Diet and Workout Routines

[David.]

Shouldn't have trusted the back of the potato bag.. Calories are way off


Need to replace . What are your favorite most filling foods

 

[Chris]

I'm down to about 175. Made a lifestyle change when I moved and simply started eating less. Haven't had a ton of time to work out, though I plan on getting signed up for a local gym here when I come back from the long weekend (going out of town) and getting back into it. Thinking about cutting a bit more, maybe into the 160s, then doing a bulk. Never done one before though.

 

[KI4MVP]

Shouldn't have trusted the back of the potato bag.. Calories are way off


Need to replace . What are your favorite most filling foods

wait, you ate potatoes to get fit? Potatoes are on my absolutely avoid list (along with rice). Calories can be right and potatoes are still going to cause problems because not all calories are the same. Once quickly absorbed carbs like potatoes cause an excess insulin release, you can forget about burning fat until that clears.

And favorite filling foods, probably avocado/guacamole, which have healthy fat. Fat helps you feel full longer, carbs make you hungry.

Story in the news yesterday, 4 universities doing a study to see if eating avocados daily can help you lose weight.

https://www.cnn.com/2018/08/29/health/avocado-study-trnd/index.html

 

[David.]

wait, you ate potatoes to get fit? Potatoes are on my absolutely avoid list (along with rice). Calories can be right and potatoes are still going to cause problems because not all calories are the same. Once quickly absorbed carbs like potatoes cause an excess insulin release, you can forget about burning fat until that clears.

And favorite filling foods, probably avocado/guacamole, which have healthy fat. Fat helps you feel full longer, carbs make you hungry.

Story in the news yesterday, 4 universities doing a study to see if eating avocados daily can help you lose weight.

https://www.cnn.com/2018/08/29/health/avocado-study-trnd/index.html

I've went through and actually tested all the foods rather than just adhering to the philosophies and potatoes do a better job of keeping you full than say, brown rice etc.

This chart and a few others helped.. "satiety index"

 

[KI4MVP]

I've went through and actually tested all the foods rather than just adhering to the philosophies and potatoes do a better job of keeping you full than say, brown rice etc.

This chart and a few others helped.. "satiety index"

How are you determining values? Are you eating an equal number of carbs with each food?

Here's one of my go to meals when I eat out

Chipotle chicken burrito bowl, no rice, black beans, fajita veggies, pico, half corn, guac, lettuce. At 630 calories, that should leave you more satiated than 630 calories of potatoes.

 

[David.]

How are you determining values? Are you eating an equal number of carbs with each food?

Here's one of my go to meals when I eat out

Chipotle chicken burrito bowl, no rice, black beans, fajita veggies, pico, half corn, guac, lettuce. At 630 calories, that should leave you more satiated than 630 calories of potatoes.

Studies I've seen typically use a caloric value and then participants rate how full they are per amount of time after the meal.

Fajitas veggies are a win, corn is no Bueno, lettuce is a win, chicken is arguable, km scared to fuck with guac

630 is a couple lbs of potatoes. It'd be a good match. They're actually pretty decent, I've kept them on the resume

I think people respond differently to certain foods. Like bananas will never fill me up, rice isn't filling, nor eggs. Oatmeal is a good one. Carrots. Beef, chicken, does not keep me full.

 

[KI4MVP]

Studies I've seen typically use a caloric value and then participants rate how full they are per amount of time after the meal.

Fajitas veggies are a win, corn is no Bueno, lettuce is a win, chicken is arguable, km scared to fuck with guac

630 is a couple lbs of potatoes. It'd be a good match. They're actually pretty decent, I've kept them on the resume

I think people respond differently to certain foods. Like bananas will never fill me up, rice isn't filling, nor eggs. Oatmeal is a good one. Carrots. Beef, chicken, does not keep me full.

you can leave the corn off, I add half for flavor. It's different corn than sweet corn, though. And avacado/guac is so good for you. As for chicken, you need some protein, so I go with that. Some of the other options are okay, but not the steak. I had to give up beef and dairy after my last physical.

I also stay away from oatmeal, it really raises my blood sugar.

 

[el_capitan]

How are you determining values? Are you eating an equal number of carbs with each food?

Here's one of my go to meals when I eat out

Chipotle chicken burrito bowl, no rice, black beans, fajita veggies, pico, half corn, guac, lettuce. At 630 calories, that should leave you more satiated than 630 calories of potatoes.

God damn that's a lot of sodium. That's pretty much your daily allowance right there, more if you adhere to the idea that our daily allowance should be more in the 1500mg/day range.

 

[David.]

C

 

[el_capitan]

C

D

 

[KI4MVP]

God damn that's a lot of sodium. That's pretty much your daily allowance right there, more if you adhere to the idea that our daily allowance should be more in the 1500mg/day range.

I don't adhere to that flawed idea. Combating Metabolic Syndrome and it's many adverse side effects is my primary dietary goal. Increasing potassium and lowering blood sugar are both more effective than lowering sodium intake.

 

[el_capitan]

I don't adhere to that flawed idea. Combating Metabolic Syndrome and it's many adverse side effects is my primary dietary goal. Increasing potassium and lowering blood sugar are both more effective than lowering sodium intake.

What is the flawed idea? That increased sodium has an affect on blood pressure?

 

[KI4MVP]

What is the flawed idea? That increased sodium has an affect on blood pressure?

Does sodium level in the blood increase blood pressure. Sure.

Does controlling dietary sodium solve that? Not really. Otherwise pretty much every kid in America would have high blood pressure from salt intake alone.

Low sodium diets only result in a mild lowering of blood pressure

https://www.ncbi.nlm.nih.gov/pubmed/23558162

Also, like I said above, potassium will take sodium out of your system.

And your kidney's will naturally clear sodium out of your system as long as you don't have too much insulin in your system. Elevated insulin levels interfere with this

https://www.ncbi.nlm.nih.gov/pubmed/2676669

Insulin, and insulin resistance is the enemy (metabolic syndrome). Low sodium diets increase insulin resistance, which in turn leads to increased insulin levels in your blood.

https://www.metabolismjournal.com/article/S0026-0495(10)00329-X/abstract

avoiding or reversing metabolic syndrome is by far the single most important thing. If I get more than recommended amount of sodium in a meal that's going to otherwise be spot on in addressing metabolic syndrome, I'm not going to stress about the sodium.

 

[David.]

Replace salad dressing with salsa. Game changer

 

[Rich]

Replace salad dressing with salsa. Game changer

Yea. Or a a smidge of olive oil and vinegar.

Things like this make a big difference.