This article is a transcribed edited summary of a video Bob and Brad recorded in June 2020.
For the original video go to https://www.youtube.com/watch?v=MZnbUAgD9gM&t=1s
Bob: So, we, Bob and Brad, followed one simple rule and we lost 20 pounds. It’s called the 5 to 1 rule.
Brad: 20 pounds a piece?
Bob: 20 pounds a piece! Yup.
Brad: 40 pounds total.
Bob: Look back on our videos. We used to wear those billowy shirts, remember that?
2015 2020
Brad: Yeah, people used to complain that we didn’t have fitted shirts. Well we did that for a reason.
Bob: It’s true though with the 20 lbs., and I think this was true for you too, Brad, we lost a lot of it around the middle.
Brad: I have to say, my pants are all loose, so it had to be more then just the middle.
Bob: Your buttock too?
Brad: Yeah, ha-ha.
Bob: So, the main thing that Brad and I did, we’re going to talk about the simple rule, but the main thing we did is we decreased the amount of our carbohydrates. Now, we’re not keto people. We do eat carbs, yet. But we decreased the amount because we were, I don’t know about you, Brad, but I was a carb fiend. That was the main part of my diet was carbs.
Brad: You really need to define carbs because that’s a really broad thing. I really wasn’t clear before I started this.
Bob: Carbs are mainly sugars and starches and the body breaks it into glucose which is a simple sugar.
Brad: Yeah, but we’re talking like, bread.
Bob: Yes, pasta and bread.
Brad: I had no idea those were sugars. I thought sugar was table sugar, you know.
Bob: Exactly, good point. I know one girl that works for us, Pat Beckman, I probably shouldn’t say that. Shoot, Pat B, all she did was eat less bread. That’s all she did, and she lost, oh I bet she lost at least 20 pounds, if not more. For me, it was a lot less pasta and the right kind of pasta. That’s what that rule is about. I wouldn’t hesitate, like if there was candy in the office, I wouldn’t hesitate to take one here and there. I just stopped that.
Brad: If there’s one little piece there I might but it all depends. But let’s go on.
Bob: So, I’m not a vegetarian either, but I eat more plant based now. I think you do too, Brad, don’t you?
Brad: Oh, yeah, sure. More veggies.
Bob: More veggies, so I guess you call that a flexitarian. So, you’ll eat meat, I had meat this weekend, but it’s only more occasional and when I eat the meat, I try to eat the grass fed organic. I’m not completely strict. The rule is called the 5 to 1 rule. Especially when you buy packaged grain products, you want to look for whole grain. The problem is these companies will try to deceive you. They’ll call it multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, bran, all these things sound like they are really good, and like they are whole wheat, but they may not be.
Brad: You can put any title or name on there that you want as long as there’s some kernel of the truth there.
Bob: So, we have some products right here that we are going to apply the rule to, but let’s show the rule right here, Brad. What you’re going to do, you’re going to go to the nutrition facts on the side of the box. You’re going to look for two things. You’re going to look for grams of carbohydrates and grams of dietary fiber. You’re going to take the grams of carbohydrates, that’s on the top part and you put the grams of dietary fiber on the bottom. You divide it out and it should end up being five or less. We are going to give you some real-life examples. This is the pasta I started eating instead of regular pasta, and this is called Barilla Whole Wheat Rotini, excellent source of fiber. So, 39 grams of carbs in a serving, 7 grams of dietary fiber. I divided it out, ends up being 5.57. So, a little bit high, but this is the best that there is at my store. If anybody else out there knows one that’s better, I could order online. I’ll go ahead and do that.
Brad: Just fudge the math a little bit. Put this down like that, that’d be better.
Bob: Make that an 8. Then I’m good!
Brad: Just a little misprint.
Bob: So, I’ve kind of gone away from popcorn, I thought popcorn was bad for you. All-natural popcorn let’s look at it here. 22 grams of carbs, 6 grams of dietary fiber. 3.66m really well below the five.
Brad: Have you looked at unnatural popcorn?
Bob: I didn’t, I should have. You have to watch out, you know. If you put too much salt on, I use NoSalt, so it doesn’t raise the sodium. I try to watch it, I put a little butter on it.
Brad: There’s always a little cheating in life. You have to spice things up a little, you know what I’m saying.
Bob: Let’s look at Cheerios. This used to be a staple in our family. 100% whole grain oats, it’s heart healthy, they’ve got the heart even on here.
Brad: Well, you can’t go wrong with that then.
Bob: Well, let’s see, so it’s got 20 grams of carbs but only 3 grams of dietary fiber. Really not very much. So, it’s ends up being 6.666… That’s starting to push it a little bit. 666 is the sign of the devil, by the way.
Brad: Well then you really shouldn’t eat it.
Bob: It’s not the worst and Brad, you were asking me, have I seen some that are like a lot worse? Well, yeah, I’ve seen some that have like 2 grams of fiber and 20 grams of carbs, so the ratio was 10. I’m sure there’s a lot of things that are much higher. The other thing with Cheerios, it has 140 mg of sodium too.
Brad: Isn’t it amazing, those little dry things, they have salt in them like that? I mean, everyone feeds their kids Cheerios. Liz, do you guys do Cheerios to your kids? It’s like, I saw that movie with John Travolta, he was feeding that kid Cheerios. Everyone does it.
Bob: It isn’t the worst. It is by far, in fact, the ones for kids, it’s probably the best. It’s better then Cocoa Puffs or Lucky Charms.
Brad: Yeah, they are made with sugar and a little bit of fiber.
Bob: But, you know, I got this ratio by the way from the book, “How Not to Die”, by Dr. Michael Greger. I’m a big fan of his work. He’s also got a website, nutritionfacts.org, I believe. You can get all this stuff for free. He’s got great videos on it. You can check that out too. So, any other advice, Brad for losing weight? You know, it’s interesting, you know, both Brad and I work out a lot. But we worked out before too. So that wasn’t the factor. I worked out just as much before. Really, weight loss does occur at the table and not really in the gym as much as you would think.
Brad: And I don’t know about the studies, but I think in general, as you age, it is even more so. I would work out as I got older and it wouldn’t move the needle. I mean, I don’t eat pasta, I just don’t care about it, but breads, ice cream, you know. Obviously, that’s a big one, but I really like ice cream. Oh my God.
Bob: I know we are dragging this on a little bit, but I think what I’ve found I wasn’t hungry at all. I’m eating this stuff and I’m not hungry. I’m eating as much as I want to eat, and I just watch the pounds. At one point, this started about two or three years ago, I was wondering, do I have cancer or something? I mean, why am I losing weight like this? It was just that I had changed this, and I know some people don’t want to hear that, but it’s worked for my wife too and especially when she started going more plant based. Now she says she’s down into a range where she hasn’t been for 10, 15 years.
Brad: What about potatoes?
Bob: Potatoes have a lot of starches and I think also, you’d have to look it up.
Brad: Everything I’ve read they say they don’t like potatoes, so we do yams.
Bob: Yes, yams are good.
Brad: Right. I like them better anyways, but I always just kind of wondered if other people are doing potatoes.
Bob: I yam what I yam. Remember, Brad and I can fix just about anything,
Brad: except for...
Bob: A broken heart.
Brad: But we’re working on it.
Bob: This is heart healthy stuff.
Brad: That’s right. It’ll be part of one of the chapters.
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