You need rainbow unicorn dust sprinkles to make that. Too hard to find. And if you have to ask how much it costs, you can’t afford it 
My approach is similar to Coach Greg’s Anabolic Icecream recipe. I’m not sure what that thumbnail says about me though. lol. After starting to make this I stopped buying Halo Top and similar low calorie ice creams.
The main ingredients in these protein icecreams and protein fluffs are:
- 1 scoop protein powder
- 1 tsp Guar gum or Xantham gum
- 1/2 cup liquid (i do skim milk, lite almond milk, or water)
- 0 calorie sweetener
- tray of ice cubes
- Optional: cocoa powder, pb fit / pb2 powder, frozen fruit, fresh fruit, vanilla, etc. depending on what you are in the mood for. But you want things that aren’t calorie dense, so no regular peanut butter or almond butter.
Blend it until it is so thick that you can hold it upside-down and it doesn’t fall out. I have a 400w Ninja blender and I think that works better because of the 3 levels of blades that push air into the icecream and thicken it up. I’ve seen people do it with just the single level of blades at the bottom and it doesn’t end up as thick. You can adjust the volume of liquid added and ice to change the consistency. More liquid / less ice is more like a shake, more ice / less liquid gets thicker, thought you need a certain amount for it to blend together.
The 200 calories was with Mixt coffee protein power, pb fit and cocoa powder. Last night was with a vanilla plant based protein power and frozen cherries at I think about 190 calories. This morning was with myprotein salted caramel whey isolate at maybe 100 calories (?)
Getting real, is it as good as the full-fat / full-sugar icecream? No. But it is 80% there and after eating it I don’t want to eat anything for a long time.
Something else to consider is detraining your palate to lessen cravings for highly palatable foods. It does take a while though.
Highly palatable foods have a combination of fat, sugar and salt and your body rewards you for eating them. Thats why they taste good and make you feel good. Kale: yeah, doesn’t get quite the same response from the body. Progressively cutting highly palatable foods out of my diet and grocery shopping trips worked for me.
Maybe some of the If It Fits Your Macros (IFFYM) / bodybuilding folks on youtube might be sources of inspiration. Eating low-calorie dense foods doesn’t mean to have to hate life eating chicken breast, broccoli and kale with no seasoning. I have popcorn and ‘icecream’ most days and sometimes do ‘Coach Gregs Anabolic French Toast’ for dinner. I’m not saying whole foods aren’t good and I eat plenty, but there are ways to satisfy your cravings, meet your nutrition goals, and not hate life eating just ‘bro’ foods.
IME, it takes at least a couple of weeks of cold turkey to break the sugar addiction. And, it is an addiction. Sugar flips all those receptors in your brain like cocaine.
I’d recommend a 3-4 week intervention diet - basically go cold turkey for a month. No sugar and no high glycemic index replacements (pizza, bread, potatoes, white rice, etc) Other than that, eat regular healthy food. And obviously don’t buy any sweets or bring them in the house. You need to get your wife on board with not bringing any into the house.
After that you can reevaluate your relationship with sweets but it will probably always be a struggle if you get back in the habit. My strategy is that I just don’t buy the stuff in the first place because if it’s in the house I’ll want to eat it. My wife complains that there are no snacks and I tell her to eat an apple. 
A few years ago I just got sick and tired of being fat. I had crept back up to 215. Highest had been 260, recent low was 200. Anyway, I mentally drew a line in the sand and simply proclaimed that I no longer wanted to be fat and that I wanted to be fast on my bike. Two years later I’m 190 and looking pretty good. 180 will put me at my college weight (I’m 54 now).
The line in the sand was eating real food, eating at home more, eating more fruits and veggies, home made legumes (beans/lentils/chickpeas), salads, etc. It’s all the stuff you know you should do.
I still have dessert and we still go out but that’s more like a once a week thing. These days I prefer higher end restaurants where we can order a nice dinner and have a glass of wine and share a dessert. Going out to pizza and overeating just leaves me comatose and lethargic so I’m less inclined to do it these days.
Small changes. Week by week. Day by day.
Find the alternatives that don’t have as many calories but are still satisfying. You can get very low-cal jelly, rice cakes that are like crisps, 0% fat yogurts
I find it easier when I am training consistently too. If you can manage 4 days a week, that’s 4 with a bit more buffer.
1 Like
Another simple tip that helped me is the mentally rephrase based on a healthy eater identity.
When you’re stood in the ice cream isle and fighting the demon on your shoulder ask yourself what the future healthy you would choose to do?
Would they buy the ice cream?
Be the Future You in the Now You body.
2 Likes
Thanks, I will try it when I buy better blender what I have to do anyway. Maybe after translation from scoops, spoons, cups and trays to normal SI units 
I’ll find a way to get much more tasty stomach filler than I know now
Get in this thread and join the rest of us - Weight loss accountability buddy or thread discussion - #381 by GTorio
1 Like
I use 1 serving of protein powder, usually that is just one scoopful for whichever powder I’m using. I believe 1 tsp guar gum should be around 3-4 grams (from the label 1 serving = 1 tbsp = 10g.). 1/2 cup liquid is about 120mL.
Then the amount of ice really just determines the consistency. My trays hold 16 cubes, which are likely different from yours. Some experimentation would be required to determine the right amount for the consistency you like.
Edit: I used 264g of ice this morning. Total volume after blending was a little over 1L of yummy salted caramel ‘icecream’.
My suggestion? Set up a basic diet but, at first, don’t implement it.
What you should do first is take 2-3 weeks to track everything you eat. Make a note, find the calories, etc.
The reason is that you need data. You need to know what you are eating, what your calories are, and where do they come from.
Sometimes, you might realize “Hey, I drink too much beer” or “have too much soda”. You can change things in a small way but that can kick off weight loss down the line.
Get the data first, learn about what you are now, then make changes.
We have a thread on weight loss right now. You should join when you are ready
Good luck
I’m a 52 year old female, around 5’8". About 5 years ago I was 170# and about 32% body fat, I went paleo and trained consistently (5 days/wk CrossFit and/or running) and 1 year later I was 142# and 20% body fat (via bodpod). Note I was doing CrossFit before the diet change, the diet is what made the difference. The change was dramatic. I went all in, gradual didn’t work for me at all. One meal per week, usually a weekend brunch, I would have pancakes or good bread and I’d have maybe 2 alcoholic drinks/month. Once you get used to that diet it becomes relatively easy but the first week was tough. You can eat whole fruit and sweet potatoes for your carbs. I never felt better. So, my recommendation would be the paleo diet, it forces you to make good food choices, along with your consistent training.
Yeah, the easiest thing for me is to throw away the cheat foods and not replace them. Accessibility is your friend or your enemy. Particularly at times like this when you may be limiting your trips to the grocery. Load up on real food and you won’t have much choice but to do something with it.
What helps me to tighten the nut on my diet is hammering the hills and suffering. Knowing weight slows me on hills helps me keep out of the cupboards and fridge of the evening. If i don’t cycle its much harder!
Its also good to keep things real as i have a couple of biscotti biscuits with my espresso after my evening meal. No sweet or supper and the Biscotti’s are a good balance to the espresso.
I think everyone can only give their n=1 experiences to be honest. Science says you lose weight by calories in being less than calories out. There’s multiple ways of doing that.
My n=1, that got be down from 135ish kg down to my current 70kg-ish (actually crept up a few kg’s with remote working and not doing as much non-exercise activity) was tracking calories.
- I worked out my estimated tdee in a calculator.
- Reduced that by 500 for my intake deficit
- Put that into myfitnesspal
- Tracked calories, including weighing food, properly portioning meals
- I aimed to earn 500 calories from exercise. I ate anything earned above 500.
- 500 from food, 500 from exercise generally did give me the 2lb/ 1kg a week loss
- Weekly weigh in, after which I recalculated tdee and adjusted targets.
This worked for me as it lead to a gradual and sustainable change of diet. At the start, it was really just portion control.
I didn’t, and still haven’t, excluded any foods. I still have sweets, cake, carbs, beer etc. I just track and move on. For me, this is a big thing. I never miss out, just have smaller portions. It generally stops me binging - although alcohol definitely is my enemy on that.
I’d also echo some of the earlier points about less calorie dense foods. I now eat lots of salad and that’s partly to bulk meals. Baked chicken sandwich, gone in 60 seconds, baked chicken with a big bowl of salad, sit down with your knife and fork. Even if you have the bread on the side, it’s more filling.
1 Like
I’ve been on the yoyo. The bottom line is you’ve got to want to loose the fat bad enough. If you don’t care and want to sit on the couch eating ice-cream you are not ready to loose the fat. You want the fattening foods more.
Set goals, realistic goals that are achievable.
Eat single ingredient foods aka whole foods.
Veggies
Fruits
Eggs
Fish
Poultry
I eat steak very rarely as I try to avoid red meat.
You’ve got to want it bad enough to change your eating habits/diet. No magic, no gimmicks, just healthy eating habits with proper portions. Good luck with your fat loss journey. Stick with it, you owe it to yourself to live a healthy lifestyle. You’ve got the cycling down, now it’s just the healthy food choices.
I’m glad it worked for you. That is a big change in body composition and I’m sure it feels great. I made a similar transformation several years ago and it was due to dietary changes as well. My n=1 is I didn’t have to make drastic changes. I tracked calories, dialed in a 500 daily deficit and stuck with it for 4-6 months.
In general what I have seen is that dramatic dietary changes work for a short period of time but most people are not able to sustain the changes due to the drastic differences from their ‘normal’ diet and because it cuts out many of the foods they enjoy. Part of the reasons these diets work is because the drastic changes are restrictive and cut out problematic foods. At some point people cannot maintain the restrictive diet, relapse, get off the diet and end up yo-yo’ing. YMMV, of course if you find a diet you can sustain.
I advocate a series of incremental changes as it is easier to establish, reinforce and maintain new habits in a way that leads to sustainable lifestyle changes. Changing icecream → protein icecream, adding more veggies, switching to zero calorie sodas, swapping in low calorie alternatives, etc., all those changes snowball over time into sustainable lifestyle changes.
I also don’t advocate any particular ‘named diet’ like paleo, keto, snake (?), etc. The best diet for you is the one you can maintain as a lifestyle. I like carbs, so keto would never work for me. I can’t do paleo as it cuts out a number of foods I love. But I can eat the foods I like and meet my nutritional goals by emphasizing low calorie density and finding certain substitutions that are 80-90% as good as the real deal.
I can have pancakes and french toast and ice cream and popcorn every day because I found recipes that work for me and use low calorie substitutions. I found these after the majority of my weight was lost, but they help me feel fuller and more satiated which helps with maintaining the lighter weight.
1 Like
Thank you. I did read the thread. I’ve been in groups like weight watchers, etc. as well. I posted this to see if I could find a way to get my head back in the game (cause I am some what discouraged). There was some really good ideas here…TwentyOneSpokes particularly gave me a great lead with the Atomic Habits idea.
No worries.
If it helps I’ve been on a similar(ish) spiral.
I raced IMUK at 80kg (still 2-3kg overweight) in 2013 then slowly started putting weight on to about 85kg over time while still training and racing. Then 18 months ago I spiralled and hit 90. I was shocked but just kept eating, chocolote, cookies etc. Then I’ve been around 95kg since last May and 8 weeks ago hit 99kg.
I couldn’t get my socks on without sitting down, I couldn’t run anymore, my kids were calling me out on it. I just drew a line in the sand and remembered how good it felt to be lighter. Started using MFP and logging stuff. No fancy diets, no macro counting, just being sensible and drinking A LOT of water, along with consistent training.
I’m 91.5kg today and on my way back to 80.
The thing is we need to stop bullshitting ourselves and be honest. And plan in advance.
On Sunday I at 4 chocolate biscuits one after another that were 500 calories and I was still hungry.
Last night I had 2 pork steaks and a massive plate of veg that was 460 cals and I was stuffed.
Be sensible and honest and the weight will fly off if you are also training a bit.
2 Likes
Probably the biggest takeaway from this thread is that there are loads of different ways to achieve weight loss that work for different people.
Think about what motivates you to stick to the process and how you can improve your relationship with food.
3 Likes
This is a really good book, fully recommended.