Fuel Talk Pt 1...Though I'd Share This

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    Fuel Talk Pt 1-5...Thought I'd Share This


    Background
     For the past 30 years “Eating Healthy” has meant avoiding dietary fat and cholesterol.
     “Fat will make you fat” is not based on as established science as the USDA guidelines would have you believe.
    Background
     The government started promoting low fat diets in the 1970’s
     Since that time the average amount of fat in the diet as a percentage of total calories has dropped from 40% to 34%.
     However during that time:

    Background
    – Obesity went from 14%-22% of Americans.
    – Although blood cholesterol levels dropped and heart disease deaths dropped, the incidence of heart disease did not drop.
    – The number of procedures to treat heart disease went from 1.2 million per year to 5.4 million per year.
    – What used to be called Adult Onset Diabetes had it’s name changed to Type 2 Diabetes, because it was affecting in such great numbers that the name no longer fit.
    The History of The USDA Guidlines
    New Food Pyramid
     The USDA is slowly starting to change their recommendations
     However, they still have grains as the the largest portion of their pyramid
    New Food Pyramid
     There are marketing forces that may affect the USDA’s recommendations.
    – Kellogg's spends more promoting their 13th best seller, Frosted Flakes, than the entire produce industry spends marketing every fruit and vegetable.
    – Fruits, vegetables and meats are not proprietary
    – Cereals and crackers are proprietary
    – In some cases costs more for the cardboard box than it does to produce the cereal inside.
    History
     The recommendation that we lower the amount of fat in our diets started with Senator George McGovern’s Bipartisan Non-legislative Committee on Nutrition and Human Needs.
     It was originally started with a mandate to eradicate malnutrition. Once they developed programs for this they decided to take on overnutrition.
    History
     The committee avoided scientific and medical controversy while making their decisions by relying almost exclusively on one researcher, Nutritionist Mark Hegsted from Harvard.
    – He believed unconditionally in the benefits of restricting fat intake.
     The report acknowledged that there was controversy, but said that we had nothing to lose by lowering our dietary fat intake.

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    Fuel Talk Pt 2


    History
     The NIH decided to forgo a $1 Billion study that might have answered the question of whether restricting dietary fat would make you live longer
     They felt that it was too much to spend to prove something that everyone already knows: “Fat makes you fat.”

    History
     At that time there was little to no evidence that lowering fat intake would favorably affect heart disease.
     There were studies being conducted, but they were not yet complete.
     Putting the guidelines out without data to back them up was basically doing an experiment on the American Public without any oversight.
     It has turned out to be one of the deadliest experiments in history.
    History
     Two federal agencies decided to respond to the recommendations put out by McGovern’s committee.
    – The USDA, followed the recommendations of the Committee and even hired Hegsted to write the guidelines.
    – The National Academy of Sciences (NAS) who decides the recommended daily allowances told the USDA that the committee’s recommendations were nonsense.
    – They put out their recommendation, that American’s should watch their weight, and purposely avoided giving advice on macronutrient balance, because the studies had not been done for them to be able to speak with confidence.
    History
     The NAS was criticized for not agreeing with the USDA and accused of being in bed with the meat and dairy industries.
     Once the word was out from the politicians and the press that: “If you eat less fat you will live longer” scientific studies were disregarded that disagreed with their preconceived notions.
     Several studies which were equivocal or actually showed a detriment from eating less fat were criticized stating that they were not well designed and did not prove that there was continued controversy with respect to the evils of fat.
    History

     Instead the low fat advocates latched onto a study of a cholesterol lowering drug which showed an improvement in the number of heart attacks and deaths from heart attacks, and extrapolated that lowering cholesterol via the diet would have the same effect.
     They had no evidence that lowering dietary fat and cholesterol would lower blood cholesterol.
     A massive public health campaign was launched to get fat out of the diet. A campaign that still lacked direct scientific support.
     Enormous amounts of money have been spent creating fat substitutes, and low fat or fat free products to allow people to avoid fat in the diet. (for example: Snackwell Cookies)
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    Fuel Talk Pt 3


    Why is this a problem?

     When you cut fat out of the diet, people need to replace it with something to maintain adequate caloric intake.
     Almost invariably it is replaced with carbohydrate.
     Carbohydrate may be more detrimental than fat for cardiovascular health.

    Why this is a problem
     If someone chooses to remove fat from their diet by cutting out cake, twinkies, and doughnuts, their cholesterol may improve.
     However, most people cut out protein along with fat and replace it with high glycemic index carbohydrates, such as bread, rice, potatoes, and sugar containing snacks.
    Paradigm Shift
    Hyperinsulinemia
     Dr. Normal Kaplan predicted that reducing hyperinsulinemia would reduce the occurrence of hypertension, upper body obesity, glucose intolerance and hypertriglyceridemia in 1989.
     Recent studies are proving him right.
    Studies
     March 2007: A study done at Stanford comparing high and low carbohydrate diets showed more weight loss and greater or equal improvements in the following in the lowest carbohydrate diet:
    – Blood lipids
    – Blood sugar
    – Blood pressure
    Studies
     February 2006: The Women’s Health Initiative Dietary Modification Trial. 48,000 participants age 50-79 years over 8 years.
     A dietary intervention that reduced total fat intake by 8.2% and increased intakes of vegetables, fruits, and grains did not significantly reduce the risk of coronary heart disease or stroke.
     Critics said that they lied about what they ate, or that the recommended diet was not low fat enough.
    Disorders being linked to Hyperinsulinemia
     Diabetes
     Obesity
     Heart disease
     Stroke
     Depression
     Alzheimer's (Possibly)
    What about Asian Cultures?
     In many Asian Countries people get a large portion of their caloric intake from carbohydrates, but they still have a low incidence of cardiovascular disease.
     It is thought, but not proven that their total carbohydrate intake is still lower than that of Americans, because their total caloric intake is less.
    Glycemic Index
     The glycemic index is percentage of the speed a food causes blood sugar to rise as a compared to glucose.
     All Meats, all nuts, most vegetables and fruits, some beans and a few preparations of grains, fall under 50%.
     All sugars, nearly all grains, some fruits, and a few vegetables are greater than 50%.
     Low glycemic foods are mostly found around the edges of the grocery store.
     The middle of the grocery store, where there are packages of grain based foods with long shelf lives, contains almost exclusively high glycemic index foods.
    Types of Fats
     Fats in your blood:
    – Low density lipoprotein (LDL)
    – High density lipoprotein (HDL)
    – Very low density lipoprotein (VLDL)
    – Triglyceride
    Types of Fat
     Fats in food
    – Saturated Fat (LDL up, HDL up)
    – Monounsaturated fat (LDL down, HDL up)
    – Polyunsaturated fat (LDL down, HDL down)
    – Trans fat (LDL up, HDL down)
    What does this mean for you?
     There are several ways for you to take advantage of this information to reduce your insulin levels and spikes:
    – Choose certain foods (Healthy foods)
    – Choose certain amounts of foods (Healthy foods plus portion control)
    – Multiple small meals throughout the day
    Choosing Foods
     Meat and Vegetables, Nuts and Seeds, some Fruit, Little Starch and no Sugar. (Sugar makes insulin spike and then leads to increase appetite)
     This approach is available by staying to the outside of the grocery store and eating fresh foods with a limited shelf life.
    The right foods
     Several commercial diets follow this approach:
    – South Beach Diet
    – Atkin’s Diet
    – Paleo Diet
    Macronutrient Balance and Portion Control
     The Zone
    – 40% of calories from Carbohydrate
    – 30% of calories from Protein
    – 30% of calories from Fat
    Macronutrient Balance
     It is the contention of Dr. Barry Sears and CrossFit Founder Greg Glassman that macronutrient balance is of paramount importance, and that only once that is optimized, can you maximize the benefit of micronutrients.
    Pros and Cons
     Healthy Foods
    – Pros
     No math involved
    – Cons
     Imprecise
     Difficult to follow with busy schedule or when traveling or deployed.
     Portion Control
    – Pros
     Precise
     Can be followed when traveling or deployed
    – Cons
     Complicated
    Several Small Meals Throughout the Day
     If you eat several small meals you maintain a low steady state of insulin in your bloodstream
     If you have large meals, your insulin levels spike.
    Basic Nutritional Recommendations
     Eat several smaller meals throughout the day
     Limit your intake of sugar significantly
     Drink lots of water throughout the day
     Limit your intake of high glycemic index foods (Bread, rice, potatoes, cereal, crackers, sweets)
     Eat plenty of fruits and vegetables
     Get 0.5 to 1 gram of protein per pound of lean body mass
     Eat nuts and seeds, and monounsaturated oils for fat.
    Benefits of eating right
     When our clients as well as the clients of other CrossFit Affiliates Follow the Zone Diet they often report:
    – Increases in energy
    – Decrease in the after lunch slump
    – Improved sleep
    – Improved mood
    – Fat loss/Muscle Gain
    – Improved cardiovascular risk factors
    – Improved athletic performance
    Optimizing Athletic Performance
     Choosing healthy foods will improve performance somewhat, but in order to optimize performance, you need more precision in your diet.
     In order to achieve that precision, you must weigh and measure what you eat.
    •   
       

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    Fuel Talk Pt 4


    Improved CrossFit Performance
     Many people report drastically improved performance such as
    – Increased pull-up numbers (with or without weight loss)
    – Strength gains
    – Consistent improvements
    – Decreased recovery time
    What causes this increased performance?
     No definitive studies, but it may be due to:
    – Decreased recovery time allowing you to get 5 good workouts per week (This is what the 1995 Stanford Swim Team felt caused their outstanding performance after starting the Zone)
    – The diet causing an anabolic state
    Background Summary
     The food we eat greatly effects our health
     The government recommendations from the for the past 30 years are not necessarily based on science.
     The science is catching up, and excess carbohydrate leading to excess insulin may be the cause of several health epidemics
    Background Summary
     With each meal we have a choice:
    – Healthy choices can have positive effects for short and long term health
    – Unhealthy choices feel good during the meal, but have immediate and long lasting consequences.
    – It is the Contention of
    Implementation
     What does the Zone Diet Look Like in Practice?
    – Lean protein the size of your hand
    – 2/3 of the plate worth of vegetables and fruits
    – Condiment sized portions of starches
    – Nuts, seeds, or oils for fat.
    Example Meal
     7 ½ oz fresh fish
     1 1/3 cup zucchini in herbs
     Large salad with 2 ½ tablespoons of dressing
     ¼ cup black beans
     2 cups fresh strawberries
    Example Meal
     5 oz chicken breast
     2 ½ oranges
     5 macadamia nuts
    Example Meal
     2 corn tortillas
     4 oz steak
     1 oz cheese
     5 tablespoons guacamole
     Fresh cilantro to taste
     1 apple
     1 kiwi
    How do you figure out how much to eat?
     You are prescribed between 0.5 and 1.0 grams of protein per pound of lean body mass per day (If you are doing CrossFit exclusively 0.7 works well as a starting point)
     From there we figure out how much carbohydrate and fat you need to make your diet 40-30-30
    Blocks
     A block of protein is 7 grams
     A block of carbohydrate is 9 grams
     A block of fat is 3 grams (it is assumed that you are getting 1.5 grams of fat with each block of protein, so usually we use 1.5 grams of fat as a block)
    How many blocks?
     We divide your protein requirement by 7 and then give you an equal number of blocks of carbohydrates and fat.

    How do you break it up?
     Usually: Breakfast, Lunch, Snack, Dinner, Snack. For example:
    – For 10 blocks per day: Five 2 block meals or three 2 block meals, a 1 block snack and a 3 block meal
    – For 17 blocks per day: 5 block breakfast, 5 block lunch, 1 block snack, 5 block dinner, 1 block snack
    – For 19 blocks, 5 block meals with 2 block snacks
    How do you measure the blocks
     You must weigh the protein
     Fat and carbohydrate can be counted or measured volumetrically
     You can also build your meals by reading labels
     There are very few foods that are pure protein, carbohydrate or fat so usually you use the predominate macronutrient
    What strategies do people use to implement the diet
     I make my meals for the next day before going to bed in tupperware containers so I don’t have to think about it during the day.
     Most people weigh and measure for a few weeks and then eyeball the portions after that.
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    Fuel Talk Pt 5


    Is it difficult to start the diet?
     Yes
    – Often people feel as though they are starving for the first 1.5 to 2 weeks on the diet.
    – This is due to your body missing the insulin spike after meals.
    – After 2 weeks, that feeling of hunger goes away almost completely.
    – After several months, the cravings for foods that don’t fit into the diets lessens as well.
    What if I want to eat something outside of the diet.
     Many people have cheat days one time per week.
     Some people have 3 cheat meals per week.
     If seeking athletic performance, a cheat day one time per week seems to work the best, because peoples performance tends to decline after a bad meal.
    What if I choose the wrong number of blocks?
     If you have been weighing and measuring you have a baseline that you can adjust.
     Even if your determination of blocks is wrong, you will probably be better off than if you do not weigh and measure.
    I have heard that people add fat to the diet
     After a while many people become too lean on the diet, and eventually eat as much as 2, 3 or even 5 times the number of fat blocks as protein an carbohydrates.
    What about supplementation?
     The only dietary supplement with any proven benefit without significant side effects is Fish Oil.
     A recent study published in the Journal of the American Medical Association found cardiovascular benefit from approximately 2-3 grams of fish oil per day.
    Where can I get additional information?
     CrossFit Journal Issue 21, CrossFit Journal Issue 15 - http://www.crossfitalexandria.com/ww...ue21_May04.pdf
     “Enter The Zone”, “What to Eat In The Zone”, “The Top 100 Zone Foods” By Dr. Barry Sears
    Where to Get a Food Scale
     Target and Bed Bath and Beyond have digital scales starting around $30
     GNC and Bed Bath and Beyond have analog scales starting around $10

    Meal Ideas
    www.zoneperfect.com
    www.CrossFitWeekendWarriors.com
    • CrossFit Journal Issues 21, 45, 46, and 47
    • “What To Eat In The Zone” By Dr. Barry Sears
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    Good post. The zone diet has been proven time and time agan for many crossfit athletes. Gains just keep on coming.

    Do you train crossfit?
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    Quote Originally Posted by Highlanda01602 View Post
    Good post. The zone diet has been proven time and time agan for many crossfit athletes. Gains just keep on coming.

    Do you train crossfit?
    I do, it's not all I do, but it is a big portion.
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    Looks like a good balanced diet. I don't get all technical with my diet but I stay away from processed foods. If I had the money I'd be all about organic.

    The problem with obesity is overeating. Dieting is flawed and makes people miserable. I think it's best to find a healthy balance of exercise and nutrition. Then we will be happy, healthy, and wise.
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    It's just insane the ignorance regarding how we eat here in America. Those of us that take it seriously are such a small portion of the populace.
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    Quote Originally Posted by CopyCat View Post
    It's just insane the ignorance regarding how we eat here in America. Those of us that take it seriously are such a small portion of the populace.
    I agree completely. It's sad watching the direction our society is going health wise. We are all ready the fattest country in the world and it's only getting worse. What's even worse is that us who do take it seriously are considered outsiders or weird.
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    The only thing worse than having muliple fast food restraunts on every corner are thos damn payday loan (i call them the devil cause you sell your soul to them) places everywhere. There are more of them in the US then fast food joints.
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    The Zone Quick Reference

    Blocks

    • 1 block protein=7 grams
    • 1 block carbohydrate=9 grams
    • 1 block fat=1.5 grams

    Typical Meal Schedule

    • Breakfast, Lunch, Snack, Dinner, Snack

    Meal Sizes

    • Meals are typically equal proportions of 2,3,4, or 5 blocks
    • Snacks are 1,2,3,4, or 5 blocks

    Facts

    • Saying that a meal is 3 blocks means that you have 3 blocks of protein, 3 blocks of carbohydrate and 3 blocks of fat.
    • The number of blocks you get is based on your lean body mass and activity level.
    http://www.dbhonline.com/zoneful/p_calculator.htm
    • You must weigh your protein, but carbohydrate and fat can be measured or counted.

    Other References

    • CrossFit Journal Issue 21, CrossFit Journal Issue 15
    • “Enter The Zone”, “What to Eat In The Zone”, “The Top 100 Zone Foods” By Barry Sears

    Where to Get a Food Scale

    • Target and Bed Bath and Beyond have digital scales starting around $30
    • GNC and Bed Bath and Beyond have analog scales starting around $10

    Meal Ideas

    www.zoneperfect.com
    www.CrossFitWeekendWarriors.com
    • CrossFit Journal Issues 21, 45, 46, and 47
    • The books listed above

    Block Chart

    http://www.mitymous.net/weights/zoneblox.htm

    The History of the Diet Wars

    http://www.timinvermont.com/fitness/fat.htm
    http://www.frontpagemag.com/Articles...le.asp?ID=1726
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    Zone Block Quick Reference-all items ~ 1 block
    Favorability determinations courtesy Larry Lindenman

    Proteins
    Most Favorable Moderately Favorable Least Favorable
    • chicken breast 1 oz
    • turkey breast 1 oz
    • ground turkey 1.5 oz
    • veal 1 oz
    • beef 1 oz
    • ground beef 1.5 oz
    • canadian bacon 1 oz
    • corned beef 1 oz
    • duck 1.5 oz
    • ham 1 oz
    • lamb 1 oz
    • ground lamb 1.5 oz
    • pork 1 oz
    • ground pork 1.5 oz
    • calamari 1.5 oz
    • catfish 1.5 oz
    • clams 1.5 oz
    • crabmeat 1.5 oz
    • flounder/sole 1.5 oz
    • lobster 1.5 oz
    • salmon 1.5 oz
    • sardines 1 oz
    • scallops 1.5 oz
    • swordfish 1.5 oz
    • shrimp 1.5 oz
    • tuna steak 1.5 oz
    • tuna canned 1 oz
    • protein powder 1 oz
    • seitan 1 oz
    • soyburger .5 patty
    • soy sausage 2 links
    • spirulina (dried) .5 oz
    • soy cheese 1 oz
    • tofu, firm 2 oz
    • tofu, soft 3 oz
    • egg, whole 1 large
    • egg whites, 2 large
    • egg substitute .25 cup
    • cottage cheese .25 cup
    • cheese 1 oz
    • cheese feta 1.5 oz
    • cheese ricotta 2 oz
    • Bass, fresh water 1 oz
    • Bass, sea 1.5 oz • Beef, ground (<10% fat) 1.5 oz
    • Beef, lean cuts 1oz
    • Canadian bacon, lean 1 oz
    • Cheese, reduced fat 1 oz
    • Chicken, skinless dark meat 1 oz
    • Corned beef, lean 1 oz
    • Duck 1.5 oz
    • Egg, whole 1
    • Ham, deli-style 1.5 oz
    • Ham, lean 1oz
    • Lamb, lean 1 oz
    • Mozzarella cheese, skim 1 oz
    • Pork chop 1 oz
    • Pork, lean 1 oz
    • Ricotta cheese, skim 2 oz
    • Turkey bacon 3.5 oz
    • Turkey, skinless dark meat 1 oz
    • Veal 1 oz • Bacon, pork 3.5 slices
    • Beef, fatty cuts 1 oz
    • Beef, ground (10-15% fat) 1.5 oz
    • Hard Cheese 1 oz
    • Hot dog (pork, beef, turkey or chicken) 1 link
    • Kielbasa 2 oz
    • Liver, beef or chicken 1 oz
    • Pepperoni 1 oz
    • Salami 1 oz
    • Sausage, link or patty 1 oz


    Proteins
    Most Favorable Moderately Favorable Least Favorable
    • Beef (range fed/game) 1oz
    • Bluefish 1.5 oz
    • Calamari 1.5 oz
    • Catfish 2 oz
    • Chicken Breast, deli-style 1.5oz
    • Chicken Breast, skinless 1oz
    • Clams 1.5 oz
    • Cod 1.5 oz
    • Cottage cheese 1/4 cup
    • Crabmeat 1.5 oz
    • Egg Whites 2
    • Egg Substitute 1/4 cup
    • Haddock 1.5 oz
    • Halibut 1.5 oz
    • Lobster 1.5 oz
    • Mackerel 1.5 oz
    • Protein Powder 1 oz (check label)
    • Salmon 1.5 oz
    • Sardines 1 oz
    • Scallops 1.5 oz
    • Shrimp 2 oz
    • Snapper 1.5 oz
    • Soy burgers.5 patty
    • Soy hot-dog 1 link
    • Soy sausage links 2 links
    • Soy sausage 1 patty
    • Swordfish 1.5 oz
    • Tofu, firm + extra firm 3 oz
    • Trout 1 oz
    • Tuna Steak 1 oz
    • Tuna, canned in water 1 oz
    • Turkey Breast, skinless 1 oz
    • Turkey, ground 1.5 oz • •


    Carbohydrates
    Most Favorable Moderately Favorable Least Favorable
    cooked
    • oatmeal 1/3 cup
    • artichoke 1 small
    • asparagus 12 spears
    • green beans 1 cup
    • beet greens 1.25 cup
    • black beans .25 cup
    • bok choy 3 cups
    • broccoli 1.25 cup
    • brussel sprouts .75 cup
    • cabbage 1.33 cup
    • cauliflower 1.25 cup
    • chick peas .25 cup
    • collard greens 1.25 cup
    • dill pickles 3 (3")
    • eggplant 1.5 cup
    • fava beans 1/3 cup
    • kale 1.25 cup
    • kidney beans .25 cup
    • leeks 1 cup
    • lentils .25 cup
    • okra .75 cup
    • onions .5 cup
    • sauerkraut 1 cup
    • spaghetti squash 1 cup
    • spinach 1 1/3 cup
    • swiss chard 1.25 cup
    • tomato sauce .5 cup
    • yellow squash 1.25 cup
    • zucchini 1 1/3 cup • Butternut squash 1 cup
    • Butternut Squash, cooked 3/4 cup
    Veggies
    • acorn squash 3/8 cup
    • baked beans 1/8 cup
    • beets .5 cup
    • black eyed peas .25 cup
    • butternut squash 1/3 cup
    • cooked carrots .5 cup
    • corn .25 cup
    • french fries 5
    • hubbard squash 2/3 cup
    • lima beans .25 cup
    • parsnips 1/3 (9")
    Fruits
    • banana 1/3 (9")
    • cranberries .25 cup
    • cranberry sauce 4 tsp
    • dates 2
    • figs .75
    • guava .5 cup
    • kumquat 3
    • mango 1/3 cup
    • papaya 2/3 cup
    • prunes 2
    • raisins 1 Tbsp
    Fruit Juice
    • Apple Juice 1/3 cup
    • cranberry juice .25 cup
    • fruit punch .25 cup
    • grape juice .25 cup
    • grapefruit juice 3/8 cup
    • lemon juice 1/3 cup
    • orange juice 3/8 cup
    • pineapple juice .25 cup
    • tomato juice .75 cup


    Carbohydrates
    Most Favorable Moderately Favorable Least Favorable
    RAW
    • alfalfa sprouts 7.5 cup
    • bean sprouts 3 cups
    • broccoli 2 cups
    • cabbage 2.25 cups
    • cauliflower 2 cups
    • celery 2 cups
    • cucumber 1 (9")
    • lettuce, iceberg 1 head
    • lettuce, romaine 6 cups
    • mushrooms 3 cups
    • onions 2/3 cup
    • peppers 1.25 cup
    • radishes 2 cups
    • salsa .5 cup
    • snow peas .75 cup
    • spinach 4 cups
    • tomato 1 cup
    • apple .5 piece
    • apple sauce 3/8 cup
    • apricots 3 small
    • blackberries .5 cup
    • cantaloupe 1/4 melon
    • cherries 7
    • fruit cocktail 1/3 cup
    • blueberries .5 cup
    • grapes .5 cup
    • grapefruit .5 fruit
    • honeydew .5 fruit
    • kiwi 1
    • lemon 1
    • lime 1
    • nectarine .5
    • orange .5
    • peach 1
    • pear .5
    • pineapple .5 cup
    • plum 1
    • raspberries 2/3 cup
    • strawberries 1 cup
    • tangerine 1
    • watermelon .5 cup Grains & Breads
    • Bagel .25
    • barley 1 Tbsp
    • biscuit .25
    • baked potato 1/3 cup
    • bread crumbs .5 oz
    • bread .5 slice
    • breadstick 1
    • buckwheat .5 oz
    • bulgur wheat .5 oz
    • cereal .5 oz
    • cornbread 1 in2
    • cornstarch 4 tsp
    • croissant .25
    • crouton .5 oz
    • donut .25
    • english muffin .25
    • flour 1.5 tsp
    • granola .5 oz
    • grits 1/3 cup
    • melba toast .5 oz
    • muffins .25
    • noodles .25 cup
    • instant oatmeal .5 pkt
    • pasta, cooked .25 cup
    • pasta, high protein 1/3 cup
    • pancake .5 (4")
    • pita bread .25
    • popcorn 2 cups
    • rice 3 Tbsp
    • rice cake 1
    • Roll (hamburger/hotdog) .25
    • roll (dinner) .5
    • taco shell 1
    • tortilla, corn 1 (6")
    • tortilla, flour .5 (6")
    • udon noodles 3 Tbsp
    • waffle .5



    Carbohydrates
    Most Favorable Moderately Favorable Least Favorable
    Larry's List
    • Alfalfa sprouts 7.5 cups
    • Apple.5
    • Applesauce (unsweetened) 3/8 cup
    • Apricots 3
    • Artichoke 1 med
    • Artichoke hearts 1.5 cups
    • Asparagus (12 spears) 1 cup
    • Bamboo Shoots, cut 4 cups
    • Barley, dry.5 Tbsp
    • Bean Sprouts 3 cups
    • Beans, black 1/4 cup
    • Beans, green or wax 1 cup
    • Blackberries 3/4 cup
    • Blueberries.5 cup
    • Bok Choy 3 cups
    • Boysenberries.5 cup
    • Broccoli 4 cups
    • Broccoli, cooked 3 cups
    • Brussel Sprouts 1.5 cups
    • Cabbage shredded, boiled 3 cups
    • Cabbage, shredded 4 cups
    • Cauliflower 3.5 cups
    • Cauliflower, pieces 3.5 cups
    • Celery, sliced 2.5 cups
    • Cherries 8 or 3/4 cup
    • Chickpeas 1/4 cup
    • Collard greens, chopped 2 cups
    • Cucumber 1.5
    • Cucumber, sliced 4 cups
    • Eggplant 1.5 cups
    • Endive, chopped 10 cups
    • Escarole, chopped 10 cups
    • Fruit Cocktail 1/3 cup
    • Grapefruit.5
    • Grapes.5 cup
    • Green or red peppers 2.5
    • Green pepper, chopped 2 cups
    • Honeydew melon, cubed 2/3 cup
    • Hummus 1/4 cup
    • Kale 1.5 cups
    • Kidney Beans 1/4 cup
    • Kiwi 1
    • Leeks 1 cup
    • Lemon 1 •
    Condiments
    • BBQ sauce 2 Tbsp
    • Catsup 2 Tbsp
    • cocktail sauce 2 Tbsp
    • honey .5 tsp
    • jelly/jam 2 tsp
    • plum sauce 1.5 Tbsp
    • molasses 2 tsp
    • pickle (Bread & Butter) 6 slices
    • relish (sweet) 4 tsp
    • Steak sauce 2 Tbsp
    • brown sugar 1.5 tsp
    • granulated sugar 2 tsp
    • confectoners sugar 1 Tbsp
    • maple syrup 2 tsp
    • teriyaki sauce 1.5 Tbsp
    Alcohol
    • beer 8 oz
    • liquor 1 oz
    • wine 4 oz
    Snacks
    • chocolate bar .5 oz
    • corn chips .5 oz
    • graham crackers 1.5
    • ice cream .25 cup
    • potato chips .5 cup
    • pretzels .5 oz
    • tortilla chips .5 oz
    saltine crackers 4




    Carbohydrates
    Most Favorable Moderately Favorable Least Favorable
    Larry's List
    • Lentils 1/4 cup
    • Lettuce, iceberg (6" diameter) 2 heads
    • Lettuce, romaine chopped 10 cups
    • Lime 1
    • Mushrooms, boiled 2 cups
    • Mushrooms, chopped 4 cups
    • Nectarine, medium.5
    • oatmeal, old fashioned/slow cooking , cooked 1/3 cup
    • oatmeal, old fashioned/slow cooking , dry.5 oz
    • Okra, sliced 1 cup
    • Onion, chopped 1.5 cup
    • Onions, chopped & boiled.5 cup
    • Orange.5
    • Orange, manadarin, canned 1/4 cup
    • Peach 1
    • Peach, canned.5 cup
    • Pear.5
    • Plum 1
    • Radishes, sliced 2.5 cups
    • Raspberries 1 cup
    • Salsa.5 cup
    • Sauerkraut 1 cup
    • Snow peas 1.5 cups
    • Spinach chopped, cooked 3.5 cups
    • Spinach,raw, 4 cups
    • Spinach,chopped 20 cups
    • Strawberries 1 cup
    • Swiss chard, chopped 2 cups
    • Tangerine 1
    • Tomato 2
    • Tossed Salad 1
    • Turnip Greens, chopped 4 cups
    • Turnip mashed 1.5 cups
    • Yellow squash 2 cups
    • Zucchini, sliced 2 cups
    Larry's List
    • Acorn squash 1 med
    • Apple cider 1/3 cup
    • Apple juice 1/3 cup
    • Banana 1/3 banana
    • Barbecue sauce 2 tbsp.
    • Beer (lite) 6 oz.
    • Beer (regular) 4 oz
    • Beets, sliced 1 cup
    • Cake 1/3 slice
    • Candy bar 1/4
    • Cantaloupe 1/4 melon
    • Cantaloupe, cubed 3/4 cup
    • Carrot 1 cup
    • Carrot, shredded 1 cup
    • Carrot, sliced 1 cup
    • Cocktail sauce 2 Tbsp.
    • Cookie (small) 1
    • Corn 1/4 cup
    • Cracker (graham) 1.5
    • Cranberry juice 1/4 cup
    • Distlled Spirits 1 oz
    • Fruit punch 1/4 cup
    • Grape juice 1/4 cup
    • Grapefruit juice 1/3 cup
    • Honey.5 Tbsp
    • Ice cream, regular 1/4 cup
    • Jam or Jelly 2 tsp
    • Ketchup 2 Tbsp.
    • Lemonade 1/3 cup
    • Lima beans 1/4 cup
    • Melba toast.5 oz
    • Millet.5 oz
    • Molasses, light 2 Tbsp
    • Muffin, blueberry 1/4
    • Noodles, egg (cooked) 1/4 cup
    • Orange juice 1/3 cup
    • Pancakes (4") 1
    • Parsnips 1/4 cup
    • Pasta, cooked 1/4 cup
    • Peas.5 cup
    • Pineapple juice 1/4 cup
    • Pineapple, cubed.5 cup
    • Pinto Beans 1/4 cup
    • Pita Bread Pocket 1/4
    • Pita bread, mini pocket 1/2



    Carbohydrates
    Most Favorable Moderately Favorable Least Favorable

    Larry's List
    • Plum sauce 1.5 Tbsp
    • Popcorn, popped 2 cups
    • Potato chips .5 oz
    • Potato, baked 1/3 cup
    • Potato, boiled 1/3 cup
    • Potato, mashed 1/5 cup
    • Pretzels.5 oz
    • Refried beans 1/4 cup
    • Relish, pickle 2 tsp
    • Rice cake 1
    • Rice, brown/white cooked 1/5 cup
    • Roll, bulkie 1/4
    • Roll, hamburger.5
    • Roll, small dinner.5
    • Sugar, brown 2 tsp
    • Sugar, confectionery 1 Tbsp
    • Sugar, granulated 2 tsp
    • Sweet potato, baked 1/3
    • Sweet potato, mashed 1/5 cup
    • Syrup, pancake or maple 2 tsp
    • Taco shell 1
    • Teriyaki sauce 1 Tbsp
    • Tomato juice 1 cup
    • Tortilla chips.5 oz
    • Tortilla, corn (6") 1
    • Tortilla, flour (8").5
    • V-8 Juice 3/4 cup
    • Waffle.5
    • Watermelon, cubed 3/4 cup
    • Wine 4 oz



    Fats
    Most Favorable Moderately Favorable Least Favorable
    • almonds ~3
    • avocado 1 Tbsp
    • canola oil 1/3 tsp
    • macadamia nuts ~1
    • olives ~5
    • peanut butter .5 tsp
    • peanuts ~6
    • cashews ~3
    • peanut oil 1/3 tsp
    • olive oil 1/3 tsp
    • tahini 1/3 tsp
    • guacamole .5 Tbsp
    • vegetable oil 1/3 tsp
    • mayonnaise 1/3 tsp
    • mayo, light 1 tsp
    • sesame oil 1/3 tsp
    • sunflower seeds 1/4 tsp
    • bacon bits 2.5 tsp
    • butter 1/3 tsp
    • half and half 1 Tbsp
    • cream, light .5 tsp
    • cream cheese 1 tsp
    • sour cream 1 tsp
    • tartar sauce .5 tsp
    • lard 1/3 tsp

    Larry's List
    • Almond Butter 1/3 tsp
    • Almonds, slivered 1.5 tsp
    • Almonds, whole 3
    • Avocado 1 tbsp
    • Canola Oil 1/3 tsp
    • Guacamole 1 tbsp
    • Macadamia Nuts 1 nut
    • Olive oil 1/3 tsp
    • Olive oil/Vinegar dressing (1 part/2 parts) 1 Tbsp
    • Olives 3
    • Peanut butter, natural.5 tsp
    • Peanut Oil 1/3 tsp
    • Peanuts 6
    • Tahini.5 tsp
    • Moderately Favorable
    • Mayonnaise, light 1 tsp
    • Mayonnaise, regular 1/3 tsp
    • Sesame oil.5 tsp
    • Soybean oil 1/3 tsp
    • Walnuts, shelled & chopped 1 tsp Larry's List
    • Bacon bits (imitation) 1/3 tsp
    • Butter 1/3 tsp
    • Cream (half & half).5 tsp
    • Cream cheese 1/3 tsp
    • Cream cheese, light 1 tsp
    • Lard 1/3 tsp
    • Sour cream.5 tsp
    • Sour cream, light 1 tbsp
    • Vegetable shortening 1/3 tsp


    Combos (one block of Pro and one block of Carb)
    • milk 1 cup
    • yogurt (plain).5 cup
    • soybeans 1/4 cup
    • soymilk 1 cup
    • tempeh 1.5 oz
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  14. Never enough
    Board Moderator
    EasyEJL's Avatar
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    I notice you left out one of the other side effects of the low fat diet, the lowered testosterone levels in men
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by EasyEJL View Post
    I notice you left out one of the other side effects of the low fat diet, the lowered testosterone levels in men

    Good catch
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    hmmmm.....

    Ive been using the anabolic diet (loosely, lol) for my diet.

    but this seems like it would be alot easier for me to get other people on board with, espiecally my mom and my girlfriend.

    i dont know if i completely understand it though, is there a site i can go to that will make things easy to understand?

    also, ive been looking into buying scales for food, which would you recommend in terms of having the best accuracy, analog or digital?
  17. Registered User
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    Been awhile since this thread has seen the surface. Just thought I would bump it up so those who have not seen it can peruse it's contents.
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    very interseting
  19. Registered User
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    Quote Originally Posted by liftallday123 View Post
    very interseting
    How does your diet compare to what is in these posts?

    Any questions feel free to ask.
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    Nice post, but it still has some of those myths that seem to have already been debunked, such as insulin spikes and insulin levels by eating several small meals a day, eating every 2 hours, etc.

    But it is a very good reference when it comes to fat intake.
    Androhard + Andromass Log
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