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Nutrition Thread |OT| You Can't Outwork A Shit Diet

Azulsky

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Apr 11, 2013
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Cross post from the Fitness thread:

Had to go to a doctor for a check up as part of my job. Also included some lab testing for the normal stuff. Cholestherol and the rest were within the normal range. Creatinine was 97 when the normal range is 60-100 but apparently if you lift weights and eat protein your number will be higher.

One thing that was puzzling was that my blood pressure was 150/84. Apparently a bit higher than the "normal range". Don't know what to think about that.. Anyway I need to take a few more measurements during the next two weeks to see if it's right or if it was high for some other reason. Anyone got any advice to getting it down other than the normal stuff like eat less sodium?
Serum Creatinine is to check for renal health. Its a byproduct so abnormally high #s would mean your kidneys are not doing their job. But being a guy, eating animal sourced protein, and having higher muscle mass makes your baseline higher.

They aren't even sure that sodium is causal to hypertension anymore. Probably still good to keep it in check. The best you can do aside from that is to lose excess weight.

You may have been nervous. Mine always pings high when I go to the doctor's office but I get my mom(RN) to check it occasionally and it comes out normal.
 

TheBear

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Aug 16, 2008
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After a few weeks on holiday and a generally shit diet for the last few months, I need to lose some weight and my diet needs some work. I have lunch and dinner sorted, usually meat and vegetables/salad/soup and easing off the carbs, but I really struggle with breakfast, and late night snacking.

For breakfast, at one point I was trying to stomach eggs and bacon every day but I can't do it any more. I love eggs but I really struggle eating them first thing in the morning. At the moment I'm trying flavoured greek yoghurt with an oatmeal slice or two pieces of fruit. What are some other breakfast ideas I could try?

Also, probably the biggest downfall in my diet is late night sugar cravings. I don't get cravings any other time of day except for after dinner. I'll have a really filling, healthy dinner and all of a sudden get a serious craving for chocolate, lollies and whatever other shit is in the house. I really struggle with this.

Anyway, I have a long way to go but these two areas are where I'm struggling most. any help would be appreciated. Cheers
 

ILoveBish

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Feb 1, 2010
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After a few weeks on holiday and a generally shit diet for the last few months, I need to lose some weight and my diet needs some work. I have lunch and dinner sorted, usually meat and vegetables/salad/soup and easing off the carbs, but I really struggle with breakfast, and late night snacking.

For breakfast, at one point I was trying to stomach eggs and bacon every day but I can't do it any more. I love eggs but I really struggle eating them first thing in the morning. At the moment I'm trying flavoured greek yoghurt with an oatmeal slice or two pieces of fruit. What are some other breakfast ideas I could try?

Also, probably the biggest downfall in my diet is late night sugar cravings. I don't get cravings any other time of day except for after dinner. I'll have a really filling, healthy dinner and all of a sudden get a serious craving for chocolate, lollies and whatever other shit is in the house. I really struggle with this.

Anyway, I have a long way to go but these two areas are where I'm struggling most. any help would be appreciated. Cheers
That's not how you do it.

Also get rid of snacks in the house. I took all of mine to work and the people there took it all. Snacking culture needs to die.
 

grumble

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Dec 6, 2008
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I don't drink coffee.
Well, start. It's good for you in moderation, keeps you energized and blunts appetite. You can try plain tea instead if you don't like the taste.

Te issue with flavoured yogurt with oatmeal and fruit is that flavoured yogurt is usually extremely sweet. It's basically a dessert. The protein in yogurt is great, but try unflavoured with the toppings instead of flavoured.

As for breakfast, you can eat whatever you want in the morning. Eat a steak or whatever floats your boat.
 

ILoveBish

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All good suggestions. I like coffee. French pressed with water in a cpk17 temp controlled. Incredible. I also enjoy tea in the evenings.
 

Zefah

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Jan 7, 2007
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How about a hamburger without any bun or ketchup?

Breakfast sausages? Leftover chicken or whatever? Steak as grumble mentioned? Hell, just some string cheese sticks and beef jerky or dried sausages/landjaegers?

There are also plenty of ways to prepare eggs. Doing them up in an omelette style with various veggies and what not might make it a bit more palatable in the morning compared to simple sunny-side up stuff.
 

TheBear

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Aug 16, 2008
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String cheese and jerky is a good idea. I'm usually in a huge rush in the morning but I need to start giving myself some time to cook. Breakfast sausage sounds awesome :)

As for coffee, black for white, it gives me the runs real bad. Maybe I just need to condition my stomach? I could definitely use the energy. Don't really like hot drinks though. Fuck it I'll give it a shot. Thanks for the tips
 

Azulsky

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Apr 11, 2013
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If you can just make the move from flavored greek yogurt to unflavored. Move to 2% or 4%(full fat). Trust me you will be full from eating this, and its better for you. Look at the label, there should not be any added sugar, fruits, cane syrup, etc. At most 9g carbs per cup. Higher fat %'s have even less

If you need to eat some fruit that is okay just control it and stay away from melons and bananas. Anything berry is good. Just eat the fruit dont add sugar to it.

The stuff you get cravings for you need to either remove from the house or grow a pair big enough to not put in your mouth. Its either sheer force of will or modifying your environment.

You got about a million ways to make eggs. Just try something new on that front. Eggs are like $1.50 a dozen, you can afford to experiment.

Worst case breakfast scenario is just eat a regular meal.

Black Tea is legit too.

Also to some extent you need to find something you can tolerate eating that is within the range of healthy, and just learn to eat that. Long term solution to eating is divorcing it from emotional gratification.
 

TheBear

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Aug 16, 2008
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Would frozen raspberries and unflavoured greek (chobani) yoghurt be ok?

I'm going to start brushing my teeth whenever I get sugar cravings. I don't want to eat anything after having a minty fresh mouth

I've also started tracking what I eat on myfitnesspal which is interesting. Just had lunch and I've got 4,300 calories left today. Is the idea to try and stay as far under the target as possible?
 

Azulsky

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4300kJ is about 1000 kCal if i remember correctly.

I usually get Fage Total if i get Yogurt.

I'm not too familiar with Chobani's products. I know most of them are non-fat which tastes bleh to me, which is why they spike it with sugar.

The idea on MyFitnessPal is to be at or under your calorie goal if you are attempting to lose weight. Its just a tool that helps you be accountable. You can add me on there, same username as my GAF name!
 

vehn

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Jul 30, 2008
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Is it bad if for breakfast everyday, I have a protein shake with a banana? I mainly like it for the ease of making it
 

Azulsky

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Bananas are generally OK, they just have a decent bit more sugar than other fruits, about 20g for a standard sized one.

You need to consider what your carbohydrate intake is relative to your activity level and what your goals are.

The current daily allowance for sugar(not carbohydrate) is 35g for men and 25g for women. Fruit derived sugar is a bit better because the fiber helps mitigate the blood sugar spike but eating something with more complex carbs might be better.
 

Kimosabae

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May 9, 2009
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On the banana front: if you're making smoothies with it, try only half a banana and adding extra ice (I assume protein powder is also an ingredient). You can add a little stevia if need be.
 

this_guy

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Feb 6, 2012
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Skip breakfast. You'll adjust in a few days and you'll be fine. Breakfast being the most important meal of the day is old science, just like the whole eat 6 small meals to boost your metabolism.
 

Zefah

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Skip breakfast. You'll adjust in a few days and you'll be fine. Breakfast being the most important meal of the day is old science, just like the whole eat 6 small meals to boost your metabolism.
It wasn't "science" at all. Just recommendations made based off pure speculation.
 

DasRaven

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Sep 21, 2009
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The Burning Desert
Anyone have a list of neutral tasting fruits/veggies for a smoothie base?

I'm looking for a mix to blend and freeze as cubes.
These cubes would then be added to frozen berries and a green apple to make a daily smoothie/shake.

From experience, I'm thinking spinach and cucumber to start, but want more recommendations.
 

ILoveBish

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I've redone my macros and calculations, i took pics of the stir fry meal, but i am changing it again just because its too much food, hard to eat it all in an hour. So now that i've redone it, i'll take pics again next time i make everything with the new macros. Here is everything tho. And keep in mind, this new meal plan is 100% dairy free, which has helped me with bloating.

Stir Fry:

150g Cauliflower Rice
260g Cooked Bamboo Shoots (2 servings)
60g Chopped Green Onions/Scallions
1 TBSP Sesame Oil
1 TBSP Coconut Oil
3 TBSP Soy Sauce (make sure 0 carb)
14oz Chicken Boneless Skinless Breast (Uncooked Weight)
8 Medium Eggs (Cook eggs separately and add into everything else)

1263 Calories
71g Fat
140g Protein
16g Carbs, 7 Fiber, 9 Net Carbs

Coconut Cake:

10oz Winco Unsweetened Coconut Flakes
1/4 Cup/4 TBSP Almond Flour
8 Medium Egg Whites
2.3 Cups (560g) Coconut Cream
1 Teaspoon Liquid Sucralose (or other 0 calorie sweetner)

Makes 8 pieces, each piece:

505 Calories
49g Fat
9g Protein
16g Carbs, 9 Fiber, 7 Net Carbs

Total for day (1 entire stir fry meal, 1 slice of cake):

1768 Calories
120g Fat
149g Protein
32g Carbs, 16g Fiber, 16g Net Carbs

Only other things i'll have throughout the day is 2 cups of coffee + 1 cup of almond milk (30 calories, 1 carb) + sweetener, 6g of creatine, and tea with sugar free sweetener. I'm using a alcohol free stevia for sweetener and love it.
 

Megalosaro

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Aug 19, 2012
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Teach me about reverse dieting, GAF.

I have lost about 120 lbs dieting, but to do so I had to do terrible things. I subsist on a 200 calorie diet for most of the week then binge on Saturdays. I each one slice of bread for dinner with a thin slice of meat. For breakfast I'll have a bowl of oatmeal.

Saturdays I'll eat whatever I want. On average I'll gain about 3 to 5 lbs in that one day. On a truly epic day I've gained 8. Its heart breaking but I'll manage to loose it all and also 2 or 3 lbs by the end of the week. Keep in mine when I say truly epic, I mean that I probably only ate about 3-4k on that binge day.
I am about ten lbs away from my goal. That is about a month away. My metabolism is truly fucked. But I want to make a plan to get back to eatting like a human. And from what I've read, that is called reverse dieting. Help me out GAF.
 

Psychotext

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Jun 15, 2007
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Fuck. =/

You may have lost the weight, but to be honest I'd be surprised if you had much in the way of muscle left. I can't even imagine how shitty that would feel during the week.

The bad news for you is that to recover your metabolism you're probably going to want to do something like intermittent fasting, and you're almost certainly going to have to gain a little weight.

If I were you I'd fast for 16 hours, eat for 8 (which given you're doing 200 calorie days already should be trivial), and you're going to have to find a calorie intake that has you gaining a little weight. Somewhere around half a lb a week ideally. When your body stops gaining weight, add some more calories (slowly, only something like 100-200kcal a day).

You'll teach your body to know (enough) food is coming at a particular time which will reset a lot of the metabolic processes you've screwed up. Do you exercise currently?
 

Dead Prince

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Dec 7, 2007
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www.soukthachonevilaysack.com
Cinnamon makes everything better. added some in my smoothie (y)

1 cup almond milk
half avocado
1 cup berry mix
2 scoops of protein powder (ON Cookies & Cream)
1 tbsp EVOO (extra virgin olive oil)
cinnamon to taste

blend it together. it elevated the taste a lot. better now than without lol

(y)
 

Kickz

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3 weeks on keto down 15lbs and yesterday there was a party so I broke..

2 teriyaki chicken sandwiches

1 double cheese burger

2 plates of east African rice, huge plate of roast lamb

1 Large vanilla shake

2 cups of tea with cream

Worst hangover ever this morning... back on the train again.
 

Psychotext

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Jun 15, 2007
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Sort of related, I was at a BBQ earlier and quite by accident I reckon I managed to hit my calorie / protein targets +/- 10%.

I thought I was being bad at the time. :(
 

Fistwell

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Feb 22, 2012
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What are some cheap recipes to make boneless, skinless chicken breasts delicious?
I'd just cook it in the pan, typically chopped, throw in some combination of onions, garlic, tomatoes, mushrooms, bell pepper. Keep it covered on lowish eat to keep the moisture from onions and tomatoes and have some sort of a sauce. I sometimes add water if necessary. Add random herbs to change the taste depending on what you like; I'm partial to cilantro for example. You can throw in some sour cream at the end, white wine, parmesan, if you have the calories to spare. In your plate, you can splash in some hot sauce to change it up, love me some chipotle cholula.
 

Bumbles

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Jun 3, 2010
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Wish I had realised this thread existed a few months ago...

I have a question on two types of cheese I have and want to know which one is best for weight loss. One has more fat, but less sodium, less sugar and more protein. I probably eat 2 slices of cheese throughout the day. Cheese 2 ticks all my boxes except the fat one, is that amount important?

 

Psychotext

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I've seen it in sort of 1-2g quantities per 100g, but never as much as 2g per slice. What sort of cheeses have so much?
 

Azulsky

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Apr 11, 2013
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Looking at recipes while on a fast is like erotic fiction, watching Food Network is porn, and going to the grocery store must be akin to going to a gentlemans club.
 

Psychotext

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Ha, true enough. I've been searching for lettuce wrap stuff recently whilst at work (trying to find some lower carb options for my off days) and it's been hell.
 

entremet

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Dec 6, 2008
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Just coming off a 20 pound loss using half keto, for the first 10, and calorie counting for the recent 10.

MFP is so damn good. I'm so shocked at the calorie content of stuff compared to its satiety.

For example breakfast cereals have a good amount of calories--even the "healthy" ones--but they're not very filling.
 

Psychotext

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It's amazing how much sugar is in a lot of even the healthy ones. I could only ever find a handful without added sugar (back in the days I ate breakfast).