The Nutrition Science thread

[Name Redacted]

I gotta stop drinking beer for this damn thing to work. Summer is just too fun! Lost 15 but seem to have plateaued.

[Toadman]

I gotta stop drinking beer for this damn thing to work. Summer is just too fun! Lost 15 but seem to have plateaued.

That might be the other reason I lost the 14. I have not been drinking much alcohol. Never really did. But drinking less of it these days. Still like my 2% grande mochas in the morning but have cut back on those a whole lot as well. Lot less sugar in my diet these days too. And a lot less processed foods.

[Danno]

been managing with vodka/soda, gin/diet tonic, etc. Haven't had a beer in many weeks.

But I do miss it.

[Dantheman]

That might be the other reason I lost the 14. I have not been drinking much alcohol. Never really did. But drinking less of it these days. Still like my 2% grande mochas in the morning but have cut back on those a whole lot as well. Lot less sugar in my diet these days too. And a lot less processed foods.

It's almost like the eating way less booze, sugar and junk food part may have more to do with it than the keto part

[Toadman]

It's almost like the eating way less booze, sugar and junk food part may have more to do with it than the keto part

I suppose I could go back to eating carbs and the less drinking thing, and see what happens!

[Dantheman]

Depends on what you mean by "carbs."

[SkiBall]

They have to add the sugar because they remove all of the fat. Fat free Greek yogurt could go in the shit that annoys me thread.

Because everybody was taught that fat=fat. And now we are finding out that is not necessarily the case. What will we learn next?

[Toadman]

Depends on what you mean by "carbs."

Pasta, cereals, breads.

[meeb69]

Question for Keto experts. Is ketosis pretty much all or nothing?

Would a diet without corn, potatoes, bread, pasta, rice, and refined sugar yield similar results? If, for example, berries, apples, oranges, melon were allowed (but not bananas and carrots).

[Dantheman]

Pasta, cereals, breads.

If you're strict about the alcohol, sugar and seed oils you can get away with a fair amount of that, depending on activity level. Still, whole-food starches are always preferable to anything made with flour. The energy and nutrient density of the former is far better. Per 100 grams:

-Potato has 70 cals, 15 g carbs, 400 mg K, and significant amounts of several vitamins and minerals
-Black beans have 90 cals, 17 g carbs, 300 mg K, and significant amounts of several vitamins and minerals
-White bread has 270 cals, 51 g carbs, 100 mg K, and insignificant amounts of micronutrients
-Pasta has 350 cals, 72 g carbs, 50 mg K, and insignificant amounts of micronutrients

[Toadman]

I forgot to mention pizza! But I'm not looking to go carb crazy. I'm at a weight that I'd like to maintain. So, I'm sticking to chicken, fish, some red meat and the veggies and some fruit as much as possible. I will go with a bit of dairy but lately have been using almond milk. And I do love me the potatoes, but just roasted and trying to stay away from the skinny fried kind.

I think the best thing I'm doing is just riding my bike the 8 miles to work as much as possible. Just a glass of water in the morning, then head out the door. I've found that I don't need to eat breakfast when I leave in the morning, and feel fine. No hunger sensations at all. I actually ride faster, whereas before if I ate something before I left in the morning all the blood was in my stomach digesting food. And my legs felt sluggish.

For me a big motivator is signing up for a century bike ride. It gave me a goal to train for (riding with 3 other co-workers, so I don't want to be the anchor), and I hit the 12 lbs weight loss that I wanted to lose two weeks earlier than I had set for myself.

I munch on Trader Joe nuts and raisins for a snack mid-morning. Then will have a Gu or energy bar about 45 minutes before the day is done to have energy to ride home after work.

[Danno]

Question for Keto experts. Is ketosis pretty much all or nothing?

Would a diet without corn, potatoes, bread, pasta, rice, and refined sugar yield similar results? If, for example, berries, apples, oranges, melon were allowed (but not bananas and carrots).

I'm not 100% sure what you're asking, and as this thread shows I am no expert. But if I understand correctly, the state of ketosis arises when you are not ingesting sufficient carbs to use that as a fuel source. While no doubt different carbs are digested and used differently, I think ultimately they are carbs that can be used for fuel. So as for all that fruit, it really depends on the amount of carbs those end up being. So, while the diet you describe sounds healthy (and probably will be great), that may not get you into ketosis because it might be too many carbs..

[meeb69]

I'm not 100% sure what you're asking, and as this thread shows I am no expert. But if I understand correctly, the state of ketosis arises when you are not ingesting sufficient carbs to use that as a fuel source. While no doubt different carbs are digested and used differently, I think ultimately they are carbs that can be used for fuel. So as for all that fruit, it really depends on the amount of carbs those end up being. So, while the diet you describe sounds healthy (and probably will be great), that may not get you into ketosis because it might be too many carbs..

Got it. Sounds like whatever carbs I take in will need to be carefully monitored if I want any of the the benefits. I’ll read up.

[capulin overdrive]

Got it. Sounds like whatever carbs I take in will need to be carefully monitored if I want any of the the benefits. I’ll read up.

Yup, you'd just have to keep track of how many carbs. With what i've been eating, i could probably do 1/2 a grapefruit a day and stay under.

Thing i've found weird, is that i stay in Keto better when i'm eating some eggs vs all meat?

[Danno]

are you testing regularly?

[capulin overdrive]

Not lately, but was checking a couple times a day.

Went overboard eating nuts, and knocked myself out of Keto. So i'm all out of whack right now.

New enough i don't have it all figured out, but do know if i screw up, it takes me a few days to get it back.

[babybear]

someone was asking about snacks and my go-to's are hard boiled eggs and also wanted to add pickles and olives as a good replacement for the salty snacks. I also dig those pickled veggie mixes
I also often buy the pre made in the deli tuna for snacking/ meals. before you all start yelling about the price vs canned- it is around $5 and gives me a couple meals where as a tuna snadwich will cost you the same or a little more and I don't even want that bread mon' !
I also never get it as good as they make it- how they add all the delicious finely chopped celery etc. my local place also add some lemon- divine

[bodywhomper]

-whole milk plain Yogurt with chia seeds
-Cashews

[fool]

Got it. Sounds like whatever carbs I take in will need to be carefully monitored if I want any of the the benefits. I’ll read up.

Similar to Danno and capulin, I've heard that it all depends on your body and your level of training, in the case you're an athlete. Zach Bitter, a very fast ultramarathoner, talks a lot about his using carbs as an extra fuel to top into during bigger training sessions or weeks. Granted, he's frequently running 100+ miles per week, but he has found that he can maintain ketosis while eating a small amount of carbs when his body nees them. I know I'm not explaining it that well, but he talks about it in his podcasts with Shawn Baker, a strength/lifter/"non-endurance" guy. Anyway, I picked up some things from EP02 and EP10 (with ultrarunner Jeff Browning), though I'm sure the other podcasts are good too. See here if you're interested: https://zachbitter.com/hpo-podcast/

Also, great tips on snacks - thanks, all. Totally digging the thread.

[Dantheman]

With all the needed caveats for non-mammalian (let alone non-human) studies, evidence of the microbiome's influence on metabolic health continues to rise
https://www.sciencedaily.com/release...0621172437.htm

More support for the effectiveness of IF
http://www.sci-news.com/medicine/16-8-diet-06120.html

NEJM has retracted a major study of the Mediterranean diet
https://www.npr.org/sections/health-...heart-benefits

[RockChalk]

15 days on a strict keto diet - tracking all macros and keeping net carbs under 22g daily and I'm down 10 lbs. This is witch craft, there's no other way to explain it.

[Fritz]

With all the needed caveats for non-mammalian (let alone non-human) studies, evidence of the microbiome's influence on metabolic health continues to rise
https://www.sciencedaily.com/release...0621172437.htm

This. I did like a 3 month detox to fix my gut and lost 40. Cut out gluten, dairy, refined sugars, spicy food, and alcohol. I’ve added everything back except gluten and haven’t gained a pound since. It was pretty brutal but now super glad I did it.

[Name Redacted]

I've decided that strict Keto will never work for me. I just drink too much carbs, I make beer for a living, and even made a low carb/gluten reduced IPA recently. I've I've been bonking on almost every mountain bike ride lately. last night I ate a big italian sandwich and some tater tots with more than a few beers. Felt amazing this morning and enjoyed a 20 mile ride with not even a hint of bonking. I think a modified Keto where I still eat some carbs the day before exercise is what is the most realistic and attainable for my lifestyle.

[Danno]

I've decided that strict Keto will never work for me. I just drink too much carbs, I make beer for a living, and even made a low carb/gluten reduced IPA recently. I've I've been bonking on almost every mountain bike ride lately. last night I ate a big italian sandwich and some tater tots with more than a few beers. Felt amazing this morning and enjoyed a 20 mile ride with not even a hint of bonking. I think a modified Keto where I still eat some carbs the day before exercise is what is the most realistic and attainable for my lifestyle.

I have been playing around with eating 20-40g of carbs 30 minutes or so before riding, and it's amazing the difference it makes. Allows me to basically stay keto and have fast energy for rides. I understand that still might not work for you.

[Name Redacted]

I have been playing around with eating 20-40g of carbs 30 minutes or so before riding, and it's amazing the difference it makes. Allows me to basically stay keto and have fast energy for rides. I understand that still might not work for you.

Maybe, if those carbs were chugging an IPA right before a ride, which I did the other day. Didn't work great but I didn't bonk!