Nutrtion Facts !! YOU MUST READ THIS!

imondrugz

Since i see a lot of people post stuff about nutrition those are FACTS i said FACTS read them and do your research people !! Dieting doesn't mean you should live a miserable life


Nutrition FACTS:

1. It does NOT matter how late at night you eat or how much you eat AT ALL..
2. You will NOT get your metabolism on fat burning mode by eating more smaller meals throughout the day.. 1 meal or 10 if the calories are the same so are your results!
3. Not all carbs are the same when it comes to vitamines, minerals and satiety etc... But ALL Cabrs are 100% The Same when it comes to BODY COMPOSITION.. Aka 30g of carbs in the form of Sugar is NOT going to cause any more fat gain than 30g from Brown Rice.
4. Meal Timing is 100% Irrelevant for body composition. If certain time schedules make you FEEL better, that's your personal preference.
5. You do NOT need fast acting carbohydrates post workout.
6. You will NOT burn off muscle if you decide to skip breakfast, nor does breakfast have ANY affect on metabolism. Bottom line Calories measure energy.

Your body runs on Energy Taken In vs Energy Spent. Gain wait = Calories UP! Lose Weight = Calories DOWN!

I'm willing to prove every one of those by new scientific research !! All that no carb at night and eat "clean" is in the past !! Everything changed PLEASE DO YOUR SELF A FAVOR AND DO SOME RESEARCH!!! I Lost 67 lbs and i'm following those guide lines!! I eat at night i eat WHAT EVER i want as long it fit my macros !!!

imondrugz

bump

crystalflame

Thanks for this, there's a lot of misinformation floating around. I hope people read this and absorb it so they don't fall for things like "You HAVE to eat breakfast to kickstart your metabolism!" Such silliness.

imondrugz

STUDIES INCOMING! 3 or 6 doesn't matter as long as you get your daily caloric and macronutrient intake in. So it's a personal preference and whichever meal count number gets you to achieve your daily intake goals. Some interesting studies to look at:

Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism: http://www.ncbi.nlm.nih.gov/pubmed/1905998

In the short term, meal frequency and a period of fasting have no major impact on energy intake or expenditure but energy expenditure is delayed with a lower meal frequency compared with a higher meal frequency: http://www.ncbi.nlm.nih.gov/pubmed/11319656

Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency:http://www.ncbi.nlm.nih.gov/pubmed/18053311

Meal frequency and energy balance:http://www.ncbi.nlm.nih.gov/pubmed/9155494

Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes: http://www.ncbi.nlm.nih.gov/pubmed/9504318

Lyle McDonald’s Meal Frequency and Energy Balance:http://www.bodyrecomposition.com/res...ch-review.html

http://www.ncbi.nlm.nih.gov/pubmed/19943985
This study shows there was no difference in weight loss between subjects with high/low meal frequencies.

http://www.ncbi.nlm.nih.gov/pubmed/9155494
Evidence supports that meal frequency has nothing to do with energy in the subjects.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.

http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.

http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.

http://www.ncbi.nlm.nih.gov/pubmed/9155494
Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. Links
Meal frequency and energy balance.

http://www.ncbi.nlm.nih.gov/pubmed/15806828
Forum Nutr. 2003;56:126-8.Links
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.

http://www.ncbi.nlm.nih.gov/pubmed/9504318
Int J Obes Relat Metab Disord. 1998 Feb;22(2):105-12.Links
Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.

http://www.ncbi.nlm.nih.gov/pubmed/15085170
Int J Obes Relat Metab Disord. 2004 May;28(5):653-60. Links
Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.

http://www.ncbi.nlm.nih.gov/pubmed/15220950
Eur J Clin Nutr. 2004 Jul;58(7):1071-7. Links
Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women.

http://www.ncbi.nlm.nih.gov/pubmed/17228037
Obesity (Silver Spring). 2007 Jan;15(1):100-6. Links
Association of eating frequency with body fatness in pre- and postmenopausal women.

http://www.ncbi.nlm.nih.gov/pubmed/15640455
Am J Clin Nutr. 2005 Jan;81(1):16-24. Links
Comment in:
Am J Clin Nutr. 2005 Jan;81(1):3-4.
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women.

http://www.ncbi.nlm.nih.gov/pubmed/10578205
Int J Obes Relat Metab Disord. 1999 Nov;23(11):1151-9.Links
Acute appetite reduction associated with an increased frequency of eating in obese males.

imondrugz

if you're only eating veggi's and chicken STOP!! There is no such thing as "clean" or "dirty" food!! Your body will never say ooh look he ate a cup cake let me store this as fat since it's dirty.... Your body only understands energy and macronutrients (protein,carbs, and fats)!! If you wana lose weight eat less calories than your body burns and you lose weight!! Eat with proper macros and make sure you get some fiber (Also make sure you're eating proper micronutrients as well (vitamins etc). Don't drop your calories to low and do alot of cardio that will end up ruining your metabolism !! Dieting is simple eat WHAT EVER AND WHEN EVER like just make sure it fit your macros and your caloric goal !!

Metabolic damge explained here
http://www.youtube.com/watch?v=QHHzie6XRGk

Kelogik

Great information! It's nice to see some facts with credible back up.

DatNative21

I am on IF and i eat what ever the F i want because it fits into my macros

Firefox7275

if you're only eating veggi's and chicken STOP!! There is no such thing as "clean" or "dirty" food!! Your body will never say ooh look he ate a cup cake let me store this as fat since it's dirty.... Your body only understands energy and macronutrients (protein,carbs, and fats)!! If you wana lose weight eat less calories than your body burns and you lose weight!! Eat with proper macros and make sure you get some fiber (Also make sure you're eating proper micronutrients as well (vitamins etc). Don't drop your calories to low and do alot of cardio that will end up ruining your metabolism !! Dieting is simple eat WHAT EVER AND WHEN EVER like just make sure it fit your macros and your caloric goal !!

What?? Firstly you just posted this whole rant on the 'Food and nutrition' board not the 'Diet and weight loss' board. Plenty of people interested in clean eating are working on hypertrophy or health not simply aesthetics, clean eating is NOT a weight loss diet and it is not just chicken and veggies. Secondly where on earth did the 'dirty' comment come from, who said there was 'dirty' food? Thirdly the body 'understands' micronutrients and other antioxidant phytonutrients not just macros, that is the point of eating clean!

penrbrown

if you're only eating veggi's and chicken STOP!! There is no such thing as "clean" or "dirty" food!! Your body will never say ooh look he ate a cup cake let me store this as fat since it's dirty.... Your body only understands energy and macronutrients (protein,carbs, and fats)!! If you wana lose weight eat less calories than your body burns and you lose weight!! Eat with proper macros and make sure you get some fiber (Also make sure you're eating proper micronutrients as well (vitamins etc). Don't drop your calories to low and do alot of cardio that will end up ruining your metabolism !! Dieting is simple eat WHAT EVER AND WHEN EVER like just make sure it fit your macros and your caloric goal !!

Metabolic damge explained here
http://www.youtube.com/watch?v=QHHzie6XRGk

Well I respect what you're saying... I eat clean. :P Which just means, I don't eat packaged food (basically).

It hasn't hurt me yet. Hee!

JenniBaby85

Can't get past the title. Don't tell me what I must or must not do! :sad:

JenniBaby85

Can't get past the title. Don't tell me what I must or must not do! :sad:

They are nutrition facts proven scientifically. No one forced you to read or follow them.. If you rather eat chicken and broccoli since you have to eat "clean" go ahead... I'm posting this to let people know that dieting isn't horrible at all and is pretty flexible!

Dude, sarcasm.... I actually enjoyed reading it, but still prefer to eat clean because I feel physically better that way

SunKissed1989

Hmmm....I like your way of thinking.

Keep it simple - calories in versus calories out is the bottom line in my rule book

GNSawkey

Yes, but can I log green tea as water?

imondrugz

Can't get past the title. Don't tell me what I must or must not do! :sad:

They are nutrition facts proven scientifically. No one forced you to read or follow them.. If you rather eat chicken and broccoli since you have to eat "clean" go ahead... I'm posting this to let people know that dieting isn't horrible at all and is pretty flexible!

Dude, sarcasm.... I actually enjoyed reading it, but still prefer to eat clean because I feel physically better that way

Oh lol.. Well every now and then if you wanted to eat out with your friends or wanted some chocolate make sure it fits into your diet and you're absolutely fine !! At the end of the day the only thing that matters is what works for you and makes you feel better ! I really want to help people out and that's my only goal..

mllst18

Thank you! Someone who has a brain! :flowerforyou:

imondrugz

Yes, but can I log green tea as water?

I'm no nutritionist or dietitian but this is my hobby... I believe green tea is calorie free like diet soda they don't matter and you shouldn't count them... However nothing will ever replace water in my opinion . The benefits of water are countless.. They aid your body in many ways so make sure you get your recommended water intake

imondrugz

Hmmm....I like your way of thinking.

Keep it simple - calories in versus calories out is the bottom line in my rule book

Yes to some extended.. You still have to have a well balanced diet (protein, fats, and carbs) Also you can not neglect you micronutrients(your vitamins).. Just do a lil research they call it flexible dieting or IIFYM (if it fits your macros) look it up and post any questions i'll be more than happy to help you !

EvanKeel

Yes, but can I log green tea as water?

I'm no nutritionist or dietitian but this is my hobby... I believe green tea is calorie free like diet soda they don't matter and you shouldn't count them... However nothing will ever replace water in my opinion . The benefits of water are countless.. They aid your body in many ways so make sure you get your recommended water intake

I appreciate what you're saying overall, but are you suggesting that there's some aspect of diet soda that somehow negates the benefits of its own main component (water) in some significant way given normal consumption?

I don't think anyone would argue that the benefits of water aren't many, but it's not like they go away when you're getting water via green tea.

Perhaps I misunderstand your meaning.

imondrugz

Yes, but can I log green tea as water?

I'm no nutritionist or dietitian but this is my hobby... I believe green tea is calorie free like diet soda they don't matter and you shouldn't count them... However nothing will ever replace water in my opinion . The benefits of water are countless.. They aid your body in many ways so make sure you get your recommended water intake

I appreciate what you're saying overall, but are you suggesting that there's some aspect of diet soda that somehow negates the benefits of its own main component (water) in some significant way given normal consumption?

I don't think anyone would argue that the benefits of water aren't many, but it's not like they go away when you're getting water via green tea.

Perhaps I misunderstand your meaning.

What i meant you can consume any liquids.. In my opinion the only thing that matters is the color of your urine...5 clear urination's should be your goal! Personally i enjoy water and like the taste of it (i'm a weirdo lol) and i usually drink tons so i really never looked into that much... I'll ask my coach (dietitian) and will get back to you with more info

snowfox1

thanks for the post, interesting to read can i ask your opinion on your ideal macros?

Wade406

Fact: A whole foods plant-based diet can help prevent and reverse heart/cardiovascular disease.
http://www.ncbi.nlm.nih.gov/pubmed/1973470
http://www.ncbi.nlm.nih.gov/pubmed/9863851

It depends on your goals my friend. Some don't care about avoiding and/or preventing chronic disease, others are. I'm in my 50's, so I care more now than when I was in my 30's. Heart disease is a Killer in the US. It can be prevented.

Your focus is on body weight, others using this tool are at or near their ideal body weight, and have other goals. Last year, I was focused on fitness. I acheived my goals, and have the clinical VO2 Max test to prove it. This year, I want to make the changes necessary to avoid the diabetes and heart disease that my parents suffer from. My dad had heart disease at the age I am now. No thanks.

I agree there are many myths. Be careful that you may not know all the facts, because researchers are never-ending in their quest for better knowledge.

imondrugz

thanks for the post, interesting to read can i ask your opinion on your ideal macros?

Macros vary from one person to another!! Genetics play an huge part for example one of the reasons some people are fat and others are skinny is because some people are more tolerant to carbs and fat than others!! This is a link to pretty decent diet and don't let the word bodybuilder scare you

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

Another decent link

http://forum.bodybuilding.com/showthread.php?t=121703981&page=1

Just always remember get your daily fiber intake (for me 25 g to 45g) and take a multi vitamin !! Hope this helped

imondrugz

Guys add me if you like!! I'm always looking forward to meet new amazing people like you guys and i would love to help you any time

Stormborn25

Preach it.

penrbrown

Guys add me if you like!! I'm always looking forward to meet new amazing people like you guys and i would love to help you any time

Plus he's pretty. Add him people!

harryandsally

Thank you for this. I finally had to stop a similar dialogue with a friend when she insisted she couldn't lose weight even though she ate at a certain time, foods in particular combination, blah, blah, blah, despite the fact that she eats out 6 nights a week and watches television all day. She was deeply offended when I said, bottom line, calories in, calories out. Seems to me that people who don't believe that are simply looking for (a) a miracle cure or (b) an excuse.

snowfox1

thankyou good read!

imondrugz

Guys add me if you like!! I'm always looking forward to meet new amazing people like you guys and i would love to help you any time

Plus he's pretty. Add him people!

Lol well thank you !!

Thank you for this. I finally had to stop a similar dialogue with a friend when she insisted she couldn't lose weight even though she ate at a certain time, foods in particular combination, blah, blah, blah, despite the fact that she eats out 6 nights a week and watches television all day. She was deeply offended when I said, bottom line, calories in, calories out. Seems to me that people who don't believe that are simply looking for (a) a miracle cure or (b) an excuse.

People don't want to hear that they don't need to torcher them self to lose weight... They'd rather go through a horrible diet and suffer than to have a normal diet...

thankyou good read!

Your welcome !

Fact: A whole foods plant-based diet can help prevent and reverse heart/cardiovascular disease.
http://www.ncbi.nlm.nih.gov/pubmed/1973470
http://www.ncbi.nlm.nih.gov/pubmed/9863851

It depends on your goals my friend. Some don't care about avoiding and/or preventing chronic disease, others are. I'm in my 50's, so I care more now than when I was in my 30's. Heart disease is a Killer in the US. It can be prevented.

Your focus is on body weight, others using this tool are at or near their ideal body weight, and have other goals. Last year, I was focused on fitness. I acheived my goals, and have the clinical VO2 Max test to prove it. This year, I want to make the changes necessary to avoid the diabetes and heart disease that my parents suffer from. My dad had heart disease at the age I am now. No thanks.

I agree there are many myths. Be careful that you may not know all the facts, because researchers are never-ending in their quest for better knowledge.

You're absolutely right sir being healthy should be everyone's main goal after all!! What i meant moderation is the key of everything !! Your diet should mainly be made ofhealthy foods like veggi's or meats but it's okay if you have a lil desert and made it fit your macros !!! !! Best of luck with your goals in being healthy !!

kms1320

Yes, but can I log green tea as water?

I'm no nutritionist or dietitian but this is my hobby... I believe green tea is calorie free like diet soda they don't matter and you shouldn't count them... However nothing will ever replace water in my opinion . The benefits of water are countless.. They aid your body in many ways so make sure you get your recommended water intake

Because dipping a tea bag in water magically changes its chemical composition lol.. it's like Jesus ground up in a wrapper on a string! Smh..

kms1320

Now, what you are saying, for the most part, is true.. if calories in is less than calories out, you will lose weight regardless of what you eat or when you eat it.. ie: twinkie diet. Thank you Law of Thermodynamics.

However..

keeping your macros in line, staying under your calories, and all the things that are good.. is much much easier when you aren't hungry all the time! So it IS better to fill up on slow digesting proteins or high fiber or low calorie portions... like a large chicken breast and 2 cups of broccoli. That's about 300-350 calories, and is going to keep me full, longer, than a jelly donut. Also, I like to fill in my extra calories with protein shakes for the extra amino acids you don't find in chocolate cake to help support my lean body mass while I'm working at a calorie defecit.

Also in your first post, you did get something wrong. All sugars are NOT equal. Fructose is much worse than Glucose. Fructose will not trigger satiety, and may encourage you to eat more.

Jessiebell527

Yes, but can I log green tea as water?

I'm no nutritionist or dietitian but this is my hobby... I believe green tea is calorie free like diet soda they don't matter and you shouldn't count them... However nothing will ever replace water in my opinion . The benefits of water are countless.. They aid your body in many ways so make sure you get your recommended water intake

I appreciate what you're saying overall, but are you suggesting that there's some aspect of diet soda that somehow negates the benefits of its own main component (water) in some significant way given normal consumption?

I don't think anyone would argue that the benefits of water aren't many, but it's not like they go away when you're getting water via green tea.

Perhaps I misunderstand your meaning.

http://www.simplyshredded.com/20-tips-for-torching-fat-use-these-rules-of-thumb-to-help-you-get-lean.html

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