loosing weight and training for spring
Comments
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There are some schools of thought that say frozen veg actually has more nutrients than unfrozen.....0
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I haven't read back through all the replies to this so sorry if I'm repeating things.... read up on paleo diet things! its quite a leap to do it properly but the prinicples can be applied in moderation... I went from 13.5stone to just over 11 stone in about a year (5ft 11). I didn't really starve myself just went abit more paleo and rode my bike alot. some of the wieght is now back (11.75 stone) but thats due to slackness on the bike and eating terribly in the autumn/xmas. a routine that works for me is to ride as much as time allows, then cut out as much grain based and refined flours and sugars as possible, paleo isn't about zero carbs or even very low carbs its about high protien, moderate fat, some carbs (from very nutirent rich foods). you can eat alot but it has to be the right stuff. eat tonnes of fruit and vege, lots of lean meats, some red meats, some nuts and seed, shit loads of leaves, loads and loads of water, try to limit dairy or cut it out. try to cut out all flour and sugar, try to cut out spuds, eat shit loads of fish. the problem with this approah is that you can feel bonky when training hard, after a couple of weeks your body adjust to not have so much simple carbs and you seem to burn fat better but still sometimes you need a carby kick. bannans before and during rides, berry smoothies (small amount of yoghurt).. ect... I've never gone full on paleo, I cheat abit and have rice and oats for training carbs and small amounts of dairy, but still cutting our bread and sugar feels good.
when I've done this my typical working day food might be;
porridge
2-3pieces of fruit in the morning
lunch might be a whole bag of spinach and rocket with some seeds, vinegarette, chopped pear, some fish or chicken on top,
few bits of fruite through that afternoon
fish and roasted vege in the evening
you don't have to be very hungry just cut out junk and eat more of the right stuff, if you eat 10 pieces of fruit and vege aday and loads of lean protiene you will feel lean and better pretty quickly. don't forget to drink lots of water.0 -
One last thing from me, have spent most of the evening reading up on carbs and sugars and it's fair to say that my flabber is well and truly gasted. It's rather strange finding out that a lot of what you thought was right ain't necessarily so..! :?0
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ok, carbs. i love bread but try to only eat wholegrain bread.
according to the packet, 1 slice has:
92kcal
3.72 g protein
16.48g carbs (0.92g sugars)
0.84g fat
2.16g fibre.
is this good food. will 2 slices of this cause a sugar spike?
how will this compare to a bowl of porridge oats made with water and a spoon of natural yogurt?0 -
What does MyfitnessPal.com say?0
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poynedexter wrote:ok, carbs. i love bread but try to only eat wholegrain bread.
according to the packet, 1 slice has:
92kcal
3.72 g protein
16.48g carbs (0.92g sugars)
0.84g fat
2.16g fibre.
is this good food. will 2 slices of this cause a sugar spike?
how will this compare to a bowl of porridge oats made with water and a spoon of natural yogurt?
Have a look here, http://www.weightlossresources.co.uk/di ... tables.htm the lower the GI, the lower the blood glucose spike. Adding protein to a meal will lower the actual GI, and you can also try and work out the GL (Glycaemic Loading) of a meal which generally gives you a better picture.
Oats with yogurt will cause less of a blood glucose spike than wholemeal bread, looking at the information on the list.0 -
looks like pandora's box is open!
Have a google on ''anti-nutrients' and 'phytates'.0 -
Time for some balance.
There is nothing wrong or bad about processed carbohydrate, provided you do not depend too heavily on it. If you are burning a lot of calories getting those extra calories primarily from rice, pasta and bread, is not wrong, as long as you make sure you do eat enough protein, fats, vegetables, legumes, nuts, etc. Where it is a problem is if you hardly eat anything other than processed carbs.
I opt for pasta and rice over bread because of the additives in bread but I still eat bread there is nothing wrong with it, but I would not let it make up a substantial part of my diet. I don't eat wholemeal pasta because I find the taste ruins a good sauce and I prefer white or basmati rice to brown rice, I see no need to be fanatical.
A good all round balanced diet containing all the major food groups is best, but you can be very healthy on a vegetarian diet, although I would say it takes more effort and care. I think vegans can have problems even if they are careful but it is possible.
I don't think it is advisable to become too obsessed with calories, nutrient content or glycemic index of all our food, but we should look to habitually eat a good balanced all round diet which is nutritious. This is only really possible if you eat mostly real food rather than processed food and avoid sugary snacks.
I do think there has been a tendency to demonise meat and fat but I don't think we should demonise carbohydrate either.
I do think we should be very wary of too much sugar and many additives and trans fats.
I always use butter rather than margarine or low fat spreads on the basis it has been around a long time, tastes better than man made stuff, and does not have a load of stuff in it that sounds industrial. I always ate a lot of eggs and ignored any advice to limit the number of eggs I eat per day on the basis that the science that advise was based on was flawed.0 -
Any vegans in the Pro Peloton Trev?0
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Tend to agree. I agree that if you do eat what we have have termed here as the bad processed carbohydrate foods occasionally then the likelihood of any harmful effects must be minimal. Indeed, it is hard to avoid such things all the time - I certainly don't. I just don't see any good in them and so in my view best avoided. (I'm talking generally - not really specifically where a high calorific intake is required)0
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Trev The Rev wrote:I always ate a lot of eggs and ignored any advice to limit the number of eggs I eat per day on the basis that the science that advise was based on was flawed.
Couldn't agree more, and not just about the eggs. Food is continually analysed on its effects for the normal* person. X is good for reducing the risk of toe cancer, Y may reduce the risk of Type 8 diabetes etc. Red wine is good for you and alcohol is bad for you etc.
There is a lot of skewed reporting that doesn't take into account the bigger picture or the effect on fit** people. People hear the headlines about different foods/drinks (the news rarely reports the whole story) and people then think of different items as either good or bad, when the truth is that a balanced diet is just fine, as long as it's balanced. Journalists don't get this because on the whole they're at the lower end of the 'normal' range and are too busy lying to get a sensational story out of poor evidence rather than accurately reporting the real story or waiting for a proper story to come along.
This is why I say you don't have to change your diet to lose weight (but it may help). Eating less will help, exercising more will help. The 'quick fix while I've still go some post-New Year motivation' doesn't work for most people; it's about small longer-term changes to counter the small longer-term changes that got people fat in the first place.
*I define normal as lazy, overweight and stupid.
**I define fit as doing regular proper exercise (i.e. not Zumba)0 -
I've been wary of posting this as I'm expecting to be accused of exaggerating or just plain bullsh1tting.
I've tried masses of different weight loss programs over the years, been pretty successful with most but always found I needed huge amounts of willpower to lose the weight.
Last year I bought a juicer and followed the 3 day detox program, designed purely to, surprisingly enough, detox your body
. What I didn't expect was to lose 8 pounds of weight in the process and to feel, quite simply, completely rejuvenated, full of energy and feeling healthier than I've felt for years.
I was a bit naughty over the Xmas break so decided to do the same 3 day plan again, and when I weighed myself this morning I've lost ( here goes) 12 pounds!!!
Yes, I know, it should be physiologically impossible, I can't explain it and would not have believed it if someone else had made such claims, all I know is right now I feel bl00dy fantastic, my joints have stopped hurting, (again, I don't know why), and I'm buzzing with energy. Never felt hungry, did have a screaming headache for the 1st 36 hrs from sugar and caffeine withdrawal, but other than that it's the easiest fastest and healthiest way of losing weight I've ever experienced.The problem is we are not eating food anymore, we are eating food-like products.0 -
ShutUpLegs wrote:Any vegans in the Pro Peloton Trev?
I don't know, but I do know some vegans, one is a Doctor and the other has a degree from a top university, and they both have had health problems despite their knowledge, fanaticism and proven intellect.
Scott Jurek is vegan.0 -
Trev The Rev wrote:There is nothing wrong or bad about processed carbohydrate, provided you do not depend too heavily on it. If you are burning a lot of calories getting those extra calories primarily from rice, pasta and bread, is not wrong, as long as you make sure you do eat enough protein, fats, vegetables, legumes, nuts, etc. Where it is a problem is if you hardly eat anything other than processed carbs.
I opt for pasta and rice over bread because of the additives in bread but I still eat bread there is nothing wrong with it, but I would not let it make up a substantial part of my diet. I don't eat wholemeal pasta because I find the taste ruins a good sauce and I prefer white or basmati rice to brown rice, I see no need to be fanatical.
Help me out here Trev - this time yesterday you were saying that I eat mostly low quality carbs, yet here you're saying you eat the same stuff: pasta, rice, bread. So where are we differing? Portion sizes? What you eat with it? I know I could eat more fruit and veg, is there anything else?
Out of curiosity, do you eat bulgar wheat/spelt/quinoa/cous cous? Would these be better than plain pasta / rice?
Cheers...0 -
Pollys Bott wrote:Trev The Rev wrote:There is nothing wrong or bad about processed carbohydrate, provided you do not depend too heavily on it. If you are burning a lot of calories getting those extra calories primarily from rice, pasta and bread, is not wrong, as long as you make sure you do eat enough protein, fats, vegetables, legumes, nuts, etc. Where it is a problem is if you hardly eat anything other than processed carbs.
I opt for pasta and rice over bread because of the additives in bread but I still eat bread there is nothing wrong with it, but I would not let it make up a substantial part of my diet. I don't eat wholemeal pasta because I find the taste ruins a good sauce and I prefer white or basmati rice to brown rice, I see no need to be fanatical.
Help me out here Trev - this time yesterday you were saying that I eat mostly low quality carbs, yet here you're saying you eat the same stuff: pasta, rice, bread. So where are we differing? Portion sizes? What you eat with it? I know I could eat more fruit and veg, is there anything else?
Out of curiosity, do you eat bulgar wheat/spelt/quinoa/cous cous? Would these be better than plain pasta / rice?
Cheers...
It is the balance, you depend on carbs too much. I do eat a lot of cous cous, I don't eat bulgur wheat, spelt or quinoa.
Would they be better, cous cous is a bit better than pasta, yes, probably but no need to be fanatical. Eat onions, garlic, olive oil, plenty of veg, beans, nuts, fish, shell fish, rabbit, chicken, pork, beef, eggs, (cream & butter in moderation), fruit, but limit sugar. Apply some common sense. Eating loads of cereal, pasta rice and bread and almost nothing else is daft boring & bland.0 -
Other than rabbit I eat all that stuff too, and if my shooter dumped Flopsy & Mopsy on the doorstep they'd be used just as the pheasant and duck were in the game terrine I made for Christmas... waste of time that was cos it was so boring and bland... :roll:
Do you never have the same breakfast two days running?
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SBezza wrote:
Have a look here, http://www.weightlossresources.co.uk/di ... tables.htm the lower the GI, the lower the blood glucose spike. Adding protein to a meal will lower the actual GI, and you can also try and work out the GL (Glycaemic Loading) of a meal which generally gives you a better picture.
Oats with yogurt will cause less of a blood glucose spike than wholemeal bread, looking at the information on the list.
i find it astonishing the variety in GI between certain foods. i had no idea jacket potatoes were so high (85), yet grapefruit so low (25). its a bloody minefield really.0 -
This is an interesting post. One point that no one seems to have made is that carbohydrates are only really absorbed in the gut as sugars. So, if you eat some food that contains 100g carbohydrate, of which 10g is sugar, you are putting up to 100g sugar into your blood.
Some carbohydrates are easy/quick to digest, so are rapidly converted to sugar and can cause a spike in blood sugar - the abundant starch in potatoes is a good example. Other carbohydrates are much slower to digest because they are more complex - these types tend to be more abundant in whole foods such as vegetables and wholegrain. They are converted to sugar more slowly, so are less likely to cause a blood sugar spike.
Carbohydrates that are difficult to digest, such as dietary fibre, can also slow down the digestion of all carbohydrate. Proteins and fats can also slow down carbohydrate digestion, and they can slow down the rate at which sugar is absorbed into the bloodstream.
From my personal experience, replacing starchy and sugary foods with fresh vegetables, fruit and meat is effective.0 -
the great cornholio wrote:This is an interesting post. One point that no one seems to have made is that carbohydrates are only really absorbed in the gut as sugars. So, if you eat some food that contains 100g carbohydrate, of which 10g is sugar, you are putting up to 100g sugar into your blood.
Some carbohydrates are easy/quick to digest, so are rapidly converted to sugar and can cause a spike in blood sugar - the abundant starch in potatoes is a good example. Other carbohydrates are much slower to digest because they are more complex - these types tend to be more abundant in whole foods such as vegetables and wholegrain. They are converted to sugar more slowly, so are less likely to cause a blood sugar spike.
Carbohydrates that are difficult to digest, such as dietary fibre, can also slow down the digestion of all carbohydrate. Proteins and fats can also slow down carbohydrate digestion, and they can slow down the rate at which sugar is absorbed into the bloodstream.
From my personal experience, replacing starchy and sugary foods with fresh vegetables, fruit and meat is effective.
Which does point towards the very old fashioned meat or fish and 3 veg.
Potato is better for you than many would think.
Nutritional value per 100 g (3.5 oz)
Energy 321 kJ (77 kcal)
Carbohydrates 19 g
- Starch 15 g
- Dietary fiber 2.2 g
Fat 0.1 g
Protein 2 g
Water 75 g
Vitamin A equiv. 0 μg (0%)
Thiamine (vit. B1) 0.08 mg (7%)
Riboflavin (vit. B2) 0.03 mg (3%)
Niacin (vit. B3) 1.05 mg (7%)
Vitamin B6 0.295 mg (23%)
Folate (vit. B9) 16 μg (4%)
Vitamin C 19.7 mg (24%)
Vitamin E 0.01 mg (0%)
Vitamin K 1.9 μg (2%)
Calcium 12 mg (1%)
Iron 0.78 mg (6%)
Magnesium 23 mg (6%)
Phosphorus 57 mg (8%)
Potassium 421 mg (9%)
Sodium 6 mg (0%)
Zinc 0.29 mg (3%)
Real food, no additives. Potato is a very good way to get carbs.0 -
Presumably that's for the whole thing, ie skin included?0
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keef66 wrote:Presumably that's for the whole thing, ie skin included?
The skin is mostly fibre and 60% potassium is just under the skin. ( I think )0 -
Trev, are you sure about spuds being "better for you than many would think?" 15g out of 19g is starch so is rapidly converted to sugar in the bloodstream, the link that SBezza posted gives a jacket spud with a GI of 85 and this
http://lowcarbdiets.about.com/od/whatto ... tables.htm
gives spuds as having the second-highest GI behind parsnips. High GI = high blood sugar, yes? Can you help me understand how that is good, cos I'm a bit confuddled? :?
Thanks...0 -
Pollys Bott wrote:Trev, are you sure about spuds being "better for you than many would think?" 15g out of 19g is starch so is rapidly converted to sugar in the bloodstream, the link that SBezza posted gives a jacket spud with a GI of 85 and this
http://lowcarbdiets.about.com/od/whatto ... tables.htm
gives spuds as having the second-highest GI behind parsnips. High GI = high blood sugar, yes? Can you help me understand how that is good, cos I'm a bit confuddled? :?
Thanks...
Just because they have a high GI does not mean they are not good for you. Potato is good for you. Parsnips are good for you. I'm interested in the nutrient content, I'm not bothered by GI. If you look at GI you need to look at what you eat the particular high GI food with. If you eat protein & fat with a high GI food it reduces the time it takes to become glucose in the blood - so again balance rather than eating too much of any one thing or food type.0 -
Whilst GI and GL are very important considerations there are other factors to consider when choosing carbohydrate sources. Most grains, even low GI, are pretty bad as they are inflammatory and can also upset the gut. Rice contains phytates which disrupt absorption of nutrients and so too with legumes such as pulses and beans. Milk can be problematic since most adults do not have enough lactase to break down the lactose. I hardly eat wheat or milk and have noticed an improvement in a bit of eczema I have. It's best to keep high GI foods for straight after hard training when insulin is suppressed and the sugars will be transported to the muscles, I tend to eat sweet potatoes alot after training, better than white potatoes as they contain more nutrients.
Believe it or not the body's requirement for carbohydrate for the average sedentary person is 0! This is since the liver can produce sufficient glycogen each day, I wouldn't suggest trying this with training however!0 -
So: bearing in mind that they were on my list of food that you described yesterday as 'low quality carbs', and they have one of the highest GI figures; what makes them good for you?
As ever, not being argumentative, am genuinely curious. Ta...0 -
Pollys Bott wrote:So: bearing in mind that they were on my list of food that you described yesterday as 'low quality carbs', and they have one of the highest GI figures; what makes them good for you?
As ever, not being argumentative, am genuinely curious. Ta...
It is the fact you don't eat enough other good quality food.
Read again -
Nutritional value per 100 g (3.5 oz)
Energy 321 kJ (77 kcal)
Carbohydrates 19 g
- Starch 15 g
- Dietary fiber 2.2 g
Fat 0.1 g
Protein 2 g
Water 75 g
Vitamin A equiv. 0 μg (0%)
Thiamine (vit. B1) 0.08 mg (7%)
Riboflavin (vit. B2) 0.03 mg (3%)
Niacin (vit. B3) 1.05 mg (7%)
Vitamin B6 0.295 mg (23%)
Folate (vit. B9) 16 μg (4%)
Vitamin C 19.7 mg (24%)
Vitamin E 0.01 mg (0%)
Vitamin K 1.9 μg (2%)
Calcium 12 mg (1%)
Iron 0.78 mg (6%)
Magnesium 23 mg (6%)
Phosphorus 57 mg (8%)
Potassium 421 mg (9%)
Sodium 6 mg (0%)
Zinc 0.29 mg (3%)
Real food, no additives. Potato is a very good way to get carbs.0 -
Trev The Rev wrote:
It is the fact you don't eat enough other good quality food.
Repeat for the next 5 pages....0 -
So by that reckoning I should be a sofa-stuck fatty with type 2 diabetes and hyper-tension
Like I said a few hours ago, I eat everything you do except rabbit, and I know I could eat more fruit and veg - but that's probably true for most people.
So the nutrient profile more than makes up for the starch / sugar? Scientifically researched and proven or just your opinion? 0 -
Pollys Bott wrote:So by that reckoning I should be a sofa-stuck fatty with type 2 diabetes and hyper-tension
Like I said a few hours ago, I eat everything you do except rabbit, and I know I could eat more fruit and veg - but that's probably true for most people.
So the nutrient profile more than makes up for the starch / sugar? Scientifically researched and proven or just your opinion?
There is nothing wrong with the starch unless you eat too much and not much else, and the nutrients are good for you yes, and you should try rabbit and venison.
You are now on my ignore list.0 -
Dearie me... and you were being so helpful too. No need to get the hump... :roll:
Thanks for all your advice.0
