DuckThor Evil
Legend
There have been some amount of talk lately regarding different diets, health, exercise and whatnot, and often those discussions pop up in multiple other unrelated threads, so I figured we have atleast few people here who likes to discuss these matters and perhaps this thread can be that place?
I myself have always been interested on this subject and lately have put more focus into it, mainly because I have had trouble keeping my weight down and I've got some health issues like the gout, somewhat high blood pressure and some concerns whether I was developing type 2 diabetes. I've basically tried many different diets and have had good success with them, but I've never truly put REALLY serious thought into how food actually reacts and transform our bodies, until maybe two months ago.
(copied from the movie reviews thread)
I watched that a little while ago and thought it was pretty good stuff in general and can sincerely recommend everyone to watch it. Also In the movie thread there was talk about the documentary Fat Head and it contains some valuable information on cholestrol and how the accepted "truths" regarding these are mostly bogus based on very flawed science. Thanks to the internet age, this new information is starting to pop up everywhere and I estimate that within the next 5-10 years, there is going to be a change in the recommended food intake, despite heavy opposition from the loosing side.
http://robbwolf.com
I would also like to recommend hearing what a man named Robb Wolf has to say and reading his book and listening the podcasts would be good way to waste couple (hundreds
) of hours.
Also a man named Mathieu Lalonde is hugely smart and talented man, an honest true scientist who knows what he is talking about. It seems like many of these other experts like Robb Wolf really appreciate this man and for a good reason. I think he is the best equipped individual I've seen to bring the info forth.
a 5 minute excerpt of Mat Lalonde's popular Seminar on Nutrition and the Paleo Diet that Mat lead at the Academy Of Lions in Toronto in 2010.
That excerpt maybe is not the best, but the whole thing is. (It's very hard to get unless you purchase it from the link, I have it, but it's few gigs)
The whole seminar was about five hours and comes with PDF slides. This guy really nails this thing with very solid science backing everything up. I finished watching it few days ago and can really recommend it to everyone who is interested in this topic. Lot of stuff in it will fly over the head of most people including me, but it's easy to get the main points.
Lalonde is not as anti carbohydrate as most people who talk about fat or ketokenic diets, but also does not like fructose very much and makes a good case how you should approach the different macro nutrients and their different forms. Basically glucose is the best form of carbohydrate, it's what your brain and muscles use and only excess will be stored in liver or in fat. Too much of that is then bad also, but if you do lot's of sports, it's better to take some glucose
His general guidelines are pretty much inline with normal Paleo-diets, but everything is based on science and effects in the body. Many Paleo or basically any other diet advocat shares many similarities with religion etc. In different paleo forums for example people only care about what people ate 15000 years ago and no food that came after that date is fine, no matter whether that food is actully good or bad. Wulf and especially Lalonde is not that guy. They are about accurate information. Science should be about finding the truth, instead of finding something that suits you or benefits you.
I'm learning as I go, but as of this moment my food intake recommendation would be something like
-Fat should be your primary energy source and that fat should be mostly saturaded. Fats like animal fat, coconut oil, butter etc are the ones to get. With animal meat you should get grass fed animals. Avoid transfats like plaque, except the little amounts that are naturally in meats. Vegetable oils seem to be stuff you should avoid too, even olive oil doesn't really net you anything. Don't go grazy with fish oil supplements, 1-2g of DHA and Epa should be enough. Try to pay some attention that your omega6 and omega 3 intake ratio is between 3-1 to 1-1, nowdays people often can have ratios such as 20-1 and that is problematic and neither of those fats aren't needed in huge amounts, however if you eat omega 6 you should balance it with omega3. The ratio is important. Some nuts are pretty good, but don't go overboard. Cashews and Almonds atleast are good.
-Protein intake should be something like 1g per day per lean lb of bodyweight(1kg=2.2lb), I wouldn't recommend going much over 2.5g per lean lb of bodyweight, but mainly because it doesn't seem to be any benefits, not because something like 3g would be dangerous. Again grass fed animals or in general animals that eat what they would eat in nature is what makes their and indirectly our body compostion what it should be.
-Unlike fat or protein, there is no essential carbohydrate that you have to eat. Your body needs glucose, but your liver can make it from fats and protein. You can live fine and very healthy life without any consumed carbohydrates. If you do lots of sports it's recommended to eat some carbs. Moderate the amount of fructose though, so eating too many fruits is not good. Something like 30-40g of fructose and perhaps something like 150-200g per day should be the upper limit for even the most HC athletes. If you only do low heart rate exercise like moderate speed walking, you can cut carbs completely, a range of 40-100g seems to work well for most people and should be healthy in the long term. Grains should also be avoided and infact the wholemeal variants are worse.
Fat and Protein based diets cause different hormone responses in your body compared to carbohydrate based diets. Among other things they keep the hunger away much better, they also make your body very adept on burning fat as a fuel. With similar calorie intake levels your energy consumption is slightly higher than when living on carbs.
If you are vegetarian because of ethical reasons, you should still eat plenty of fat like coconut oil or avocado, avoid stuff like soy and seeds and don't go grazy with fructose. Also reading the book vegetarian myth might be something I would recommend, although I'm symphatetic of not killing animals especially duck quackers.
In general going grazy with supplements is not warranted and can be harmful. If you eat fruits in moderation and reasonable amount of vegetables and varied meats you should be fine for most. Too much calcium is not good. There is not a whole lot of people who really needs calcium supplements if their diet is fine, even without any dairy products in the diet.
Supplements I would recommend are Vitamin D, the D3 variant, about 100-150 micrograms per day, less if you get a lot of sun exposure, overdose is basically not possible though. Magnesium is important also, iodine, but mostly everything you get from good diet. I might be forgetting some, but the point is that supplements in hefty amounts aren't really necessary, can be harmful in some cases and often cost quite a bit of money.
Bottom line
No excess carb intake, tune your body for fat burning, eat your energy and cook mostly with saturated fats (don't burn the food) and eat enough protein if possible from natural grass fed animals and plenty of vegetables should be pretty good for you, even if especially the saturated fat thing might sound to some as a bad joke, it really isn't, the current food recommendations are the joke here.
Lastly I have to say one thing I was thinking yesterday. It's funny how men often make jokes about women staying in the kitchen and now of course there aren't women or men in the kitchen, basically the whole western culture has massively undervalued the importance of kitchen and the stuff we eat. When in reality, what we eat is the single most imporant thing in our lives Controlling what I eat is certainly a power I will not give to just anybody anymore. Hell I'm just a common man with somewhat average abilities, but I now know for certain that what we put in our bodies is basically the reason to a very large degree what also happens in our bodies. All the info is out there and I hope people are looking.
I myself gained again some weight last fall and was about 119kg in February. I'm about 111kg now and it's going down. This time I really have the feeling, that once I get my weight down, it stays down. I'm targeting something like 85-90kg. July first I should be under 100kg. Right now I eat about 60g of carbs per day and about 2200 calories and feel pretty good. I eat three times a day. I drink only water and some caffee, I dropped diet cokes and stuff like that completely. I've never drank much alcohol (in last 10-12years anyway) A glass of red wine sometimes is pretty much all the alcohol I drink anymore. I'll try to eat grass fed meat and organic vegetables/coconut oil/nuts etc. but the selection could be better.
I really appreciate people pointing out some of these things like the Fat Head and that Sugar Bitter truth to me and I hope others will chime in here whether agree, disagree or have something to say regarding the topic in any form.
I myself have always been interested on this subject and lately have put more focus into it, mainly because I have had trouble keeping my weight down and I've got some health issues like the gout, somewhat high blood pressure and some concerns whether I was developing type 2 diabetes. I've basically tried many different diets and have had good success with them, but I've never truly put REALLY serious thought into how food actually reacts and transform our bodies, until maybe two months ago.
(copied from the movie reviews thread)
I know it's been some time since the Super Size Me and Fat Head discussion, and that it isn't a movie, but I thought it'd be interesting to some.
http://www.youtube.com/watch?v=dBnniua6-oM
Basically a very good and scientific, but still enjoyable talk on the issues covered in those movies. It is long but worth watching IMHO - I was quite sleepy and still managed to stay awake
I watched that a little while ago and thought it was pretty good stuff in general and can sincerely recommend everyone to watch it. Also In the movie thread there was talk about the documentary Fat Head and it contains some valuable information on cholestrol and how the accepted "truths" regarding these are mostly bogus based on very flawed science. Thanks to the internet age, this new information is starting to pop up everywhere and I estimate that within the next 5-10 years, there is going to be a change in the recommended food intake, despite heavy opposition from the loosing side.
http://robbwolf.com
I would also like to recommend hearing what a man named Robb Wolf has to say and reading his book and listening the podcasts would be good way to waste couple (hundreds
) of hours. Also a man named Mathieu Lalonde is hugely smart and talented man, an honest true scientist who knows what he is talking about. It seems like many of these other experts like Robb Wolf really appreciate this man and for a good reason. I think he is the best equipped individual I've seen to bring the info forth.
a 5 minute excerpt of Mat Lalonde's popular Seminar on Nutrition and the Paleo Diet that Mat lead at the Academy Of Lions in Toronto in 2010.
That excerpt maybe is not the best, but the whole thing is. (It's very hard to get unless you purchase it from the link, I have it, but it's few gigs)
The whole seminar was about five hours and comes with PDF slides. This guy really nails this thing with very solid science backing everything up. I finished watching it few days ago and can really recommend it to everyone who is interested in this topic. Lot of stuff in it will fly over the head of most people including me, but it's easy to get the main points.
Lalonde is not as anti carbohydrate as most people who talk about fat or ketokenic diets, but also does not like fructose very much and makes a good case how you should approach the different macro nutrients and their different forms. Basically glucose is the best form of carbohydrate, it's what your brain and muscles use and only excess will be stored in liver or in fat. Too much of that is then bad also, but if you do lot's of sports, it's better to take some glucose
His general guidelines are pretty much inline with normal Paleo-diets, but everything is based on science and effects in the body. Many Paleo or basically any other diet advocat shares many similarities with religion etc. In different paleo forums for example people only care about what people ate 15000 years ago and no food that came after that date is fine, no matter whether that food is actully good or bad. Wulf and especially Lalonde is not that guy. They are about accurate information. Science should be about finding the truth, instead of finding something that suits you or benefits you.
I'm learning as I go, but as of this moment my food intake recommendation would be something like
-Fat should be your primary energy source and that fat should be mostly saturaded. Fats like animal fat, coconut oil, butter etc are the ones to get. With animal meat you should get grass fed animals. Avoid transfats like plaque, except the little amounts that are naturally in meats. Vegetable oils seem to be stuff you should avoid too, even olive oil doesn't really net you anything. Don't go grazy with fish oil supplements, 1-2g of DHA and Epa should be enough. Try to pay some attention that your omega6 and omega 3 intake ratio is between 3-1 to 1-1, nowdays people often can have ratios such as 20-1 and that is problematic and neither of those fats aren't needed in huge amounts, however if you eat omega 6 you should balance it with omega3. The ratio is important. Some nuts are pretty good, but don't go overboard. Cashews and Almonds atleast are good.
-Protein intake should be something like 1g per day per lean lb of bodyweight(1kg=2.2lb), I wouldn't recommend going much over 2.5g per lean lb of bodyweight, but mainly because it doesn't seem to be any benefits, not because something like 3g would be dangerous. Again grass fed animals or in general animals that eat what they would eat in nature is what makes their and indirectly our body compostion what it should be.
-Unlike fat or protein, there is no essential carbohydrate that you have to eat. Your body needs glucose, but your liver can make it from fats and protein. You can live fine and very healthy life without any consumed carbohydrates. If you do lots of sports it's recommended to eat some carbs. Moderate the amount of fructose though, so eating too many fruits is not good. Something like 30-40g of fructose and perhaps something like 150-200g per day should be the upper limit for even the most HC athletes. If you only do low heart rate exercise like moderate speed walking, you can cut carbs completely, a range of 40-100g seems to work well for most people and should be healthy in the long term. Grains should also be avoided and infact the wholemeal variants are worse.
Fat and Protein based diets cause different hormone responses in your body compared to carbohydrate based diets. Among other things they keep the hunger away much better, they also make your body very adept on burning fat as a fuel. With similar calorie intake levels your energy consumption is slightly higher than when living on carbs.
If you are vegetarian because of ethical reasons, you should still eat plenty of fat like coconut oil or avocado, avoid stuff like soy and seeds and don't go grazy with fructose. Also reading the book vegetarian myth might be something I would recommend, although I'm symphatetic of not killing animals especially duck quackers.
In general going grazy with supplements is not warranted and can be harmful. If you eat fruits in moderation and reasonable amount of vegetables and varied meats you should be fine for most. Too much calcium is not good. There is not a whole lot of people who really needs calcium supplements if their diet is fine, even without any dairy products in the diet.
Supplements I would recommend are Vitamin D, the D3 variant, about 100-150 micrograms per day, less if you get a lot of sun exposure, overdose is basically not possible though. Magnesium is important also, iodine, but mostly everything you get from good diet. I might be forgetting some, but the point is that supplements in hefty amounts aren't really necessary, can be harmful in some cases and often cost quite a bit of money.
Bottom line
No excess carb intake, tune your body for fat burning, eat your energy and cook mostly with saturated fats (don't burn the food) and eat enough protein if possible from natural grass fed animals and plenty of vegetables should be pretty good for you, even if especially the saturated fat thing might sound to some as a bad joke, it really isn't, the current food recommendations are the joke here.
Lastly I have to say one thing I was thinking yesterday. It's funny how men often make jokes about women staying in the kitchen and now of course there aren't women or men in the kitchen, basically the whole western culture has massively undervalued the importance of kitchen and the stuff we eat. When in reality, what we eat is the single most imporant thing in our lives Controlling what I eat is certainly a power I will not give to just anybody anymore. Hell I'm just a common man with somewhat average abilities, but I now know for certain that what we put in our bodies is basically the reason to a very large degree what also happens in our bodies. All the info is out there and I hope people are looking.
I myself gained again some weight last fall and was about 119kg in February. I'm about 111kg now and it's going down. This time I really have the feeling, that once I get my weight down, it stays down. I'm targeting something like 85-90kg. July first I should be under 100kg. Right now I eat about 60g of carbs per day and about 2200 calories and feel pretty good. I eat three times a day. I drink only water and some caffee, I dropped diet cokes and stuff like that completely. I've never drank much alcohol (in last 10-12years anyway) A glass of red wine sometimes is pretty much all the alcohol I drink anymore. I'll try to eat grass fed meat and organic vegetables/coconut oil/nuts etc. but the selection could be better.
I really appreciate people pointing out some of these things like the Fat Head and that Sugar Bitter truth to me and I hope others will chime in here whether agree, disagree or have something to say regarding the topic in any form.
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