The Nutrition Science thread

[Game Over]

Diet tonic water.

Yup.

Side by side it's easy to tell the difference. But if it's what you are used to drinking it's just as enjoyable.

Kinda like SD Mexican food vs. what we get up here in Eugene.

[Dantheman]

Well I was gonna cut out the major carbs like bread, pasta, spuds and rice.

Start drinking 1-2 gin and diet tonics instead of 4 (give or take) beers.

And quit hitting the reefer after dinner to drastically cut down the munchies.

I really don't eat much sugar. But I will definitely be aware next time I'm thinking of a PBJ.

Well, if you don't do much sugar then focus on the refined starches, especially the chips, crackers, etc. that come with a lot of vegetable oil attached.

Cutting the beers from 4 down to 1 is also an option. Watch out for diet sweeteners. I posted some links and info several pages back, those things really mess up your gut bacteria.

[Name Redacted]

I've been having 1 beer, then switching to Vodka. Getting WASTED some nights because I start to drink Vodka like water. Need to work on that. Maybe switch to something with more burn like whiskey.

Bulletproof coffee in the AM and don't eat anything till 11am. That means a 16 hour window of no eating.

Also started using the "Carb Manager" app and realized that even though I thought I wasn't eating much carbs, I was getting more than 20g just from snacking on nuts. Damn, cut that out. Now I budget through the day to give me room for that one beer. It's pretty motivational actually. Hit my numbers almost dead on yesterday, kind of a fun game, but I had to slam a smoothie for dinner because I had a big ass salad for lunch.

[thefortrees]

MyFitnessPal has been a huge help for me. The iPhone app has great charts for tracking nutrients and macro ratios. I've been trying to keep the calories to 40% protein/30% fat/30% carbs. Helps to plan ahead with drinking, and I've found myself going to vodka/soda or gin/diet tonic more often instead of beer because of this.

[glademaster]

I know these nifty apps and absurd diets might be helpful if you need to shed a hundred pounds, but I find it a little shocking that people are resorting to these measures to drop 10 or 20 pounds. Eat a little less, drink a little less, get off your ass, fuck a little more vigorously and I bet 98% of people could lose that sort of weight in a couple/few months.

I specifically did not pursue any specific diet plans or restrictions when I set about losing some weight myself, because I knew I wouldn't stick with any of them for the (hopefully) decades I have left. It seems like these plans set most people up to yo-yo between losing and gaining because the majority can't sustain such rigid dietary restrictions.

And for the record, I'm not trying to swing my dick around and claim that losing weight and keeping it off is a piece of cake, but shit man, it isn't this complicated either.

[Name Redacted]

I know these nifty apps and absurd diets might be helpful if you need to shed a hundred pounds, but I find it a little shocking that people are resorting to these measures to drop 10 or 20 pounds. Eat a little less, drink a little less, get off your ass, fuck a little more vigorously and I bet 98% of people could lose that sort of weight in a couple/few months.

I specifically did not pursue any specific diet plans or restrictions when I set about losing some weight myself, because I knew I wouldn't stick with any of them for the (hopefully) decades I have left. It seems like these plans set most people up to yo-yo between losing and gaining because the majority can't sustain such rigid dietary restrictions.

And for the record, I'm not trying to swing my dick around and claim that losing weight and keeping it off is a piece of cake, but shit man, it isn't this complicated either.

I just want to test my liver to see if he can really switch to burning fat. Gotta keep him on his toes. Give him a few months of that then BAM! back to chuggin beers. At least I'll be back down to fighting weight by ski season so I can ski the K12

[Danno]

I know these nifty apps and absurd diets might be helpful if you need to shed a hundred pounds, but I find it a little shocking that people are resorting to these measures to drop 10 or 20 pounds. Eat a little less, drink a little less, get off your ass, fuck a little more vigorously and I bet 98% of people could lose that sort of weight in a couple/few months.

I specifically did not pursue any specific diet plans or restrictions when I set about losing some weight myself, because I knew I wouldn't stick with any of them for the (hopefully) decades I have left. It seems like these plans set most people up to yo-yo between losing and gaining because the majority can't sustain such rigid dietary restrictions.

And for the record, I'm not trying to swing my dick around and claim that losing weight and keeping it off is a piece of cake, but shit man, it isn't this complicated either.

Get back to me when you're 50 years old. You may not be trying to swing your dick but you come off as an ill-informed asshole who is 30. When I was your age I dropped 25 pounds in 3 months by exercising and watching what I ate. Yeah, it was fucking easy. Now, I have been watching what I eat for years, try to exercise as much as I can while working a more than FT job and having a family, and yet the scale doesn't budge.

[glademaster]

Get back to me when you're 50 years old. You may not be trying to swing your dick but you come off as an ill-informed asshole who is 30. When I was your age I dropped 25 pounds in 3 months by exercising and watching what I ate. Yeah, it was fucking easy. Now, I have been watching what I eat for years, try to exercise as much as I can while working a more than FT job and having a family, and yet the scale doesn't budge.

Well I hope I'm fortunate enough to have it become more of a challenge as I get older.

I suppose it just seems like going on the Vodka and Cheese diet might not be the only way to achieve your (the royal your, not you, Danno) weight loss goals.

[glademaster]

Pretty sure my metabolism broke a few years ago, so this keto thing is a tool for me to focus on another chapter in separating lifestyle/brain chemistry away from the booze & shitty food culture that's ubiquitous. And it should kick my metabolism back into decent shape, which will make the NORMATIVE PRESCRIPTIONS OF GLADEMASTER easier for me to utilize in the future. Particularly if the lifestyle change of moving away from processed and non-whole food carbs sticks. My parents are on a similar path (have been since they retired a year ago), and my gf is health conscious, so it makes a lot of sense in my view.

I see. Well best of luck, that sounds frustrating, and good on those of you who are working to make improvements.

[babybear]

oh I cd drop weight in a heartbeat when I was in my 20's and even early 30's. becomes so much tougher after that. everything they say is true glasshoppa. even andrew who basically has zero % bofy fat had to get bigger pants this yr (can't disguise my mild schadenfreude lol)

Lately I've stopped eating breakfast and some will get their panties in a bunch about it but it's worked well for me. still hike/ exercise mid morning (which counterintuitively greatly helps me with the hunger), eat lunch around 1pm, normal din, evening which usually includes some sort of libation. In the am I have lots of energy naturally so it's much easier to skip a meal then. I usually still do coffee but even recently have started going black (coffee i know what you pervs are thinking . then leaves evenings since it seems there is some gathering, bbq etc every night in the summer and I've realized I can't say no then

[glademaster]

oh I cd drop weight in a heartbeat when I was in my 20's and even early 30's. becomes so much tougher after that. everything they say is true glasshoppa. even andrew who basically has zero % bofy fat had to get bigger pants this yr (can't disguise my mild schadenfreude lol)

Lately I've stopped eating breakfast and some will get their panties in a bunch about it but it's worked well for me. still hike/ exercise mid morning (which counterintuitively greatly helps me with the hunger), eat lunch around 1pm, normal din, evening which usually includes some sort of libation. In the am I have lots of energy naturally so it's much easier to skip a meal then. I usually still do coffee but even recently have started going black (coffee i know what you pervs are thinking . then leaves evenings since it seems there is some gathering, bbq etc every night in the summer and I've realized I can't say no then

Guess I'll have to aim to hit the slowdown at my fighting weight then. I'm pretty comfortable with exertion during periods of significant calorie restriction, so I've got that going for me, which is nice.

I've never been much of a breakfast eater, and there are plenty of days where I'll have a couple cups of coffee in the morning and cruise until dinner.

[SkiBall]

Get back to me when you're 50 years old. You may not be trying to swing your dick but you come off as an ill-informed asshole who is 30. When I was your age I dropped 25 pounds in 3 months by exercising and watching what I ate. Yeah, it was fucking easy. Now, I have been watching what I eat for years, try to exercise as much as I can while working a more than FT job and having a family, and yet the scale doesn't budge.

Could it be your metabolism? Everybody a little different in that department but not necessarily set in stone. I'll be 50 at the end of the year and I dropped 9-10, but I believe my metabolism is still kicking pretty well. I don't do any prolonged exercise other than skiing which even has it's breaks. I also don't drink anymore which helps, and I don't sit at a desk for work. Adjusting your diet as opposed to some kind of "diet" is an easier softer way, and changing eating habits will help more in the long term. Go ahead and have that big burger, pizza or whatever, just keep it at 1x/week. Life should be fun sometimes, just maybe have to develop a taste for something different.
And as in earlier in the thread, finding out your fat burning ideal heart rate and working to get into that zone can help with re-training your body to burn fats instead of the carbs...and then limit the carbs.
Just my experience...

[Fritz]

Not doing keto but thought I'd check in as I lost 40 this year after doing the elimination diet (at 43 years old). No change in exercise, pretty much just yoga and some plyometric shit at home. Not even skiing/touring this year due to injury. I tried just about everything else before that. Cut out gluten, dairy, refined sugar, and alcohol for like 3 months then started adding each back slowly. Turns out my body really dislikes gluten and dairy which I already kind of knew, but would just say fuck it and power through the gas, bloating, etc. for the past 20+ years. I added back sugar and alcohol a couple months ago and still haven't gained any back. Losing the visceral fat in my abdomen was crazy. It was the last fat to go but when I started losing it, it damn near melted off in a week or two. Not eating gluten and dairy was a major challenge at first but now it's pretty easy as I know I can eat the shit out of anything but these two things and be fine. I'm hoping I can add these back some day, maybe when my gut is fully healthy. If not, I will live. I'm probably in the "5-9%" category now based on those pictures.

[Fritz]

Probably 20-24%. Maybe the 25-29. Tough to know how much denial I was in at the time.

[Skidog]

All I wanted was a Pepsi, but she wouldn't give it to me.

Suicidal tendencies...institution...sooo good.

Sent from my XT1650 using TGR Forums mobile app

[iceman]

Lately I've stopped eating breakfast and some will get their panties in a bunch about it but it's worked well for me. still hike/ exercise mid morning (which counterintuitively greatly helps me with the hunger), eat lunch around 1pm, normal din,

You should read about intermittent fasting, I've been doing it for I guess 3-4 years now. It definitely works for me. There's quite a bit of science on it, Dantheman has briefly touched on fasting on this thread. I eat two meals a day and confine all my food intake to an 8-hour period. It's totally easy and I've had good results. I eat breakfast around noon, eat more or less whatever I want between then and 8:00. I don't even eat all that much for breakfast, I'm not that hungry usually. Dinnertime I'm starved and I chow big, I just try not to make carbs too big a part of that (usually not always).

Like anything on the internet there's stuff you can find supporting every view point you can imagine, but here's one article to consider from a reputable source: https://www.prevention.com/weight-lo...ttent-fasting/

edit: Everybody says breakfast is the most important meal of the day, and I don't disagree, but who said breakfast has to be first thing in the morning? Breakfast is whenever you break the fast.

[Buster Highmen]

I was never much one for breakfast but then by lunch I'd be starved. I was also having some random shits problems, likely related to stress and possibly some other ethereal gut biome w00-w00. Sure seems like the last few years have been crushers.

So for the last few years, I've been eating breakfast, usually steel cut oatmeal, and then trying to minimize lunch and in particular carbs for the rest of the day. Most dinners are veggies and meat 5 days a week with just veggies a couple of days. Brown rice still works its way into the diet a couple days a week, but overall carb intake outside of breakfast is down to about 20% of what it used to be.

I had always been a string bean but post 50 noticed the growing gut, so yeah, the aging metabolism requires a different maintenance for me. I don't know if it has a label since the oatmeal is not part of a paleo but the minimizing carbs the rest of the day seems to be.

Also, going for a post prandial walk/bike ride or other ahem activity seems to help with digestion.

I've managed to lose a few pounds, the old jeans are loose again coming out of the dryer, so something is working.

[The AD]

I guess it's kind of a chicken and egg thing, but I wonder if the main problem as we age is slowing metabolism or just a general decrease in activity. My main exercise is swimming and I've been keeping track of my mileage for at least a decade. I used to shoot for over 500 miles per year, but the last couple have been more like 400. I suspect the same kind of thing happens to lots of people but if you aren't actually measuring your overall activity level it's difficult to notice the slow, gradual decrease.

[plugboots]

Everybody says breakfast is the most important meal of the day, and I don't disagree,

Most studies seem to indicate that breakfast is important. Fine.
I tend to think it’s more about funding:
http://www.businessinsider.com/break...-health-2016-6
Quaker just wants to sell more oats.
I have a hard time eating a big breakfast, so I don’t. Scone and latte and I’m good to go.

[glademaster]

I guess it's kind of a chicken and egg thing, but I wonder if the main problem as we age is slowing metabolism or just a general decrease in activity. My main exercise is swimming and I've been keeping track of my mileage for at least a decade. I used to shoot for over 500 miles per year, but the last couple have been more like 400. I suspect the same kind of thing happens to lots of people but if you aren't actually measuring your overall activity level it's difficult to notice the slow, gradual decrease.

This. And this is at the root of my skepticism with these questionable dietary plans that people are subjecting themselves to. But sure, have 6 more slices of bacon, then go sit on your ass at a desk for the next 10 hours. Even if you're losing weight, I have my doubts that you're getting healthier. Is skinny-fat sexy now?

[Buster Highmen]

I guess it's kind of a chicken and egg thing, but I wonder if the main problem as we age is slowing metabolism or just a general decrease in activity.

Both?

My main exercise is swimming and I've been keeping track of my mileage for at least a decade. I used to shoot for over 500 miles per year, but the last couple have been more like 400. I suspect the same kind of thing happens to lots of people but if you aren't actually measuring your overall activity level it's difficult to notice the slow, gradual decrease.

Only in the last 5 years have I bothered to start going to the gym again, so I'm fairly certain my overall activity has gone up. I still skied about the same until this year when I've skied a lot more. So for me at least with my previously complete slackticity, I think it's about metabolism and increasing the activity and diet manegment seems to have assuaged the growing gut.

[DBdude]

Almost 2 weeks in on this diet. Going well except that I have been sleeping like shit. Need to figure out if there are supplements that could help (ie am I missing something in my diet that's part of this issue).

sleeping issue? lack of alcohol?

[Danno]

I guess it's kind of a chicken and egg thing, but I wonder if the main problem as we age is slowing metabolism or just a general decrease in activity. My main exercise is swimming and I've been keeping track of my mileage for at least a decade. I used to shoot for over 500 miles per year, but the last couple have been more like 400. I suspect the same kind of thing happens to lots of people but if you aren't actually measuring your overall activity level it's difficult to notice the slow, gradual decrease.

I don't think that's the case with me. My activity did take a big hit 7+ years ago when my kid was born, but was pretty steady for at least the next 5, and over the last 2 years has actually gone up. And even more so in the last few months, as I have realized that I needed to exercise more to avoid chronic back problems and still be able to do my sports at the level I want.

This. And this is at the root of my skepticism with these questionable dietary plans that people are subjecting themselves to. But sure, have 6 more slices of bacon, then go sit on your ass at a desk for the next 10 hours. Even if you're losing weight, I have my doubts that you're getting healthier. Is skinny-fat sexy now?

Again, shut your 30 year old ass up. Do you have a degree in nutrition? Or are you like stuckie, you've read a few things, you are doing fine, so anyone who is having issues must be weak somehow, not strong and smart like you. Oh, and this diet that you're sure is so unhealthy? I have seen a type 1 diabetic cut her daily insulin intake by 75% after only 3 weeks on the diet. But it must be unhealthy, because you don't need it.

I have had a desk job for the last 20 years, I'm not an idiot and I monitor my body. And what worked at 30 did not work at 40. And what worked at 40 does not work at 50. There are always outliers, people who never have issues as they age, but read a book, what many of us are talking about and experiencing isn't about some fad diet, it's about trying to maintain (not gain) weight and maintain fitness and QoL as we age.

sleeping issue? lack of alcohol?

Nope, I cut out daily drinking a long time ago. The issue seems to be subsiding, and in any case seems to be a common side effect of transition to the keto diet.

[skaredshtles]

<snip>
Nope, I cut out daily drinking a long time ago. The issue seems to be subsiding, and in any case seems to be a common side effect of transition to the keto diet.

I think it was all the worry about the leaky fork.

[glademaster]

Again, shut your 30 year old ass up. Do you have a degree in nutrition? Or are you like stuckie, you've read a few things, you are doing fine, so anyone who is having issues must be weak somehow, not strong and smart like you. Oh, and this diet that you're sure is so unhealthy? I have seen a type 1 diabetic cut her daily insulin intake by 75% after only 3 weeks on the diet. But it must be unhealthy, because you don't need it.

I have had a desk job for the last 20 years, I'm not an idiot and I monitor my body. And what worked at 30 did not work at 40. And what worked at 40 does not work at 50. There are always outliers, people who never have issues as they age, but read a book, what many of us are talking about and experiencing isn't about some fad diet, it's about trying to maintain (not gain) weight and maintain fitness and QoL as we age.

I wasn't aware that the full thread title was actually "The Nutrition Science Thread for 50+ Posters Only," guess I need to hover my cursor over it.

I also want to point out that I carefully couched my stance by using terms like "questionable" and "doubts," which are far different than speaking with certainty. I'm not in any way calling anyone stupid or weak either, nor am I claiming to be an authority on nutrition, I'm simply raising questions in the face of what seems like proselytizing.