Filling your macros...

Broccoli

Avocado would be good, I'm curious why it has to be a veggie though, why not some nuts or some thing?

Avocado and nuts. You don't have much for fat in there.

Men shouldn't eat soy due to phytoestrogen. It may negatively impact your reproductive health.

After reading what you have wrote so far, it is clear that you need to relearn everything you know about nutrition...

Here is a good start:


COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow your health, your fitness goals, or your wallet to be compromised by this misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:


LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the Katch-McArdle formula:


BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this is the largest group of people)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:


TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:


To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.60 to ~0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review the USDA guidelines webpage.

You'll find the following information particularly helpful:

• Intakes: Recommended Intakes for Individuals
• RDA and Adequate Intake for Vitamins and Elements
• Upper Limit for Vitamins and Elements
• Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

Do not become a slave to routine, with inflexibility compromising your quality of life.

Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.

Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements outside of convenience.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you refuse to fix your diet, then use the lowest dose, quality supplement(s) needed to cure any remaining deficiencies.

Achieving a healthy, balanced lifestyle can be accomplished by:

• Predominating your intake with a rich variety of whole, minimally processed foods.
• Staying in the ballpark of your macronutrient targets.
• Leaving a minority of the diet open for indulgences of whatever you want (10-20% guideline).
• Ignoring the rules of fad diets & being cautious of supplement marketing.
• Sticking with foods that fit your personal preference & tolerance.
• Making exercise a lifestyle change, not something you do on occasion.
• Getting proper hydration & rest.
• Relying on science & factual information instead of "It works for me", he said-she said mumbo-jumbo.
• Understanding the importance of "Everything in Moderation".

Macronutrient Targets:

• Bare minimum of 0.40-0.45 grams DIETARY FAT per 1 lb. body weight, unless obese (more if maintaining or bulking).
• 0.60-0.80 grams PROTEIN per 1 lb. body weight (scientific range that supports muscle synthesis in non-obese individuals)
• Let nutritious, high fiber CARBS (and ALCOHOL, if consuming) to fill the rest of your total daily calorie intake.

DIETARY FAT = 9 calories per gram
PROTEIN = 4 calories per gram
CARBS = 4 calories per gram
ALCOHOL = 7 calories per gram

Alcohol calories get used first as long as they are in your system.

Protein is the bricks. Carbs are the brick layers. Fat is the cement. Micronutrients (vitamins, minerals, etc) are the weatherproofing.

Use page 2 of this calculator to determine your TDEE (Total Daily Energy Expenditure): http://www.1percentedge.com/ifcalc/
• To maintain weight, consume an amount of calories equal to TDEE.
• To lose weight, consume 10% to 20% less than TDEE.
• To gain weight, consume 10% to 20% more than TDEE.

Other Tips:

• Adjust your MyFitnessPal Calorie & Macronutrient targets based on your activity level and total bodyweight.
• Don't overshoot your activity level. Don't undershoot your caloric intake.
• Continually adjust Calorie & Macronutrient targets for every 5 lbs. lost or gained.
• Begin to weigh food in ounces or grams and rely on the bar scanner whenever possible.
• If relying on TDEE, do not take away calories burned. The TDEE method already encompasses your activity level. In other words, don't use MFP for tracking exercise at all. Just nutrition.

__________________________________________

References:

http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.

Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.

Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.

Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.

Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.

Effects of exercise on dietary protein requirements. Lemon PW. Int J Sport Nutr. 1998 Dec;8(4):426-47.

Effects of high-calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.

Increased protein maintains nitrogen balance during exercise-induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda-Sceppa C, Byerley L, Glickman EL, Young AJ. Med Sci Sports Exerc. 2008 Mar;40(3):505-12.

Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.

Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.

High-Density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: Multi-Ethnic Study of Atherosclerosis (MESA) J Am Coll Cardiol 2012;60:508-16

Clinical Utility of Inflammatory Markers and Advanced Lipoprotein Testing: Advice from an Expert Panel of Lipid Specialists Journal of Clinical Lipidology, 2011;5(5);338-367

Clinical Implications of Discordance between Low-Density Lipoprotein Cholesterol and Particle Number: Multi-Ethnic Study of Atherosclerosis Journal of Clinical Lipidology, 2011;5(2);105-113

Underappreciated Opportunities for Low Density Lipoprotein Management in Patients with Cardiometabolic Risk Atherosclerosis. 2010;213:1-7

Position Statement from the AACC Lipoproteins and Vascular Diseases Division Working Group on Best Practices Clinical Chemistry. 2009;55:407-419

Low Density Lipoprotein and Apolipoprotein B: Clinical Use in Patients with Coronary Heart Disease Current Cardiology Reports. 2009;11:468-475

Lipoprotein Management in Patients with Cardiometabolic Risk: Consensus Statement from the American Diabetes Association and the American College of Cardiology Foundation Diabetes Care 2008;31(4);811-812

LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management J Clin Lipidology. 2007;1:583-592

Low-Density Lipoprotein and High-Density Lipoprotein Particle Subclass Predict Coronary Events and are Favorably Changed by Gemfibrozil Thearpy in the veterans Affairs High-Density Lipoprotein Intervention Trial Circulation. 2006;113:1556-1563

Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.

Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.

Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.

Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.

Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.

Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.

Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.

Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.

Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.

Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.

Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]

Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.

Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.

Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.

Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.

Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.

Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.

I didn't read all that. I read part of "Supplements" and the bit about how people won't need them if they eat a healthy diet is wrong. You can eat a very healthy and well-balanced diet and still not be getting enough of what you need.

This is why you should see a doctor and a dietitian instead of getting free advice online.

You get what you pay for. The doctor will run your blood, find out whether you need supplements or not and tell you what kind of diet you need. The dietitian will work you to explain your diet and come up with something helpful for your lifestyle, covers special needs you may have - a diet that is healthy and works for YOU.

See professionals. It's the smart way to take care of your health.

Kalikel wrote: »

I read part of "Supplements" and the bit about how people won't need them if they eat a healthy diet is wrong. You can eat a very healthy and well-balanced diet and still not be getting enough of what you need.

This is why you should see a doctor and a dietitian instead of getting free advice online.

You get what you pay for.

Family doctors know very little about nutrition and the dietician course is very narrow. If you are actually interested in this stuff, then why not learn for yourself? You know yourself. So learn what works for you. There are very few nutrients that people are deficient in considering modern times. Magnesium, Vitamin D3, and Iron for women are a few.

Bloodwork is good for testing things like Vitamin D3 levels and testosterone, but common sense and knowledge (learning for yourself) are really going to be your best assets if you consider the grand scheme of things. This is a lifestyle change. Own it.

sixxpoint wrote: »

Kalikel wrote: »

I read part of "Supplements" and the bit about how people won't need them if they eat a healthy diet is wrong. You can eat a very healthy and well-balanced diet and still not be getting enough of what you need.

This is why you should see a doctor and a dietitian instead of getting free advice online.

You get what you pay for.

Family doctors know very little about nutrition and the dietician course is very narrow. If you are actually interested in this stuff, then why not learn for yourself? There are very few nutrients that people are deficient in considering modern times. Magnesium, Vitamin D, and Iron for women are a few.

Bloodwork is good for testing things Vitamin D levels and testosterone, but common sense and knowledge (learning for yourself) are really going to be your best assets if you consider the grand scheme of things. This is a lifestyle change. Own it.

People will be better served by seeing their doctor and a dietitian than reading general advice online and assuming it applies to them. Especially when the advice is incorrect, they'll be better off with real professionals than anything found online.

It's just the smarter way to go.

However, if someone chooses not to see professionals, I totally support that decision. Everyone should do what they want to do.

sixxpoint wrote: »

After reading what you have wrote so far, it is clear that you need to relearn everything you know about nutrition...

Here is a good start:


COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow your health, your fitness goals, or your wallet to be compromised by this misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:


LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the Katch-McArdle formula:


BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this is the largest group of people)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:


TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:


To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.60 to ~0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review the USDA guidelines webpage.

You'll find the following information particularly helpful:

• Intakes: Recommended Intakes for Individuals
• RDA and Adequate Intake for Vitamins and Elements
• Upper Limit for Vitamins and Elements
• Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

Do not become a slave to routine, with inflexibility compromising your quality of life.

Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.

Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements outside of convenience.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you refuse to fix your diet, then use the lowest dose, quality supplement(s) needed to cure any remaining deficiencies.

Achieving a healthy, balanced lifestyle can be accomplished by:

• Predominating your intake with a rich variety of whole, minimally processed foods.
• Staying in the ballpark of your macronutrient targets.
• Leaving a minority of the diet open for indulgences of whatever you want (10-20% guideline).
• Ignoring the rules of fad diets & being cautious of supplement marketing.
• Sticking with foods that fit your personal preference & tolerance.
• Making exercise a lifestyle change, not something you do on occasion.
• Getting proper hydration & rest.
• Relying on science & factual information instead of "It works for me", he said-she said mumbo-jumbo.
• Understanding the importance of "Everything in Moderation".

Macronutrient Targets:

• Bare minimum of 0.40-0.45 grams DIETARY FAT per 1 lb. body weight, unless obese (more if maintaining or bulking).
• 0.60-0.80 grams PROTEIN per 1 lb. body weight (scientific range that supports muscle synthesis in non-obese individuals)
• Let nutritious, high fiber CARBS (and ALCOHOL, if consuming) to fill the rest of your total daily calorie intake.

DIETARY FAT = 9 calories per gram
PROTEIN = 4 calories per gram
CARBS = 4 calories per gram
ALCOHOL = 7 calories per gram

Alcohol calories get used first as long as they are in your system.

Protein is the bricks. Carbs are the brick layers. Fat is the cement. Micronutrients (vitamins, minerals, etc) are the weatherproofing.

Use page 2 of this calculator to determine your TDEE (Total Daily Energy Expenditure): http://www.1percentedge.com/ifcalc/
• To maintain weight, consume an amount of calories equal to TDEE.
• To lose weight, consume 10% to 20% less than TDEE.
• To gain weight, consume 10% to 20% more than TDEE.

Other Tips:

• Adjust your MyFitnessPal Calorie & Macronutrient targets based on your activity level and total bodyweight.
• Don't overshoot your activity level. Don't undershoot your caloric intake.
• Continually adjust Calorie & Macronutrient targets for every 5 lbs. lost or gained.
• Begin to weigh food in ounces or grams and rely on the bar scanner whenever possible.
• If relying on TDEE, do not take away calories burned. The TDEE method already encompasses your activity level. In other words, don't use MFP for tracking exercise at all. Just nutrition.

__________________________________________

References:

http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.

Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.

Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.

Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.

Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.

Effects of exercise on dietary protein requirements. Lemon PW. Int J Sport Nutr. 1998 Dec;8(4):426-47.

Effects of high-calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.

Increased protein maintains nitrogen balance during exercise-induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda-Sceppa C, Byerley L, Glickman EL, Young AJ. Med Sci Sports Exerc. 2008 Mar;40(3):505-12.

Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.

Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.

High-Density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: Multi-Ethnic Study of Atherosclerosis (MESA) J Am Coll Cardiol 2012;60:508-16

Clinical Utility of Inflammatory Markers and Advanced Lipoprotein Testing: Advice from an Expert Panel of Lipid Specialists Journal of Clinical Lipidology, 2011;5(5);338-367

Clinical Implications of Discordance between Low-Density Lipoprotein Cholesterol and Particle Number: Multi-Ethnic Study of Atherosclerosis Journal of Clinical Lipidology, 2011;5(2);105-113

Underappreciated Opportunities for Low Density Lipoprotein Management in Patients with Cardiometabolic Risk Atherosclerosis. 2010;213:1-7

Position Statement from the AACC Lipoproteins and Vascular Diseases Division Working Group on Best Practices Clinical Chemistry. 2009;55:407-419

Low Density Lipoprotein and Apolipoprotein B: Clinical Use in Patients with Coronary Heart Disease Current Cardiology Reports. 2009;11:468-475

Lipoprotein Management in Patients with Cardiometabolic Risk: Consensus Statement from the American Diabetes Association and the American College of Cardiology Foundation Diabetes Care 2008;31(4);811-812

LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management J Clin Lipidology. 2007;1:583-592

Low-Density Lipoprotein and High-Density Lipoprotein Particle Subclass Predict Coronary Events and are Favorably Changed by Gemfibrozil Thearpy in the veterans Affairs High-Density Lipoprotein Intervention Trial Circulation. 2006;113:1556-1563

Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.

Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.

Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.

Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.

Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.

Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.

Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.

Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.

Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.

Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.

Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]

Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.

Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.

Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.

Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.

Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.

Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.

Nice post.

Gianfranco_R wrote: »

lemurcat12 wrote: »

sixxpoint wrote: »

After reading what you have wrote so far, it is clear that you need to relearn everything you know about nutrition...

Here is a good start:


COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow your health, your fitness goals, or your wallet to be compromised by this misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:


LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the Katch-McArdle formula:


BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this is the largest group of people)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:


TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:


To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.60 to ~0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review the USDA guidelines webpage.

You'll find the following information particularly helpful:

• Intakes: Recommended Intakes for Individuals
• RDA and Adequate Intake for Vitamins and Elements
• Upper Limit for Vitamins and Elements
• Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

Do not become a slave to routine, with inflexibility compromising your quality of life.

Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.

Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements outside of convenience.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you refuse to fix your diet, then use the lowest dose, quality supplement(s) needed to cure any remaining deficiencies.

Achieving a healthy, balanced lifestyle can be accomplished by:

• Predominating your intake with a rich variety of whole, minimally processed foods.
• Staying in the ballpark of your macronutrient targets.
• Leaving a minority of the diet open for indulgences of whatever you want (10-20% guideline).
• Ignoring the rules of fad diets & being cautious of supplement marketing.
• Sticking with foods that fit your personal preference & tolerance.
• Making exercise a lifestyle change, not something you do on occasion.
• Getting proper hydration & rest.
• Relying on science & factual information instead of "It works for me", he said-she said mumbo-jumbo.
• Understanding the importance of "Everything in Moderation".

Macronutrient Targets:

• Bare minimum of 0.40-0.45 grams DIETARY FAT per 1 lb. body weight, unless obese (more if maintaining or bulking).
• 0.60-0.80 grams PROTEIN per 1 lb. body weight (scientific range that supports muscle synthesis in non-obese individuals)
• Let nutritious, high fiber CARBS (and ALCOHOL, if consuming) to fill the rest of your total daily calorie intake.

DIETARY FAT = 9 calories per gram
PROTEIN = 4 calories per gram
CARBS = 4 calories per gram
ALCOHOL = 7 calories per gram

Alcohol calories get used first as long as they are in your system.

Protein is the bricks. Carbs are the brick layers. Fat is the cement. Micronutrients (vitamins, minerals, etc) are the weatherproofing.

Use page 2 of this calculator to determine your TDEE (Total Daily Energy Expenditure): http://www.1percentedge.com/ifcalc/
• To maintain weight, consume an amount of calories equal to TDEE.
• To lose weight, consume 10% to 20% less than TDEE.
• To gain weight, consume 10% to 20% more than TDEE.

Other Tips:

• Adjust your MyFitnessPal Calorie & Macronutrient targets based on your activity level and total bodyweight.
• Don't overshoot your activity level. Don't undershoot your caloric intake.
• Continually adjust Calorie & Macronutrient targets for every 5 lbs. lost or gained.
• Begin to weigh food in ounces or grams and rely on the bar scanner whenever possible.
• If relying on TDEE, do not take away calories burned. The TDEE method already encompasses your activity level. In other words, don't use MFP for tracking exercise at all. Just nutrition.

__________________________________________

References:

http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.

Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.

Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.

Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.

Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.

Effects of exercise on dietary protein requirements. Lemon PW. Int J Sport Nutr. 1998 Dec;8(4):426-47.

Effects of high-calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.

Increased protein maintains nitrogen balance during exercise-induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda-Sceppa C, Byerley L, Glickman EL, Young AJ. Med Sci Sports Exerc. 2008 Mar;40(3):505-12.

Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.

Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.

High-Density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: Multi-Ethnic Study of Atherosclerosis (MESA) J Am Coll Cardiol 2012;60:508-16

Clinical Utility of Inflammatory Markers and Advanced Lipoprotein Testing: Advice from an Expert Panel of Lipid Specialists Journal of Clinical Lipidology, 2011;5(5);338-367

Clinical Implications of Discordance between Low-Density Lipoprotein Cholesterol and Particle Number: Multi-Ethnic Study of Atherosclerosis Journal of Clinical Lipidology, 2011;5(2);105-113

Underappreciated Opportunities for Low Density Lipoprotein Management in Patients with Cardiometabolic Risk Atherosclerosis. 2010;213:1-7

Position Statement from the AACC Lipoproteins and Vascular Diseases Division Working Group on Best Practices Clinical Chemistry. 2009;55:407-419

Low Density Lipoprotein and Apolipoprotein B: Clinical Use in Patients with Coronary Heart Disease Current Cardiology Reports. 2009;11:468-475

Lipoprotein Management in Patients with Cardiometabolic Risk: Consensus Statement from the American Diabetes Association and the American College of Cardiology Foundation Diabetes Care 2008;31(4);811-812

LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management J Clin Lipidology. 2007;1:583-592

Low-Density Lipoprotein and High-Density Lipoprotein Particle Subclass Predict Coronary Events and are Favorably Changed by Gemfibrozil Thearpy in the veterans Affairs High-Density Lipoprotein Intervention Trial Circulation. 2006;113:1556-1563

Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.

Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.

Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.

Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.

Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.

Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.

Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.

Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.

Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.

Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.

Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]

Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.

Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.

Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.

Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.

Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.

Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.

Nice post.

Well, yeah, it mostly comes from here:
http://forum.bodybuilding.com/showthread.php?t=160642381
(apparently not the same person, since WonderPug is "chasing cats since 1967", while sixxpoint claims to be 32 yo)

this piece:
"Achieving a healthy, balanced lifestyle can be accomplished by:
• Predominating your intake with a rich variety of whole, minimally processed foods.
• Staying in the ballpark of your macronutrient targets.
• Leaving a minority of the diet open for indulgences of whatever you want (10-20% guideline).
• Ignoring the rules of fad diets & being cautious of supplement marketing.
• Sticking with foods that fit your personal preference & tolerance"
is by Alan Aragon

The first part of the bibliography comes from here:
http://forum.bodybuilding.com/showthread.php?t=154123881

Nice post, yeah

I never said I was the author of all of that. I even went on to post references.