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Diet

Page history last edited by Scott Tietjen 13 years, 4 months ago

 

 

your Diet is a major contributor to your Health.

 

Michael Pollan's Tips:

 

Taken from his article "Unhappy Meals" in the January 28, 2007 New York Times, the basic message is:  "Eat Food, not too much, mostly plants." Pollan has a lot to say about what he calls "nutritionism," which is how we're so caught up in the details of what nutrients we need, we forget to think about--and enjoy--whole foods.

 

The blog Noise Between Stations has a nice summary of the main advice supporting the article's theme.

 

Clean Eating

 

Caloric Requirements

Before we talk about “clean eating”, let’s discuss caloric requirement.

Calculate your caloric requirement with the Harris-Benedict Formula:

I use the following formula(for males):

 

66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

 

for US or:

 

For males : 66 + (13.9 x body weight in Kg) + (5.1 x height in centimeters) - (6.8 x age in years)

For females: 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)

 

 

for the rest of the world.

 

This gives your your Basal Metabolic Rate (BMR)

Now that you know your BMR, multiply your BMR by your activity multiplier from below:

 

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job

 

Your BMR X Activity Level = Calories Needed for maintenance : what you need to sustain your body at status quo. If you want to lose weight, subtract 500 calories a day to lose 1 pound per week. Subtract 1000 to lose 2 pounds per week. It is not recommended to go below a 1000 calorie deficit. It is also not recommended to go below 2000 calories a day if you are trying to maintain / build muscle mass.

 

To set up your macronutrient ratios:

Protein is 4 calories per gram.

Carbohydrates are 4 calories per gram.

Fat is 9 calories per gram.

Alcohol is 7 calories per gram.

 

First, set your protein requirement. Divide your weight by 2.2 then multiply by 2 to get your protein intake(in grams). After getting your protein intake in grams by this formula, multiply it by 4 to get your daily protein requirement in calories.

Subtract that number from the daily calorie target you’ve calculated.

The remaining number divide by two to get your carbs and fat. Then split the rest between fats and carbs evenly.

You can play with the ratios if you want. Most people losing weight go for 40% protein, 30% carbs, and 30% fat. Some go for 33 / 33 / 33. You can experiment to find what works for you.

 

Eating clean

 

“ Eating clean” means, basically, eating the right kinds of proteins, carbohydrates, and fats.

 

Carbohydrates: The Glycemic Index describes how quickly your body metabolizes foods into sugars. High G.I. foods turn into sugars quickly, causing an insulin spike. Low GI foods metabolize slowly. Try to keep your carbs lower than 75 GI.

Examples of Low GI Carbs:

Vegetables, Mixed Beans, Oatmeal, Bran, Whole Grain Breads, Whole Grains, Low GI Fruits

Lowfat Milk, Lowfat Yogurt (note: while these dairy products have a low GI, they have a high Insulin Index (the reaction your body produces to the metabolizing of these products), so use in moderation)

Rice, Brown Rice (note: while having a higher GI, these have a low Insulin Index, so again, use in moderation)

High GI Carbs to Avoid:

White Bread (includes “wheat bread” – must say “whole wheat” or “whole grain”) this means bagels, tortillas, pitas, and all other forms of bread

Potatoes (the worst) (sweet potatoes are OK)

High GI fruits (watermelon, dates, raisins, ) and fruit juice – eat raw fruits instead (one glass of orange juice has over three oranges in it, without the benefits of the fiber in the raw orange)

Sugar and processed food with sugar or its many forms (high fructose corn syrup, cane sugar, molasses, etc)

Pastas (use in moderation, and never with saturated fats, e.g. fettucine alfredo)

Most breakfast cereals (stick to whole grain / bran cereals if you must eat cereals)

 

Proteins: Eat lean proteins, low in saturated fats.

Examples of Good Protein Sources:

Lean Beef (90% lean ground beef, lean steak)

Chicken (particularly white meat)

Turkey (particularly white meat)

Lowfat dairy products, in moderation

Cottage cheese (highly recommended form of casein protein)

Whey protein

Fish, particularly tuna, salmon, and cod

Eggs, particularly egg whites (yolks in moderation)

Venison (Core Performance-Mark Verstgen)

 

Proteins to avoid:

Fatty meats (non-extra lean ground beef, most pork)

Fatty dairy (whole milk, most cheese, ice cream)

Soy and soy products (can use in moderation)

 

Fats: Minimize saturated fats, maximize monounsaturated fats and polyunsaturated fats. Try to get good Essential Fatty Acids – Omega 3 and Omega 6’s. No more than 1/3 of your fat calories should be saturated fats.

Examples of good fats:

Fish and fish oils – polyunsaturated, best source of Omega 3’s – cold water fish – tuna, salmon, cod

Flaxseed oil – some Omega 3, good Omega 6

Olive Oil - monounsaturated fat

Avocados – monounsaturated fat

Nuts – mono, poly, and omega 6s – best are walnuts and almonds

 

Bad fats:

All saturated fats – from animal products (fatty beef, pork, milk, etc)

Hydrogenated and partially hydrogenated fats (trans fatty acids) – Wicked Bad Stuff. (margarine and Crisco are trans fatty acids)

Most vegetable oil and corn oil – use Canola oil if you must use oil, and use in moderation – try not to cook in oil if you can avoid it.

 

Special notes:

1) Avoid mixing high GI carbs with fats

2) Avoid all processed / prepackaged foods

3) Read labels! Be on the lookout for bad stuff!

4) Eat your veggies!

5) Do not eat too little. Your metabolism will slow to a crawl and you will stop burning fat.

6) Do not eat too much. You will store excess as fat.

7) Alcohol, if required, must be kept to a minimum.

 

-Taken from evolving posts at Men's Health Forums.

 

 

 

 

 

 

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