diet advice

[Odinson]

Why does everyone hate on carbs? I love carbs, eat a lot of carbs.

 

CALORIES.... Count your calories.

 

Yes, not all calories are made equal, but carbs are rad if you have a balance.

 

Carbs are so non-specific. A sour worm and a mango are both 'carbs'. Guess which one is going to be good for you. So many carbs are also high in protein. I had a little sprouted wheat loaf this past weekend, which is a 'carb', but it had 11g of protein per 100g. 

 

I think it's better to talk about foods, as opposed to just macros. 

 

I also eat hella lot of carbs. You can even eat high carb as a diabetic. 

[Odinson]

https://www.instagram.com/p/Byw4DBQHa9d/

 

 

 

So often I see this message of “everything in moderation” & “balance” but what does that really mean & is it working?
These are catch phrases pushed by the folks that over hype calorie counting and the whole If It Fits Your Macros (IIFYM) ideology. ⠀⠀⠀⠀⠀⠀⠀
What we need to realise is calorie counting, “balance” and “moderation” is not new and it’s not serving us. The average person in America and the UK gets over 50% of their daily calories from ultra processed foods made in factories. Hyper palatable foods in packaging like bread, cereal, salty snacks, & soda, many of which have additives like sweeteners, artificial flavours, & emulsifiers. Most use pretty packaging to appeal to children (and adults) and call out certain nutrients to make you think they’re nourishing when really these are typically quite empty calories. Plenty of science links these foods to today’s epidemic of overweight, undernourished & disease riddled humans.
The “moderation” & “if it fits your macros” idea plays into the hands of these food manufacturers. They would be loving the fact that body builders & PT’s tell people they don’t have to “give up” the junk. I’ve called it junk rather than “junk food” because most of it really isn’t truly food. These companies know that as long as you keep their products in the game you’ll forever be longing for them...forever addicted. The ironic thing is when we say goodbye to the ‘junk’ our taste buds change, we are free’d from the modern food system, in control of our own health and it won’t be long before the sweetness provided by nature herself is just as satisfying as the old ultra processed favourites created by food scientists.
We have a choice. Do we want to concede that the modern food system has control of us. Eat their foods & increase our risk of disease...count calories in order to fit their nutrient poor highly processed ingredients into our body. Or free ourselves from the entire system & ask ourselves “will this nourish my body” rather than “how many calories are in this”. Counting calories is fine in certain circumstances but to truly address human health it starts with understanding healthy food selection.

[Odinson]

For the calorie counters (Johan et al), kudos! You okes have lost big weight. 

 

Personally, I think calorie counting is very difficult for a lot (most people) and getting long term adherence is perhaps even more. It's definitely good to gain an understanding of how much energy is in a certain portion of food. People generally vastly underestimate their energy requirements. 

 

I've posted this all over this site before, but will do it again. 

 

Randomized Controlled Trial with people eating as much as they want, no calorie counting and no mandated exercise. 

 

 

 

Background/Objective:

There is little randomised evidence using a whole food plant-based (WFPB) diet as intervention for elevated body mass index (BMI) or dyslipidaemia. We investigated the effectiveness of a community-based dietary programme. Primary end points: BMI and cholesterol at 6 months (subsequently extended).

Subjects:

Ages 35–70, from one general practice in Gisborne, New Zealand. Diagnosed with obesity or overweight and at least one of type 2 diabetes, ischaemic heart disease, hypertension or hypercholesterolaemia. Of 65 subjects randomised (control n=32, intervention n=33), 49 (75.4%) completed the study to 6 months. Twenty-three (70%) intervention participants were followed up at 12 months.

Methods:

All participants received normal care. Intervention participants attended facilitated meetings twice-weekly for 12 weeks, and followed a non-energy-restricted WFPB diet with vitamin B12 supplementation.

Results:

At 6 months, mean BMI reduction was greater with the WFPB diet compared with normal care (4.4 vs 0.4, difference: 3.9 kg m−2 (95% confidence interval (CI)±1), P<0.0001). Mean cholesterol reduction was greater with the WFPB diet, but the difference was not significant compared with normal care (0.71 vs 0.26, difference: 0.45 mmol l−1 (95% CI±0.54), P=0.1), unless dropouts were excluded (difference: 0.56 mmol l−1 (95% CI±0.54), P=0.05). Twelve-month mean reductions for the WFPB diet group were 4.2 (±0.8) kg m−2 BMI points and 0.55 (±0.54, P=0.05) mmol l−1 total cholesterol. No serious harms were reported.

Conclusions:

This programme led to significant improvements in BMI, cholesterol and other risk factors. To the best of our knowledge, this research has achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy intake or mandate regular exercise.

 

https://www.nature.com/articles/nutd20173

[Dadbod Racing]

People think beer is a recovery drink....

 

When did this change? Is it not a recovery drink? I feel so good after having a cold one after a session! 

[Chris_]

hey all,

 

Im wanting to lean up (winter spread is setting in) and get my shape back for summer.... Any diet advice will be greatly appreciated.

 

(sorry for restart) If you're just trying to get leaner, I'd say keep your training either - very long and very easy to get in that fat burning zone, or, very hard and probably in the gym to build muscle which in turn jacks your metabolism. 

 

Avoid processed foods, sugar spikes, dairy.

 

In fact if you just look up anti-inflammatory foods there is often a good list of stuff to avoid for (general well-being and) weight-management - most of it common sense but you never know what you'll pick up on.

[TIB]

nothing wrong with them, Some body types just digest them better than others...if you are insulin resistant, carbs can be difficult.

 

PS: sorry about the edits...my fricken keyboard is acting up after a coffee spill.

 

Too much sugar in your coffee.... makes the keys sticky 

['Dale]

Train more time above 90 percent effort.

 

Eat less.

 

Eat fresh foods.

 

Sleep more.

[lechatnoir]

(sorry for restart) If you're just trying to get leaner, I'd say keep your training either - very long and very easy to get in that fat burning zone, or, very hard and probably in the gym to build muscle which in turn jacks your metabolism. 

 

You burn more fat at higher intensities than the accepted 'fat burning' zone, but as percentage of the total at the higher intensity, it's less... that's why HIIT is so effective

 

Avoid processed foods, sugar spikes, dairy.

 

^^^ This is good advice

 

In fact if you just look up anti-inflammatory foods there is often a good list of stuff to avoid for (general well-being and) weight-management - most of it common sense but you never know what you'll pick up on.

 

^^^This is very good advice

[Yazpeter]

My two cents. Beginning of this year I was 89kg and started the intermittent fasting. Since then I've lost 8kg and all I do is stopping eating before 7pm and then eat again the following 11am. I don't more than 2000 calories. So I basically eat anything I want as long as I don't exceed my calorie intake. Works well!

[MORNE]

Too much sugar in your coffee.... makes the keys sticky 

haha, we don't even have sugar in the house. We never buy it. When we have guests staying over they know to bring their own if they drink coffee 

 

OT - the keyboard presses random keys as type or doesn't hit spacebar all the time so I have to go over my posts when using that specific computer...obviously sometimes I miss things and have to edit . I use different computers so it isn't ALL the time