Diets: the whole30, paleo, …!
-
I don't drink juice and I don't put much fruit in my smoothies. I agree about liquid absorbing differently and satiety being affected. I have a harder time believing the whirring blades of a blender have more of an impact on fiber than the chomping of incisors, grinding of molars, and the effects of saliva and stomach acid. Sure it's possible, but I'd have to see the research. If you chew your food the bolus isn't that different than what you get with a coarse-ground smoothie.
Fruit is not a no-no and is indicated by every paleo diet I've seen. Fruit without dietary fiber is the no-no, like OJ.
-
Honestly I won't touch a soda. I think artificial sweeteners other than stevia are probably worse than sugar, and that there are plenty of other nasty toxins in most sodas, I think toxic amounts of phosphorous in Cole for example. I tend to do 3 meals and milk throughout the day. Ideal breakfast is steak and pastured, omega 3 enriched eggs with a cup of fruit. Lunch is usually a steak salad or similar with fruit. Dinner is usually fish and veggies with a little fruit, usually low carb like berries or an apple. Since I'm bulking I am even more protein heavy, lots of whole pastured milk for me.
-
thanks lad, sounds good to me! not sure if i can do steak in the morning though
need some eggs and maybe something else like berries and yoghurt (thanks simon!)…
i use omega3 and zinc chelat pills, as well as one or two whey protein shakes a day...just as "support" and directly after a session at the gym i.e.!the last meal is going to be some thuna with a handful nuts or 2 spoons of linsead oil and maybe some veggies!
had this today already:
-
whey protein shake!
-
breakfast (30min. after 1)!)
-
whey protein shake 30min. before workout + 2 spoons linseed oil
-
whey protein shake direct after workout
-
post workout meal (30-60min. after 4))
-
low fat quark + 1 spoon linseed + handful almonds + tiny tiny bit of jam
edit: added 6)
-
-
Look aces to me, brotha!
-
yeah i second bob on above, Raffa you are cutting like me, so make sure its always *full fat Greek Style Yogurt, strained, as FF has no carbs in it. Same as full fat milk that too is good. Carbs are your enemy for cutting you can take only 30-40 grams a day until fat burning stops and fat growing edges. So 30 grams is like two slices of toast, small bag crisps, he he he, so use your carbs carefully, ie. eat really brown carbs, as at least those carbs have the fiber for roughage, ie dark german bread versus baguette (sad face bro).
-
I love dark german bread so that shouldn't be a problem but I think I'm going to cut'em all with no excuses, so no bread for me I guess!
btw. my final meal of the day was:
6) ~350g low fat quark + 1 spoon linseed oil + handful almonds + tiny tiny bit of jam to add some flavorso let's see how day's going to start…so after day 1 is almost over I have to say that i don't have a feeling that something (carbs) was missing. the gym workout was dope as well...let's see if I do say the same thing after being a few days/weeks into it though
tomorrow i'll do some pre diet measuring and pics ^^
thanks a lot y'all! much appreciated...
-
Today is my second day of diet and have to say I feel a lot less hungry inbetween meals.
-
Today is my second day of diet and have to say I feel a lot less hungry inbetween meals.
was/is also my 2nd day today…thing go pretty well so far. not hungry at all between the meals but i always look forward to the next meal tbh.
now it´s time to prepare the last meal...omelet time
-
Salad dressing can be very paleo, olive oil is not contraindicated by any paleo diets I've read, though it is slanted towards omega 6 in terms of omega 3: omega 6 ratio. I think an oil and vinegar with garlic and fresh herbs dressing is a great way to eat a salad.
One of my favorite things to do is to get wild caught Alaskan coho (you Europeans have ease access to Atlantic salmon, I reckon, which has as good or omega profile as coho) and to blend olive oil, dill, salt (yeah, not paleo, but I'm sparing with it), pepper, garlic, and lemon, top the fish with that on a cedar plank that's soaked in water for 4+ hours, let it marinade to room temperature, and grill it on the plank to rare. Throw that on some greens (including baby spinach) and use the rest of the marinade as dressing (I don't mean marinade the fish has been in, I mean I make more than is needed to top the fish and use the remainder of that), and toss. It's simple, delicious, and extremely healthy.
-
Today is my second day of diet and have to say I feel a lot less hungry inbetween meals.
was/is also my 2nd day today…thing go pretty well so far. not hungry at all between the meals but i always look forward to the next meal tbh.
now it´s time to prepare the last meal...omelet time
High protein and high fiber promote satiety!
-
Fruit is not a no-no and is indicated by every paleo diet I've seen. Fruit without dietary fiber is the no-no, like OJ.
In the paleo diet you don't take much fruit, main reason being the high glycemic index and the high amount of fructose.
Berries have a very good profile in these respects. Also melon (cantaloupe) and grapes.
Bananas and oranges are on the other end of the spectrum.
Of course one can modify, but little fruit would be the general paleo style.
There are even proponents like Paul Jaminet (Perfect Health Diet) who advocate to have some sugar from time to time like in icecream. What they recommend to avoid is fructose. It can a.o. ultimately lead to a fatty liver.
They also recommend to get some carbs like white rice.
My experience is one can go for a few or months without any carbs (of course vegetables, but no grains like rice or starchy tubers) but then one needs to occassionally fill up with carbs (carb loading). For this sweet potato and white rice seem to be very good. That has also been my experience. -
Agree, sort of. But I think a blanket condemnation of fructose based on the metabolic channel it takes through the liver isn't fair. The reason fructose has correlated to non-alcoholic fatty liver disease, obesity, and diabetes is probably more to do with the delivery and volume you get from drinking a 32 oz soda than from eating an apple.
Beyond the buffering of dietary fiber, there are all kinds of nice micronutrients in an orange or a banana. I go for diversity in moderation. I think this graphic sums it up well:
Also, the whole "eating fruit is not paleo" argument is wholly invalid. We can debate the merits of fruit in the diet, but EVERY paleo diet has copious fruit, especially for healthy, active people, to fuel our activities. Just look at a google search and show me the paleo diet that says fruit is bad: Google query: paleo fruit
And then you might subdivide the fruits and veggies from there and weight them away from, say, 3 bananas a day or something like that. I don't think it makes sense to just eat berries for your fruit. YMMV.
-
Yeah and there are eggs at bottom, which isn't the basis for protein I'm any paleo diet–I'd not read too much into that. Strawberries are absolutely loaded with sugar too.
I would probably have fruits and veggies at the bottom, weighted towards veggies, and then meats above that but there are a ton of different approaches.
