kingsboi
Hall of Famer
Congrats on the fat loss!
I eat similarly. Ketogenic with intermittent fasting with reload days 1-2X every week to fuel intense workouts heavy weights and HIIT. I maintain 12% body fat pretty consistently. You don't have to swear off donuts permanently with this approach. You just earn themI have not had donuts in a while, not that I don't love them, but I am more partial to M&Ms Blue Bonnett ice cream. Tostitos and Oreos on my load days.
As an aside, and memo to Big Boi fruit is overrated. Fruit is not good for fat loss, does not help you perform in the gym. It does not convert to glycogen and in excess converts to fat. As long as you do not go Homer Simpson, as long as you are training hard, you could argue donuts (timed and earned post-workout ) contribute more to optimal health and fitness than fruit. Fruit locally grown pesticide free hormone free etc is a great source of vitamins minerals and antioxidants but fruit also spikes glucose and insulin and turns off fat burning. Then your glucose falls and creates the sensation of hunger and you are more inclined to reach for carbs. If you avoid fruit you are less inclined to require willpower to overeat.
You are better consuming healthy fats (coconut oil, grass fed butter, EVOO, olives, sardines, avocado, etc) while running net caloric deficit of 10-25% to keep insulin stable, appetite suppressed, brain nourished and anabolic hormones (GH, etc) high. How do you think I pump out so much content on this site? My brain is well-nourished with lots of yummy butter!
I should mention your best load foods are fast carbs and non-fat. Donuts are fast carbs and high fat with the worst kind of fats (trans fats). Same goes for Oreos and ice cream, but hey gotta live a little, right?But ideally your re-feed choices are non-fat like Orange Sherbert, fresh bread, pasta, sushi, rice bowl, potato even hard candy like Hot Tamales or Gummy Bears, etc, fast carbs without the fat content.
To bring this to the Kings if you bulk clean you can achieve the body fat of percentage like George Hill (around 7-8%) whereas if you bulk dirty you are more likely to look like Papa G (15-18% body fat). At the same time, a guy like George Hill can afford more fruit. Each game the player is running like 2-3 miles. But unless you have the workout regimen of a professional athlete I don't think fruit does you a lot of good.
Fruit in excess isn't a good thing due to the fructose content but what is the average amount of fruit recommended? I believe it's 5 servings and even that is too much in my opinion but to each their own.
Your body can't tell the difference between a carb, but it does digest differently so when you mention that you are better off eating Sherbert, bread, pasta & rice, white rice I'm assuming, then those foods turn into sugar the same way fructose would without the vitamins and nutrients that fruit would provide.
At the same time, if you are an active individual, you can afford to sneak in a day where you "cheat" and eat what you desire but if we are talking about a individual who isn't that physically active & has a sedentary lifestyle, well, then that person would most likely fall in the 40% category of people in the states and that's obese.
Eat more protein, the right carbs & fats and be conscious about empty calories for sustained success not just in your younger years but in the future too.
