Diet and nutrition

Remove this Banner Ad

Bazzar said:
Thats an interesting way to look at it, has it made a difference? i have always gone by the old idea of never drinking on an empty stomach.

I wonder if eating high GI starchy food would be better than high fat/protein or low GI carb food if you did eat and drink.
Click to expand...
I would still get in my daily protein needs prior to drinking, reduce calories from carbs and fat, and once that first drink is sipped I would abstain from eating until well into the next day.

It has definitely made a difference in that inhibitions when inebriated are nowhere to be seen. So that 600-800cal souvlaki when toasted on King St at 4am which will most likely be metabolized entirely as bodyfat is no longer a factor.

In coherence with IF, I like to think of alcohol as just another window; a "feeding" window, a "fasting" window and a "drinking" window. :)
 
chrstphrwnstn said:
I would still get in my daily protein needs prior to drinking, reduce calories from carbs and fat, and once that first drink is sipped I would abstain from eating until well into the next day.

It has definitely made a difference in that inhibitions when inebriated are nowhere to be seen. So that 600-800cal souvlaki when toasted on King St at 4am which will most likely be metabolized entirely as bodyfat is no longer a factor.

In coherence with IF, I like to think of alcohol as just another window; a "feeding" window, a "fasting" window and a "drinking" window. :)
Click to expand...

This is my hardest issue, when half cut i crave all kinds of food and have zero willpower. Been known to fire the webber up at 2am on numerous occasions.
 

Log in to remove this ad.

Bazzar said:
This is my hardest issue, when half cut i crave all kinds of food and have zero willpower. Been known to fire the webber up at 2am on numerous occasions.
Click to expand...
It's definitely the most challenging part. We are only human. It is a great feeling waking up the next morning (or afternoon) knowing that you had the willpower to just say no.
 
SJ said:
I find it funny that for most of you, binge drinking is more acceptable than eating a bread roll.
Click to expand...
But how many awesome stories begin with "so I went out to the pub for some bread..."?
 
So Berkhan basically said if you drink alcohol limit fats and carbs and just eat low fat protein. Sounds good.

"The rules are as follows:

* For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).

* Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You'll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs [Big head is 0.5grams] , while a regular Cosmopolitan is about 13 g.

* Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).

* Eat as much protein as you want. Yes, that's right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.

* For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week."
 

(Log in to remove this ad.)

Ess_don said:
Hi guys, random question..
Mum just asked what kind of oil she should be buying/using for deep/shallow frying thats available in the supermarkets?

Obviously wont be using (my) :p precious olive oil and coconut oil, so whats the next best thing? (or should I say least worst?)
Canola? Peanut? Sunflower?

Please dont suggest things like almond or walnut oil as they would be too exy to use large amounts when frying.

Cheers
Click to expand...

With a bit of a discussion in the Paleo thread re oil, i came across this from Mark Sisson, interesting reading. Canola and Palm are the most controversial as it appears to divide so many people and experts.

Canola
Canola oil comes from rapeseed, a completely unpalatable seed rich in erucic acid, which is bitter and rather toxic. Canola oil is rapeseed oil stripped of erucic acid, as I detailed in this previous post. It gets a lot of attention from doctors as a “heart healthy” oil (one of the “good” fats) rich in omega-3s, but the fact that canola processing generally uses upwards of 500 degrees means a good portion of the Omega-3s could be rancid on the shelf.

61% MUFA
21% Omega-6 PUFA
9-11% Omega-3 PUFA
7% SFA

Flax Seed
I mentioned the seed and its oil a few times, and, after being initially supportive of flax consumption, I now recommend minimizing intake. People generally use flax oil as an Omega-3 supplement, rather than for cooking – and this is a good choice, seeing as how flax is almost entirely made of PUFAs, which are prone to rancidity and oxidation when exposed to heat. Meat eaters, though, would be better off just taking fish oil. The DHA and EPA in fish oil are far more useful than the ALA in flax seed oil. Strict vegetarians, have at it – just don’t use flax seed oil to sautee your tofu.

19% MUFA
24% Omega-6 PUFA
47% Omega-3 PUFA (from ALA)
8-9% SFA

Corn
Corn oil boggles my mind. I can’t wrap my head around how extracting gallons upon gallons of liquid oil from a lowly corncob is actually possible. How isn’t it too much work for the payoff? I mean, I’m no corn eater, but I’ve chomped a few kernels in my day, and I don’t understand how squeezing oil out of this non-vegetable sounds like a good idea to anyone.

24% MUFA
59% PUFA (mostly O-6)
13% SFA

Olive (and variations)
Olive oil got a pretty good breakdown last year, so unless I’m leaving out some recent momentous news breaking out of the highly secretive olive oil world, there’s not much more to say. It’s a delicious salad oil, a decent sautéing oil, and it can even be used as moisturizer and shaving lotion. Olive oil is one area where CW gets it right. Enjoy this one, and keep a bottle of extra virgin, cold pressed olive oil on hand for salad dressings. It also does a decent job standing up to heat, but will lose it’s delicate flavors if heated too high. This is a good enough reason for me to use a different fat/oil when cooking at high temps. (Why waste precious (and often expensive!) olive oil when lard, for instance, will do the trick?)

73% MUFA
3.5-21% Omega-6 PUFA
1% Omega-3 PUFA (not even worth mentioning, really)
14% SFA

Coconut
MDA’s darling, coconut oil is truly a star. I went over why yesterday, and in past posts, but the gist of it is this: it’s a tasty, shelf-stable (no hydrogenation required) tropical oil with a ton of saturated fatty acids. In fact, it’s almost purely saturated, which is why most doctors and nutritionists will probably advise against its consumption. Not us, though. We love SFA. The refined coconut oil stands up to heat a bit better, and it doesn’t have a distinctive taste, but I can’t recommend it. Unrefined virgin oil is a murky, cloudy mess – but a delicious, creamy mess. Eat the unrefined by the spoonful.

6.2% MUFA
1.6% PUFA
92.1% SFA

Palm
Palm oil is controversial; just check out the comments section on my last post on the subject. Many palm oil plantations encroach upon the rapidly dwindling natural habitats of the orangutan, which are already in short supply in this world. The consensus seems to be that sustainable palm oil, especially the more complex, nutritious unrefined red palm oil, can be found. You’ve just got to look a little harder at the labels. West African red palm oil, for example, is considered to be pretty safe environmentally. Oh, and palm oil is also highly saturated and heat stable. Red palm oil is also stable, but it deserves special mention for its nutrient density – lots of CoQ10, Vitamin E, and SFAs.

39% MUFA
11% PUFA
50% SFA

Fish
Fish oil is another one of the widely accepted “good” fats. This time, though, we agree with Conventional Wisdom. The Omega-3 fatty acids, EPA and DHA, are unequivocally beneficial to us. They help balance our O6-O3 ratios (to a more appropriate, pre-agricultural level), while they also promote proper cell function, good lipid numbers, and improved insulin sensitivity. To bone up on more fish oil information, check out my Definitive Guide on the subject.

EPA and DHA levels vary by brand and type of fish. Check the label for yourself, or look at this handy table if you’re getting your fish oil from actual seafood.

Avocado
Who doesn’t love a plump avocado with the right amount of give? If you can’t get your hands on a good one, the next best thing might be a bottle of avocado oil. Its fatty acid profile is similar to that of olive oil, but it has an even higher smoke point, making it a decent choice for cooking. Personally, I still wouldn’t use it for high heat cooking. The light, subtle taste lends itself far better to salad dressing, if you ask me. Buy in dark bottles to minimize oxidation.

70% MUFA
12% Omega-6 PUFA
1% Omega-3 PUFA
12% SFA

Walnut
Walnut oil is one of the better tasting nut oils. It is high in Omega-6s, sure, but walnut oil isn’t something you’re going to use every day, or even every week. The stuff tastes great, though, and a small splash goes a long way at the end of a cooking session or onto a tossed salad. I definitely would advise against using this on a regular basis, especially for cooking, and you should always store it in a dark, cool spot in the house. For those that “do dairy”, try mixing a bit with some full-fat Greek yogurt, or unsweetened fresh whipped cream and berries: amazing.

23% MUFA
53% Omega-6 PUFA
10% Omega-3 PUFA
9% SFA

Macadamia Nut
I love this oil, but I also love the parent nut. The oil assumes the buttery, smooth, rich flavor of the macadamia nut, making it an interesting – but favorable – choice for salad dressings. It’s also remarkably high in MUFAs and low in PUFAs, so it won’t throw your ratios all out of whack. Makes a surprisingly good homemade mayonnaise, and can be used to sauté and cook in a pinch. The only drawback is its price; macadamia nut oil can get expensive.

71% MUFA
10% PUFA
12% SFA


Sesame Seed
The premier “flavor oil.” Sesame seed oil, especially the toasted variety, offers an unmatched and irreplaceable flavor profile. Certain Asian dishes work best with a bit of sesame oil, but if you’re wary of using it over high heat (which you probably should be), you can always add it to the dish after cooking. Despite the high PUFA content, sesame oil also contains a ton of antioxidants that can help minimize heat oxidation. I wouldn’t use this more than semi-regularly, though. Good to keep in your pantry (or fridge), but not an everyday item.

43% MUFA
43% PUFA
14% SFA

Peanut
Restaurants like to tout that they use “healthy” peanut oil in their deep fryers. Okay, the relatively MUFA-rich peanut oil may be a better choice than corn or sunflower oil for high heating, but it’s still a legume (already off limits) oil prone to rancidity. In the UK, it’s known as groundnut oil. Avoid both.

46% MUFA
32% PUFA
17% SFA

Sunflower Seed
Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it’s everywhere, and it has a reputation for being healthy. Just don’t keep the stuff in your house (not a problem; it’s flavorless, odorless, and completely boring), and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.

19% MUFA
63% PUFA
10% SFA

Safflower
Like sunflower seed oil but worse, the oil derived from the “bastard saffron” is about 75% Omega-6 PUFAs with not a speck of Omega-3 in sight. It’s also lower in MUFAs and SFAs. What’s not to dislike?

14% MUFA
75% PUFA
6% SFA

Cottonseed
At least most of the oils I’ve mentioned come from technically edible plants, in some form or another. Cottonseed oil, however, comes from cotton. You know, the stuff that shirts are made of? Yeah. It’s everywhere, from margarines to cereal to shortening to frozen desserts to bread, because it’s cheaper than other oils (you can thank its status as one of Monsanto’s big four genetically modified crops for that) and it only needs “partial hydrogenation” to maintain stability. Luckily, that won’t be an issue for PBers who already avoid all that stuff in the first place. Warn your friends and family, though.

17% MUFA
52% PUFA
26% SFA

Grape Seed
Skip this stuff. It does have a buttery taste, and it gets a lot of hype as a worthy replacement for olive oil, but it’s got high oxidation potential, especially if you follow the recommended instructions and use it for deep frying or high heat sauteeing. It’s rather pricey, too, so there’s no good reason to use it.

16% MUFA
70% PUFA
9% SFA

Soybean Oil
Soybean oil is about as ubiquitous as corn and canola (again, thanks to Monsanto). In fact, you’ll often see an ingredient list include “canola and/or soybean oil.” Huh? Do food manufacturers honestly not know what kind of fat is going into their product? Best avoid the crapshoot and skip anything that “might contain” soybean oil altogether. The fact that it’s often partially hydrogenated suppresses my appetite even further. No thanks.

23% MUFA
51% Omega-6 PUFA
6% Omega-3 PUFA
14% SFA


Read more: http://www.marksdailyapple.com/healthy-oils/#ixzz2tjGeOjrO
 
Awesome. Thats exactly what I was a looking for, a nice comprehensive coverage of the different oil varieties.
Cheers! :thumbsu:

Also did I read correctly that Palm Oil is actually one of the better ones? With the only flaw being its environmentally unfriendly? Interesting..

Never tried frying things up in lard, might give it a crack next time! Can almost hear my mum having a heart attack just seeing a block of it in our fridge! :p
 
Ess_don said:
Awesome. Thats exactly what I was a looking for, a nice comprehensive coverage of the different oil varieties.
Cheers! :thumbsu:

Also did I read correctly that Palm Oil is actually one of the better ones? With the only flaw being its environmentally unfriendly? Interesting..

Never tried frying things up in lard, might give it a crack next time! Can almost hear my mum having a heart attack just seeing a block of it in our fridge! :p
Click to expand...

Their are two types, hydrogenated Palm kernal, and non hydrogenated Red Palm oil which is more expensive and the good one. But as i said Palm oil divides so many people with both its nutritional value and impact on the environment especially the Orangutans
 
^ Good summary, would be interesting to find something similar for Rice Bran Oil which is often the hot-frying go to oil for hippy types
 
Just wondering if anyone knows how companies retrieve the nutritional value for their products and how exact it is? Reason being I've only really just started trying to track my macros as close to exact as I can (started out just cos I was I interested but now its become somewhat of an obsession to know exactly the macros ive eaten that day, not that I let it impact my eating too much), but some of the nutrition values are quite different. Fr example edgells four bean mix is 1259 kjs and 43 carbs compared to coles brand 720 and 28 carbs even though both contain very similar ratios of beans and the same amount of overall grams. Sliced pineapple is another one that seems to differ a fair bit from memory. So pretty much was wondering does each companies products get individually tested, is it compulsory, can they just base their foods nutrition data on identical foods in other brands etc?
Obviously over one or two meals its not that big of a deal but over an entire days eating it certainly adds up.

Also the fitness pal app is pretty cool in at you can just hover your phones camera over the barcode and it automatically uploads the nutrition data on the device, makes for very easy tracking.
 
Funny.

1724012_722940987737576_2029355947_n.jpg
 
Does boiling vegetables in a pot of water have a big effect on their nutritional content (i.e- are nutrients lost into the water)??

Most google searches that I have done indicate that they do, but I was interested in peoples opinions on here. In particular ablett

Because I love having mashed sweet potato, cauliflower mash, etc. Sometime i even throw broccoli, asparagus and spinach right in at the end and blend it all up! Would really hate to hear that I'm losing a large % of nutrients when i throw away the water.

Is steaming a much better alternative??
 

Remove this Banner Ad

Diet and nutrition

Remove this Banner Ad

Back
Top