Captain Fastbastard Mayhem Posted June 25, 2015 Posted June 25, 2015 Uni.....I have found the same thing......if I eat my fruit serves together in a fruit salad it results is a surge in my blood sugar, and a massive insulin response. An hour and a half later I'm starving again (cravings). The trick with fruit is to eat my portions separately through the day and never on an empty stomach. Good to combine it it protien...ie a two egg omlette with an apple or a Low GI carb....cooked oats with apple chopped and added to it with some cinnamon. mmmmm. breakfast time..... Which for me is 2 poached eggs on a slice of low gi seed bread :-)
BarHugger Posted June 25, 2015 Posted June 25, 2015 Which for me is 2 poached eggs on a slice of low gi seed bread :-) Breakfast, lunch, dinner...................cheap-cheap.......one of each, chop en meng. &
NotSoBigBen Posted June 25, 2015 Posted June 25, 2015 I thought I was the only one .... 2 boiled eggs for brekvis, small tin of 'flavoured' tjoona for lunch (dolphin friendly nogal) every.damn.day but hey it works!
BarHugger Posted June 25, 2015 Posted June 25, 2015 I thought I was the only one .... 2 boiled eggs for brekvis, small tin of 'flavoured' tjoona for lunch (dolphin friendly nogal) every.damn.day but hey it works! Sometimes I throw out the egg and substitute with half a can of
Captain Fastbastard Mayhem Posted June 25, 2015 Posted June 25, 2015 I thought I was the only one .... 2 boiled eggs for brekvis, small tin of 'flavoured' tjoona for lunch (dolphin friendly nogal) every.damn.day but hey it works!nope. Tjooooona for lunch today as well. Will just throw in a bit of olive oil / mayo to make it a bit more palatable.
Sniffie Posted June 25, 2015 Posted June 25, 2015 Interesting that you say fruit salad fills you up, doesn't for me.If I have fruit salad and yoghurt for breakfast, by 10am I'm hungry, buy if I have a high protein brekkie (eggs) I'm good till lunch.Also I was told I'm eating too much fruit - fructose or something like that. Struggling with the cold weather to stay away from the sneaky calories in hot chocolate /milo.For me it's exactly the same. If I have fruit on an empty stomach, I am peckish all day. I try to stay low carb and have removed all processed food from my diet. I eat meat, fish, fowl, eggs, butter, olive oil, dairy, low starch vegetables and tree nuts. Trying to treat fruits as nature's candy, and will use it as a treat or during a long hard ride. Will also only buy what is in season, that way you get variety through the year, and is also a lot cheaper. While I am by no means a lean racing machine, my BMI is around 23, and what is more important it has remained stable for the last couple of years. By cutting out processed foods and reducing fruit intake my blood sugar remains stable all day, and cravings are more or less a thing of the past. Have introduced a bit of extra fat into my diet, since I am using olive oil on salad and stopped cutting of the piece of fat on the chop. What is amasing is that my lipid profile have improved somewhat since I started eating this way more than 2 years ago. Triglycerides and LDL are down and HDL are up. It has been an interesting time for me, cutting out certain foodstuff and seeing how my body reacts and learning in the process. The experiment is stil going strong, and I am still tweaking things here and there, but what I know for sure is that I am much healthier without most grain products in my diet.
Patchelicious Posted June 25, 2015 Posted June 25, 2015 My day consists out of: Breakfast:Usually 40g Fat, 25g Protein and 10g carb. = 500cal - Known as an omlette, with bacon, cheese, avo. Lunch:40g Fat, 25g Protein and 10g carb. = 500cal - Known as an either a chicken, tuna or "other meats and cheese" salads. Lots of green lettuce, you can have HUGE volumes without messing up your metrics Woolies does a 100g packet of mixed salad, there is like 14cals in it. Never get hungry during the day. Dinner:Wife involved, so no consistency, usually high in protein though.But never anything like pasta, rice, breads, potatoes, wraps (except the Woolies Coulie Wraps, yum yum!) Snacks: Droewors or nuts. Usually when I get home and am infront of the TV. Try and stay within 1800cals for the day... Weekends is a problem... beer, and the pizza that is needed to help with the hangover http://nickcheadlefitness.com/wp-content/uploads/2014/10/Matrix-Meme.jpg
Squier Posted June 25, 2015 Posted June 25, 2015 Nice to read what everyone's diets consist of. I was confident it wasn't going to happen again this year, but it did. The post sani2c binge... So, I have a kg or 2 to shake to get back to where I was. But over and above that I'd like to lose about 5 to get me close to 75. Currently, lunch is my biggest worry... I don't bant at all, but I do limit my carbs. Breakfast is either a small bowl of All bran flakes or 2/3 eggs & bacon/sausage. Lunch is my issue. Somedays I'll bring leftovers from home. That's all good. Chicken/red meat with veg. But, on most days, when I don't, I need to pick up something at the office. So, instead of buying a sandwich or junk food I usually just go for a bag of popcorn. I've grown to like it but I doubt that it's the healthiest option. In my mind, it's better than a toasted sadnwich though. Snack after work - Biltong or peanuts & raisins. Dinner - Red meat/chicken & veg, sometimes pasta (max once a week), and on the odd ocassion we'll have some sort of starch. I also have a sweet tooth which screws things up from time to time...
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 I just find it a bit unbelievable that jannievanzyl read a 417 page book, not a novel but a scientific study which makes quite heavy reading, plus all the scientific peer reviews, formed a opinion and cycled from Venice to Stutgard all in a period of a few days. Not arguing the ride, that must of been quite cool, just the amount of reading done. After reading the study he feels that red meat and animal fat is still the healthiest form of nutrition available to man.I read around 2 to 4 hours per day, specifically nutritional papers, studies and analysis of them. I know, it's sad, but it's kinda my thing. Been doing it for a few years now. nutrition is one of those things where, the more you read, the more you realise how little you know. Or the corollary; the less people know, the more they think they know. Any case, trust me, 417 pages are not an exception in this world. Just looking up to my bookcase, I can see quite a few 600+ page monsters. Often a bitch to work through them.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 I still promote moderation with most things, including red meat intake. Sugar and saturated fats are pro-inflammatory in nature, and I think increasing dietary saturated fat substantially without knowing exactly how it will effect one is risky behaviour.Quite a few massive meta-studies showing no risk with saturated fat. In fact, it's expected that the US dietary guidelines will remove saturated fat from the 'bad list' this year as they've already done with cholesterol.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 Have to be honest that in a non-clinical sense I haven't heard of kJ being delivered. I could be wrong, but perhaps it needs to be put into context i.e. 2000 kJ delivered to perform x amount of work? Let's see what others in the know have to say about this.Might be coming late into this but it likely that the 'Kj' seen is actual energy produced by the rider. This number tends to be about 4 times higher than energy expenditure measured and this is a function of a human being about 25% efficient as a machine. Can often be very confusing as, it happens, that there are also ~4Kj in 1Kcal. So the numbers can look very confusing.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 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.Yup, I take exception when people say "a calorie is not a calorie". It creates completely the wrong perception and sets people up for failure (thinking you just need to cut calories, it won't work long term). A calorie is a unit of energy (the amount of energy needed to raise the temperature of 4.2cc of water by 1 degree C) and this cannot be altered. What people are trying to say (badly) is; "the effect of one calorie of one type of macro-nutrient on your metabolism/body is different to a calorie from another macro". Energy balance, on it's own, give a poor explanation of the effect of diet. But, inversely, macro-composition also does not paint the whole picture. However, if you consider both to be two sides of the same coin, it suddenly comes together and everyone is effectively right. And the thing that ties the 2 together is your endocrine system.
Dgas Posted June 25, 2015 Posted June 25, 2015 Interesting that you say fruit salad fills you up, doesn't for me.If I have fruit salad and yoghurt for breakfast, by 10am I'm hungry, buy if I have a high protein brekkie (eggs) I'm good till lunch.Also I was told I'm eating too much fruit - fructose or something like that. Struggling with the cold weather to stay away from the sneaky calories in hot chocolate /milo.If I do have a fruit salad in the morning with some yoghurt then I will eat again, probably some more fruit, at around 11, then lunch at 12.30 and another fruit or salad snack at 3. I find that eating about 5 times a day keeps me from being hungry. Not sure about eating too much fruit, that somebody like Craig would have to comment on. I just figure that it's better than eating biscuits and for the same amount of calories I can eat more volume. I find that coffee, no milk and 2 Canderel sweeteners keeps hunger away. Also try Enrista 3 in 1 coffees, late's and capuchinos, the calorie reduced ones have 260kJ per serving. I have those with 2 Canderel sweeteners.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 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.I've been tracking EVERYTHING I eat, my exercise, blood glucose and ketone levels (for the last year) and quarterly full blood works since 2010. By now I can judge the amount and macro-composition of a meal pretty accurately and, yet, if I stop using my tracker (I use Fatsecret), within weeks I misjudge what I eat. As Patch said, using a food tracker not only makes you aware but no-one can judge perfectly what they eat if they don't measure it. One of my favourite saying is; "You can't manage what you don't measure".
Sports Certified Dietitian Posted June 25, 2015 Author Posted June 25, 2015 Yup, I take exception when people say "a calorie is not a calorie". It creates completely the wrong perception and sets people up for failure (thinking you just need to cut calories, it won't work long term). A calorie is a unit of energy (the amount of energy needed to raise the temperature of 4.2cc of water by 1 degree C) and this cannot be altered. What people are trying to say (badly) is; "the effect of one calorie of one type of macro-nutrient on your metabolism/body is different to a calorie from another macro". Energy balance, on it's own, give a poor explanation of the effect of diet. But, inversely, macro-composition also does not paint the whole picture. However, if you consider both to be two sides of the same coin, it suddenly comes together and everyone is effectively right. And the thing that ties the 2 together is your endocrine system.Yeah, agree with you. It's a number of things coming together to influence how we respond to diet. All of it is in the end determined by our genetics.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 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.Most of these guys use the technology from Firstbeat to calculate energy expenditure. You can also read a bit here: http://www.dcrainmaker.com/2010/11/how-calorie-measurement-works-on-garmin.html
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