Earlier quoted context omitted.
I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…
Potatoes are high carb, and high carb makes most people fat. To be fair, bananas are high carb too. Also fat doesn't make you fat. A lot of people actually rapidly lose weight on a ketogenic diet with approx 70% of their food being healthy fats. The Story of Fat: Why we were Wrong about Health https://www.youtube.com/watch?v=5S6-v37nOtY
Exercise Alters Our Microbiome
251–260 of 322 posts
Re: Exercise Alters Our Microbiome
#252Earlier quoted context omitted.
What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.
Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.
I use Avacado oil. It is said olive oil should not be used for high-heat cooking as it has low smoke point unlike avacado oil.
Re: Exercise Alters Our Microbiome
#253Earlier quoted context omitted.
> (with limited fat of course) This part, in my experience as someone who is muscular w/ a low body fat percentage, is not necessary. I actually find it easiest to get very, very lean ( I am American too and otherwise totally concur with what you've written. It's shocking how badly Americans eat, and how distant their diet is from what I consider the basic staple foods that humans should be eating. My dietary suggest…
What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.
Bacon grease, real butter and olive oil for certain foods. When you fry up some bacon, just put it into a jar then throw it in the fridge. When you need a tablespoon of olive oil or vegetable oil, use the bacon grease.
Re: Exercise Alters Our Microbiome
#254Earlier quoted context omitted.
Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.
Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.
Not all dietary saturated fat is created equal.
There are significant differences in the way bodies metabolize the different saturated fatty acids. Sometimes the metabolic pathways compete with one another, so ratios can matter as much as raw quantity.
If you just go by total saturated fat content, without looking at the specific chemical components, you can't tell the difference between coconut oil, palm kernel oil, and palm oil.
While anything you eat has the potential to be terrible for you at a certain level of consumption, a certain level of specificity is called for. Someone who has chosen coconut oil as their staple fat has made a conscious effort to eat more lauric acid and less palmitic acid or stearic acid. If it was just a matter of saturated fat versus unsaturated fat, and they wanted to eat more saturated, they could have chosen the much cheaper palm oil or pork lard.
Even if the person chooses to eat minimal saturated fat, there are still great differences in the available dietary fats. Is it rich or poor in omega-3 and omega-6? Have any double bonds flipped from cis-bonds to trans-bonds? Are the fatty acids free or still attached to a glycerol? Does the eater have any genetic conditions that make a particular metabolic pathway slower, limited by the presence of some other nutrient, or absent entirely?
In general, we still don't know a lot about the specifics of fat metabolism. As long as there is an excess of carbohydrate in the body, lipids are generally used as building blocks of the body--like amino acids from protein--rather than for energy. They come in many shapes and sizes, like LEGO blocks, except unlike those hard plastic blocks and bits, the body can cut and bend and reshape its lipids within certain metabolic constraints.
If any particular building block is in excess, the body usually just makes more of whatever the default structure is for that piece. Too much stearic acid might get hooked together with a glycerol and dumped into the oil drop in a white adipose cell. Too much palmitic acid might get rolled into LDL cholesterol. Too much lauric acid could get put into HDL cholesterol. We don't really know for sure what the body does when the ratios are off, or what the perfect balance of ratios is.
Re: Exercise Alters Our Microbiome
#255I dropped all forms of sugar and corn syrup a few months ago. I was never a health nut. Quite the opposite. It's incredible how much your physiology alters just from that. Water tastes good now. I used to drink water with crystal light, because it was so bland. Shed 20lbs without even exercising. I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. You sort of have to, if you want to avoid…
I have now been seeing from numerous sources that in order to lose weight, diet dominates exercise. One of the reasons is that exercise is associated with compensatory behaviors (such as increased hunger). So exercise for the health benefits, but alter your diet to lose weight. https://www.scientificamerican.com/article/the-exercise-para...
I don't know why people give a damn about loosing weight. You want to be healthy, which means having muscle that weighs more than fat. Never seen a thin guy and thought I would like to look like him.
I weigh 215lbs, 71" and I am 32 years old. I eat bread (which my wife makes from scratch), and other whole natural foods, vegetables, fruits, bacon, ribs, steak, fried chicken (made from scratch) etc... All my meat comes from a local farm, I actually bought a whole pig, half-cow and 50 chickens over the summer.
I powerlift, training between 6 - 8 hours a week. Resting heart rate is 58, blood pressure is 110/75. Being that I hadn't done any cardio training for about 2-3 years I wanted to ensure I wasn't in terrible shape - did a 500 yard swim in 11 minutes. I am not breaking records, but won't pass out trying to do simple things.
Eat natural foods they have been eating for hundreds of years and exercise hard. Now you can save money and time by not worrying about what the next overweight, smoking doctor will publish.
Re: Exercise Alters Our Microbiome
#256Earlier quoted context omitted.
I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…
> For Europeans, the whole USA deal with food is really laughable. That's true, but that's also unfortunately a very ignorant attitude given that half of Europeans are overweight and an increasing percentage is obese. The common perception that obesity rates in America are some bizarre cultural oddity does not help people learn from them and avoid it recurring in other countries. http://ec.europa.eu/eurostat/statisti…
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Re: Exercise Alters Our Microbiome
#257Earlier quoted context omitted.
Yeah, I'm definitely the same way. I experience a number of clear shifts when I'm off refined carbs. Hunger, energy level, mood, inflammation level (e.g., joint pain). Fruit is fine. I fell off the wagon while with family over Christmas and I'm eager to work my way back. Regarding cooking, I'm a big fan of the Instant Pot, the countertop pressure cooker. Tonight I made pork shoulder over cabbage [1] with root vegetab…
> I experience a number of clear shifts when I'm off refined carbs...inflammation level (e.g., joint pain). I'd like to highlight this one in particular. It's not necessarily obvious that your diet has an effect on joint pain, but it really does. I've gone on low carb about four times now. Each time, before I went on the diet I had lower back pain for weeks and weeks or months on end (I have a slight disc protrusion,…
Definitely. I've gone on and off a number of times as well, and the differences get to be obvious after a while. I really encourage people to experiment with diet. I have no idea what will work for bodies that aren't mine, but the process of experimentation has been great for me.
Re: Exercise Alters Our Microbiome
#258Earlier quoted context omitted.
Fat isnt a problem. You can eat as much fat as you want(of course general advice goes about eating varied) as long as it doesent come with carbs. Its the carbs you need to lookk out for (which are also in potatoes)
Stop saying this. It's filling your arteries with plaque. If you cut out most fat and eat high amount of unrefined carbs, you will also lose weight. But it has the added benefit of not pumping your circulatory system full of sludge. you can eat "as much as you want" as long as you are cutting carbs is because your body is in burn mode because it's deprived of energy. It's bad for you in the long term. Why anyone thin…
Your answer made me go read into fat metabolism, to see if your claim of "pumping your circulatory system full of sludge" was true, and I found this was the specific biochemical assembly that carries metabolized triglycerides through the blood stream. Enjoy:
Re: Exercise Alters Our Microbiome
#259This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…
I am amazed at this. I eat 3-4 times a day, and often go to bed hungry and wake up hungry. I eat quite a lot, but am still quite skinny (on the other hand, I run 2-3 times a week and I never heat my apartment, which might be reasons for my appetite). I might give IF a try, but am afraid that I will be in eternal hunger.
You might be surprised. Our body's have a circadian rhythm that regulate hunger. After a couple weeks of IF your body stops expecting food in the morning. When I ate breakfast, I was ravenous by 10am, now that I fast I don't start thinking about food until noon.
Even if it doesn't work for you, it's easy enough to try for a couple weeks.
Re: Exercise Alters Our Microbiome
#260This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…
I "accidentally" started doing this about a year ago-- after big dinners the night before, realizing I wasn't hungry and shouldn't eat just because it was "time to eat." Gradually, I realized that I'm not really hungry in the morning. I have a cup of black coffee (inconceivable a few years ago) and some water.
Then I have a healthy lunch with low carbs. This was the original reason for changing my diet-- I was getting really sleepy in the middle of the afternoon and I realized it was the carbs.
Then I have dinner, which I try to keep reasonably healthy but I'm not too stressed about it.
Benefits are better energy throughout the day, no "hangry" episodes where my blood sugar falls off a cliff, better mood, and it's much easier to insist on being healthy for one meal a day than 3. I can even work out right before lunch and be fine. YMMV.
P.s. Also cool that I now can call skipping breakfast a fancy health term. ;-)