Dietitian's corner

[blondeonabike]

Morning guys.

 

Regarding nutrition I think of it as "training off the bike"  I mean.....If I can put in the blood and sweat for my intervals on the bike, saying no to the odd naughty piece of sugar should actually be the easy part?

 

My problem is I'm busy and always on the go and battle to write all my food down to keep track.  It is so easy to overeat and "forget" about things you have eaten especially if it was a quick little nibble here and there.  I've started measuring my whole days food out in the morning, and putting it into a large tupperware container in the fridge.  And when I eat, I eat only from that.  I can visually see as I go through the day where I stand.  It has really helped. 

[Captain Fastbastard Mayhem]

I use " My Fitness Pal" and it works for me. I do realize that calories used while excersizing are not quite the same as calories consumed. On days that I do not train I make sure I don't go over my food calorie target for the day. On days that I excersize I make sure that I have at least 2000 kJ " left over " after eating. It helps to log everything that you eat and drink as it makes you realize how it all adds up. i now plan my meals well in advance.

Yeah, that's what I (try to) do. I just need to get the basics done right and not just left up to teh last minute, which is critical in following any sort of meal plan. 

[HBO]

Recent credible science (Robert Lustig et al) has shown that the whole calories in vs calories out "balance" is a myth - basically "a calorie is not a calorie". What they mean by that is that expending 100 calories of work on the bike does not "burn" 100 of the food calories that you ate. They are only vaguely related as the metabolic process is highly complex and cannot be reduced to calories in vs calories out. A calorie of protein is metabolised very differently to a calorie of fat, for example, and that is again influenced by a host of other factors. 

 

The implications are that tools like MyFitnessPal are useless. It could well be that the mere act of noting what you eat makes you more conscious of your diet and keeps it in check. It's far more likely that this indirect placebo effect is what gives the results rather than having kept your supposed calories in equal to your calories out. 

 

My experience has confirmed this. (Ok, I know, sample of one, anecdotal and all.) About two years ago I modified my diet by cutting back refined carbs and eating more saturated fat. I lost 6kg but can assure you that my food calorie intake (as e.g. MyFitnessPal would measure it) *increased* without a commensurate increase in exercise. 

 

Here's a good explanation:

http://www.huffingtonpost.com/robert-lustig-md/sugar-toxic_b_2759564.html

Very interesting article. What gives me hope for the future, is that there is more and ore people speaking out against sugar and more and more studies are being conducted to prove how bad it actually is- (since the food corps wants proof)

[HBO]

Guys, can anyone give some guidance, I've started using My Fitness Pal and have a query around the calories calculation. I train with a power meter and the Garmin gives a Calorie figure in the power section and also in the summary. Which does one use? The summary figure is drastically higher than the WORK figure in the power section.

I question the accuracy of the calorie expenditure numbers. I get different values from my Garmin and Polar, Polar is always more by quite a margin.

Using the calculator that Craig mentioned (post 190) also gives me even a higher value than Polar.

 

I don't know how much one can rely on these values and/ or if there is a more correct formula one can use to calculate calorie expenditure.

 

I also use My Fitness Pal and make sure that on none-training days I consume about 50 kcal less than what is allowed and on training days about 200 to 500 kcal depending on the distance/ intensity.

 

The greatest benefit from MFP is that I can keep track of my carb/ protein/ fat intake.

 

There are some quite knowledgeable guys that I'm sure will have some valuable input.

[jcza]

I won't argue with all calories are not equal but this is interesting - http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

 

Make up your own mind 

[Captain Fastbastard Mayhem]

I won't argue with all calories are not equal but this is interesting - http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

 

Make up your own mind 

BAHAHAHAHAHAHA!!!

[HBO]

I won't argue with all calories are not equal but this is interesting - http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

 

Make up your own mind

Well, my brother lost 9kg in about 8 months by calculating his calorie intake also using Myfitness pal.

 

Although he did cut back on sweets/ cookies/ simba chips/ soda drinks to stay within his calorie limits for the day, he still enjoyed those stuff especially over weekends.

 

When we visit our parents (at least once a month), there is always cake and tart with tea time and he always has some. But always one helping.

 

there were days where he exceeded the allowed calorie intake, but he would made sure, that over a week period, there would be a deficit.

 

His body fat is down to 22% from 29%

[cat-i]

 

The implications are that tools like MyFitnessPal are useless. It could well be that the mere act of noting what you eat makes you more conscious of your diet and keeps it in check.

It's far more likely that this indirect placebo effect is what gives the results rather than having kept your supposed calories in equal to your calories out. 

 

 

The placebo effect?

[Patchelicious]

 

 

The implications are that tools like MyFitnessPal are useless. It could well be that the mere act of noting what you eat makes you more conscious of your diet and keeps it in check. It's far more likely that this indirect placebo effect is what gives the results rather than having kept your supposed calories in equal to your calories out. 

 

Snip*

 

I agree with the first statement:

It is exactly by keeping a diary that you show more discipline in what you eat. It also shows you just how bad the "cheats" are. So you are far more likely to stick to your calorie allocations.

 

However that is not a "placebo" effect. Because you ARE altering what you take in, not what you THINK you are taking in. So not a placebo effect, but a real effect.

[Captain Fastbastard Mayhem]

The placebo effect?

Wrong wording there for sure. Reduction of consumed calories as a result of monitoring your intake is NOT a placebo effect. It's a directly contributing factor that by no means has zero effect on the outcome, apart from affecting the person's perceptions of intake. 

 

In short - he's right, but not 

 

Also - there's no such thing as an "indirect placebo effect"

[Mntboy]

Morning guys.

 

Regarding nutrition I think of it as "training off the bike" I mean.....If I can put in the blood and sweat for my intervals on the bike, saying no to the odd naughty piece of sugar should actually be the easy part?

 

My problem is I'm busy and always on the go and battle to write all my food down to keep track. It is so easy to overeat and "forget" about things you have eaten especially if it was a quick little nibble here and there. I've started measuring my whole days food out in the morning, and putting it into a large tupperware container in the fridge. And when I eat, I eat only from that. I can visually see as I go through the day where I stand. It has really helped.

That's pretty darn genius blonde! What does this box consist of and do you prepare it ahead of time?

[Sports Certified Dietitian]

Recent credible science (Robert Lustig et al) has shown that the whole calories in vs calories out "balance" is a myth - basically "a calorie is not a calorie". What they mean by that is that expending 100 calories of work on the bike does not "burn" 100 of the food calories that you ate. They are only vaguely related as the metabolic process is highly complex and cannot be reduced to calories in vs calories out. A calorie of protein is metabolised very differently to a calorie of fat, for example, and that is again influenced by a host of other factors. 

 

The implications are that tools like MyFitnessPal are useless. It could well be that the mere act of noting what you eat makes you more conscious of your diet and keeps it in check. It's far more likely that this indirect placebo effect is what gives the results rather than having kept your supposed calories in equal to your calories out. 

 

My experience has confirmed this. (Ok, I know, sample of one, anecdotal and all.) About two years ago I modified my diet by cutting back refined carbs and eating more saturated fat. I lost 6kg but can assure you that my food calorie intake (as e.g. MyFitnessPal would measure it) *increased* without a commensurate increase in exercise. 

 

Here's a good explanation:

http://www.huffingtonpost.com/robert-lustig-md/sugar-toxic_b_2759564.html

Read the article you posted. Nice synopsis of the concept.

 

From a dietetic/science perspective, there isn't much that is new in this article though.

 

Irrespective of calorie content, the source of the calorie does influence one’s health e.g. omega 3 fats versus trans fatty acids. Reduced energy absorption through increased fibre intake has been encouraged by professionals for a long time.The thermic effect i.e. thermogenesis of the different macronutrients is different and when energy needs are calculated this does/should get taken into account.

 

My thinking about energy balance is that at the end of the day, it's a starting point. I encourage the consumption of a health balanced diet with lots of fibre etc., but excess energy in versus out will result in general in weight gain.

 

Most methods/devices that calculate energy expenditure, say on the bike, aren't 100% accurate. The more factors like weight, height, gender, age etc. you can take into account, the more accurate it gets. But whatever your measurement shows you, it allows you at the end of the day/week/month to judge your energy balance, as you have other tools at your disposal like weight, body composition etc.

 

There is conflict between health and sporting performance. Having sugary drinks that contain fructose to lower GI isn't the healthiest thing to do. But at the end of the day you have to weigh the benefits: will it be better to ensure hydration and an energy source with my 4-hour tough ride, and prevent dehydration and poor performance, or do I give total priority to health and forgo the drink.

 

Away from sport, what can't be disputed is that sugar and junk food consumption has increased, while activity and exercise has decreased. South Africa is fast catching up the USA and the UK with obesity, diabetes etc.

[Sports Certified Dietitian]

That's pretty darn genius blonde! What does this box consist of and do you prepare it ahead of time?

Excellent method if you can implement that.

[Sports Certified Dietitian]

I agree with the first statement:

It is exactly by keeping a diary that you show more discipline in what you eat. It also shows you just how bad the "cheats" are. So you are far more likely to stick to your calorie allocations.

 

However that is not a "placebo" effect. Because you ARE altering what you take in, not what you THINK you are taking in. So not a placebo effect, but a real effect.

It is usually an eye opener to keep a food diary. One learns a lot from it. Dietitians when assessing food intake use a 24-hour recall, but we are also aware of the fact that a person's memory can be a bit selective at times, and use other methods to get a better idea of food choices and intake.

[Sports Certified Dietitian]

Well, my brother lost 9kg in about 8 months by calculating his calorie intake also using Myfitness pal.

 

Although he did cut back on sweets/ cookies/ simba chips/ soda drinks to stay within his calorie limits for the day, he still enjoyed those stuff especially over weekends.

 

When we visit our parents (at least once a month), there is always cake and tart with tea time and he always has some. But always one helping.

 

there were days where he exceeded the allowed calorie intake, but he would made sure, that over a week period, there would be a deficit.

 

His body fat is down to 22% from 29%

Perfect scenario. Reduce energy intake by targetting sugar/empty calories. Keep it up!

[Sports Certified Dietitian]

I question the accuracy of the calorie expenditure numbers. I get different values from my Garmin and Polar, Polar is always more by quite a margin.

Using the calculator that Craig mentioned (post 190) also gives me even a higher value than Polar.

 

I don't know how much one can rely on these values and/ or if there is a more correct formula one can use to calculate calorie expenditure.

 

I also use My Fitness Pal and make sure that on none-training days I consume about 50 kcal less than what is allowed and on training days about 200 to 500 kcal depending on the distance/ intensity.

 

The greatest benefit from MFP is that I can keep track of my carb/ protein/ fat intake.

 

There are some quite knowledgeable guys that I'm sure will have some valuable input.

I have to say that I'm in the dark with how the energy expenditure is calculated with the polar and Garmin equipment that you have.

 

I'd probably use both and get an average, then at the end of the "day", make adjustments to your dietary intake based on weight and body composition.