Congrats fellas, great work.Today I'm officially no longer obese.I know people bag on BMI, but as of this morning, I am officially in the "normal" range! Pretty excited. atsselfonback:
Nice! I tried it earlier in here. Got to ketosis until a buddy convinced me it's a bad idea. But it was working and was pretty easy I thought.Is anyone else doing a strictly Ketogenic diet?
65% fat
30% protein
5% carbs
The first 3 weeks I lost 13 pounds. Went from 287 to 273 or so. Easter hit and I gained 4 pounds that day!
Well now I am back on the Ketogenic train and entered ketosis yesterday.
Congrats O! You're already down 12 pounds just since starting this thread. I know you're surprised, but you shouldn't be. You've made significant changes to your lifestyle. So even if you're not 100% on the program, it's still a big improvement. Eating crap occasionally is better than eating crap all the time.WTF.
After a hectic few weeks on the home front which caused me to stop tracking on MFP, to start eating like crsp with more frequency, and a business trip weekend thrown in, I step on the scale for the first time today in weeks and I'm actually at my lowest point of the year!
227.5
This is the little bit of motivation I needed to get back on it hard. I think it's probably because I'm still eating hard boiled eggs for breakfast and most work days just a protein shake for lunch. I haven't been working out due to the infants 4am wake up times, but I still do drop and do push-ups at the office or at home here and there.
Just flabbergasted. Feeling psyched. Back on the horse. Let's do this.
Thanks. I found this article on line: http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/If your goal is visible abs and you are committed to that objective then you'll need to do something to gain definition. You can have a flat stomach without developed core muscles.Crap, I guess I need to keep losing. Better than ab exercises, though.Ab exercises do very little to reduce fat around your middle, in particular (read: no more than any other resistance exercise). It's all diet.Thanks! Now that the gut is gone, it's time to get rid of the flab around the middle. That is going to be a huge challenge because I hate, hate, hate ab exercises.Every metric counts. Good job.I know people bag on BMI, but as of this morning, I am officially in the "normal" range! Pretty excited. atsselfonback:
If you don't really want to do targeted ab movements then compound movements which require stability are going to give you similar results. i.e instead of lifting on a bench do it on a a stability ball, use stability ball at work to sit on etc.
Yeah, this was helpful for me. Last time I saw scoobygang I had him look me over and tell me what he thought my body fat percentage was. Looking at the pics, I think he was pretty accurate.Thanks. I found this article on line: http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
It's pretty accessible for the uninitiated and has a bunch of helpful pictures to show differences in body fat percentage.
My turn in three weeks!Yeah, this was helpful for me. Last time I saw scoobygang I had him look me over and tell me what he thought my body fat percentage was. Looking at the pics, I think he was pretty accurate.Thanks. I found this article on line: http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
It's pretty accessible for the uninitiated and has a bunch of helpful pictures to show differences in body fat percentage.
Be sure to set aside at least 45 minutes and wear your shortest shorts.My turn in three weeks!Yeah, this was helpful for me. Last time I saw scoobygang I had him look me over and tell me what he thought my body fat percentage was. Looking at the pics, I think he was pretty accurate.Thanks. I found this article on line: http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
It's pretty accessible for the uninitiated and has a bunch of helpful pictures to show differences in body fat percentage.
I prefer Scoob look at me nekkid... is that wrong? :dontwantotberight:My turn in three weeks!Yeah, this was helpful for me. Last time I saw scoobygang I had him look me over and tell me what he thought my body fat percentage was. Looking at the pics, I think he was pretty accurate.Thanks. I found this article on line: http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
It's pretty accessible for the uninitiated and has a bunch of helpful pictures to show differences in body fat percentage.
I am not doing strict keto... but strict enough to stay in ketosis... about 15% calories from carbs (60g or so). That, along with IF seem to be working really well for me.Is anyone else doing a strictly Ketogenic diet?
65% fat
30% protein
5% carbs
The first 3 weeks I lost 13 pounds. Went from 287 to 273 or so. Easter hit and I gained 4 pounds that day!
Well now I am back on the Ketogenic train and entered ketosis yesterday.
Natural Keto is still extremely low risk. It's just not mandatory, and there are easier long term methods.Nice! I tried it earlier in here. Got to ketosis until a buddy convinced me it's a bad idea. But it was working and was pretty easy I thought.Is anyone else doing a strictly Ketogenic diet?
65% fat
30% protein
5% carbs
The first 3 weeks I lost 13 pounds. Went from 287 to 273 or so. Easter hit and I gained 4 pounds that day!
Well now I am back on the Ketogenic train and entered ketosis yesterday.
I went keto after easter and am sticking with it today. I like the way I feel. It's like revisiting an old pal that helped me when I was between 260-300. I don't have good energy for aerobic workouts, but I'm fine with resistance training, maybe seeing some slight improvements. I'm not missing most carbs, potatoes a little, but I do believe beer is necessary for survival and will need to take care of myself soon.Natural Keto is still extremely low risk. It's just not mandatory, and there are easier long term methods.Nice! I tried it earlier in here. Got to ketosis until a buddy convinced me it's a bad idea. But it was working and was pretty easy I thought.Is anyone else doing a strictly Ketogenic diet?
65% fat
30% protein
5% carbs
The first 3 weeks I lost 13 pounds. Went from 287 to 273 or so. Easter hit and I gained 4 pounds that day!
Well now I am back on the Ketogenic train and entered ketosis yesterday.
FWIW I'm going to do a keto cut in about 3 weeks.
Stop blaming a precious baby. You can do this. Get these.I haven't been working out due to the infants 4am wake up times, but I still do drop and do push-ups at the office or at home here and there.
You tooThe apocalyptic rains in DC the last three days really fouled up my routine. My weekday routine is pretty set. Walk about a mile to work. Walk about 10-12 blocks to a relatively healthy lunch spot and walk back. Finish work and walk a mile back home. That will get me at least 11,000 steps a day, usually a bit more.
I haven't been able to do any of that the past few days, so I haven't hit my steps goal for the first two times since getting the Fitbit. And I'm also stuck grabbing lunch from the cafeteria where I don't have accurate calorie counts. None of which would matter if I hadn't been gaining and losing the same two pounds for the last 10 days. Annoying.
Thanks gbCongrats O! You're already down 12 pounds just since starting this thread. I know you're surprised, but you shouldn't be. You've made significant changes to your lifestyle. So even if you're not 100% on the program, it's still a big improvement. Eating crap occasionally is better than eating crap all the time.WTF.
After a hectic few weeks on the home front which caused me to stop tracking on MFP, to start eating like crsp with more frequency, and a business trip weekend thrown in, I step on the scale for the first time today in weeks and I'm actually at my lowest point of the year!
227.5
This is the little bit of motivation I needed to get back on it hard. I think it's probably because I'm still eating hard boiled eggs for breakfast and most work days just a protein shake for lunch. I haven't been working out due to the infants 4am wake up times, but I still do drop and do push-ups at the office or at home here and there.
Just flabbergasted. Feeling psyched. Back on the horse. Let's do this.
I have resistance bands. And I can do bodyweight exercises (which I find better). But neither are really a substitute for movement for getting a significant caloric buffer above BMR. I'm doing just enough strength stuff to not lose muscle mass, but past experience has led me that trying to do much strength work (or really concentrating too hard on other fitness goals) can be incompatible if the goal is fast weight loss.You tooThe apocalyptic rains in DC the last three days really fouled up my routine. My weekday routine is pretty set. Walk about a mile to work. Walk about 10-12 blocks to a relatively healthy lunch spot and walk back. Finish work and walk a mile back home. That will get me at least 11,000 steps a day, usually a bit more.
I haven't been able to do any of that the past few days, so I haven't hit my steps goal for the first two times since getting the Fitbit. And I'm also stuck grabbing lunch from the cafeteria where I don't have accurate calorie counts. None of which would matter if I hadn't been gaining and losing the same two pounds for the last 10 days. Annoying.
Please, go on. Talk to me like I'm Otis. As disciplined as I am with running, I'm not with my eating. That's changing, now. I just need to learn how to do it.idont need to preach discipline with you, that's a non issue. I think your issue is all in preparation. As you said, give it to me fast and tasty. Have to fix that before you get anywhere.Go to the store with a plan. Shopping list, cooking list for the week, then stick to it. Some really have difficulty cooking during the week so for those people I suggest a designating cooking day per week and stock the fridge. That way your fast food is reheated homemade stri fry instead of a burger and fries. If the salt craving is the biggest tangible hurdle try some organic tortilla chips and guac or pretzels.I've been doing MFP as more of a data mining thing with the long term goal of learning how to really eat. I'm a marathoner and have used that as an excuse to eat whatever the hell I want. Well, I'm soft and I'm beginning to really hate it.
I've been lurking in here for a couple of weeks, and seeing culdeus' "abs are made in the kitchen" really hit me. I want to learn what that really means and how I can realistically go about that while keeping up with all the running I do. When I'm in marathon mode, I'm running up to 70mi per week and want to eat non-stop. That's going to be a big challenge to eat 3500 clean calories per day.
Any links/resources you experts would suggest reading?
Just from watching MFP for 2 weeks, I've dropped 2.5#.
I could go on, but that's a start.
Concept here is that protein is readily convertible to glucose in the absence of carbs while the body is in ketosis. So if you eat super lean meat constantly you are encouraging this effect which might stall weight loss.Still a bit confused concerning the eating of high fat items while doing Atkins. I get the idea that the body will consume fat if no carbs are available. But wouldn't the body consume more local fat (non edible) if you ate lean meats?
i used to eat a bag of Doritos...or Cheetos...or sour cream and cheddar ruffles...or, well, you get it per day. Those chips fixed me. The ones at Costco are great. Mix up my own salsa and guac then interchange throughout the week when I need a salt fix. There are better things to eat, but for a recovering salt addic I call it good enough.I'll give my sample weekday below. Note to others, this is a diet for someone that works out five or six days per week. Ned probably even needs more calories than i because he works out probably five or six hours per week whereas I am closer to three. I go to the store once over the weekend and usually a quick stop one per week to get produce if necessary. We make a lot of food over the weekend then plan a couple meals per week. She cooks one I cook the other. I usually make fish, she does a better job of taking what is in the fridge and winging something together.Please, go on. Talk to me like I'm Otis. As disciplined as I am with running, I'm not with my eating. That's changing, now. I just need to learn how to do it.Are the organic tortilla chips acceptable? Chips are my biggest crutch; I feel like a smoker trying to quit.idont need to preach discipline with you, that's a non issue. I think your issue is all in preparation. As you said, give it to me fast and tasty. Have to fix that before you get anywhere.Go to the store with a plan. Shopping list, cooking list for the week, then stick to it. Some really have difficulty cooking during the week so for those people I suggest a designating cooking day per week and stock the fridge. That way your fast food is reheated homemade stri fry instead of a burger and fries. If the salt craving is the biggest tangible hurdle try some organic tortilla chips and guac or pretzels.I've been doing MFP as more of a data mining thing with the long term goal of learning how to really eat. I'm a marathoner and have used that as an excuse to eat whatever the hell I want. Well, I'm soft and I'm beginning to really hate it.
I've been lurking in here for a couple of weeks, and seeing culdeus' "abs are made in the kitchen" really hit me. I want to learn what that really means and how I can realistically go about that while keeping up with all the running I do. When I'm in marathon mode, I'm running up to 70mi per week and want to eat non-stop. That's going to be a big challenge to eat 3500 clean calories per day.
Any links/resources you experts would suggest reading?
Just from watching MFP for 2 weeks, I've dropped 2.5#.
I could go on, but that's a start.
Never too late to turn it around. Forgive your past self, and do your future self a favor today. Get started.I've been dreading coming back in here - I've reverted back to my old fatass ways. Please ridicule me.
Otis said:Never too late to turn it around. Forgive your past self, and do your future self a favor today. Get started, fatty.AAABatteries said:I've been dreading coming back in here - I've reverted back to my old fatass ways. Please ridicule me.
No doubt a few of my failed attempts were because I wouldn't cheat and it eventually became unrealistic.Agree with the above email cheat days. Truthfully I've had moderate success even doing cheat WEEKENDS. If you're good enough on the weekdays, you can counter any weekend damage. It will slow your progress, but still.
If you combine hiit with the bands and bust tail doing it for 30 minutes, you will, according to some widely accepted research burn over 4 times the fat as you would on a one hour walk. Hiit is a revelation. Takes very little time, burns fat like nothing else, boosts metabolism burning cals long after the workout, and spikes some of the healthiest hormones and enzymes. It's also wildly addicting endorphin pumping happiness.I have resistance bands. And I can do bodyweight exercises (which I find better). But neither are really a substitute for movement for getting a significant caloric buffer above BMR. I'm doing just enough strength stuff to not lose muscle mass, but past experience has led me that trying to do much strength work (or really concentrating too hard on other fitness goals) can be incompatible if the goal is fast weight loss.You tooThe apocalyptic rains in DC the last three days really fouled up my routine. My weekday routine is pretty set. Walk about a mile to work. Walk about 10-12 blocks to a relatively healthy lunch spot and walk back. Finish work and walk a mile back home. That will get me at least 11,000 steps a day, usually a bit more.
I haven't been able to do any of that the past few days, so I haven't hit my steps goal for the first two times since getting the Fitbit. And I'm also stuck grabbing lunch from the cafeteria where I don't have accurate calorie counts. None of which would matter if I hadn't been gaining and losing the same two pounds for the last 10 days. Annoying.
Kettlebells.......I have resistance bands. And I can do bodyweight exercises (which I find better). But neither are really a substitute for movement for getting a significant caloric buffer above BMR. I'm doing just enough strength stuff to not lose muscle mass, but past experience has led me that trying to do much strength work (or really concentrating too hard on other fitness goals) can be incompatible if the goal is fast weight loss.You tooThe apocalyptic rains in DC the last three days really fouled up my routine. My weekday routine is pretty set. Walk about a mile to work. Walk about 10-12 blocks to a relatively healthy lunch spot and walk back. Finish work and walk a mile back home. That will get me at least 11,000 steps a day, usually a bit more.
I haven't been able to do any of that the past few days, so I haven't hit my steps goal for the first two times since getting the Fitbit. And I'm also stuck grabbing lunch from the cafeteria where I don't have accurate calorie counts. None of which would matter if I hadn't been gaining and losing the same two pounds for the last 10 days. Annoying.
I may have cream cheese in my veins, not sure yet.Nice! I tried it earlier in here. Got to ketosis until a buddy convinced me it's a bad idea. But it was working and was pretty easy I thought.Is anyone else doing a strictly Ketogenic diet?
65% fat
30% protein
5% carbs
The first 3 weeks I lost 13 pounds. Went from 287 to 273 or so. Easter hit and I gained 4 pounds that day!
Well now I am back on the Ketogenic train and entered ketosis yesterday.
This is really my ONLY problem with the keto diet I'm on. Really no room for a cheat day. I did a "cheat week" while on vacation and it took 5 days for me to get back into ketosis. Plus, as I found out over vacation, I'm not mentally ready. Once I cheat, I feel like my mind/body really wants to go hog wild (pun intended).Agree with the above email cheat days. Truthfully I've had moderate success even doing cheat WEEKENDS. If you're good enough on the weekdays, you can counter any weekend damage. It will slow your progress, but still.
I am with you. I cheated on Easter, and am just now getting back into ketosis and back to the weight I was eater morning.This is really my ONLY problem with the keto diet I'm on. Really no room for a cheat day. I did a "cheat week" while on vacation and it took 5 days for me to get back into ketosis. Plus, as I found out over vacation, I'm not mentally ready. Once I cheat, I feel like my mind/body really wants to go hog wild (pun intended).Agree with the above email cheat days. Truthfully I've had moderate success even doing cheat WEEKENDS. If you're good enough on the weekdays, you can counter any weekend damage. It will slow your progress, but still.
So, at least until I hit, or get real close, to my goal... I don't feel like I can afford a cheat day. Once I'm maintaining, I'll reconsider.
Type of bagel is very importantThanks, MAC.
I may not be as far off as I think I am based on your lists, I just have cheat days every other day it seems. I'll have a few beers a week, but rarely more than one at night.
Bagels are another big vice of mine that I think I need to cut back on. I've been loving scrambled eggs, turkey sausage, and salsa for breakfast lately. Much better than a bacon egg and cheese bagel. I LOVE eggs. They better not be bad news or I'm ######.
Biggest thing, like you said, will be marathon training when I'm running for 6hrs a week. Eating clean to support that level of activity will be tough.
I kind of screwed today up. Ate 1065cal between breakfast, lunch, and post workout shake. I ran an 8 miler burning 1022. I was really dragging ### this afternoon. Our basement flooded last night thanks to that stupid storm so I was running on fumes.
3-5 per week? FMLType of bagel is very importantThanks, MAC.
I may not be as far off as I think I am based on your lists, I just have cheat days every other day it seems. I'll have a few beers a week, but rarely more than one at night.
Bagels are another big vice of mine that I think I need to cut back on. I've been loving scrambled eggs, turkey sausage, and salsa for breakfast lately. Much better than a bacon egg and cheese bagel. I LOVE eggs. They better not be bad news or I'm ######.
Biggest thing, like you said, will be marathon training when I'm running for 6hrs a week. Eating clean to support that level of activity will be tough.
I kind of screwed today up. Ate 1065cal between breakfast, lunch, and post workout shake. I ran an 8 miler burning 1022. I was really dragging ### this afternoon. Our basement flooded last night thanks to that stupid storm so I was running on fumes.
My wife makes a killer bacon, egg, and cheese everything bagel but we might have that once every other week. Usually just use cream cheese, not nearly as bad for you and really helps to add up the morning calorie count, burn it off with the run later in the day.
Eggs are all about moderation. I love eggs too. It depends who you ask, but somewhere between 3 and 5 per week seems to be the sweet spot. The egg, turkey sausage, and salsa dish looks like a winner too. If it's store bought salsa just be mindful of the overall salt intake.
And lack of potassium...3-5 per week? FMLType of bagel is very importantThanks, MAC.
I may not be as far off as I think I am based on your lists, I just have cheat days every other day it seems. I'll have a few beers a week, but rarely more than one at night.
Bagels are another big vice of mine that I think I need to cut back on. I've been loving scrambled eggs, turkey sausage, and salsa for breakfast lately. Much better than a bacon egg and cheese bagel. I LOVE eggs. They better not be bad news or I'm ######.
Biggest thing, like you said, will be marathon training when I'm running for 6hrs a week. Eating clean to support that level of activity will be tough.
I kind of screwed today up. Ate 1065cal between breakfast, lunch, and post workout shake. I ran an 8 miler burning 1022. I was really dragging ### this afternoon. Our basement flooded last night thanks to that stupid storm so I was running on fumes.
My wife makes a killer bacon, egg, and cheese everything bagel but we might have that once every other week. Usually just use cream cheese, not nearly as bad for you and really helps to add up the morning calorie count, burn it off with the run later in the day.
Eggs are all about moderation. I love eggs too. It depends who you ask, but somewhere between 3 and 5 per week seems to be the sweet spot. The egg, turkey sausage, and salsa dish looks like a winner too. If it's store bought salsa just be mindful of the overall salt intake.
We are Costco/Kirkland fans.... Love their salsa. Yep, loaded with salt. The one thing that has jumped out at me with using MFP is the amount of sodium in everything.
Everything I'm reading agrees with Scoob.I think you'd be hard pressed to find a reputable nutrition expert in 2014 who thinks you need to limit eggs. Eggs are a nutritional super-food.
It's been a while since I read that so new info may have changed, but if I remember right it's a cholesterol thing. Like just about anything else, it's great in moderation, but over do it? Not so much.I think you'd be hard pressed to find a reputable nutrition expert in 2014 who thinks you need to limit eggs. Eggs are a nutritional super-food.
Eggs contain dietary cholesterol. We've known since the 70s that dietary cholesterol has no effect on serum (blood) cholesterol.It's been a while since I read that so new info may have changed, but if I remember right it's a cholesterol thing. Like just about anything else, it's great in moderation, but over do it? Not so much.I think you'd be hard pressed to find a reputable nutrition expert in 2014 who thinks you need to limit eggs. Eggs are a nutritional super-food.
Potassium is underreported on MFP. Many people when they report things into MFP do it manually and omit it.And lack of potassium...3-5 per week? FMLType of bagel is very importantThanks, MAC.
I may not be as far off as I think I am based on your lists, I just have cheat days every other day it seems. I'll have a few beers a week, but rarely more than one at night.
Bagels are another big vice of mine that I think I need to cut back on. I've been loving scrambled eggs, turkey sausage, and salsa for breakfast lately. Much better than a bacon egg and cheese bagel. I LOVE eggs. They better not be bad news or I'm ######.
Biggest thing, like you said, will be marathon training when I'm running for 6hrs a week. Eating clean to support that level of activity will be tough.
I kind of screwed today up. Ate 1065cal between breakfast, lunch, and post workout shake. I ran an 8 miler burning 1022. I was really dragging ### this afternoon. Our basement flooded last night thanks to that stupid storm so I was running on fumes.
My wife makes a killer bacon, egg, and cheese everything bagel but we might have that once every other week. Usually just use cream cheese, not nearly as bad for you and really helps to add up the morning calorie count, burn it off with the run later in the day.
Eggs are all about moderation. I love eggs too. It depends who you ask, but somewhere between 3 and 5 per week seems to be the sweet spot. The egg, turkey sausage, and salsa dish looks like a winner too. If it's store bought salsa just be mindful of the overall salt intake.
We are Costco/Kirkland fans.... Love their salsa. Yep, loaded with salt. The one thing that has jumped out at me with using MFP is the amount of sodium in everything.
Good point. I hope that's the case, because I always come in very low.Potassium is underreported on MFP. Many people when they report things into MFP do it manually and omit it.And lack of potassium...3-5 per week? FMLType of bagel is very importantThanks, MAC.
I may not be as far off as I think I am based on your lists, I just have cheat days every other day it seems. I'll have a few beers a week, but rarely more than one at night.
Bagels are another big vice of mine that I think I need to cut back on. I've been loving scrambled eggs, turkey sausage, and salsa for breakfast lately. Much better than a bacon egg and cheese bagel. I LOVE eggs. They better not be bad news or I'm ######.
Biggest thing, like you said, will be marathon training when I'm running for 6hrs a week. Eating clean to support that level of activity will be tough.
I kind of screwed today up. Ate 1065cal between breakfast, lunch, and post workout shake. I ran an 8 miler burning 1022. I was really dragging ### this afternoon. Our basement flooded last night thanks to that stupid storm so I was running on fumes.
My wife makes a killer bacon, egg, and cheese everything bagel but we might have that once every other week. Usually just use cream cheese, not nearly as bad for you and really helps to add up the morning calorie count, burn it off with the run later in the day.
Eggs are all about moderation. I love eggs too. It depends who you ask, but somewhere between 3 and 5 per week seems to be the sweet spot. The egg, turkey sausage, and salsa dish looks like a winner too. If it's store bought salsa just be mindful of the overall salt intake.
We are Costco/Kirkland fans.... Love their salsa. Yep, loaded with salt. The one thing that has jumped out at me with using MFP is the amount of sodium in everything.
This is the new info I referred to, wasn't aware of that. Still, I err on the conservative side regarding my diet, so as long as this remains an ongoing issue I'm not going to over indulge in eggs nor will I recommend others do. My method differs from most dieter's because I promote balance rather than strict rules, new findings are constantly found so if you are doing something bad without knowing but in moderation you're less likely to be impacted and it will be easier to adjust. Just have to find what works for you within the balancing boundaries. Shop the outer rim, get a variety of different foods, and hit all the food groups. If you like something that is usually found in the aisles figure out how to make it on your own.Eggs contain dietary cholesterol. We've known since the 70s that dietary cholesterol has no effect on serum (blood) cholesterol.It's been a while since I read that so new info may have changed, but if I remember right it's a cholesterol thing. Like just about anything else, it's great in moderation, but over do it? Not so much.I think you'd be hard pressed to find a reputable nutrition expert in 2014 who thinks you need to limit eggs. Eggs are a nutritional super-food.
Eggs also contain moderate amounts of saturated fat. The lipid hypothesis, which links saturated fat to serum cholesterol (and to heart disease) has been hotly debated. Just this year, we're beginning to see most mainstream nutrition experts who are cited in the media begin to say what "ancestral health" affiliated nutritionists have been saying for years. Which is to say that the lipid hypothesis just isn't supported by the evidence. But in any case, anyone can get some bloodwork done as he tweaks his diet. Most Atkins dieters eat truly staggering amounts of eggs (because they're cheaper than most protein sources), and they almost always cut their serum cholesterol dramatically.