The Nutrition Science thread

[reckless toboggan]

[Rideski]

Trim the bread from the sandwich and chow down. The fat isn't the unhealthy part of that picture.

Ok thanks for the encouragement. I mean I did trim the fat from the ham cause it would just be weird not to. But I've cut way back on bread again.

Back when I read the paleo stuff from Spats
https://www.tetongravity.com/forums/...ighlight=paleo
(anyone not read that? Paleo makes more sense to me than keto so far, but I have not delved too far into it yet)

I quit grains overnight. Bread, cereal, pasta, rice,
plus beans, chips, peanuts, sugar stuff like ice cream.
It was a pretty big deal, had to struggle to find enough to eat.
I already ate half a pound to a pound of meat a day.

It was also a bummer cause I had just gotten really good at making pico de gallo. I was putting down a 2 pound bag of corn chips per week, year round, plus a few tacos for lunch most days, plus a pbj for breakfast most days, plus a pbj in the pocket on ski and bike days (200 days a year)

The biggest bummer was and is, I gave up pasta right when I completely figured out how to make restaurant quality sauce, 100% fresh, no can BS. I had been working on it for years. Still don't eat pasta years later, except as a treat. Yeah spaghetti squash is good, but not the same, nor are any other options I've tried. Still pisses me off.

I started eating lots more potatoes, I figured they were the most natural carb, and I just wasn't getting enough food.

But then one day I got sick of just meat and cheese in a baggie for lunch. I think I went 6 months without bread. Finally caved and would use it for a meat sandwich. Still not back to my pre paleo bread level, I was putting down a couple of dense loaves a week. Now a loaf and a pack of mini tortillas last maybe two weeks.

One thing I did and guess I should do again, is instead of buying the good dense bread, I switched to air pocket wonder bread etc. Gives you something to put a sandwich on, but less bread.

I probably only want to drop 5 pounds, maybe 10, for sure no more than that. At a pretty good weight now, but every bit makes it easier to climb those mtns. Climbed 1,500 vert today in 95 degrees, probably lost a pound in water weight.

[SkiBall]

Ok thanks for the encouragement. I mean I did trim the fat from the ham cause it would just be weird not to. But I've cut way back on bread again.

Back when I read the paleo stuff from Spats
https://www.tetongravity.com/forums/...ighlight=paleo
(anyone not read that? Paleo makes more sense to me than keto so far, but I have not delved too far into it yet)

I quit grains overnight. Bread, cereal, pasta, rice,
plus beans, chips, peanuts, sugar stuff like ice cream.
It was a pretty big deal, had to struggle to find enough to eat.
I already ate half a pound to a pound of meat a day.

It was also a bummer cause I had just gotten really good at making pico de gallo. I was putting down a 2 pound bag of corn chips per week, year round, plus a few tacos for lunch most days, plus a pbj for breakfast most days, plus a pbj in the pocket on ski and bike days (200 days a year)

The biggest bummer was and is, I gave up pasta right when I completely figured out how to make restaurant quality sauce, 100% fresh, no can BS. I had been working on it for years. Still don't eat pasta years later, except as a treat. Yeah spaghetti squash is good, but not the same, nor are any other options I've tried. Still pisses me off.

I started eating lots more potatoes, I figured they were the most natural carb, and I just wasn't getting enough food.

But then one day I got sick of just meat and cheese in a baggie for lunch. I think I went 6 months without bread. Finally caved and would use it for a meat sandwich. Still not back to my pre paleo bread level, I was putting down a couple of dense loaves a week. Now a loaf and a pack of mini tortillas last maybe two weeks.

One thing I did and guess I should do again, is instead of buying the good dense bread, I switched to air pocket wonder bread etc. Gives you something to put a sandwich on, but less bread.

I probably only want to drop 5 pounds, maybe 10, for sure no more than that. At a pretty good weight now, but every bit makes it easier to climb those mtns. Climbed 1,500 vert today in 95 degrees, probably lost a pound in water weight.

Dave's Killer Bread Thin Slice has been a pretty good bread for me. If that will kill you, I don't wanna live.

And there are other uses for pico, so don't stop that. Great in an omelette.

[Danno]

Dave has an interesting history, even if he is a good baker.

[SkiBall]

Indeed. His future may still be interesting as well last I heard.

[Game Over]

I mean have you tried it on french fries? It's fucking awesome.

I was asking because I use a fair amount on meats especially steaks.

[iceman]

Dave's Killer Bread Thin Slice has been a pretty good bread for me. If that will kill you, I don't wanna live.

Dude it says it kills right in the name.

[iceman]

Steep, negative talk about salt was mostly BS, it's nnot bad in reasonable quatities for most people but it can drive blood pressure up so if you have BP issues best to limit it. Most people are fine with moderate salt intake. Just remember it's in everything processed already before you start adding it..

Salt got a bad rap for years and sugar got a pass, salt should hire sugar's PR people.

[mud]

There's no established definition or cutoff for what constitutes a "low carb" diet. Hence why you sometimes see studies claiming to test "low carb" diets where 40% of calories or more come from starch and/or sucrose. However, most reasonable people seem to agree that the upper limit is somewhere around 30% of calories, or 150 g/day for a 2,000 cal/day diet. 30-50 grams would be considered very low carb, and probably low enough to maintain ketosis.

I had to stay below 20g of carbs a day to maintain ketosis. If I went any higher the weight loss stalled and it took a couple days to get it back.

After I hit my goal weight I started powerlifting again and needed the extra carbs so switched to my version of lazy keto which is around 50-80g a day with a feast day once or twice a week.

I've also heard "lazy keto" referring to people that are tracking their micros strictly but are not exercising in any way.

Personally the best results I tracked over three months was a combination of being in keto, intermittent fasting, and exercise. If I went over in carbs I could do a fast or go for a bike ride the next day and be back on track.

[Dantheman]

The vast majority of the salt in people's diets comes from processed foods. Estimates I've seen are as high as 90%. Salt the food you cook to taste, not doing so is great way to cook bland food. Removing processed food from you diet is the best way to cut your salt intake. Not that salt is bad for you anyway.

[Shredhead]

Removing processed food from you diet is the best way to cut your salt intake.

Restaurant’s too!

[Game Over]

Thanks guys

[Dantheman]

Restaurant’s too!

Same goes for calories. Restaurant meals have way more than home cooked food on average.

[fool]

Keto and LCHF friends, what are your go to snacks? Or daily eating preferences for breakfast or lunch? Would love to have some easy snacking go-tos - or easy/simple recipes or websites - as I feel like I frequently end up getting more protein than fat.

I've been doing eggs, sour cream, and bacon for breakfast, but on go-snacking has been hard. Love almonds, but I don't my stomach likes too many of them. Also been doing cheese, but I feel like I could do better. More interested in healthy and high fat than "delicious", though if it taste good that's a benefit too. I heard an ultra runner on a podcast mention he does equal portions coconut oil and almond butter, then drops on some fresh fruit for a high fat snack.

Also, anyone read this one? https://www.amazon.com/Art-Science-L...=phinney+volek . Heard it's good, just wish they had it for Kindle.

[SkiBall]

Almonds, trail mix varieties, nut butters, Lara Bars, hummus. And now 2Bettys cookies.
I am not on a strict "diet", but it does ok.

[Game Over]

I've been eating a lot of seaweed

[capulin overdrive]

Nuts fit the profile, but have a fuck ton of calories, for not much hunger satisfaction.

[SkiBall]

They seem to put a dent in things for me.

[Danno]

almonds, macadamias, nut butters (unsweetend), pickled veggies (pickles, kimchi, etc, no protein or fat but healthy and satisfying), salami (or other similar meats) with some cream cheese wrapped around a pepperoncini, sliced avocado with salt. Yes, getting fat is harder than getting protein.

[SkiBall]

It's a shame that there is so much sugar in most yogurts. Appealing to the masses I guess. As much as I love the dessert type yogurts, I have been mainly going to Fage plain 2% with mixings.

[RockChalk]

4505 Chicharrones FTW!

0g Carbs and oh so satisfying. I have problems eating an entire bag in one sitting, so dont do that.

[zion zig zag]

It's a shame that there is so much sugar in most yogurts. Appealing to the masses I guess. As much as I love the dessert type yogurts, I have been mainly going to Fage plain 2% with mixings.

They have to add the sugar because they remove all of the fat. Fat free Greek yogurt could go in the shit that annoys me thread.

[Name Redacted]

Just buy plain yogurt and add whatever flavor you want. Sans carbs of course, I've mixed in , MCT, Turmeric and Coconut in the blender.

[Dantheman]

They have to add the sugar because they remove all of the fat. Fat free Greek yogurt could go in the shit that annoys me thread.

Fat-free dairy products are an abomination of the highest order.

[Toadman]

I have heard the term "lazy keto" for those who do the general keto HFLC thing, but don't track their macros and just do the concept in some fashion.

The wife went on the Keto diet, and so, I kind of am on it. Have lost 14 lbs in the 6 weeks that I've sort of been on it. I suppose the 125-135 miles of bike riding per week is helping with the weight loss. But I wasn't losing much weight before I changed the diet a bit, and was doing about 80-90 miles per week during early spring. I do find it hard to stay off the carbs. I stopped eating yoghurt years ago, but have recently started up on a very limited basis. Trying to stick to low sugar, higher protein variety. There's a chobani version that seems to be okay. There's always the natural unflavored variety and just add a bit of honey or as others have mentioned, coconut or even a dash of cinnamon.

Edit to add: I was at 177lbs over the winter. Most I've ever weighed. Used to run in the mid 160's or even upper 150's but I'm closer to 50 than 40, and it's not so easy to lose weight as all of us who are in that age range or older. The Keto thing really seems to be working for me. I'm at 163lbs now. 6'0".