Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
That's pretty much what my nutrition plan has been amounting to the last few weeks. I was pretty good there for a while, but not it seems I like to go in phases, spiking my energy up and down using sugar in juice and soda throughout the day rather than eat bread and sandwhiches. Ill then just be eating plain burgers or chicken by the mouthful for the rest of the day. Does this sound okay? Would it effect my energy level, capacity to exercise hard for an hour a day, or health?
I suck at nutrition. My advice is always just eat balanced meals, and workout harder, and if you are really motivated, start by writing down what you eat for three days. Well I've never had anyone do that so what can I say?
If your advice is always eat balance meals, why don't you follow it?
And if you are really motivated, why don't you write down what you are eating for three days and really get a picture?
I am hoping you are just generalizing what you are eating, because my first reaction to the post was speechlessness.
Maybe you should post what a daily feed looks like for you?
As an aspiring wellness coach I see two courses of action for you. 1) You should learn something about nutrition. 2) Tell clients you are not qualified to offer nutritional advice.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
1. Use a decent formula that takes into account activity to calculate how many calories you would need to eat to maintain your current weight. If you want to lose weight, subtract calories from that number. If you want to gain weight, add calories to that number.
2. Make a rough estimate of what macronutrients you want your calories to come from. 40/30/30, 30/40/30, 40/40/20, 25/50/25, 33/33/33 (C/P/F) are all reasonable macronutrient breakdowns (and there are tons more). You don't necessarily have to pick one, but you may decide to stay in the range of one of those.
3. Decide the quality of the food you want to eat.
Vegetables > Fruit > Whole grains > Refined Grains
Omega 3 Fatty acids > Unsaturated fat > Saturated fat (although it isn't so clear cut)
Fish/Lean Meat/poultry > fattier cuts of meat > heavily processed meats
(again, just examples and generalizations. Quality of food is dependant on your own values. Some may say full fat cheese is the devil and whole grains are great while others may say full fat cheese is superior to low-fat cheese and whole grains should only be consumed in very minute amounts)
4. Spread calories and/or macronutrient grams throughout the day depending on preferences (you can have 6 equal sized meals, 3 dominant meals and 3 snacks, etc).
This is a good place to start. Very oversimplified. If you have any questions, ask.
Last edited by Josh Rider : 01-11-2009 at 12:22 PM.
In terms of energy to do activity, a carb is a carb is a carb. I don't care if you're eating the best whole grains or pure dextrose, it's all the same because it all becomes glucose.
On the health and nutrition side though, well, honestly I can't even make a solid debate in favor of getting vitamins, minerals, etc. through veggies because a lot of what is needed is already present in protein sources and there are plenty of cultures in frozen areas who survive on nothing more than meat.
I will say if I go too long with too few veggies I do start to feel "icky" for lack of a better term. Like, when you've been living for three weeks on turkey, ham, pie, cookies and chocolate leftovers after the holidays and you just don't feel like you're running/burning "cleanly".
That's not to say I haven't done the strictly meat and chocolate diet for extended periods. I don't ever get tired of that. Eventually I start to crave the green stuff again.
Well, that diet is far from perfect, but apparently you manage to burn off everything you are eating.. as long as you are maintaining or in a deficit, poor quality food doesn't affect health too much, like mpipes says.. except that you will generally really feel better on a healthier diet with more veggies, fruit & non-fastfood protein sources.
Once you hit your late 30s though, a poor diet will catch up with you and quality starts to matter way more.. if your health is even only slightly compromised already, you will notice a difference immediately between a diet with a lot of high quality foods..
However, contrary to what a lot of people claim, regardless of whether it's refined or whole , grains & to a lesser extent legumes are NOT part of a healthy diet.. not to me actually.. simple refined sugars do far less damage .
However, contrary to what a lot of people claim, regardless of whether it's refined or whole , grains & to a lesser extent legumes are NOT part of a healthy diet.. not to me actually.. simple refined sugars do far less damage .
I partially disagree. I do believe that fruits and vegetables are both superior carbohydrate sources to whole grains, but I also believe that labeling something such as whole grains as plainly unhealthy is stupid. Contrary to what many people seem to put out as fact, most people can achieve their goals without jumping to low-carb or just fruit/vegetables for carbohydrates. The main variable of success is consistency: provided you consume the right amount of calories, a reasonable macronutrient breakdown, and don't eat the type of junk that everyone considers junk (eg. cookies, cakes, etc), 75%+ of the equation for progress is solved.
Doesn't matter at ALL if it's cookies or whole wheat grain bread.. as a matter of fact, the cookies would be less problematic = less fiber to irritate the bowels.
Same for vegetables.. some people can only tolerate low-fiber raw veggies or well cooked fibrous veggies.
Don't ASSume everyone has a great digestive tract...
How can gluten, a protein from a naturally occurring foodstuff, be harmful?
First, it must be understood that the gluten-containing grains we eat today are actually domesticated and now genetically hybridized versions of what originally were wild grasses endemic to the Tigris-Euphrates river basin. Presumably, due to pressures from shortages of other foods, or ingenuity of ancient peoples, these grasses became a source of food and calories. Learning how to cultivate and farm these and other plants alleviated the pressures of the hunting/gathering lifestyle, paving the way for more abundant and readily available food, which in turn, paved the way for the more stable and populated Agrarian societies that followed. It is believed and seems sensible, that this shift to agriculture-based societies was responsible for the flourishing (note the word flour in flourishing) civilizations of Mesopotamia and Egypt that followed. Thus, wheat, barley, rye, and oats are genetic derivatives of wild grass, and therefore pose the possibility that eating a wild plant may possess some toxicity.
The nature of the toxicity, although to some extent stems directly from the chemical nature of gluten, is mostly due to a reaction that occurs by the immune system of individuals in possession of certain genes that recognize gluten for the foreign protein that it is and hence toxic. The immune system genes in control of this reaction are actually not rare, and may be present in up to 60% of Americans (based on my research).
However, there are other, as of yet undetermined, genes that control whether or not a toxic reaction will occur, and further, whether and how much the reaction will result in damage to the intestine and other tissues. It is speculated that the structure of gluten may be similar to an infectious agent (for example a virus) and that is really why the gene is present in the immune system in the first place. It is even possible that the gene controlling reactivity to gluten is so common because millions of years ago it lent a survival advantage against dying from infections to those possessing it.
Thus, having an immune system that recognizes gluten as a foreign, potentially toxic protein actually may be a sign of an immune system that is particularly sensitive and protective. Although this may portend protection against infections, the down side is that the same genes lead to more severe, longer lasting immune responses to foods, environmental allergens, and even the human body itself. The consequences of these reactions are food sensitivities (of which gluten sensitivity is just one), allergies/asthma, and autoimmune disease, respectively
Here's what she posted, important part in bold. Life with gluten intolerance or allergy:
Quote:
Originally Posted by Espi
However, contrary to what a lot of people claim, regardless of whether it's refined or whole , grains & to a lesser extent legumes are NOT part of a healthy diet.. not to me actually.. simple refined sugars do far less damage .
Espi, I haven't done the research on gluten but is an allergy/intolerance something that somebody could have and not really know it? Say if they have some minor constant problem and know something isn't right but it never seems to get diagnosed through multiple doctor visits?
Here's what she posted, important part in bold. Life with gluten intolerance or allergy:
Espi, I haven't done the research on gluten but is an allergy/intolerance something that somebody could have and not really know it? Say if they have some minor constant problem and know something isn't right but it never seems to get diagnosed through multiple doctor visits?
Certainly Espi or Julie would know more about this but yes celiac disease or gluten allergies intolerances can manifest with a host of symptoms and be a bear to diagnose. My understanding at least with celiac disease is that symptoms are so varied because as the gut is damaged by gluten then a whole host of deficiencies and malabsorptions can start occuring and what one person is deficient in the next may not be. The symptoms are highly variable from person to person. I also vaguely remember something along the lines that celiac disease is woefully under diagnosed in the United States. Most other countries especially European ones the incidence is markedly higher. People who are experts in celiac disease don't believe that Americans have a lower incidence than other countries it's just that America is behind the times in identifying it in the first place.
So, no one should eat any carbohydrates except fruits and vegetables in your philosophy?
Are you talking to me? If you are, you are totally wrong, since I use refined carbs as a sportsdrink and thrive on it. Candy doesn't bother me either but I've got to be very careful about eating something with gluten and in those cases, non-fibrous refined gluten sources do less damage.
Diana, I didn't have a clue for the longest time but had chronic joint pain as well as low-grade gut pain plus deteriorating (short-term) memory, all of which improved upon starting a keto diet, which however made me stall due to thyroid slowdown on too few carbs.
currently 35-40% of calories from carbs are optimal, I just get them mostly from non-grainy sources: fruit (juice), veggies, simple carbs (mostly palatinose & maltodextrin) , (sweet) potatoes and candy. Rice & corn too, as well as quinoa but those don't satiate as well.. they are good carb sources for large (UD2.0-style) refeeds though.
I just focus on getting enough protein, and having energy, since that is a priority to me, and it sounds like not worrying about grains isn't such a big deal, but that I could definitely improve on vegetables, which will come along as soon as I finish some other priorities, such as cleaning the kitchen after I get the plumbing working etc...
Knowledge of how to cook or how to make less mess techniques are always appreciated, and just remember, Anthony Robbins was washing dishes in his bathtub at age 21, before at age 25 he began to travel and give motivational speeches. One of the top 10 most important people in the world he was named and he wrote many books like Unlimited Power. He now lives on a lake in a castle with his wife and I don't know what else.
I know all that, but sometimes I feel depressed and want a quick high, so I drink sugar, and most of the time with caffeine in it. I pretty much stay cut no matter what i eat or drink, which makes it harder, however, I have more energy, and get more accomplished if I eat as you say, and that results in a life high better than any. Honesty is the first step right Thanks for the comments, always appreciated.
No dietary carbs, just sugar and protein
Eventually I start to crave the green stuff again.
Linear Mode
