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Posted: 7/26/2014 9:48:54 AM EDT
[#1]
I am no nutritionist but my experience has been that no one vegetable meets all of your needs. There are trace minerals that are contained in different amounts in different veggies and you may suffer ailments if you are lacking. I would suggest well balanced veggies while cutting down on the items you speak of.
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Posted: 7/26/2014 10:01:49 AM EDT
[#2]
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots.
I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts |
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Posted: 7/26/2014 10:05:02 AM EDT
[#3]
IMO Id flip flop the carb and fat ratios. Keep eating a variety of veggies, and see how that goes.
I don't really concern myself with the RDA. I know if I eat a variety of healthy foods that I should be covered. |
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Posted: 7/28/2014 5:56:13 AM EDT
[#4]
Quote HistoryQuoted:
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots. I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. |
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Posted: 7/28/2014 6:07:14 AM EDT
[#5]
You sound like you are overthinking things. I don't worry about RDAs. I figure my body will piss out whatever I don't need. Like was said above, switch the carb and fat percentages and keep moving. Weight loss will come, but it takes time. If you can, add a morning or evening walk or bike ride just to add more low intensity exercise as it sounds like you are already doing some strength training and HIIT.
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Posted: 7/28/2014 7:44:20 AM EDT
[#6]
Oh, and sweet potatoes aren't empty calories...you may not need a bunch of the carbs, but they are fairly nutrient dense and a good source of carbs when you do need them.
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Posted: 7/28/2014 10:38:53 AM EDT
[#7]
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Oh, and sweet potatoes aren't empty calories...you may not need a bunch of the carbs, but they are fairly nutrient dense and a good source of carbs when you do need them. I echo this. Sweet potatoes are far from empty calories as they are a complex carb. Empty calories would be a can of soda. Switch your carb and fat ratios, provided they are HEALTHY fats, ie, EVOO, avacados, fish oil, etc. I would also up your protein intake a bit as that will keep you satiated longer. |
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Posted: 7/28/2014 1:24:15 PM EDT
[#8]
zombie double tap
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Posted: 7/28/2014 1:25:25 PM EDT
[#9]
Quote HistoryQuoted:
I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. Quote HistoryQuoted:
Quoted:
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots. I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. |
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Posted: 7/28/2014 1:30:55 PM EDT
[#10]
Quote HistoryQuoted:
While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. Quote HistoryQuoted:
Quoted:
Quoted:
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots. I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. What are you going to do for energy if you cut fat and carbs? You need fat, your brain runs off of it. Junk food doesn't make you fat because it has fat in it, it makes you fat because it's easy to overeat and it's loaded with sugar. Remember, it's not always as easy as calories in vs calories out. It's a little more complicated than that, especially when you get into sugar and insulin responses. The recommendation to cut fat out of the diet is one of the reasons why so many people are fat...of course they replace that with carbs. No reason to cut fat. |
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Posted: 7/28/2014 1:45:17 PM EDT
[#11]
Quote HistoryQuoted:
While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. Quote HistoryQuoted:
Quoted:
Quoted:
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots. I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. You should look at more current thoughts on Weight Loss, Simple carbs are bad, fat is good. In 2.5 months I'm down 26 pounds simply by removing grains (breads, pasta, tortillas) and sugar, and adding good fats, plus some things previously labeled bad like Eggs and sausage. I have also increased my veggie intake. And no, I'm not on a no carb diet and in ketosis, in fact I wouldn't even say I'm on a diet, I'm just eating better. No exercise, just a change of diet. |
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Posted: 7/28/2014 2:26:40 PM EDT
[#12]
You're not going to get too much vitamin/mineral content from fruits and vegetables...or any othe whole, natural food source, unless you eat polar bear liver. Fiber. - probably won't get too much, but it's possible.
Why limit yourself to such a narrow scope of vegetables though? Mix it up and eat a wid variety. For salads, leaf lettuce one week, then maybe spunach, the arugula, followed by romaine. Grill some zucchini one day, eggplant the next. Asparagus, summer squash. Grated turnips can be a tasty low carb sub for potatoes. Make a goal to buy at least one new veggie every trip to the store. |
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Posted: 7/28/2014 2:29:30 PM EDT
[#13]
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, your brain runs off of it. (Fat) No. The brain only runs on glucose. Ketosis enables your body to fuel the brain on extremely low carb, but the brain does not metabolize fat like skeletal muscle and the heart do. |
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Posted: 7/28/2014 2:31:47 PM EDT
[#14]
Carbs be the debil!!
Seriously, the low carb craze is about as stupid as the low fat craze. Every macro nutrient serves it's purpose, change that according to your lifestyle. Rule of thumb is that active lifestyles need more carbs, sedentary lifestyles need less carbs. And the biggest determinent of weight loss is your calories, macros come in second but calories are the most important thing you need to have in check for losing weight. Fwiw my carb intake is steady at 45-46% of my calories (2g per lb of bw), I had zero issues getting down to a single digit bf %. 
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Posted: 7/28/2014 2:50:48 PM EDT
[#15]
Quote HistoryQuoted:
No. The brain only runs on glucose. Ketosis enables your body to fuel the brain on extremely low carb, but the brain does not metabolize fat like skeletal muscle and the heart do. Quote HistoryQuoted:
Quoted:
, your brain runs off of it. (Fat) No. The brain only runs on glucose. Ketosis enables your body to fuel the brain on extremely low carb, but the brain does not metabolize fat like skeletal muscle and the heart do. Semantics maybe, but you need fat for your brain to function normally. http://www.ncbi.nlm.nih.gov/pubmed/20329590 |
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Posted: 7/28/2014 3:47:05 PM EDT
[#16]
I don't think I work as well on fat as on carbs. I did a ketogenic diet and lost well over 100 pounds, but always had the tired/no energy feeling. That could have been the low amount of calories that I was eating though.
Quote HistoryQuoted:
IMO Id flip flop the carb and fat ratios. Keep eating a variety of veggies, and see how that goes. I don't really concern myself with the RDA. I know if I eat a variety of healthy foods that I should be covered. |
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Posted: 7/28/2014 5:14:10 PM EDT
[#17]
Quote HistoryQuoted:
I don't think I work as well on fat as on carbs. I did a ketogenic diet and lost well over 100 pounds, but always had the tired/no energy feeling. That could have been the low amount of calories that I was eating though. Quote HistoryQuoted:
I don't think I work as well on fat as on carbs. I did a ketogenic diet and lost well over 100 pounds, but always had the tired/no energy feeling. That could have been the low amount of calories that I was eating though. Quoted:
IMO Id flip flop the carb and fat ratios. Keep eating a variety of veggies, and see how that goes. I don't really concern myself with the RDA. I know if I eat a variety of healthy foods that I should be covered. After the keto flu passed, if you were still tired/no energy, it was because you were eating at too great a deficit. I'm on this diet now, loving it. Eggs and bacon for breffis, steak for lunch, meat and veggies for dinner, rinse and repeat. When I'm hungry I eat nuts and cheese. At 6' 230lbs, I can eat 2500cal a day and still lose weight. |
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Posted: 7/28/2014 6:14:21 PM EDT
[#18]
Quote HistoryQuoted:
I don't think I work as well on fat as on carbs. I did a ketogenic diet and lost well over 100 pounds, but always had the tired/no energy feeling. That could have been the low amount of calories that I was eating though. Quote HistoryQuoted:
I don't think I work as well on fat as on carbs. I did a ketogenic diet and lost well over 100 pounds, but always had the tired/no energy feeling. That could have been the low amount of calories that I was eating though. Quoted:
IMO Id flip flop the carb and fat ratios. Keep eating a variety of veggies, and see how that goes. I don't really concern myself with the RDA. I know if I eat a variety of healthy foods that I should be covered. I'm not saying you need to go Keto at all (though it IS an option) just that if it were me, I'd flip flop them. IMO that's more carbs than you need. |
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Posted: 7/29/2014 1:57:18 AM EDT
[#19]
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At 6' 230lbs, I can eat 2500cal a day and still lose weight. At your height and weight with moderate activity you should probably eat 3000-3200 calories a day to maintain your weight. I would think at 2500 calories you would lose weight following any decent eating plan, not just ketosis. I agree that I was probably too low of calorie when I used the ketogenic diet, which is why I felt tired/fatigued. |
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Posted: 7/29/2014 2:00:46 AM EDT
[#20]
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I'm not saying you need to go Keto at all (though it IS an option) just that if it were me, I'd flip flop them. IMO that's more carbs than you need. I believe that it could switch and be decent, probably at around 150-180 carbs a day. I think for any decent eating plan protein needs to be kept higher (1 gram/pound bodyweight) then pick either higher carb/lower fat or higher fat/lower carb. The trouble comes when high fat and high carb are done together, especially with lower protein. |
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Posted: 7/29/2014 4:10:07 AM EDT
[#21]
Quote HistoryQuoted:
Semantics maybe, but you need fat for your brain to function normally. http://www.ncbi.nlm.nih.gov/pubmed/20329590 Quote HistoryQuoted:
Quoted:
Quoted:
, your brain runs off of it. (Fat) No. The brain only runs on glucose. Ketosis enables your body to fuel the brain on extremely low carb, but the brain does not metabolize fat like skeletal muscle and the heart do. Semantics maybe, but you need fat for your brain to function normally. http://www.ncbi.nlm.nih.gov/pubmed/20329590 Essential fatty acids are, well, essential. Runs on, though, implies use as a substrate. |
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Posted: 7/29/2014 5:44:34 AM EDT
[#22]
Yeah, didn't mean to imply that. Words mean things, I know....
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Posted: 7/29/2014 10:05:01 AM EDT
[#23]
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Yeah, didn't mean to imply that. Words mean things, I know.... Marine use picture to tell story
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Posted: 7/29/2014 12:20:08 PM EDT
[#24]
Quote HistoryQuoted:
Marine use picture to tell story Quote HistoryQuoted:
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Yeah, didn't mean to imply that. Words mean things, I know.... Marine use picture to tell story
Fat good for brain. Too many carb, not enough fat make brain hurt and make RoG stupid(er). |
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Posted: 7/29/2014 3:29:30 PM EDT
[#25]
Quote HistoryQuoted:
You should look at more current thoughts on Weight Loss, Simple carbs are bad, fat is good. In 2.5 months I'm down 26 pounds simply by removing grains (breads, pasta, tortillas) and sugar, and adding good fats, plus some things previously labeled bad like Eggs and sausage. I have also increased my veggie intake. And no, I'm not on a no carb diet and in ketosis, in fact I wouldn't even say I'm on a diet, I'm just eating better. No exercise, just a change of diet. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
I would cut out the cheese an potatoes. They are mostly empty calories. You don't need the fat in the cheese or the carbs in the roots. I would also cut out much of that meat. Eat lots of veggies, half of them raw, fruit, and some nuts I agree with you on the potatoes, but fat is FAR from empty calories. Not much out there that will satiate you longer. While fat satisfies for a long time it is 9 calories per gram, while carbs and protein are 4 calories per gram. He is trying to lose weight. The best way to do that is cut the fat and carbs which have very little vitamins and constantly eat veggies and fruit and maximize the nutrition. The 2 reasons junk foods makes people fat is that it is loaded with fat and low on vitamins. The body knows it needs vitamins and craves eating to get more. You should look at more current thoughts on Weight Loss, Simple carbs are bad, fat is good. In 2.5 months I'm down 26 pounds simply by removing grains (breads, pasta, tortillas) and sugar, and adding good fats, plus some things previously labeled bad like Eggs and sausage. I have also increased my veggie intake. And no, I'm not on a no carb diet and in ketosis, in fact I wouldn't even say I'm on a diet, I'm just eating better. No exercise, just a change of diet. I lost 4 pounds a week for 6 weeks following the " eat to live diet" vegetables, fruits, nuts. cheese is empty fat, little nutrition. pasta, rice, wheat, bread, potatoes, all calories with little nutrition. If you want to lose weight, you need to cut calories and maximize nutrition. Nuts, avocado, and others all have needed far, but also maximize nutrition for those calories. |
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Posted: 7/29/2014 3:33:28 PM EDT
[#26]
Quote HistoryQuoted:
I lost 4 pounds a week for 6 weeks following the " eat to live diet" vegetables, fruits, nuts. cheese is empty fat, little nutrition. pasta, rice, wheat, bread, potatoes, all calories with little nutrition. If you want to lose weight, you need to cut calories and maximize nutrition. Nuts, avocado, and others all have needed far, but also maximize nutrition for those calories. Ok, so you're not actually eating a low fat diet. Also as I said before, just remember that although cutting calories is good, it IS more complicated than that. |
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Posted: 7/29/2014 5:07:05 PM EDT
[#27]
Quote HistoryQuoted:
Fat good for brain. Too many carb, not enough fat make brain hurt and make RoG stupid(er). Quote HistoryQuoted:
Quoted:
Quoted:
Yeah, didn't mean to imply that. Words mean things, I know.... Marine use picture to tell story
Fat good for brain. Too many carb, not enough fat make brain hurt and make RoG stupid(er). Too much word not pichers |
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