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13

"Hitting the wall" isn't so much a plateau as "precipitous fatigue and loss of energy" (Wikipedia). It happens when you run out of glycogen (the storage for of carbohydrate in your body). When I was training for a marathon a couple years back, I went out on a 16 mile run without bringing a source of carbs along. For my first 10 miles (~1h 20min) I had an ...


12

Typically a "good carb" indicates that the food has nutrients and is absorbed into the bloodstream slowly. Whole: Fibers, husks, and other materials provide fiber (which limits an insulin spike) and vitamins. (e.g. Choose brown rice over white rice) Unrefined: Refining processes typically remove nutrients. In addition, they tend to render foods such that ...


12

The emphasis on grains comes from the fact that the food pyramid is produced by the USDA and grain is a major crop that the organization is behind. You'll also find the major U.S. subsidies (dairy, corn, soy) will play highly in the "recommendations" that come from the organization. You will not be missing out on major nutrients if you choose to take ...


11

Short answer It is NOT necessary to eat less carbs to lose weight. Scientific answer Weight loss occurs when you burn more calories than you take in. The body can take calories from the following food sources: Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories It can also break down ...


8

On the surface (by nutrient breakdown), they look pretty similar except that a sweet potato has massively more vitamin A. According to Dr. Mirkin: 7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg ...


7

As the link you provided mentioned, diet drinks are able to remain sweet due to the artificial sweeteners. Those same artificial sweeteners are used in many diet oriented food products as well (check out Walden Farms products). That said, there are differences in how bad the different sweeteners are, or how much we know about their long term effects. As ...


6

Keep in mind that appetite matters, especially when trying to lose weight. In my experience, carb heavy foods are very bad at appetite suppression. Case in point the "hungry an hour later" effect of Chinese food. That is one of the chief reasons that low carb diets work. I could easily eat 800 calories of bread and still be a a little hungry. 800 calories of ...


6

More and more studies are coming up showing that your protein/carb/fat ratio and total calories are really the only thing that separates that shredded look from the flabby. That does not negate the need for intelligent self experimentation to find what works for you and your body. Many anabolic diets work by manipulating the easiest hormone to manipulate: ...


6

If this was a one-off, perhaps you don't need to do worry about it. However, if situations like these repeat themselves, it might be a good idea to simply observe, for a time, your eating habits and think about what might trigger these hunger attacks. (What follows are two observations of my own. They might or might not fit your sitation; please judge for ...


5

This is indeed a truly difficult task. When counting carbs for your diet it helps (a little) to know that your body can't process dietary fibre. That means you can subtract the grams of fibre from the total grams of carbohydrates. You can't do that for any other item on the nutrition label. That number is the true net carb for the food. Spinach has 4g ...


5

Re fueling for runs, HIGHLY recommend you read the Endurance Athlete's Guide to Success on Hammer Nutrition's website. And for losing weight, equally strong recommendation to read Eat to Live by Joel Fuhrman, MD. Some learning, of course, is involved. The takeaway points are these: To lose weight, eat minimal carbs, especially starchy carbs, except as ...


5

It's really hard to answer your question because it depends what rice is replacing in your diet. I wouldn't necessary say it's the healthiest possible choice to eat rice every day. It's healthier than eating french fries every day, but probably not as healthy as eating steamed broccoli every day. If you are going to eat rice every day, I don't think brown ...


4

Marketing the emphasis of certain foods as being beneficial to health will make key industries more money... Goes right along with the "milk does a body good", "beef, it's what's for dinner", and "High Fructose Corn Syrup is Corn Sugar" campaigns. Very little of what they say is based on scientifically proven facts and the recommendations made don't take ...


4

If you are doing a low-carb diet to lose weight you must eat a sufficient quantity of dietary fat and protein. If you don't your body will not burn fat and you will get nowhere. Most of your calories should be from fat and protein. Low-fat food is a no-no if you are on a low-carb diet. You need to decide what type of diet you want: low-fat or low-carb? ...


4

Low carb diets and running don't mix. If you're running primarily for weight loss, you might want to stick it out until you get closer to your goal weight. If you switch to a higher carbohydrate diet, you'll be able to burn more calories in your runs, so it is possible to continue to lose weight. However, if you increase your carbs, and that makes your ...


4

For weight loss, you don't need ANY carbs before a run. The body has enough glycogen in the liver for a 20 mile run - an evolutionary survival mechanism that has allowed us to escape predators during times of Hunger for Millions of Years. Only when this supply of glycogen is depleted or reduced does the body turn to fat to replenish it. The common ...


4

Your premise is a bit off. Protein and Carbohydrates have essentially the same number of Calories. It's fat that has more calories. Protein: 4 Cal/g Carbohydrates: 4 Cal/g Fat: 9 Cal/g In order to understand how Atkins and other ketogenic diets work, you need to understand a bit about energy systems and a very important pair of hormones. ...


3

OK, now that I'm looking at the spreadsheet again, and the fact that this is a whole day's worth of food, I can make a few suggestions: Don't count lettuce in your daily calorie counts. It is mostly water, and useful as a filler if you get hungry in the middle of the day. You don't have enough protein, unless you only have 32kg of lean muscle mass. You ...


3

According to the Nutrition Textbook I have, there are only established AI's (adequate intake levels) for two particular types of fat: linoleic acid (an omega-6 fatty acid in nuts, seeds, soybean oil, safflower oil, and corn oil) and alpha-linolenic acid (an omega-3 fatty acid in soybean and flaxseed oil). The body can synthesize all the other types of fat it ...


3

Generally speaking, it seems that beans and many veggies are high in fiber. Most fruits I searched were in the 10-20% range. Here are my initial findings: Broccoli (~46%) Black Beans (~37%) Pinto Beans (~34%) Peas (~34%) Cabbage (~34%) Bran (~23%) Barley (~23%) Percentages based on Dietary Fiber / Total Carbs on nutritional labels


3

Be aware that there are two types of fiber out there - digestible fiber and indigestible fiber. Digestible fiber comes from the fiber in and attached to starches and sugars, mostly. Think the fiber in whole-wheat bread and brown rices. You do NOT want digestible fiber if you are looking to increase your fiber intake. I bring this up so when you see ...


3

When looking at the type of exercises you are planning, you don't have as high a demand for carbohydrates as someone who is long distance running or weightlifting. The type of carbs really has to depend on when you intend to ingest them. I've been weightlifting for a while, and I really don't need the spike that Chris S's answer suggests. In fact, for my ...


3

To put it simply, carbs are going to act as your fuel. Loading up on carbs prior to a run is like filling up your gas tank before driving a long distance.


3

Typically you would prorate it. That means if 1525 kcal (or Calories) is 61% of 2500 kcal you simply multiply everything by .61. However, there are a couple things to consider: The amount of protein you need to consume to protect your muscles doesn't change. The body needs at least 21g of Fibre a day to stay "regular" (i.e. no constipation) In the ...


3

When you take out the cyclic part, and talk about ketosis by itself, it can help understand what's going on. Ketosis happens in stages: Deplete the glycogen stores (usually takes 2-3 days). Until this happens, ketosis won't happen. This can be sped up by exercise. Retool the metabolism to use ketones (usually takes 2-4 weeks, 3 on average). Ketosis ...


3

Technically speaking, the energy used by the muscles is not glycogen, but the phosphate bonds in adenosine triphosphate (ATP). When energy is needed, one of the phosphate bonds is broken, resulting in an energy release and the creation of the subsequent adenosine diphosphate (ADP) and waste materials. This is one of the main reasons that creatine phosphate ...


3

0% or 2% Fage Greek Yogurt. Grilled chicken. Steamed/baked veggies. Whey, water, and a blender bottle. Tuna fish, just you, the can, and the fork. There's really no easy way to have very low body fat. For me anyway, when I start getting near 10%, my willpower goes out the window. But I also don't care that much and 10-15% is fine for me. It's just not ...


3

Eating large volumes of food will increase the size of your stomach temporarily, one of the many things that affect hunger is stomach emptiness, which will be the state of your stomach after eating a lot the night before.


2

If you compare the nutrition of grains to veggies or to meat you will see the grains are largely worthless. Notice how most cereal are 'Fortified with vitamins and minerals!!!'. They do that cause otherwise there is no nutritional value. We evoloved to eat meat and veggies - not grains. Most people are to some degree alergic to gluten that is found in ...



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