workout experts - does protein really make a difference?

Topic List	Page List: 1, 2, 3, 4, 5, 6
3PiesAndAFork 07/01/21 4:47:31 PM #203:	Tip for broccoli if you end up making it a staple. Roast it instead of steaming or boiling. Just cut up the broccoli (or buy precut) and put it on the roasting pan. 400 for 10 minutes or until the tips are slightly browned. Makes it a lot more palatable and you don't even have to add oil. --- @('_')@ <cite>3PiesAndAFork posted [p:955646196] in Diet/worko... [t:79523951]...</cite> <quote>Tip for broccoli if you end up making it a staple. Roast it instead of steaming or boiling. Just cut up the broccoli (or buy precut) and put it on the roasting pan. 400 for 10 minutes or until the tips are slightly browned. Makes it a lot more palatable and you don't even have to add oil. </quote> ... Copied to Clipboard!
pojr 07/01/21 6:48:36 PM #204:	Ardbert posted... I think unsweetened almond milk in general is a good choice. Only 30 calories in a cup of it and more protein and less sugar than regular milk. You might also want to find a zero calorie sweetener that you like. Some people are more sensitive to them, but splenda/sucralose and stevia both taste good to me and don't give me headaches or anything. Just switching out table sugar for those can save you a lot of calories. :v i meant to comment on this a while ago i love almond milk for that exact reason. cow milk is nice, but has a lot of calories. even skim milk has 90 calories per cup. so even the shittiest milk is still triple the amount of calories as unsweetened almond milk. and taste better than skim too imo. i actually do have a bunch of stevia at my house. if you're just starting out, its a good way to reduce your calorie intake. after reading this thread, however, i stopped using stevia because of the affects on your gut flora. when i used a lot of stevia, i definitely felt my stomach act funny. and it enabled me to continue eating sweets and enjoying sweets, which is something i want to get out of. not hating on stevia completely, if you're someone who wants to start slow, stevia is a good option at first. --- pojr I summon it. You spell it. <cite>pojr posted [p:955650203] in Diet/worko... [t:79523951]...</cite> <quote>Ardbert posted... </cite> <quote>I think unsweetened almond milk in general is a good choice. Only 30 calories in a cup of it and more protein and less sugar than regular milk. You might also want to find a zero calorie sweetener that you like. Some people are more sensitive to them, but splenda/sucralose and stevia both taste good to me and don't give me headaches or anything. Just switching out table sugar for those can save you a lot of calories. :v</quote>i meant to comment on this a while ago i love almond milk for that exact reason. cow milk is nice, but has a lot of calories. even skim milk has 90 calories per cup. so even the shittiest milk is still triple the amount of calories as unsweetened almond milk. and taste better than skim too imo. i actually do have a bunch of stevia at my house. if you're just starting out, its a good way to reduce your calorie intake. after reading this thread, however, i stopped using stevia because of the affects on your gut flora. when i used a lot of stevia, i definitely felt my stomach act funny. and it enabled me to continue eating sweets and enjoying sweets, which is something i want to get out of. not hating on stevia completely, if you're someone who wants to start slow, stevia is a good option at first. </quote> ... Copied to Clipboard!
pojr 07/01/21 7:28:52 PM #205:	i found out what i weigh 146 lbs today, which is a 7 pound gain from last month. a little disappointed by my weigh in, but i understand why. i cheated several times last month, not to mention this thread didn't exist yet so i still had high sugar intake. on the plus side, i can actually do a pull up now, almost 2. before i couldnt do a single one. with that said, im slightly worried but not that much. im gonna continue eating what i've been eating this past few days, and i've officially made the decision that i'm gonna increase my calorie intake to 1700. also no more cheating, obviously. or should I increase it only to 1600 a day? guess i'm not fully decided on that. --- pojr I summon it. You spell it. <cite>pojr posted [p:955651566] in Diet/worko... [t:79523951]...</cite> <quote>i found out what i weigh 146 lbs today, which is a 7 pound gain from last month. a little disappointed by my weigh in, but i understand why. i cheated several times last month, not to mention this thread didn't exist yet so i still had high sugar intake. on the plus side, i can actually do a pull up now, almost 2. before i couldnt do a single one. with that said, im slightly worried but not that much. im gonna continue eating what i've been eating this past few days, and i've officially made the decision that i'm gonna increase my calorie intake to 1700. also no more cheating, obviously. or should I increase it only to 1600 a day? guess i'm not fully decided on that. </quote> ... Copied to Clipboard!
Xenozoa425 07/02/21 12:21:27 PM #206:	Perascamin posted... Most protein powders contain creatine though which increases your muscles ability to store energy and thus increase size + output Creatine is a non-protein byproduct from amino acid synthesis. Most people already get a good chunk of creatine from the food they eat because of the high levels of methionine found in them, some even vegetarians and vegans. It's designed to ramp up ATP production, which originally comes from the sugars found in carbohydrates. If you want the creatine boost, you don't have to take a protein powder for it specifically, you can instead get a creatine supplement and use those calories instead for carbs that actually help with ATP production, and you also get micronutrients like fiber and antioxidants that all proteins and fats lack. Perascamin posted... please stop being wrong Kind of hard to do that when my primary area of focus that I study every day is nutrition. Turtlebread posted... A primary and novel finding of our study is that a high-protein diet (2.5 gkg1day1) significantly increased FFM compared with a lower-protein diet (0.9 gkg1day1) in the cohort of aspiring female physique athletes. Another important finding from the study was the high-protein group lost a significant amount of fat mass, *whereas reductions in the low-protein group were not statistically significant.* and the low protein group was eating 0.9g/kg/day, which according to you is way too much this study doesnt help your case Well of course it's too much for most people, 0.9g/kg/day is on the higher end of the RDA that is deemed adequate for 97.5% of the population. Like I said, most people are getting way too much protein than what is recommended by health authorities and the Dietary Reference Intake. https://www.hindawi.com/journals/isrn/2013/126929/ https://doi.org/10.1017/S0007114512002450 And if you want to talk about losing fat mass, there are more factors to take into consideration and way better ways to do it than by simply ramping up your protein intake to unhealthy amounts. Take plant-based diets, for example. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/ Many observational studies, interventional trials and meta-analyses have shown that those on a vegetarian or vegan diet lose the most weight, are able to maintain that weight without worrying about calorie intake, and are able to more easily adhere to the diet long-term, and even the participants that were not fully adherent to the diet still lost more weight by being more plant-based than the other non-adherent omni participants. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955671886] in Diet/worko... [t:79523951]...</cite> <quote>Perascamin posted... </cite> <quote>Most protein powders contain creatine though which increases your muscles ability to store energy and thus increase size + output</quote>Creatine is a non-protein byproduct from amino acid synthesis. Most people already get a good chunk of creatine from the food they eat because of the high levels of methionine found in them, some even vegetarians and vegans. It's designed to ramp up ATP production, which originally comes from the sugars found in carbohydrates. If you want the creatine boost, you don't have to take a protein powder for it specifically, you can instead get a creatine supplement and use those calories instead for carbs that actually help with ATP production, and you also get micronutrients like fiber and antioxidants that all proteins and fats lack. Perascamin posted... </cite> <quote>please stop being wrong</quote>Kind of hard to do that when my primary area of focus that I study every day is nutrition. Turtlebread posted... </cite> <quote>A primary and novel finding of our study is that a high-protein diet (2.5 gkg1day1) significantly increased FFM compared with a lower-protein diet (0.9 gkg1day1) in the cohort of aspiring female physique athletes. Another important finding from the study was the high-protein group lost a significant amount of fat mass, whereas reductions in the low-protein group were not statistically significant. and the low protein group was eating 0.9g/kg/day, which according to you is way too much this study doesnt help your case</quote>Well of course it's too much for most people, 0.9g/kg/day is on the higher end of the RDA that is deemed adequate for 97.5% of the population. Like I said, most people are getting way too much protein than what is recommended by health authorities and the Dietary Reference Intake. https://www.hindawi.com/journals/isrn/2013/126929/ https://doi.org/10.1017/S0007114512002450 And if you want to talk about losing fat mass, there are more factors to take into consideration and way better ways to do it than by simply ramping up your protein intake to unhealthy amounts. Take plant-based diets, for example. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/ Many observational studies, interventional trials and meta-analyses have shown that those on a vegetarian or vegan diet lose the most weight, are able to maintain that weight without worrying about calorie intake, and are able to more easily adhere to the diet long-term, and even the participants that were not fully adherent to the diet still lost more weight by being more plant-based than the other non-adherent omni participants. </quote> ... Copied to Clipboard!
Turtlebread 07/02/21 12:34:08 PM #207:	Thats good. --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955672244] in Diet/worko... [t:79523951]...</cite> <quote>Thats good. </quote> ... Copied to Clipboard!
LostForest 07/02/21 4:09:30 PM #208:	I know this thread has been beaten to death and back, but one other thing I'd want to tack on here, Pojr dude When it comes to wellness and health, as long as you follow mainstream medical advice and you feel healthy, then you've already got like 98% of it down. When people start throwing math equations around to argue about how much of individual nutrients and stuff you should be taking, it's really meaningless in the grand scheme of things. It's like the nutritional equivalent of when nerds argue about RPG min-max stat spreads. If you found a diet/lifestyle that helped you lose weight, stick to it. If you feel healthy and your physicals come back positive, then you don't need to worry about macronutrients and fasting tables and shit. If most of your food is pretty "healthy" then odds are you're healthy, even if you take cheat days here and there. No one is going to live forever, no matter how healthy they eat. So just make sure to enjoy your life responsibly --- http://poorcouplesfoodguide.com Agender, curry fan, Top 10 lister, indie dev, gym hitter, musician, et al. <cite>LostForest posted [p:955679199] in Diet/worko... [t:79523951]...</cite> <quote>I know this thread has been beaten to death and back, but one other thing I'd want to tack on here, Pojr dude When it comes to wellness and health, as long as you follow mainstream medical advice and you feel healthy, then you've already got like 98% of it down. When people start throwing math equations around to argue about how much of individual nutrients and stuff you should be taking, it's really meaningless in the grand scheme of things. It's like the nutritional equivalent of when nerds argue about RPG min-max stat spreads. If you found a diet/lifestyle that helped you lose weight, stick to it. If you feel healthy and your physicals come back positive, then you don't need to worry about macronutrients and fasting tables and shit. If most of your food is pretty "healthy" then odds are you're healthy, even if you take cheat days here and there. No one is going to live forever, no matter how healthy they eat. So just make sure to enjoy your life responsibly </quote> ... Copied to Clipboard!
Xenozoa425 07/02/21 4:17:58 PM #209:	pojr posted... thanks man, it actually feels good hearing stuff like that. sometimes i dont feel like i'm doing a good job lol. with a said, i will give that a try. i still need to add Xenozoa425's oatmeal recipe to the list of things I try as well. 600 calories is somewhat high, but if it fills me up and is delicious, I don't mind. Especially because I plan on increasing my intake. It's very easy to incorporate a clean calorie dense food component like nut butters, fruit or flaxseed into the oatmeal. I happen to like flaxseed in particular because of the high fiber, healthy fats, lignans (powerful phytonutrient) and because it helps give it a much thicker and creamier texture. And doing the overnight method is super easy and takes 5 minutes, but if you don't like it cold then you can always heat it up. You don't have to do my recipe exactly 100% like it, but I love it because it's so full of flavor. Oatmeal is such an easy and versatile food that should be a part of everyone's diet lol LostForest posted... I know this thread has been beaten to death and back, but one other thing I'd want to tack on here, Pojr dude When it comes to wellness and health, as long as you follow mainstream medical advice and you feel healthy, then you've already got like 98% of it down. When people start throwing math equations around to argue about how much of individual nutrients and stuff you should be taking, it's really meaningless in the grand scheme of things. It's like the nutritional equivalent of when nerds argue about RPG min-max stat spreads. If you found a diet/lifestyle that helped you lose weight, stick to it. If you feel healthy and your physicals come back positive, then you don't need to worry about macronutrients and fasting tables and shit. If most of your food is pretty "healthy" then odds are you're healthy, even if you take cheat days here and there. No one is going to live forever, no matter how healthy they eat. So just make sure to enjoy your life responsibly I agree with most of this to a certain extent, everyone should do what makes them comfortable, but it is also important to make sure that the suggestions and advice you do follow has a nutritionally scientific backing. When it comes to protein, for example, the dangers of the supplement and bodybuilding industries will have you buying so many of their products and get you accustomed to an expensive and unsustainable lifestyle, and you will inevitably yo-yo back to where you started not long after you quit, because nobody can have a high-protein diet for years without some health consequences. That's why I always try and educate others to get everything they need from food, and that's why these products are called "supplements", as they are designed to assist with your diet if it falls short in certain areas, not serve as the equivalent of meal replacements and hard work. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955679446] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>thanks man, it actually feels good hearing stuff like that. sometimes i dont feel like i'm doing a good job lol. with a said, i will give that a try. i still need to add Xenozoa425's oatmeal recipe to the list of things I try as well. 600 calories is somewhat high, but if it fills me up and is delicious, I don't mind. Especially because I plan on increasing my intake.</quote>It's very easy to incorporate a clean calorie dense food component like nut butters, fruit or flaxseed into the oatmeal. I happen to like flaxseed in particular because of the high fiber, healthy fats, lignans (powerful phytonutrient) and because it helps give it a much thicker and creamier texture. And doing the overnight method is super easy and takes 5 minutes, but if you don't like it cold then you can always heat it up. You don't have to do my recipe exactly 100% like it, but I love it because it's so full of flavor. Oatmeal is such an easy and versatile food that should be a part of everyone's diet lol LostForest posted... </cite> <quote>I know this thread has been beaten to death and back, but one other thing I'd want to tack on here, Pojr dude When it comes to wellness and health, as long as you follow mainstream medical advice and you feel healthy, then you've already got like 98% of it down. When people start throwing math equations around to argue about how much of individual nutrients and stuff you should be taking, it's really meaningless in the grand scheme of things. It's like the nutritional equivalent of when nerds argue about RPG min-max stat spreads. If you found a diet/lifestyle that helped you lose weight, stick to it. If you feel healthy and your physicals come back positive, then you don't need to worry about macronutrients and fasting tables and shit. If most of your food is pretty "healthy" then odds are you're healthy, even if you take cheat days here and there. No one is going to live forever, no matter how healthy they eat. So just make sure to enjoy your life responsibly </quote>I agree with most of this to a certain extent, everyone should do what makes them comfortable, but it is also important to make sure that the suggestions and advice you do follow has a nutritionally scientific backing. When it comes to protein, for example, the dangers of the supplement and bodybuilding industries will have you buying so many of their products and get you accustomed to an expensive and unsustainable lifestyle, and you will inevitably yo-yo back to where you started not long after you quit, because nobody can have a high-protein diet for years without some health consequences. That's why I always try and educate others to get everything they need from food, and that's why these products are called "supplements", as they are designed to assist with your diet if it falls short in certain areas, not serve as the equivalent of meal replacements and hard work. </quote> ... Copied to Clipboard!
Tenlaar 07/02/21 5:20:17 PM #210:	Xeno, what do you think about chia seed puddings? Comparable to oat recipes for the average person (aka just trying to be healthy, not make big gains or anything) when it comes to healthy prepped breakfast? Ive experimented with them a little and I like how easy it is to infuse flavors since it can soak up any thinish liquids. Feels like its easier to vary the flavors dramatically since you can make it with fresh squeezed orange juice, apple juice, coffee, tea, etc. <cite>Tenlaar posted [p:955681304] in Diet/worko... [t:79523951]...</cite> <quote>Xeno, what do you think about chia seed puddings? Comparable to oat recipes for the average person (aka just trying to be healthy, not make big gains or anything) when it comes to healthy prepped breakfast? Ive experimented with them a little and I like how easy it is to infuse flavors since it can soak up any thinish liquids. Feels like its easier to vary the flavors dramatically since you can make it with fresh squeezed orange juice, apple juice, coffee, tea, etc. </quote> ... Copied to Clipboard!
Turtlebread 07/02/21 5:36:07 PM #211:	There isnt sufficient evidence that a chronically high protein diet leads to issues in healthy individuals. You may enjoy up to 2g/kg of bodyweight per day, depending on your goals. --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955681836] in Diet/worko... [t:79523951]...</cite> <quote>There isnt sufficient evidence that a chronically high protein diet leads to issues in healthy individuals. You may enjoy up to 2g/kg of bodyweight per day, depending on your goals. </quote> ... Copied to Clipboard!
Xenozoa425 07/02/21 7:04:50 PM #212:	Turtlebread posted... There isnt sufficient evidence that a chronically high protein diet leads to issues in healthy individuals. It's literally in one of the links I posted earlier. Xenozoa425 posted... https://www.hindawi.com/journals/isrn/2013/126929/ Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function Precipitated progression of coronary artery disease Turtlebread posted... You may enjoy up to 2g/kg of bodyweight per day, depending on your goals. You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain* that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body. And then all of the health problems I just listed above on top of that? That is precisely why I always recommend people get only their adequate protein from the diet. It's easier on the body, it's cheaper, it's healthier and it's more sustainable. Tenlaar posted... Xeno, what do you think about chia seed puddings? Comparable to oat recipes for the average person (aka just trying to be healthy, not make big gains or anything) when it comes to healthy prepped breakfast? Ive experimented with them a little and I like how easy it is to infuse flavors since it can soak up any thinish liquids. Feels like its easier to vary the flavors dramatically since you can make it with fresh squeezed orange juice, apple juice, coffee, tea, etc. As an alternative to oatmeal, it's just as good and has the same capability to be flexible on ingredients and delicious for anyone. The only issue is the generally higher amount of fat compared to oats, so it should be eaten more generously if you are trying to lose weight. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955684521] in Diet/worko... [t:79523951]...</cite> <quote>Turtlebread posted... </cite> <quote>There isnt sufficient evidence that a chronically high protein diet leads to issues in healthy individuals.</quote>It's literally in one of the links I posted earlier. Xenozoa425 posted... </cite> <quote>https://www.hindawi.com/journals/isrn/2013/126929/</quote>Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function *Precipitated progression of coronary artery disease Turtlebread posted... </cite> <quote>You may enjoy up to 2g/kg of bodyweight per day, depending on your goals.</quote>You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body. And then all of the health problems I just listed above on top of that? That is precisely why I always recommend people get only their adequate protein from the diet. It's easier on the body, it's cheaper, it's healthier and it's more sustainable. Tenlaar posted... </cite> <quote>Xeno, what do you think about chia seed puddings? Comparable to oat recipes for the average person (aka just trying to be healthy, not make big gains or anything) when it comes to healthy prepped breakfast? Ive experimented with them a little and I like how easy it is to infuse flavors since it can soak up any thinish liquids. Feels like its easier to vary the flavors dramatically since you can make it with fresh squeezed orange juice, apple juice, coffee, tea, etc.</quote>As an alternative to oatmeal, it's just as good and has the same capability to be flexible on ingredients and delicious for anyone. The only issue is the generally higher amount of fat compared to oats, so it should be eaten more generously if you are trying to lose weight. </quote> ... Copied to Clipboard!
pojr 07/02/21 7:18:42 PM #213:	i recently looked up what the daily nutritional requirements are for someone my age, and found this. this is from an australian website: i also looked this up on a different website. this was on https://www.nal.usda.gov/. This one had a lot more, including macronutrients, vitamins and minerals: definitely pretty intimidating that there are all this minerals that we need in our body. also interesting that you need some sodium. i would have thought sodium wouldn't be needed in our body, after all the bad talk about it. but that's probably because the US has a very high consumption of it. --- pojr I summon it. You spell it. <cite>pojr posted [p:955684965] in Diet/worko... [t:79523951]...</cite> <quote>i recently looked up what the daily nutritional requirements are for someone my age, and found this. this is from an australian website: i also looked this up on a different website. this was on https://www.nal.usda.gov/. This one had a lot more, including macronutrients, vitamins and minerals: definitely pretty intimidating that there are all this minerals that we need in our body. also interesting that you need some sodium. i would have thought sodium wouldn't be needed in our body, after all the bad talk about it. but that's probably because the US has a very high consumption of it. </quote> ... Copied to Clipboard!
Xenozoa425 07/02/21 8:07:34 PM #214:	Sodium has a few functions, it's an important electrolyte, holds electrical charge for the nervous system, helps constrict blood vessels for blood flow and is part of what makes up our stomach acid. It's definitely needed in good amounts, but the Western/American diet has a lot more than they need. In contrast, potassium is what has the opposite effect of sodium and helps expand the blood vessels. This is why things like fruit and vegetables have good amounts of potassium, but very low amounts of natural sodium. As for the rest of the vitamins and minerals, don't get worked up about how much of them you need. As long as you keep your diet wide, diverse and clean, you'll check most of those boxes without the need to supplement. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955686423] in Diet/worko... [t:79523951]...</cite> <quote>Sodium has a few functions, it's an important electrolyte, holds electrical charge for the nervous system, helps constrict blood vessels for blood flow and is part of what makes up our stomach acid. It's definitely needed in good amounts, but the Western/American diet has a lot more than they need. In contrast, potassium is what has the opposite effect of sodium and helps expand the blood vessels. This is why things like fruit and vegetables have good amounts of potassium, but very low amounts of natural sodium. As for the rest of the vitamins and minerals, don't get worked up about how much of them you need. As long as you keep your diet wide, diverse and clean, you'll check most of those boxes without the need to supplement. </quote> ... Copied to Clipboard!
pojr 07/02/21 8:14:11 PM #215:	Xenozoa425 posted... Sodium has a few functions, it's an important electrolyte, holds electrical charge for the nervous system, helps constrict blood vessels for blood flow and is part of what makes up our stomach acid. It's definitely needed in good amounts, but the Western/American diet has a lot more than they need. In contrast, potassium is what has the opposite effect of sodium and helps expand the blood vessels. This is why things like fruit and vegetables have good amounts of potassium, but very low amounts of natural sodium. As for the rest of the vitamins and minerals, don't get worked up about how much of them you need. As long as you keep your diet wide, diverse and clean, you'll check most of those boxes without the need to supplement. that actually makes me remember a pretty good question. do you mix up the food you eat every day? because diverse and wide are definitely not great ways to describe my diet this past week. i could eat the same breakfast every day for months. --- pojr I summon it. You spell it. <cite>pojr posted [p:955686643] in Diet/worko... [t:79523951]...</cite> <quote>Xenozoa425 posted... </cite> <quote>Sodium has a few functions, it's an important electrolyte, holds electrical charge for the nervous system, helps constrict blood vessels for blood flow and is part of what makes up our stomach acid. It's definitely needed in good amounts, but the Western/American diet has a lot more than they need. In contrast, potassium is what has the opposite effect of sodium and helps expand the blood vessels. This is why things like fruit and vegetables have good amounts of potassium, but very low amounts of natural sodium. As for the rest of the vitamins and minerals, don't get worked up about how much of them you need. As long as you keep your diet wide, diverse and clean, you'll check most of those boxes without the need to supplement.</quote>that actually makes me remember a pretty good question. do you mix up the food you eat every day? because diverse and wide are definitely not great ways to describe my diet this past week. i could eat the same breakfast every day for months. </quote> ... Copied to Clipboard!
Xenozoa425 07/02/21 9:11:47 PM #216:	Also wanted to point out in my last post, more about sodium, to remind others of the S.O.S. danger processed foods that contain high levels of these: Salts Oils (and saturated fat in general) Sugars These are pleasurable trap foods, things like french fries, potato chips, ice cream, cookies, brownies, etc that should be consumed in lower amounts. They typically are higher in salt and/or have a combination of sugars and fats that are very calorie dense, yet have little to no nutrition. The body prioritizes carbs, so it uses the sugars for energy but stores the fats away. It's easy to overeat them because of how good they are at stimulating the pleasure and reward sensors in our brains. pojr posted... that actually makes me remember a pretty good question. do you mix up the food you eat every day? because diverse and wide are definitely not great ways to describe my diet this past week. i could eat the same breakfast every day for months. There are foods that I don't mind eating every day like oatmeal or rice and beans, but I do incorporate different dinner meals every now and then. Last night for example, I was in a pinch and took a veggie burger that I heated up, cut it in half and wrapped it in two toasted pitas with some hummus spread, and I had a bowl of red grapes as my side. The more you experiment with different foods, the easier it becomes to make new choices and incorporate new recipes. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955688391] in Diet/worko... [t:79523951]...</cite> <quote>Also wanted to point out in my last post, more about sodium, to remind others of the S.O.S. danger processed foods that contain high levels of these: Salts Oils (and saturated fat in general) Sugars These are pleasurable trap foods, things like french fries, potato chips, ice cream, cookies, brownies, etc that should be consumed in lower amounts. They typically are higher in salt and/or have a combination of sugars and fats that are very calorie dense, yet have little to no nutrition. The body prioritizes carbs, so it uses the sugars for energy but stores the fats away. It's easy to overeat them because of how good they are at stimulating the pleasure and reward sensors in our brains. pojr posted... </cite> <quote>that actually makes me remember a pretty good question. do you mix up the food you eat every day? because diverse and wide are definitely not great ways to describe my diet this past week. i could eat the same breakfast every day for months.</quote>There are foods that I don't mind eating every day like oatmeal or rice and beans, but I do incorporate different dinner meals every now and then. Last night for example, I was in a pinch and took a veggie burger that I heated up, cut it in half and wrapped it in two toasted pitas with some hummus spread, and I had a bowl of red grapes as my side. The more you experiment with different foods, the easier it becomes to make new choices and incorporate new recipes. </quote> ... Copied to Clipboard!
Perascamin 07/02/21 9:55:25 PM #217:	pojr posted... so this morning, i used almond milk instead of water, and used 2 teaspoons of brown sugar. best one i've made so far, but that isn't saying much. it barely had a taste. is this how oatmeal is supposed to taste? maybe im supposed to get used to it like black coffee. maybe i don't like oatmeal. i love the packaged stuff, but maybe it's the sweetness I liked and not the actual oatmeal itself lol. lately i've been eating a lot of chicken, broccoli, blueberries, strawberries, nonfat greek yogurt and white rice. only reason i have white rice is because i bought a shit ton of it before this thread even existed. don't want it to go to waste. Get artificial sweetener like Stevia dude. It's 0 calories, very affordable, and you can make everything taste delicious --- I've grown. <cite>Perascamin posted [p:955689598] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>so this morning, i used almond milk instead of water, and used 2 teaspoons of brown sugar. best one i've made so far, but that isn't saying much. it barely had a taste. is this how oatmeal is supposed to taste? maybe im supposed to get used to it like black coffee. maybe i don't like oatmeal. i love the packaged stuff, but maybe it's the sweetness I liked and not the actual oatmeal itself lol. lately i've been eating a lot of chicken, broccoli, blueberries, strawberries, nonfat greek yogurt and white rice. only reason i have white rice is because i bought a shit ton of it before this thread even existed. don't want it to go to waste.</quote>Get artificial sweetener like Stevia dude. It's 0 calories, very affordable, and you can make everything taste delicious </quote> ... Copied to Clipboard!
Perascamin 07/02/21 10:06:30 PM #218:	Xenozoa425 posted... It's literally in one of the links I posted earlier. Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function Precipitated progression of coronary artery disease You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain* that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body. And then all of the health problems I just listed above on top of that? That is precisely why I always recommend people get only their adequate protein from the diet. It's easier on the body, it's cheaper, it's healthier and it's more sustainable. As an alternative to oatmeal, it's just as good and has the same capability to be flexible on ingredients and delicious for anyone. The only issue is the generally higher amount of fat compared to oats, so it should be eaten more generously if you are trying to lose weight. What did you say a person should cap protein at? .4g of protein per pound of bodyweight? And beyond that it's "dangerous "? That would mean a 180 pound person could have roughly 70g of protein per day, or something close to 1 whole chicken breast, and a couple glasses of soy/cashew milk or 1 serving of healthy plain Greek yogurt. What about protein in a whole sources of wheat? Let's not even count them! Where is a person going to get up to 2500 calories a day if they need to stop at 70g protein? It's literally impossible. It's just stupid if you think about what you're saying --- I've grown. <cite>Perascamin posted [p:955689917] in Diet/worko... [t:79523951]...</cite> <quote>Xenozoa425 posted... </cite> <quote>It's literally in one of the links I posted earlier. Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function *Precipitated progression of coronary artery disease You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body. And then all of the health problems I just listed above on top of that? That is precisely why I always recommend people get only their adequate protein from the diet. It's easier on the body, it's cheaper, it's healthier and it's more sustainable. As an alternative to oatmeal, it's just as good and has the same capability to be flexible on ingredients and delicious for anyone. The only issue is the generally higher amount of fat compared to oats, so it should be eaten more generously if you are trying to lose weight.</quote>What did you say a person should cap protein at? .4g of protein per pound of bodyweight? And beyond that it's "dangerous "? That would mean a 180 pound person could have roughly 70g of protein per day, or something close to 1 whole chicken breast, and a couple glasses of soy/cashew milk or 1 serving of healthy plain Greek yogurt. What about protein in a whole sources of wheat? Let's not even count them! Where is a person going to get up to 2500 calories a day if they need to stop at 70g protein? It's literally impossible. It's just stupid if you think about what you're saying </quote> ... Copied to Clipboard!
ShyOx 07/02/21 10:12:49 PM #219:	pojr posted... damn seems near impossible to get that much protein, especially with a 1400 calorie cap If you're seriously working out you're going to need a lot more than 1400 calories bro lol, I don't know why more aren't saying that. --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955690081] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>damn seems near impossible to get that much protein, especially with a 1400 calorie cap</quote> If you're seriously working out you're going to need a lot more than 1400 calories bro lol, I don't know why more aren't saying that. </quote> ... Copied to Clipboard!
ShyOx 07/02/21 10:19:55 PM #220:	Low sugar oatmeal you need cinnamon bb. Hell don't add any sugar and just put apple chunks and some cinnamon in. Do it to taste because you can overdo cinnamon easily. It doesn't take much and when you're cooking it, the flavor is going to expand massively. --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955690296] in Diet/worko... [t:79523951]...</cite> <quote>Low sugar oatmeal you need cinnamon bb. Hell don't add any sugar and just put apple chunks and some cinnamon in. Do it to taste because you can overdo cinnamon easily. It doesn't take much and when you're cooking it, the flavor is going to expand massively. </quote> ... Copied to Clipboard!
#221	Post #221 was unavailable or deleted.
Xenozoa425 07/02/21 11:01:50 PM #222:	Perascamin posted... What did you say a person should cap protein at? .4g of protein per pound of bodyweight? And beyond that it's "dangerous "? According to the totality of scientific data that has been proven with decades of research, and what health agencies collectively all agree on, in regards to DRI and RDA for protein and amino acids? Yes. Perascamin posted... That would mean a 180 pound person could have roughly 70g of protein per day, or something close to 1 whole chicken breast, and a couple glasses of soy/cashew milk or 1 serving of healthy plain Greek yogurt. And that's precisely why the meat portions are typically in 3oz sizes for one serving, meanwhile people are eating things like boiled eggs and chicken wings in crazy amounts. It's too much protein, and it also comes with so much cholesterol and saturated fat that we don't even really need. Perascamin posted... What about protein in a whole sources of wheat? Let's not even count them! Where is a person going to get up to 2500 calories a day if they need to stop at 70g protein? It's literally impossible. That's precisely why most of your calories should be coming from carbs in the first place! It's the body's favorite macro! 1/4 cup of dry brown rice is 170 calories and has 1.5g fat, 35g carbs, 3g fiber and 4g protein 50g serving of oats is 190 calories and has 3.5g fat, 33g protein, 5g fiber, 8g protein 1 medium sized sweet potato is 100 calories with almost 0 fat, 24g carbs, 4g fiber and 2g protein 100g broccoli is 34 calories with 0.5g fat, 7g carbs, 2.5g fiber and 3g protein 1 medium banana is 100 calories with 0.5g fat, 27g carbs, 3g fiber, 1g protein 1oz of pumpkin seeds is 125 calories with 5g fat, 15g carbs, 5g fiber, 5g protein 1/2 cup cooked black beans is 110 calories with 0.5g fat, 20g carbs, 8g fiber, 7g protein You can eat so many portions of these foods all throughout a day and easily meet your calorie needs, especially with fruits and grains. Not to mention the fact that our bodies recycle about 90g worth of proteins every single day throughout your entire upper digestive tract. https://doi.org/10.1017/s0007114512002474 It is literally impossible to design a diet that is sufficient in calories while deficient in protein. 70g for the 180lb person is only 280/2500 calories, that's 11% of the diet. Carbs and fat can easily make up the rest of the bulk. Perascamin posted... It's just stupid if you think about what you're saying Because it goes directly against what many people were taught over their entire lives and throughout generations. This is hard science, but it's not that hard to follow once you familiarize yourself with learning about nutrition. --- "Let food be thy medicine."* -Hippocrates <cite>Xenozoa425 posted [p:955691414] in Diet/worko... [t:79523951]...</cite> <quote>Perascamin posted... </cite> <quote>What did you say a person should cap protein at? .4g of protein per pound of bodyweight? And beyond that it's "dangerous "?</quote>According to the totality of scientific data that has been proven with decades of research, and what health agencies collectively all agree on, in regards to DRI and RDA for protein and amino acids? Yes. Perascamin posted... </cite> <quote>That would mean a 180 pound person could have roughly 70g of protein per day, or something close to 1 whole chicken breast, and a couple glasses of soy/cashew milk or 1 serving of healthy plain Greek yogurt.</quote>And that's precisely why the meat portions are typically in 3oz sizes for one serving, meanwhile people are eating things like boiled eggs and chicken wings in crazy amounts. It's too much protein, and it also comes with so much cholesterol and saturated fat that we don't even really need. Perascamin posted... </cite> <quote>What about protein in a whole sources of wheat? Let's not even count them! Where is a person going to get up to 2500 calories a day if they need to stop at 70g protein? It's literally impossible. </quote>That's precisely why most of your calories should be coming from carbs in the first place! It's the body's favorite macro! 1/4 cup of dry brown rice is 170 calories and has 1.5g fat, 35g carbs, 3g fiber and 4g protein 50g serving of oats is 190 calories and has 3.5g fat, 33g protein, 5g fiber, 8g protein 1 medium sized sweet potato is 100 calories with almost 0 fat, 24g carbs, 4g fiber and 2g protein 100g broccoli is 34 calories with 0.5g fat, 7g carbs, 2.5g fiber and 3g protein 1 medium banana is 100 calories with 0.5g fat, 27g carbs, 3g fiber, 1g protein 1oz of pumpkin seeds is 125 calories with 5g fat, 15g carbs, 5g fiber, 5g protein *1/2 cup cooked black beans is 110 calories with 0.5g fat, 20g carbs, 8g fiber, 7g protein You can eat so many portions of these foods all throughout a day and easily meet your calorie needs, especially with fruits and grains. Not to mention the fact that our bodies recycle about 90g worth of proteins every single day throughout your entire upper digestive tract. https://doi.org/10.1017/s0007114512002474 It is literally impossible to design a diet that is sufficient in calories while deficient in protein. 70g for the 180lb person is only 280/2500 calories, that's 11% of the diet. Carbs and fat can easily make up the rest of the bulk. Perascamin posted... </cite> <quote>It's just stupid if you think about what you're saying</quote>Because it goes directly against what many people were taught over their entire lives and throughout generations. This is hard science, but it's not that hard to follow once you familiarize yourself with learning about nutrition. </quote> ... Copied to Clipboard!
ShyOx 07/02/21 11:03:39 PM #223:	DuranOfForcena posted... yeah, spices are definitely a great guilt-free flavor boost for oatmeal. i find cinnamon goes well with apples, or peaches, or berries. and i like nutmeg with banana. Yep nutmeg is great. As TC gets more into cooking they're going to find the dieting more sustainable and enjoyable. --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955691465] in Diet/worko... [t:79523951]...</cite> <quote>DuranOfForcena posted... </cite> <quote>yeah, spices are definitely a great guilt-free flavor boost for oatmeal. i find cinnamon goes well with apples, or peaches, or berries. and i like nutmeg with banana.</quote> Yep nutmeg is great. As TC gets more into cooking they're going to find the dieting more sustainable and enjoyable. </quote> ... Copied to Clipboard!
pojr 07/02/21 11:11:42 PM #224:	Perascamin posted... Get artificial sweetener like Stevia dude. It's 0 calories, very affordable, and you can make everything taste delicious i actually do have some stevia because i bought some before making this topic you sure about stevia? i thought i heard it affects gut flora negatively. and isn't it in the same category as added sugar? from what i understand, if i eat less added sugar, i will begin to taste oats and other food better. if i'm eating lots of stevia that won't happen, right? anyone can feel free to correct me on this if i'm wrong. --- pojr I summon it. You spell it. <cite>pojr posted [p:955691685] in Diet/worko... [t:79523951]...</cite> <quote>Perascamin posted... </cite> <quote>Get artificial sweetener like Stevia dude. It's 0 calories, very affordable, and you can make everything taste delicious</quote>i actually do have some stevia because i bought some before making this topic you sure about stevia? i thought i heard it affects gut flora negatively. and isn't it in the same category as added sugar? from what i understand, if i eat less added sugar, i will begin to taste oats and other food better. if i'm eating lots of stevia that won't happen, right? anyone can feel free to correct me on this if i'm wrong. </quote> ... Copied to Clipboard!
ShyOx 07/02/21 11:14:16 PM #225:	pojr posted... i actually do have some stevia because i bought some before making this topic you sure about stevia? i thought i heard it affects gut flora negatively. and isn't it in the same category as added sugar? from what i understand, if i eat less added sugar, i will begin to taste oats and other food better. if i'm eating lots of stevia that won't happen, right? anyone can feel free to correct me on this if i'm wrong. How much sugar were you eating? If you can't taste cinnamon then yeah stop eating sugary stuff. Oats are a pretty subtle taste in comparison to most. --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955691756] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>i actually do have some stevia because i bought some before making this topic you sure about stevia? i thought i heard it affects gut flora negatively. and isn't it in the same category as added sugar? from what i understand, if i eat less added sugar, i will begin to taste oats and other food better. if i'm eating lots of stevia that won't happen, right? anyone can feel free to correct me on this if i'm wrong.</quote> How much sugar were you eating? If you can't taste cinnamon then yeah stop eating sugary stuff. Oats are a pretty subtle taste in comparison to most. </quote> ... Copied to Clipboard!
pojr 07/02/21 11:15:53 PM #226:	ShyOx posted... How much sugar were you eating? If you can't taste cinnamon then yeah stop eating sugary stuff. Oats are a pretty subtle taste in comparison to most. yeah i can taste it if i throw some in my mouth. but when i mix 2 teapoons of it in oatmeal it doesn't taste like much of anything. that should give you an idea of how bad my tastebuds are. --- pojr I summon it. You spell it. <cite>pojr posted [p:955691791] in Diet/worko... [t:79523951]...</cite> <quote>ShyOx posted... </cite> <quote>How much sugar were you eating? If you can't taste cinnamon then yeah stop eating sugary stuff. Oats are a pretty subtle taste in comparison to most.</quote>yeah i can taste it if i throw some in my mouth. but when i mix 2 teapoons of it in oatmeal it doesn't taste like much of anything. that should give you an idea of how bad my tastebuds are. </quote> ... Copied to Clipboard!
ShyOx 07/02/21 11:21:05 PM #227:	pojr posted... yeah i can taste it if i throw some in my mouth. but when i mix 2 teapoons of it in oatmeal it doesn't taste like much of anything. that should give you an idea of how bad my tastebuds are. How are your sinuses? Cinnamon isn't a tastebud food, it's aromatic. Most of the finer points of taste are actually your nose, if it's stuffed up or you have clogged sinuses you're not going to taste anything outside of sweet/salty and bitter/sour --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955691904] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>yeah i can taste it if i throw some in my mouth. but when i mix 2 teapoons of it in oatmeal it doesn't taste like much of anything. that should give you an idea of how bad my tastebuds are.</quote> How are your sinuses? Cinnamon isn't a tastebud food, it's aromatic. Most of the finer points of taste are actually your nose, if it's stuffed up or you have clogged sinuses you're not going to taste anything outside of sweet/salty and bitter/sour </quote> ... Copied to Clipboard!
pojr 07/02/21 11:24:22 PM #228:	ShyOx posted... How are your sinuses? Cinnamon isn't a tastebud food, it's aromatic. Most of the finer points of taste are actually your nose, if it's stuffed up or you have clogged sinuses you're not going to taste anything outside of sweet/salty and bitter/sour not sure to be honest. not educated on what sinuses even are. i always have allergies, and have always dealt with blowing my nose since being a toddler. i'm probably sounding like an absolute dumbass right about now. i will say ive never known how to explain taste to someone. i can say something is delicious, or pretty good, or not so good. i can't really tell the difference between a sandwich from mcdonalds vs the same sandwich at burger king, at least 90% of the time i cannot. --- pojr I summon it. You spell it. <cite>pojr posted [p:955691994] in Diet/worko... [t:79523951]...</cite> <quote>ShyOx posted... </cite> <quote>How are your sinuses? Cinnamon isn't a tastebud food, it's aromatic. Most of the finer points of taste are actually your nose, if it's stuffed up or you have clogged sinuses you're not going to taste anything outside of sweet/salty and bitter/sour</quote>not sure to be honest. not educated on what sinuses even are. i always have allergies, and have always dealt with blowing my nose since being a toddler. i'm probably sounding like an absolute dumbass right about now. i will say ive never known how to explain taste to someone. i can say something is delicious, or pretty good, or not so good. i can't really tell the difference between a sandwich from mcdonalds vs the same sandwich at burger king, at least 90% of the time i cannot. </quote> ... Copied to Clipboard!
ShyOx 07/02/21 11:35:05 PM #229:	pojr posted... not sure to be honest. not educated on what sinuses even are. i always have allergies, and have always dealt with blowing my nose since being a toddler. i'm probably sounding like an absolute dumbass right about now. i will say ive never known how to explain taste to someone. i can say something is delicious, or pretty good, or not so good. i can't really tell the difference between a sandwich from mcdonalds vs the same sandwich at burger king, at least 90% of the time i cannot. Yeah your sinuses are probably full on clogged all the time. Do you have trouble smelling things? Legit questions, if you didn't know it was a problem it wasn't something you could fix. Have you ever tried getting on allergy medication? I got the shots as a kid, eventually when I was older they all went away and I didn't have to deal with it. Allergies blow. Sinuses are all the pathways in your face/head from your nose, and really also your throat and ears. They can get swollen, blocked as well; if you have severe nasal polyps they could be clogged near completely. You can even have a clear nose and if your sinuses are too clogged you still might not be able to taste anything. I realized that with nasal sprays, you can breathe but you still can't taste. 2 teaspoons is over half a table spoon, and if you can't taste that much cinnamon I'd say you have some serious sinus issues. --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955692232] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>not sure to be honest. not educated on what sinuses even are. i always have allergies, and have always dealt with blowing my nose since being a toddler. i'm probably sounding like an absolute dumbass right about now. i will say ive never known how to explain taste to someone. i can say something is delicious, or pretty good, or not so good. i can't really tell the difference between a sandwich from mcdonalds vs the same sandwich at burger king, at least 90% of the time i cannot.</quote> Yeah your sinuses are probably full on clogged all the time. Do you have trouble smelling things? Legit questions, if you didn't know it was a problem it wasn't something you could fix. Have you ever tried getting on allergy medication? I got the shots as a kid, eventually when I was older they all went away and I didn't have to deal with it. Allergies blow. Sinuses are all the pathways in your face/head from your nose, and really also your throat and ears. They can get swollen, blocked as well; if you have severe nasal polyps they could be clogged near completely. You can even have a clear nose and if your sinuses are too clogged you still might not be able to taste anything. I realized that with nasal sprays, you can breathe but you still can't taste. 2 teaspoons is over half a table spoon, and if you can't taste that much cinnamon I'd say you have some serious sinus issues. </quote> ... Copied to Clipboard!
pojr 07/02/21 11:44:25 PM #230:	ShyOx posted... Yeah your sinuses are probably full on clogged all the time. Do you have trouble smelling things? Legit questions, if you didn't know it was a problem it wasn't something you could fix. Have you ever tried getting on allergy medication? I got the shots as a kid, eventually when I was older they all went away and I didn't have to deal with it. Allergies blow. Sinuses are all the pathways in your face/head from your nose, and really also your throat and ears. They can get swollen, blocked as well; if you have severe nasal polyps they could be clogged near completely. You can even have a clear nose and if your sinuses are too clogged you still might not be able to taste anything. I realized that with nasal sprays, you can breathe but you still can't taste. 2 teaspoons is over half a table spoon, and if you can't taste that much cinnamon I'd say you have some serious sinus issues. wow, who would have thought the problem was that i cannot taste well at all? i thought the problem was related by my standards of sugar being very high. this sinus issue could be a legitimate problem. also i wanted to make a correction. i use 1 teaspoon, not 2. i didn't realize my measuring spoon sais 1/2 teaspons and not 1 teaspons lol. not sure if that makes a big difference. also, just wanted to say that i can smell cinnamon (smells great), but i dont taste it in 3/4 cups of oatmeal. --- pojr I summon it. You spell it. <cite>pojr posted [p:955692455] in Diet/worko... [t:79523951]...</cite> <quote>ShyOx posted... </cite> <quote>Yeah your sinuses are probably full on clogged all the time. Do you have trouble smelling things? Legit questions, if you didn't know it was a problem it wasn't something you could fix. Have you ever tried getting on allergy medication? I got the shots as a kid, eventually when I was older they all went away and I didn't have to deal with it. Allergies blow. Sinuses are all the pathways in your face/head from your nose, and really also your throat and ears. They can get swollen, blocked as well; if you have severe nasal polyps they could be clogged near completely. You can even have a clear nose and if your sinuses are too clogged you still might not be able to taste anything. I realized that with nasal sprays, you can breathe but you still can't taste. 2 teaspoons is over half a table spoon, and if you can't taste that much cinnamon I'd say you have some serious sinus issues. </quote>wow, who would have thought the problem was that i cannot taste well at all? i thought the problem was related by my standards of sugar being very high. this sinus issue could be a legitimate problem. also i wanted to make a correction. i use 1 teaspoon, not 2. i didn't realize my measuring spoon sais 1/2 teaspons and not 1 teaspons lol. not sure if that makes a big difference. also, just wanted to say that i can smell cinnamon (smells great), but i dont taste it in 3/4 cups of oatmeal. </quote> ... Copied to Clipboard!
ShyOx 07/03/21 12:05:06 AM #231:	pojr posted... wow, who would have thought the problem was that i cannot taste well at all? i thought the problem was related by my standards of sugar being very high. this sinus issue could be a legitimate problem. also i wanted to make a correction. i use 1 teaspoon, not 2. i didn't realize my measuring spoon sais 1/2 teaspons and not 1 teaspons lol. not sure if that makes a big difference. also, just wanted to say that i can smell cinnamon (smells great), but i dont taste it in 3/4 cups of oatmeal. You can always add more if need be. I still think you have sinus issues though, but quitting sweet stuff for a bit is easier than dealing with that problem for now and it may not be necessary. On days when my sinuses are clear I dont notice a difference in smell but I sure do for taste --- http://img836.imageshack.us/img836/6938/vyqp.jpg DIPLOMACY <cite>ShyOx posted [p:955692952] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>wow, who would have thought the problem was that i cannot taste well at all? i thought the problem was related by my standards of sugar being very high. this sinus issue could be a legitimate problem. also i wanted to make a correction. i use 1 teaspoon, not 2. i didn't realize my measuring spoon sais 1/2 teaspons and not 1 teaspons lol. not sure if that makes a big difference. also, just wanted to say that i can smell cinnamon (smells great), but i dont taste it in 3/4 cups of oatmeal.</quote> You can always add more if need be. I still think you have sinus issues though, but quitting sweet stuff for a bit is easier than dealing with that problem for now and it may not be necessary. On days when my sinuses are clear I dont notice a difference in smell but I sure do for taste </quote> ... Copied to Clipboard!
Turtlebread 07/03/21 2:18:26 AM #232:	Xenozoa425 posted... It's literally in one of the links I posted earlier. Xenozoa425 posted... https://www.hindawi.com/journals/isrn/2013/126929/ Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function Precipitated progression of coronary artery disease Every one of these points has literally been refuted by more recent studies, or deliberately misconstrued (in the case of the cancer risk). Bone health: https://pubmed.ncbi.nlm.nih.gov/28404575/ Current evidence shows no adverse effects of higher protein intakes. Although there were positive trends on BMD at most bone sites, only the LS showed moderate evidence to support benefits of higher protein intake. Renal, hepatic, cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/26797090/ When protein intake is2gperkgBW per day, there is little evidence of intestinal, hepatic, renal orcardiovascular dysfunction in healthy people.* Increased cancer risk: The risk associated with high protein in the study you posted stems from increased consumption of processed meat, which everyone should know has a cancer risk. There is no direct evidence that protein itself causes cancer. Stop fearmongering. Xenozoa425 posted... You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body. Pretty much no one is recommending you to increase protein intake in response to muscle growth. The only reason you'd want to increase protein to maintain muscle is in the case of a weight loss program. High protein diets have a protective effect on muscles during caloric restriction. --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955695540] in Diet/worko... [t:79523951]...</cite> <quote>Xenozoa425 posted... </cite> <quote>It's literally in one of the links I posted earlier. Xenozoa425 posted... https://www.hindawi.com/journals/isrn/2013/126929/ Disorders of bone and calcium homeostasis (can start happening in as little as 6 weeks) Disorders of renal function Increased cancer risk Disorders of liver function *Precipitated progression of coronary artery disease</quote> Every one of these points has literally been refuted by more recent studies, or deliberately misconstrued (in the case of the cancer risk). Bone health: https://pubmed.ncbi.nlm.nih.gov/28404575/ Current evidence shows no adverse effects of higher protein intakes. Although there were positive trends on BMD at most bone sites, only the LS showed moderate evidence to support benefits of higher protein intake. Renal, hepatic, cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/26797090/ When protein intake is2gperkgBW per day, there is little evidence of intestinal, hepatic, renal orcardiovascular dysfunction in healthy people. Increased cancer risk: The risk associated with high protein in the study you posted stems from increased consumption of processed meat, which everyone should know has a cancer risk. There is no direct evidence that protein itself causes cancer. Stop fearmongering. <quote>Xenozoa425 posted... </cite> You also cannot disregard the simple fact that if you want to build muscle on 2g/kg/day of protein, you need to maintain that intake of 2g/kg/day in order to retain your new muscle, or potentially increase the intake of even more protein as your lean mass grows. And as soon as you stop taking in all that protein for a period of time, the progress will start to go away. This is a super dangerous and predatory scenario for the average individual that is not experienced with sports nutrition, becausr they are being deceived to buy expensive supplements and pills and powders that they cannot sustain long-term, both in lifestyle changes themselves and the physical effects on the body.</quote> Pretty much no one is recommending you to increase protein intake in response to muscle growth. The only reason you'd want to increase protein to maintain muscle is in the case of a weight loss program. High protein diets have a protective effect on muscles during caloric restriction. </quote> ... Copied to Clipboard!
pojr 07/03/21 5:33:17 PM #233:	just wanted to give an update. some days i feel okay, other days like today i feel pretty bad. today i chose not to drink any coffee, just because i believe coffee is causing some stomach pain. could be wrong, but that's why im troubleshooting. anyway, im still sticking with the new diet but it's hard to stay motivated when i'm not convinced by it. am i suddenly going to have better tastebuds after a few months? people here said i would but i'm not convinced. i have a feeling if i cut out sugar for 1 year and then eat a krispy kreme, it's gonna be the best damn donut i've ever had. and looking up articles online, i see no evidence that you will magically start liking oatmeal and no-taste foods after stopping sugar, and your standards of food will change. don't get me wrong, cutting added sugar is definitely a great idea, and i plan on continuing to cut it off. there are a lot of health benefits to not intaking added sugars. but i dont think superhuman tastebuds is one of them. another thing too, i made this comment a few days ago, but its hard to find answers when online articles have different opinions. seems like no one can agree on things. case in point, look at this thread. make no mistake, i'm not trashing anyone here. in fact i really appreciate the advice from everyone, but from my standpoint it only makes it way harder for me to do the right thing. --- pojr I summon it. You spell it. <cite>pojr posted [p:955712828] in Diet/worko... [t:79523951]...</cite> <quote>just wanted to give an update. some days i feel okay, other days like today i feel pretty bad. today i chose not to drink any coffee, just because i believe coffee is causing some stomach pain. could be wrong, but that's why im troubleshooting. anyway, im still sticking with the new diet but it's hard to stay motivated when i'm not convinced by it. am i suddenly going to have better tastebuds after a few months? people here said i would but i'm not convinced. i have a feeling if i cut out sugar for 1 year and then eat a krispy kreme, it's gonna be the best damn donut i've ever had. and looking up articles online, i see no evidence that you will magically start liking oatmeal and no-taste foods after stopping sugar, and your standards of food will change. don't get me wrong, cutting added sugar is definitely a great idea, and i plan on continuing to cut it off. there are a lot of health benefits to not intaking added sugars. but i dont think superhuman tastebuds is one of them. another thing too, i made this comment a few days ago, but its hard to find answers when online articles have different opinions. seems like no one can agree on things. case in point, look at this thread. make no mistake, i'm not trashing anyone here. in fact i really appreciate the advice from everyone, but from my standpoint it only makes it way harder for me to do the right thing. </quote> ... Copied to Clipboard!
3PiesAndAFork 07/03/21 5:36:26 PM #234:	Whatever you are doing is the right thing. People are debating over min max strategies that really have no bearing on a novice or someone looking to get/stay in shape. --- @('_')@ <cite>3PiesAndAFork posted [p:955712902] in Diet/worko... [t:79523951]...</cite> <quote>Whatever you are doing is the right thing. People are debating over min max strategies that really have no bearing on a novice or someone looking to get/stay in shape. </quote> ... Copied to Clipboard!
Xenozoa425 07/04/21 12:54:24 PM #235:	Turtlebread posted... Every one of these points has literally been refuted by more recent studies, or deliberately misconstrued (in the case of the cancer risk). This is simply not true at all. The effects of a high-protein and low-fiber diet, typically shown in the Western/standard American diet, have been observed and studied for decades. Why else do you think the DRI has undergone so many changes over the past few decades? The average protein requirement drastically changed from 110g in the late 20th century to where it is now, about 56g on average. We don't need that much protein! https://youtu.be/7NW32vLq340 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717892 https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 https://www.ncbi.nlm.nih.gov/books/NBK234922/ I will link you to any study. The amount of evidence is insurmountable. There is no reasonable scientific basis in literature to recommend more protein than the current RDA due to potential disease risks. Turtlebread posted... Stop fearmongering. Stop giving dangerous advice to healthy people! I refuse to keep going down rabbitholes with people that know next to nothing about nutrition and dietetics. It is counterproductive to this topic, where people like me are attempting to educate the TC and other people about scienfically accurate healthy dieting and adequate nutrition, not fad diets, energy deprivation and unsustainable supplementation of the weakest of the 3 macros. It's not my intention to list adverse health effects, but people like you make it very frustrating because of the continued perpetuation of the high protein benefits myth. Turtlebread posted... Pretty much no one is recommending you to increase protein intake in response to muscle growth. The only reason you'd want to increase protein to maintain muscle is in the case of a weight loss program. High protein diets have a protective effect on muscles during caloric restriction. I hate having to repeat myself. I've already listed reasons why high protein diets are bad for weight loss, and why low-fat, high-carb diets are better for weight loss. Even switching some of your dietary protein from animal proteins to plant proteins like, soy or pea, has been shown to have modest health improvements. They are easier, cheaper, healthier and more sustainable. However, a high-protein diet is not sustainable over a lifetime period. You physiologically cannot maintain that 2g/kg/day high-protein lifestyle and diet over decades without some major health consequences developing down the road. All throughout the world, the groups of people that have the highest longevity with the lowest health complications, are all the ones that eat a low-fat, high-fiber, high-carb diet with adequate protein. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955736061] in Diet/worko... [t:79523951]...</cite> <quote>Turtlebread posted... </cite> <quote>Every one of these points has literally been refuted by more recent studies, or deliberately misconstrued (in the case of the cancer risk).</quote>This is simply not true at all. The effects of a high-protein and low-fiber diet, typically shown in the Western/standard American diet, have been observed and studied for decades. Why else do you think the DRI has undergone so many changes over the past few decades? The average protein requirement drastically changed from 110g in the late 20th century to where it is now, about 56g on average. We don't need that much protein! https://youtu.be/7NW32vLq340 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717892 https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 https://www.ncbi.nlm.nih.gov/books/NBK234922/ I will link you to any study. The amount of evidence is insurmountable. There is no reasonable scientific basis in literature to recommend more protein than the current RDA due to potential disease risks. Turtlebread posted... </cite> <quote>Stop fearmongering.</quote>Stop giving dangerous advice to healthy people! I refuse to keep going down rabbitholes with people that know next to nothing about nutrition and dietetics. It is counterproductive to this topic, where people like me are attempting to educate the TC and other people about scienfically accurate healthy dieting and adequate nutrition, not fad diets, energy deprivation and unsustainable supplementation of the weakest of the 3 macros. It's not my intention to list adverse health effects, but people like you make it very frustrating because of the continued perpetuation of the high protein benefits myth. Turtlebread posted... </cite> <quote>Pretty much no one is recommending you to increase protein intake in response to muscle growth. The only reason you'd want to increase protein to maintain muscle is in the case of a weight loss program. High protein diets have a protective effect on muscles during caloric restriction.</quote>I hate having to repeat myself. I've already listed reasons why high protein diets are bad for weight loss, and why low-fat, high-carb diets are better for weight loss. Even switching some of your dietary protein from animal proteins to plant proteins like, soy or pea, has been shown to have modest health improvements. They are easier, cheaper, healthier and more sustainable. However, a high-protein diet is not sustainable over a lifetime period. You physiologically cannot maintain that 2g/kg/day high-protein lifestyle and diet over decades without some major health consequences developing down the road. All throughout the world, the groups of people that have the highest longevity with the lowest health complications, are all the ones that eat a low-fat, high-fiber, high-carb diet with adequate protein. </quote> ... Copied to Clipboard!
Turtlebread 07/04/21 3:27:46 PM #236:	Lol get over yourself Youve fallen flat on your face in any attempt to rebut the studies posted here and no, I suspect you love repeating yourself because thats all youve done all topic not sure how you expect to convince anyone with this tactic --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955740359] in Diet/worko... [t:79523951]...</cite> <quote>Lol get over yourself Youve fallen flat on your face in any attempt to rebut the studies posted here and no, I suspect you love repeating yourself because thats all youve done all topic not sure how you expect to convince anyone with this tactic </quote> ... Copied to Clipboard!
Xenozoa425 07/04/21 3:30:36 PM #237:	Also like I said, sugar is not inherently a bad thing that is to be avoided at all costs. Sugar is what makes up all of life, plants and animals, and gives our bodies the most energy. It's not just the quantity, but the quality and type. Just because you want to avoid sugar doesn't mean you have to give it all up entirely, or avoid all sweet foods. Fruit should always be a staple in everyone's diet. The main way you want to avoid excess sugar, though, is by not pairing it in combination with a fat. Turtlebread posted... Lol get over yourself Youve fallen flat on your face in any attempt to rebut the studies posted here and no, I suspect you love repeating yourself because thats all youve done all topic not sure how you expect to convince anyone with this tactic I have no need to further debate anyone else about protein-related studies in this topic, I've already covered in great detail why excess protein is not good. I really honestly don't like repeating myself, but it's frustrating when the same group of people keeps recommends high protein, after I've already gone several pages ITT talking about reasons why it's not a good idea. I'll simply quote what I've already posted if someone else brings up the same repeated argument. If you personally want to keep arguing against the DRI and RDA for nutrition info that health authorities have established with hard data over decades, and that countless other studies that show the drawbacks of high protein diets over lifetime period, then go be my guest. But you will not give somebody misinformation while I'm here. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955740447] in Diet/worko... [t:79523951]...</cite> <quote>Also like I said, sugar is not inherently a bad thing that is to be avoided at all costs. Sugar is what makes up all of life, plants and animals, and gives our bodies the most energy. It's not just the quantity, but the quality and type. Just because you want to avoid sugar doesn't mean you have to give it all up entirely, or avoid all sweet foods. Fruit should always be a staple in everyone's diet. The main way you want to avoid excess sugar, though, is by not pairing it in combination with a fat. Turtlebread posted... </cite> <quote>Lol get over yourself Youve fallen flat on your face in any attempt to rebut the studies posted here and no, I suspect you love repeating yourself because thats all youve done all topic not sure how you expect to convince anyone with this tactic</quote>I have no need to further debate anyone else about protein-related studies in this topic, I've already covered in great detail why excess protein is not good. I really honestly don't like repeating myself, but it's frustrating when the same group of people keeps recommends high protein, after I've already gone several pages ITT talking about reasons why it's not a good idea. I'll simply quote what I've already posted if someone else brings up the same repeated argument. If you personally want to keep arguing against the DRI and RDA for nutrition info that health authorities have established with hard data over decades, and that countless other studies that show the drawbacks of high protein diets over lifetime period, then go be my guest. But you will not give somebody misinformation while I'm here. </quote> ... Copied to Clipboard!
Turtlebread 07/04/21 3:54:10 PM #238:	That last sentence is comedy gold. I guess if were not against repeating ourselves these can stay here too. Bone health: https://pubmed.ncbi.nlm.nih.gov/28404575/ Current evidence shows no adverse effects of higher protein intakes. Although there were positive trends on BMD at most bone sites, only the LS showed moderate evidence to support benefits of higher protein intake. Renal, hepatic, cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/26797090/ When protein intake is2gperkgBW per day, there is little evidence of intestinal, hepatic, renal orcardiovascular dysfunction in healthy people. --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955741121] in Diet/worko... [t:79523951]...</cite> <quote>That last sentence is comedy gold. I guess if were not against repeating ourselves these can stay here too. Bone health: https://pubmed.ncbi.nlm.nih.gov/28404575/ Current evidence shows no adverse effects of higher protein intakes. Although there were positive trends on BMD at most bone sites, only the LS showed moderate evidence to support benefits of higher protein intake. Renal, hepatic, cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/26797090/ When protein intake is2gperkgBW per day, there is little evidence of intestinal, hepatic, renal orcardiovascular dysfunction in healthy people. </quote> ... Copied to Clipboard!
Xenozoa425 07/04/21 4:15:43 PM #239:	See, this is the problem we have. https://www.hindawi.com/journals/isrn/2013/126929/ Abstract Background. While high-protein consumptionabove the current recommended dietary allowance for adults (RDA: 0.8 g protein/kg body weight/day)is increasing in popularity, there is a lack of data on its potential adverse effects. Objective. To determine the potential disease risks due to high protein/high meat intake obtained from diet and/or nutritional supplements in humans. Design. Review. Subjects. Healthy adult male and female subjects. Method. In order to identify relevant studies, the electronic databases, Medline and Google Scholar, were searched using the terms:high protein diet, protein overconsumption, protein overuse, and high meat diet. Papers not in English were excluded. Further studies were identified by citations in retrieved papers. Results. 32 studies (21 experimental human studies and 11 reviews) were identified. The adverse effects associated with long-term high protein/high meat intake in humans were (a) disorders of bone and calcium homeostasis, (b) disorders of renal function, (c) increased cancer risk, (d) disorders of liver function, and (e) precipitated progression of coronary artery disease. Conclusions. The findings of the present study suggest that there is currently no reasonable scientific basis in the literature to recommend protein consumption above the current RDA (high protein diet) for healthy adults due to its potential disease risks. Further research needs to be carried out in this area, including large randomized controlled trials. And it references many studies such as the following: https://academic.oup.com/jn/article/128/6/1051/4722393 https://www.aafp.org/afp/1999/1115/p2269.html Now, we both have two sets of studies that look at the same set of factors, and they end up with different results. How does this happen? Which one of us is right? --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955741728] in Diet/worko... [t:79523951]...</cite> <quote>See, this is the problem we have. https://www.hindawi.com/journals/isrn/2013/126929/ <quote>Abstract Background. While high-protein consumptionabove the current recommended dietary allowance for adults (RDA: 0.8 g protein/kg body weight/day)is increasing in popularity, there is a lack of data on its potential adverse effects. Objective. To determine the potential disease risks due to high protein/high meat intake obtained from diet and/or nutritional supplements in humans. Design. Review. Subjects. Healthy adult male and female subjects. Method. In order to identify relevant studies, the electronic databases, Medline and Google Scholar, were searched using the terms:high protein diet, protein overconsumption, protein overuse, and high meat diet. Papers not in English were excluded. Further studies were identified by citations in retrieved papers. Results. 32 studies (21 experimental human studies and 11 reviews) were identified. The adverse effects associated with long-term high protein/high meat intake in humans were (a) disorders of bone and calcium homeostasis, (b) disorders of renal function, (c) increased cancer risk, (d) disorders of liver function, and (e) precipitated progression of coronary artery disease. Conclusions. The findings of the present study suggest that there is currently no reasonable scientific basis in the literature to recommend protein consumption above the current RDA (high protein diet) for healthy adults due to its potential disease risks. Further research needs to be carried out in this area, including large randomized controlled trials.</quote> And it references many studies such as the following: https://academic.oup.com/jn/article/128/6/1051/4722393 https://www.aafp.org/afp/1999/1115/p2269.html Now, we both have two sets of studies that look at the same set of factors, and they end up with different results. How does this happen? Which one of us is right? </quote> ... Copied to Clipboard!
Turtlebread 07/04/21 5:02:24 PM #240:	There are plenty of studies with seemingly contradictory results, the only way to make up your mind here is to weigh the individual studies each of these meta studies have included. Addressing bone health, your study includes mostly urine calcium studies and one cohort forearm fracture study from 1986. The one Ive posted includes 36 studies, most of which are cohort fracture studies for various parts of the body. Excess urine calcium is also not a convincing indicator of bone disorder. Its been shown that increased urine calcium resulting from a high protein diet is a result of increased calcium absorption. The increase is just excess dietary calcium: https://pubmed.ncbi.nlm.nih.gov/22127335/ Knowing these facts, which study are you more inclined to believe regarding this particular point? --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955743068] in Diet/worko... [t:79523951]...</cite> <quote>There are plenty of studies with seemingly contradictory results, the only way to make up your mind here is to weigh the individual studies each of these meta studies have included. Addressing bone health, your study includes mostly urine calcium studies and one cohort forearm fracture study from 1986. The one Ive posted includes 36 studies, most of which are cohort fracture studies for various parts of the body. Excess urine calcium is also not a convincing indicator of bone disorder. Its been shown that increased urine calcium resulting from a high protein diet is a result of increased calcium absorption. The increase is just excess dietary calcium: https://pubmed.ncbi.nlm.nih.gov/22127335/ Knowing these facts, which study are you more inclined to believe regarding this particular point? </quote> ... Copied to Clipboard!
pupeye 07/04/21 5:36:53 PM #241:	So if I read this thread thoroughly it looks like 1 person is advocating low protein and multiple multiple people are for higher protein.... I think that says something. Xenozoa425 posted... Carbs should be at least 70% of everyone's diet Holy fuck man, if i ate 3000 calories that's be 525g of carbs a day. Over 100 per meal. You know what that would do to blood sugar levels and insulin... <cite>pupeye posted [p:955744024] in Diet/worko... [t:79523951]...</cite> <quote>So if I read this thread thoroughly it looks like 1 person is advocating low protein and multiple multiple people are for higher protein.... I think that says something. Xenozoa425 posted... </cite> <quote>Carbs should be at least 70% of everyone's diet</quote>Holy fuck man, if i ate 3000 calories that's be 525g of carbs a day. Over 100 per meal. You know what that would do to blood sugar levels and insulin... </quote> ... Copied to Clipboard!
pojr 07/04/21 8:34:09 PM #242:	i bought some nutmegg and decided to add some to oatmeal and... ...it was the grossest shit i ever had. i couldn't even eat all of the oatmeal, i had to throw the rest away. that i definitely did taste strongly lol. --- pojr I summon it. You spell it. <cite>pojr posted [p:955748829] in Diet/worko... [t:79523951]...</cite> <quote>i bought some nutmegg and decided to add some to oatmeal and... ...it was the grossest shit i ever had. i couldn't even eat all of the oatmeal, i had to throw the rest away. that i definitely did taste strongly lol. </quote> ... Copied to Clipboard!
#243	Post #243 was unavailable or deleted.
Iodine 07/04/21 8:56:42 PM #244:	Protein is vital for maintaining muscle mass when losing weight. --- In Belichick we Trust <cite>Iodine posted [p:955749442] in Diet/worko... [t:79523951]...</cite> <quote>Protein is vital for maintaining muscle mass when losing weight. </quote> ... Copied to Clipboard!
pojr 07/04/21 8:57:05 PM #245:	DuranOfForcena posted... probably put too much. nutmeg has a very powerful flavor. it only takes a little bit. have you ever had nutmeg before? like in egg nog or anything? i put in 1 teaspon, and it was the first time i ever used it. in fact, ive never heard of it until this thread. never tried it in egg nog. i do love plain egg nog with nothing in it, so never experimented with it. --- pojr I summon it. You spell it. <cite>pojr posted [p:955749451] in Diet/worko... [t:79523951]...</cite> <quote>DuranOfForcena posted... </cite> <quote>probably put too much. nutmeg has a very powerful flavor. it only takes a little bit. have you ever had nutmeg before? like in egg nog or anything?</quote>i put in 1 teaspon, and it was the first time i ever used it. in fact, ive never heard of it until this thread. never tried it in egg nog. i do love plain egg nog with nothing in it, so never experimented with it. </quote> ... Copied to Clipboard!
#246	Post #246 was unavailable or deleted.
3PiesAndAFork 07/04/21 9:33:58 PM #247:	pojr posted... i put in 1 teaspon, and it was the first time i ever used it. in fact, ive never heard of it until this thread. never tried it in egg nog. i do love plain egg nog with nothing in it, so never experimented with it. oof that's way too much of any spice, especially nutmeg (assuming you're putting all that in one bowl of oatmeal). Try just a pinch of nutmeg (like maybe 1/16th of a teaspoon, seriously). --- @('_')@ <cite>3PiesAndAFork posted [p:955750341] in Diet/worko... [t:79523951]...</cite> <quote>pojr posted... </cite> <quote>i put in 1 teaspon, and it was the first time i ever used it. in fact, ive never heard of it until this thread. never tried it in egg nog. i do love plain egg nog with nothing in it, so never experimented with it.</quote>oof that's way too much of any spice, especially nutmeg (assuming you're putting all that in one bowl of oatmeal). Try just a pinch of nutmeg (like maybe 1/16th of a teaspoon, seriously). </quote> ... Copied to Clipboard!
#248	Post #248 was unavailable or deleted.
LostForest 07/05/21 2:19:10 AM #249:	Nutmeg should literally only ever be sprinkled into stuff lol. Unless you have an entire POT of something, you should basically be able to count the individual sprinkles you're throwing into it. --- http://poorcouplesfoodguide.com Agender, curry fan, Top 10 lister, indie dev, gym hitter, musician, et al. <cite>LostForest posted [p:955756887] in Diet/worko... [t:79523951]...</cite> <quote>Nutmeg should literally only ever be sprinkled into stuff lol. Unless you have an entire POT of something, you should basically be able to count the individual sprinkles you're throwing into it. </quote> ... Copied to Clipboard!
Xethuminra 07/05/21 2:20:09 AM #250:	Eh You can masque nutmeg with other ingredients <cite>Xethuminra posted [p:955756900] in Diet/worko... [t:79523951]...</cite> <quote>Eh You can masque nutmeg with other ingredients </quote> ... Copied to Clipboard!
Xenozoa425 07/06/21 11:06:03 AM #251:	Turtlebread posted... There are plenty of studies with seemingly contradictory results, the only way to make up your mind here is to weigh the individual studies each of these meta studies have included. Addressing bone health, your study includes mostly urine calcium studies and one cohort forearm fracture study from 1986. The one Ive posted includes 36 studies, most of which are cohort fracture studies for various parts of the body. Excess urine calcium is also not a convincing indicator of bone disorder. Its been shown that increased urine calcium resulting from a high protein diet is a result of increased calcium absorption. The increase is just excess dietary calcium: https://pubmed.ncbi.nlm.nih.gov/22127335/ Knowing these facts, which study are you more inclined to believe regarding this particular point? You don't just decide off one hand or another which study is worth listening to. If you find a contradiction, then you need to find more evidence that backs up one end of an argument. Take a look at the studies that understand diet-induced low grade metabolic acidosis and the relationship between protein intake and pH acid/alkaline balance to bone or renal health, for example. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/ Low-grade metabolic acidosis is a condition characterized by a slight decrease in blood pH, within the range considered normal, and feeding is one of the main factors that may influence the occurrence of such a condition. The excessive consumption of acid precursor foods (sources of phosphorus and proteins), to the detriment of those precursors of bases (sources of potassium, calcium, and magnesium), leads to acid-base balance volubility. If this condition occurs in a prolonged, chronic way, low-grade metabolic acidosis can become significant and predispose to metabolic imbalances such as kidney stone formation, increased bone resorption, reduced bone mineral density, and the loss of muscle mass, as well as the increased risk of chronic diseases such as type 2 diabetes mellitus, hypertension, and non-alcoholic hepatic steatosis. Considering the increase in the number of studies investigating the influence of diet-induced metabolic acidosis on clinical outcomes, this review gathers the available evidence evaluating the association of this disturbance and metabolic imbalances, as well as related mechanisms. It is necessary to look at the western dietary pattern of most countries and the increasing incidence of non-comunicable diseases for the balance between fruit and vegetable intake and the appropriate supply of protein, mainly from animal sources, so that it does not exceed the daily recommendations. And there are other studies that show plant proteins like soy or pea, or the phytochemicals inside them, have modest beneficial effects towards improving renal health on postmenopausal women with prehypertension, for example. https://pubmed.ncbi.nlm.nih.gov/24877660/ Two hundred fifty-three subjects completed the study according to the protocol. Urinary isoflavones indicated good compliance of participants. No significant changes were observed in most of renal parameters, however, there was a less decrease in eGFRcockcroft in 6-month change (p=0.044) and %change (p=0.031) with whole soy intake relative to milk placebo. Subgroup analysis among women with lowered renal function suggested whole soy consumption tended to improve markers of renal function relative to control. And understanding pH acid/alkaline balance and some biochemistry in general. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ When it comes to sports nutrition and dietetics, it is important to look at a multitude of factors and studies, not just the ones that make a case for your argument. There are many reasons why health authorities massively recalculated the DRI for protein decades ago so that adequacy is at about 10-15% in the average diet. If you are eating a mostly low-fat, high-carb whole food diet, which most Americans are not, then you don't really need to supplement extra protein or greatly exceed the general recommendations. Eating mostly whole carb foods will give you most of the protein you need. Most people are simply eating too much protein. This is not hard to understand. pupeye posted... So if I read this thread thoroughly it looks like 1 person is advocating low protein and multiple multiple people are for higher protein.... I think that says something. It means a lot of people don't really know about nutrition. Nothing more than that. pupeye posted... Holy fuck man, if i ate 3000 calories that's be 525g of carbs a day. Over 100 per meal. You know what that would do to blood sugar levels and insulin... It has long been studied that a low-fat, high-carb diet of whole foods rich in fiber has the strongest effects for weight loss, improving insulin resistance and lowering the risk for metabolic and cardiovascular diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/ As far back as the 1950s, studies have been published on treating hyperglycemia with a high-carbohydrate, low-fat diet,[50][52] documenting the effectiveness of employing a predominantly vegetarian diet to treat diabetes. Barnard et al.,[53] performed the first major randomized clinical trial on diabetic patients treated purely with a plant-based (vegan) diet, comparing it to a conventional diet based on the 2003 American Diabetes Association (ADA) guidelines. A total of 99 individuals, ages 2782 years, were randomized to counseling on a low-fat vegan diet or the ADA diet and followed for 22 weeks. The recommended vegan diet comprised approximately 10% of energy from fat, 15% from protein, and 75% from carbohydrates and consisted of vegetables, fruits, grains, and legumes. Participants in the vegan group were asked to avoid animal products and added fats and to favor low-glycemic index foods, such as beans and green vegetables. By the end of the trial, 43% (21 of 49) of the vegan group and 26% (13 of 50) of the ADA group participants reduced their diabetes medications. Excluding those who changed medications, hemoglobin A1c fell 1.23 points in the vegan group compared with 0.38 points in the ADA group (P = 0.01). Body weight decreased 6.5 kg in the vegan group and 3.1 kg in the ADA group (P < 0.001). Among those who did not change lipid-lowering medications, LDL cholesterol fell 21.2% in the vegan group and 10.7% in the ADA group (P = 0.02). After adjustment for baseline values, even the reduction in urinary albumin was significantly greater in the vegan group (15.9 mg/24 h) than in the ADA group (10.9 mg/24 h). Whole carbs are the healthiest macro because they are the only macro that have fiber, antioxidants and phytochemicals, all of which have been show to improve insulin sensitivity. --- "Let food be thy medicine." -Hippocrates <cite>Xenozoa425 posted [p:955797861] in Diet/worko... [t:79523951]...</cite> <quote>Turtlebread posted... </cite> <quote>There are plenty of studies with seemingly contradictory results, the only way to make up your mind here is to weigh the individual studies each of these meta studies have included. Addressing bone health, your study includes mostly urine calcium studies and one cohort forearm fracture study from 1986. The one Ive posted includes 36 studies, most of which are cohort fracture studies for various parts of the body. Excess urine calcium is also not a convincing indicator of bone disorder. Its been shown that increased urine calcium resulting from a high protein diet is a result of increased calcium absorption. The increase is just excess dietary calcium: https://pubmed.ncbi.nlm.nih.gov/22127335/ Knowing these facts, which study are you more inclined to believe regarding this particular point?</quote>You don't just decide off one hand or another which study is worth listening to. If you find a contradiction, then you need to find more evidence that backs up one end of an argument. Take a look at the studies that understand diet-induced low grade metabolic acidosis and the relationship between protein intake and pH acid/alkaline balance to bone or renal health, for example. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/ <quote>Low-grade metabolic acidosis is a condition characterized by a slight decrease in blood pH, within the range considered normal, and feeding is one of the main factors that may influence the occurrence of such a condition. The excessive consumption of acid precursor foods (sources of phosphorus and proteins), to the detriment of those precursors of bases (sources of potassium, calcium, and magnesium), leads to acid-base balance volubility. If this condition occurs in a prolonged, chronic way, low-grade metabolic acidosis can become significant and predispose to metabolic imbalances such as kidney stone formation, increased bone resorption, reduced bone mineral density, and the loss of muscle mass, as well as the increased risk of chronic diseases such as type 2 diabetes mellitus, hypertension, and non-alcoholic hepatic steatosis. Considering the increase in the number of studies investigating the influence of diet-induced metabolic acidosis on clinical outcomes, this review gathers the available evidence evaluating the association of this disturbance and metabolic imbalances, as well as related mechanisms. It is necessary to look at the western dietary pattern of most countries and the increasing incidence of non-comunicable diseases for the balance between fruit and vegetable intake and the appropriate supply of protein, mainly from animal sources, so that it does not exceed the daily recommendations.</quote> And there are other studies that show plant proteins like soy or pea, or the phytochemicals inside them, have modest beneficial effects towards improving renal health on postmenopausal women with prehypertension, for example. https://pubmed.ncbi.nlm.nih.gov/24877660/ <quote>Two hundred fifty-three subjects completed the study according to the protocol. Urinary isoflavones indicated good compliance of participants. No significant changes were observed in most of renal parameters, however, there was a less decrease in eGFRcockcroft in 6-month change (p=0.044) and %change (p=0.031) with whole soy intake relative to milk placebo. Subgroup analysis among women with lowered renal function suggested whole soy consumption tended to improve markers of renal function relative to control.</quote> And understanding pH acid/alkaline balance and some biochemistry in general. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ When it comes to sports nutrition and dietetics, it is important to look at a multitude of factors and studies, not just the ones that make a case for your argument. There are many reasons why health authorities massively recalculated the DRI for protein decades ago so that adequacy is at about 10-15% in the average diet. If you are eating a mostly low-fat, high-carb whole food diet, which most Americans are not, then you don't really need to supplement extra protein or greatly exceed the general recommendations. Eating mostly whole carb foods will give you most of the protein you need. Most people are simply eating too much protein. This is not hard to understand. pupeye posted... </cite> <quote>So if I read this thread thoroughly it looks like 1 person is advocating low protein and multiple multiple people are for higher protein.... I think that says something.</quote>It means a lot of people don't really know about nutrition. Nothing more than that. pupeye posted... </cite> <quote>Holy fuck man, if i ate 3000 calories that's be 525g of carbs a day. Over 100 per meal. You know what that would do to blood sugar levels and insulin...</quote>It has long been studied that a low-fat, high-carb diet of whole foods rich in fiber has the strongest effects for weight loss, improving insulin resistance and lowering the risk for metabolic and cardiovascular diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/ <quote>As far back as the 1950s, studies have been published on treating hyperglycemia with a high-carbohydrate, low-fat diet,[50][52] documenting the effectiveness of employing a predominantly vegetarian diet to treat diabetes. Barnard et al.,[53] performed the first major randomized clinical trial on diabetic patients treated purely with a plant-based (vegan) diet, comparing it to a conventional diet based on the 2003 American Diabetes Association (ADA) guidelines. A total of 99 individuals, ages 2782 years, were randomized to counseling on a low-fat vegan diet or the ADA diet and followed for 22 weeks. The recommended vegan diet comprised approximately 10% of energy from fat, 15% from protein, and 75% from carbohydrates and consisted of vegetables, fruits, grains, and legumes. Participants in the vegan group were asked to avoid animal products and added fats and to favor low-glycemic index foods, such as beans and green vegetables. By the end of the trial, 43% (21 of 49) of the vegan group and 26% (13 of 50) of the ADA group participants reduced their diabetes medications. Excluding those who changed medications, hemoglobin A1c fell 1.23 points in the vegan group compared with 0.38 points in the ADA group (P = 0.01). Body weight decreased 6.5 kg in the vegan group and 3.1 kg in the ADA group (P < 0.001). Among those who did not change lipid-lowering medications, LDL cholesterol fell 21.2% in the vegan group and 10.7% in the ADA group (P = 0.02). After adjustment for baseline values, even the reduction in urinary albumin was significantly greater in the vegan group (15.9 mg/24 h) than in the ADA group (10.9 mg/24 h).</quote> Whole carbs are the healthiest macro because they are the only macro that have fiber, antioxidants and phytochemicals, all of which have been show to improve insulin sensitivity. </quote> ... Copied to Clipboard!
Turtlebread 07/06/21 3:11:01 PM #252:	Xenozoa425 posted... You don't just decide off one hand or another which study is worth listening to. If you find a contradiction, then you need to find more evidence that backs up one end of an argument. and what about the other end? when you have studies like this: Xenozoa425 posted... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/ citing studies like this: https://pubmed.ncbi.nlm.nih.gov/12759230/ which are at odds with calcium isotope studies like this: https://academic.oup.com/jcem/article/90/1/26/3058015 https://pubmed.ncbi.nlm.nih.gov/12672913/ what are you gonna do? in my opinion it's best to look at patient outcome, and the studies I've posted pretty definitively show that there are no negative outcomes for a high protein diet --- https://imgur.com/yCW15Zn <cite>Turtlebread posted [p:955805877] in Diet/worko... [t:79523951]...</cite> <quote>Xenozoa425 posted... </cite> <quote>You don't just decide off one hand or another which study is worth listening to. If you find a contradiction, then you need to find more evidence that backs up one end of an argument.</quote> and what about the other end? when you have studies like this: Xenozoa425 posted... </cite> <quote>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/</quote> citing studies like this: https://pubmed.ncbi.nlm.nih.gov/12759230/ which are at odds with calcium isotope studies like this: https://academic.oup.com/jcem/article/90/1/26/3058015 https://pubmed.ncbi.nlm.nih.gov/12672913/ what are you gonna do? in my opinion it's best to look at patient outcome, and the studies I've posted pretty definitively show that there are no negative outcomes for a high protein diet </quote> ... Copied to Clipboard!
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Current Events > Diet/workout experts - does protein really make a difference? (+) Yeah! (+)

Current Events > Diet/workout experts - does protein really make a difference?