sufficient glucose your liver starts producing ketones from fat oxidisation to give you energy. People that are in ketosis often have blood sugar levels that would give a person with a 'regular' diet bad symptoms.
 
retarequired said:
People that are in ketosis often have blood sugar levels that would give a person with a 'regular' diet bad symptoms.
Blood sugar results as low as 9 mg/dL have been observed (although that was with exogenous insulin) with no ill effects on the subject (heavy ketone load required)!!! Not for the faint of heart, but I'll leave this link here for those who enjoy reading about the "hardcore" diet experiments that we used to be able to run before review boards stopped us from being able to study the less conventional approaches.

JCI - Resistance to Symptomatic Insulin Reactions after Fasting

A group of subjects were first fasted for 2 months and then injected with insulin to see what would happen.
 
deleted.user.16 said:
I have had a lot of success with fasting in the past as well before starting GLP meds. Sure it's not completely risk-free but I'm impatient and otherwise healthy and the 0.001% chance of something going wrong is worth it for me. We are all here injecting grey market powders after all.

Reta has made it a lot easier but hasn't made it completely effortless. I'm on a 2.5mg weekly dose and I'd say it reduces appetite about 50%. I wish it was a lot more tbh but it's still a lot, lot better than fasting on nothing.

I find that starting off with keto for a few days and shrinking down the amount of food slowly makes fasting a lot easier. Anecdotally, milk and dairy have been fine for me, no difference on and off Reta. And you probably already know this if you've fasted before you might need to force yourself to drink electrolytes. Plan it into your routine and drink them whether you think you need them or not. If you forget them you might get really sick really fast and have no idea why. Happened to me all the time that I would have to buy an emergency Powerade from the nearest gas station at 5x markup lol.

Get some exercise; helps mitigate the risk of gallstones.

And lastly listen to your body and don't beat yourself up for eating if you have to. Sure it would be nice to lose weight quickly but any day I'm below my TDEE I'm counting as a win. I find that eating a very small amount (like a handful of nuts) will get me back up to full energy and let me extend my fast for another day or two without quitting.
Thanks this was so insightful! I actually stock up on Powerade because I tend to drink them for electrolytes. I’ll try low carb for the first few weeks and see how that feels and if at any point I feel like it I can try fasting.

tubby said:
I'd tread slowly with low-carb first to see how you respond prior to attempting a multi-day fast. Not so much as a preparatory step (although it's great for that too), but just to make sure you're not overly fatigued or impaired from some of the initial side-effect symptoms, which may impact your desire or ability to fast (especially if you've got work or other obligations to attend to). In theory the hormone hit that you're getting should help with some of the typical lethargy that can come in the initial days of multi-day fasting, since it will likely prevent your body from scaling back metabolism as much initially.

There's obviously the open question of if you'll even have a desire to engage in a multi-day fast at that point. It's not necessary for weight loss or a check on weight gain, although some enjoy other aspects of fasting or are chasing potential health benefits (e.g. autophagy). I'm honestly not sure if that's still present in the same way when on a GLP or not, but will be interested in hearing your experience.

As a data point, several years ago before I was really immersed in any of this stuff I tried a single shot of Mounjaro 2.5mg on a whim (long story) and went on to kick off a 120 hour fast. Was only able to get my blood sugar down into the 60s and I forget how high I was able to get my BHB (ketones) up to. It was surprisingly trivial to achieve, although instead of getting over the hump at that point, since it was the one and only dose I took, I felt a stronger desire to conclude the fast than usual as the concentration in my blood diminished.

DISCLAIMER: If you don't have experience with multi-day fasts, it's probably not advised to attempt one while on a GLP. It's a bit of a niche practice and there's definitely a learning curve involved.
yup this seems to be the tip to start low carb then see how it feels and maybe I won’t even want to fast (I fasted for weight loss not autophagy). But I’m excited to feel how reta actually feels on deficit…

retarequired said:
Do you faint when you fast?

If anything, it is far more likely to happen if you fast with a glucose dependent metabolism rather than a ketone dependent one, which is what happens when you go low carb, it even starts happening at the end of your fasts probably.

In the absence of sufficient glucose your liver starts producing ketones from fat oxidisation to give you energy. People that are in ketosis often have blood sugar levels that would give a person with a 'regular' diet bad symptoms.
I’ve gone “keto” (isn’t that same as low carb??) quite often and i think my metabolism shifts fast between the carb and keto state. But no, I never faint when I have fasted before. But in the past when I have done keto, I often get that blackout if I stand up too quick. That haven’t happened the last few years as I’ve learned to not over hydrate (so to keep my salts and electrolytes).

tubby said:
Blood sugar results as low as 9 mg/dL have been observed (although that was with exogenous insulin) with no ill effects on the subject (heavy ketone load required)!!! Not for the faint of heart, but I'll leave this link here for those who enjoy reading about the "hardcore" diet experiments that we used to be able to run before review boards stopped us from being able to study the less conventional approaches.

JCI - Resistance to Symptomatic Insulin Reactions after Fasting

A group of subjects were first fasted for 2 months and then injected with insulin to see what would happen.
Thanks for sharing. I haven’t read this but will once I have time. Seems interesting for what I want to do.
 
To be honest, I didn't change my diet. The Tirz then Reta changed it for me. I lost most of my appetite on the minimum doses. I didn't crave anything so it was easy just to focus on healthy veggies and meat and anything with salt. Protein shakes. Stay hydrated and take vitamins.
 
MFGamesta said:
To be honest, I didn't change my diet. The Tirz then Reta changed it for me. I lost most of my appetite on the minimum doses. I didn't crave anything so it was easy just to focus on healthy veggies and meat and anything with salt. Protein shakes. Stay hydrated and take vitamins.
This is what I hope will happen to me too!
 
I've been on reta for 4 weeks. Before reta, I was a sugar/candy/junk food fiend & hardly ever wanted salads with dinner. In these 4 weeks, I haven't eaten or wanted any candy/junk & actually choose to eat healthier meals, more protein & salad with most dinners. I also drink a Powerade every morning for electrolytes.

It is truly amazing. Just wait until you start reta & your palate/appetite will hopefully change too. I initially bought one vial but have already bought 2 kits to make sure I'll have maintenance doses for awhile after I reach my goal.
 
asdf1234 said:
I've been on reta for 4 weeks. Before reta, I was a sugar/candy/junk food fiend & hardly ever wanted salads with dinner. In these 4 weeks, I haven't eaten or wanted any candy/junk & actually choose to eat healthier meals, more protein & salad with most dinners. I also drink a Powerade every morning for electrolytes.

It is truly amazing. Just wait until you start reta & your palate/appetite will hopefully change too. I initially bought one vial but have already bought 2 kits to make sure I'll have maintenance doses for awhile after I reach my goal.
That sounds amazing actually
 
There is no one-size-fits-all GLP diet. Find what works for you.

Im the opposite of many: I only feel decent when I'm getting a good amount of higher glycemic more simpler carbs. Low carb and reta did NOT mix well for me.
 
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