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lukey1
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Re: All you need to know about nutrition.

Postby lukey1 » May 1. 2013, 08:40

Great post man. Thanks for sharing it! too many people over look nutrition because they don't understand it.

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Re: All you need to know about nutrition.

Postby Kazparov » Jun 10. 2013, 16:13

I thought this was pretty good. Any comments from Kusok?

http://www.popsci.com/node/74033/edit

There is a lot of incompetence in the area of nutrition and health. Even health professionals seem to constantly contradict each other. Here are 8 ridiculous nutrition myths, thoroughly debunked.
1. A Calorie is a Calorie

It is a common myth that all that matters for weight loss is calories in, calories out.

Of course, calories matter. But the types of foods we eat are also important.

Here are 3 examples of how “a calorie is NOT a calorie.”

-Fructose vs. Glucose: Fructose is more likely to stimulate hunger, increase abdominal obesity and insulin resistance, compared to the same amount of calories from glucose (1, 2, 3).
-Protein: Eating protein can raise the metabolic rate and reduce hunger compared to fat and carbs (4).
-Medium vs. long-chain fatty acids: Fatty acids that are of medium length (such as from coconut oil) raise metabolism and reduce hunger compared to longer chain fatty acids (5, 6, 7).

Bottom Line: A calorie is not a calorie. Different foods affect our bodies, hunger and hormones in different ways.

2. Eating a Lot of Protein is Bad For You

Some people think that a high-protein diet will harm your kidneys and cause osteoporosis.

It is true that eating protein can make you excrete more calcium in the short term (8).

However, long-term studies show that protein intake is associated with improved bone health and a lower risk of fractures, not the other way around (9, 10, 11).

Studies don’t find any association with kidney disease either (12, 13).

The two most important risk factors for kidney failure are diabetes and high blood pressure. Eating adequate protein helps with both, which should reduce your risk of kidney disease later in life (14, 15, 16, 17).

Unless you have a medical condition, there’s no reason to be afraid of having more protein in your diet. It’s a good thing.

Bottom Line: Eating a high protein diet may be protective against bone fractures and reduce the two most important risk factors for kidney failure.
3. The Healthiest Diet is a Balanced Low-Fat Diet

The low-fat guidelines first came out in the year 1977, at almost the exact same time the obesity epidemic started.

This diet was never actually proven to work. It was merely based on observations.

The National Institute of Health decided to test this diet and funded the Women’s Health Initiative, which is the largest randomized controlled trial ever conducted on diet.

In this study, tens of thousands of women were placed on either a low-fat diet, or continued to eat the standard western diet like before.

The study went on for 7.5 years and the conclusions were very clear:

-The diet did NOT prevent weight gain. The low-fat group weighed only 0.4kg less than the control group after 7.5 years (18).
-The diet did NOT prevent heart disease either. There was no difference between groups after 7.5 years (19).
-The low-fat diet got tested. It didn’t work, period.

Bottom Line: There is no evidence that low-fat diets lead to better outcomes. The largest randomized controlled trial ever conucted on diet proves that the low-fat diet is completely ineffective.

4. Everyone Should be Cutting Back on Sodium

Sodium is a crucial electrolyte in the body and our cells need to keep it within a very tight range, or we’ll die.

For a long time, sodium has been thought to elevate blood pressure and therefore raise your risk of disease.

It is true that it can mildly elevate blood pressure in the short term (20, 21).

However, studies do not support the idea that lowering sodium helps improve actual hard outcomes like heart attacks.

Randomized controlled trials on sodium restriction show that there is no effect on cardiovascular disease or death. They also show that sodium restriction may increase triglycerides and cholesterol levels (22, 23).

Unless you have elevated blood pressure, there is no reason to avoid adding salt to your foods to make them more palatable.

Bottom Line: Sodium restriction has been thoroughly tested. None of these studies have found any evidence that it actually leads to better outcomes.
5. Saturated Fat Raises The Bad Cholesterol and Gives You Heart Disease

The myth that saturated fat raises cholesterol and causes heart disease is still alive today.

This ideas was based on some flawed observational studies conducted in the 60s and 70s.

Since then, many studies have re-examined this relationship and discovered that:

-There is literally no association between saturated fat consumption and cardiovascular disease (24, 25, 26).
-Saturated fat raises HDL (the good) cholesterol and changes the LDL from small, dense (bad) to Large LDL, which is benign (27, 28, 29).
-There is no reason to avoid natural foods that are rich in saturated fats. Meat, coconut oil and butter are perfectly healthy foods.

Bottom Line: Despite decades of anti-fat propaganda, saturated fat has never been proven to cause heart disease. New studies prove that there is literally no association.

6. Coffee is Bad For You

Coffee has gotten a bad reputation in the past.

It is true that caffeine, the active stimulant compound in coffee, can slightly raise blood pressure in the short term (30).

Despite these mild adverse effects, long term observational studies actually show that coffee lowers the risk of many diseases. Coffee can:

-Improve brain function (31).
-Help you burn more fat (32, 33, 34).
-Lower your risk of diabetes… in some studies as much as 67% (35, 36).
-Lower your risk of Alzheimer’s and Parkinson’s (37, 38).
-Protect your liver against cirrhosis and cancer (39, 40).

Coffee is also loaded with antioxidants. It is actually the biggest source of antioxidants in the western diet and outranks both fruits and vegetables, combined (41, 42, 43).

Bottom Line: Despite coffee being able to mildly elevate blood pressure, observational studies show a strong and consistent reduction in many serious diseases like Alzheimer’s and type II diabetes.
7. Eggs Are Rich in Cholesterol And Can Give You Heart Disease

Eggs have been unfairly demonized because they contain large amounts of cholesterol.

However, dietary cholesterol doesn’t necessarily raise blood cholesterol and eggs have never been proven to cause harm.

If anything, eggs are among the most nutritious and healthiest foods you can eat.

They’re loaded with vitamins, minerals and antioxidants.

Studies show that egg consumption actually improves the blood lipid profile. They raise the HDL (good) cholesterol and change the LDL from small, dense to Large, which is benign (44, 45).

Observational studies show no association between egg consumption and risk of heart disease (46, 47, 48).

Additionally, some studies show that eggs for breakfast can help you lose weight… at least compared to a breakfast of bagels (49, 50).

Bottom Line: Eggs are one of the healthiest and most nutritious foods you can eat and there is no association between egg consumption and risk of cardiovascular disease.
8. Low-Carb Diets Are Ineffective or Dangerous

Low-carb diets have been considered dangerous because of their high amount of saturated fat.

For this reason, they have been thought to raise your risk of heart disease and other chronic illness.

However, since the year 2002, more than 20 randomized controlled trials have been conducted and compared low-carb against the standard of care, the low-fat diet.

In almost every one of these studies, low-carb diets:

-Cause significantly more weight loss than low-fat diets (51, 52).
-Drastically lower triglycerides, an important risk factors for heart disease (53, 54).
-Raise HDL (the good) cholesterol (55, 56).
-Improve blood sugar and insulin levels, especially in diabetics (57, 58).
-Change the LDL cholesterol from small, dense (bad) to Large (benign) – which should lower the risk of heart disease (59).
-Lower blood pressure significantly (60, 61).

Low-carb diets are also easier to follow and have an outstanding safety profile. There is no evidence of any adverse effects, despite the scare tactics (62, 63, 64).

They are certainly a much better choice than a low-fat, calorie restricted diet… which many mainstream organizations still push despite zero evidence of effectiveness.

"If I wanted to kill myself I'd climb to the top of your ignorance and jump down to your iq. When stupid goes up to 5 dollars a barrel I'd love to have the drilling rights to your head"
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Re: All you need to know about nutrition.

Postby kusok » Jun 10. 2013, 21:37

Kazparov wrote:I thought this was pretty good. Any comments from Kusok?


Pretty much true, most of it was covered in my OP, but there are two details regarding the first and the last issues:

Regarding #1
caloric equation INCLUDES the fact that different macros will be processed differently by your body and have different effects. Laws of physics still apply. 2nd law of thermodynamics is a LAW of the universe, energy in VS energy out, if you eat more calories than you burn you WILL get bigger, and if you eat less calories than you burn you WILL get lighter, there is no way around this simple law. So, of course we should pay attention to what we eat, but how much we eat doesn't lose importance or significance because of it when it comes to losing or gaining weight. It would be naive of a fat person to say: "I will lose all my fat and look great if I eat any amount of food i want just because I'm eating super healthy". And likewise it would be naive for a skinny guy to say: "I will gain muscle and get bigger if I eat the right foods". In both cases the individual would also have to monitor the AMOUNT of food and NUMBER of calories.

Lyle McDonald wrote a well known article about this for those interested. As he puts it:

Energy in = Energy out + Change in Body Stores

The bolded part is very important, and the one many people seem to miss when they say calorie is not a calorie and thus energy equation doesn't apply to human bodies etc. It does. it applies to ALL things in universe.

http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html


And regarding #8

Low carb diets are not superior to balanced diets.

They have their place for some people, like those with very poor reaction to carbs, for those who don't need many carbs or just for those who love eating fatty foods more.

But the research that claims low carb diets to be superior is not honest. They often assign very unrealistic dietary protocols where groups are fed different protein intakes etc. and of course the higher protein group will always lose more fat or gain more muscle etc. so it's not a fair comparison. This is how they do this research that "proves" low carbs diet to be better: they would say: "ok Kazparov, eat this cup of sugar now, it's all you get for today! And you kusok, here is a nice chicken breast and some olive oil, but no carbs for you. Let's see which one of you loses more fat, gains/retains more muscle and feels better tomorrow...

well dah... I got adequate intakes of fat and protein, and you did not, so of course I would have better results all across the board. But not because I ate a low carb diet and you ate a high carb diet, but because you ate a diet deficient in fat and protein.

In fact, for athletes higher carb intakes usually improve their performance, especially for sports involving cardio/endurance.

There is more on the subject, but those are just some quick thoughts.

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Re: All you need to know about nutrition.

Postby Kazparov » Jun 12. 2013, 22:12

http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html

Wow this guys has tons of great articles! Thanks for sharing.
"If I wanted to kill myself I'd climb to the top of your ignorance and jump down to your iq. When stupid goes up to 5 dollars a barrel I'd love to have the drilling rights to your head"
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Re: All you need to know about nutrition.

Postby RICH_DOGPAIL » Nov 26. 2013, 03:03

Great info kusok, well done. I only disagree with your stance on Organic food, I think this is a complicated topic with a lot of grey areas and a blanket statement that all organic foods are more expensive and thats it, is a little facile.

... bar that, I think youve done a tremendous job. Great contribution to this site :D

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Re: All you need to know about nutrition.

Postby kusok » Nov 26. 2013, 12:10

JONNY_LUNCHPAIL wrote:Great info kusok, well done. I only disagree with your stance on Organic food, I think this is a complicated topic with a lot of grey areas and a blanket statement that all organic foods are more expensive and thats it, is a little facile.

... bar that, I think youve done a tremendous job. Great contribution to this site :D




Thanks. I agree actually. I updated the OP now. I don't know why I didn't update it yet, we actually had a discussion about this earlier in the thread, and since the OP was made I did read something by a published pubmed nutrition researcher peer reviewed and all that Emma Lay, and she observed that we don't know some long term effects of various substances like pesticides etc., and so she prefers organic "just in case". And I also added that it's not always more expensive. Just usually, from what I observe when I shop.

My original OP was largely based on articles and research by the awesome Alan Aragon who is famous for not buying ANY gimmick, trend or marketing or anything. He just immediately calls BS on pretty much everything lol. We all learn... Perhaps I will look into it a bit more. See if in the last year or two some new interesting info came out regarding organic.

Also, if you have some good links or knowledge or opinion etc. let me know. Always good to keep OP up to date.

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Re: All you need to know about nutrition.

Postby RICH_DOGPAIL » Nov 26. 2013, 13:43

kusok wrote:
JONNY_LUNCHPAIL wrote:Great info kusok, well done. I only disagree with your stance on Organic food, I think this is a complicated topic with a lot of grey areas and a blanket statement that all organic foods are more expensive and thats it, is a little facile.

... bar that, I think youve done a tremendous job. Great contribution to this site :D




Thanks. I agree actually. I updated the OP now. I don't know why I didn't update it yet, we actually had a discussion about this earlier in the thread, and since the OP was made I did read something by a published pubmed nutrition researcher peer reviewed and all that Emma Lay, and she observed that we don't know some long term effects of various substances like pesticides etc., and so she prefers organic "just in case". And I also added that it's not always more expensive. Just usually, from what I observe when I shop.

My original OP was largely based on articles and research by the awesome Alan Aragon who is famous for not buying ANY gimmick, trend or marketing or anything. He just immediately calls BS on pretty much everything lol. We all learn... Perhaps I will look into it a bit more. See if in the last year or two some new interesting info came out regarding organic.

Also, if you have some good links or knowledge or opinion etc. let me know. Always good to keep OP up to date.



Ill see if I can dig up some good info on this subject. The problem with pesticides is a lot of them are neurotoxins and its believed to have a worse affect on infants, children and the elderly. My own opinion is there is no safe amount of neurotoxins in my food or in the soil which bathes generation upon generation of non crop rotated plants... I think common sense for me rules on that one.

However, organic graham crackers, chips and even fruit/produce with thick husks (avocadoe, pineapple banana etc..) really dont matter... theres a lot of gimmicky BS with organic food, I fully agree.

Interestingly enough Ive found interesting info on non-organic butter and how it is waaay more toxic than organic and if anyone was going to switch to organic products, this should top the list... again ill see if I can dig some of this stuff up.

forgive me for not reading all of the pages in the thread, I will do so.. or I wouldve known about your updated stance on organic foods :oops:

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Re: All you need to know about nutrition.

Postby Foster The Clinch » Apr 17. 2014, 02:21

Thanks for the info.
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The simplest moves are the best."
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Re: All you need to know about nutrition.

Postby steekmoer » Feb 3. 2015, 06:45

all you need to know about my Nutrition:

Protein - Beer
Carbs: - Beer
Fat - More Beer
Sulky Poo Pants

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Re: All you need to know about nutrition.

Postby RICH_DOGPAIL » Feb 4. 2015, 23:06

steekmoer wrote:all you need to know about my Nutrition:

Protein - Beer
Carbs: - Beer
Fat - More Beer


Theres many different kinds of beer though. Whats your main course, desert or healthy beer??

Share :like

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Re: All you need to know about nutrition.

Postby steekmoer » Feb 5. 2015, 05:34

RICH_DOGPAIL wrote:
steekmoer wrote:all you need to know about my Nutrition:

Protein - Beer
Carbs: - Beer
Fat - More Beer


Theres many different kinds of beer though. Whats your main course, desert or healthy beer??

Share :like


Ha Ha...in South Africa we have a few different types that I drink.
Mainly SAB brands...which is now SABMiller as South African Breweries bought Miller.

I drink Hansa.... But when I was in the States I drank Bud.
I also mix it up, in between every 2 - 3 beers I like to have something sweeter...

Image

Image
Sulky Poo Pants

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Re: All you need to know about nutrition.

Postby RICH_DOGPAIL » Feb 5. 2015, 12:29

steekmoer wrote:
RICH_DOGPAIL wrote:
steekmoer wrote:all you need to know about my Nutrition:

Protein - Beer
Carbs: - Beer
Fat - More Beer


Theres many different kinds of beer though. Whats your main course, desert or healthy beer??

Share :like


Ha Ha...in South Africa we have a few different types that I drink.
Mainly SAB brands...which is now SABMiller as South African Breweries bought Miller.

I drink Hansa.... But when I was in the States I drank Bud.
I also mix it up, in between every 2 - 3 beers I like to have something sweeter...

Image

Image



Now thats a diet plan!

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Re: All you need to know about nutrition.

Postby steekmoer » Feb 5. 2015, 13:55

@Rich

Maybe I should give Mike Dolce a call....he's doing it all wrong...ha ha
:|
Sulky Poo Pants

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Re: All you need to know about nutrition.

Postby RICH_DOGPAIL » Feb 5. 2015, 16:41

steekmoer wrote:@Rich

Maybe I should give Mike Dolce a call....he's doing it all wrong...ha ha
:|


It would have mellowed BJ the f**k out a bit.... hold that, I think hes on the beer diet now and he just got arrested.... I guess a strict beer diet is only for the worlds finest :lol:

No throwing PEDS in there steekmoer (water)!!


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