natural fats are generally healthy and keeps you satisfied for longer and in a less crashy way as opposed to sugars/carbohydrates in general
I feel like I experience a reduced need to eat and snack when my food includes natural fats, especially when in combination with protein. To put it very simply, I’m persuaded the more healthy fats, the better, they should not be limited or demonized in the way that they have been maligned when sugar was the greater evil all along
Basically stay away from highly processed food as much as possible. Try to get as much variety as possible, and eat more fiber, protein and healthy fats than you think is enough. Also, add as many plant based products as possible and cut red meat to a minimum.
Red meat without fail, makes me feel like shit.
Cutting it out improved my wellbeing immediately.
Red meat drastically increased my well-being. I don’t think there’s a single diet that works for everyone and that’s okay.
Errbody different that is for sure. 👍
Agreed. Steak and eggs is super filling, satisfying and gives me a sense of energy.
Huge ++ to fibre and plants. The older I get the crankier I get when I’m missing out on one or the other.
The fewer ingredients on the label, the better.
“Eat food. Not too much. Mostly plants.”
- Michael Pollan
Methylated B vitamins and vitamin D were life changing discoveries. I have some polymorphisms (VDR and MTHFR) that mean I am less efficient at absorbing them from food. 2000 IU a day and a B-complex ended chronic depression/anxiety and insomnia for me. Those mutations are pretty common so I highly recommend trying them for anyone with similar issues.
Aside from that I think a whole foods plant based diet with some eggs and fish and no refined sugars is probably the way to go. Some micronutrients like vitamin A and K2 are more easily absorbed from animal sources, so eating a small amount of meat and/or eggs is probably a bit healthier than pure plant based IMO.
Research has shown that for the average person, vit D supplements are practically a waste as the forms they provide don’t match what we need.
You and I are special cases.
Sun is what the typical person needs, so their body can produce the forms of D they need.
How do you know you have this? I got so much benefit from Nicotinamide Riboside, and after years of low vitamin D levels finally found one supplement that raised them, VeganD3+K2 - I’m not vegan but that is the one that has worked. Not sun (I get plenty of that) nor fish nor any other supplement ever got it out of the alleged critically low range.
If you have done a partial gene sequence for a service like ancestry or 23andme you can just look at the raw data and search for the known polymorphisms.
Oh, no I don’t want to do that (have always felt uncomfortable about those). Thank you though, that makes sense.
peanuts!
It’s delicious
It’s a vegetable
it has 10g of fiber / 100g
it has less salt than bread but you taste all of it since it is on the surface instead of inside
decent protein content
Sugar is absolutely awful for you and American prepared food is loaded with ethically unacceptable amounts of it.
Insulin resistance is not a 1/0-state thing - it’s gradual and many people who would profit from being aware of it are not.
Also sufficient protein intake matters.
Also carbohydrates are only appropriate if some form of high energy expenditure is up. Else they might cause problems (associated with insulin resistance).
Also there is bill-paper (from buying stuff) that is coated with some stuff that contains hormone impacting stuff, it is absorbed through the skin. (IMO the danger behind this is that it does not have any direct symptoms of pain or itchiness, if one is affected by such absorption. It impacts the hormone household and one does not care, yet it still has potentially severe consequences (long term exposure) on one’s person.)
Sry4badengrush
Sorry, can you clarify this:
bill-paper (from buying stuff)
Do you mean the paper used for receipts? I kinda remember reading something about it but I can’t recall the exact details.
Yes! Receipts, I think those systems that used warmth or something use that paper. You can feel it is not normal paper.
I think It can have a blueish tint and reflects light different than normal paper.
This whole thing is nothing to panic about, but being aware is good I think
Whole grains good, vegetables good, ultrapocessed bad.
A smashed avocado and a tuna packet on a tortilla is a phenomenal hiking lunch when I need a lot of calories without blocking up my mojo with a brick of a protein bar.
I think fiber is way more important than people realize. I’ve been a vegan for a few years, and it takes me about 40 seconds to have a complete, satisfying shit. On a really bad day, sometimes it’s two minutes, but that’s pretty uncommon. I feel so much better because of it (I’ve also got a bum gallbladder, so cutting out animal fats was great for me, but might not be as positive for others)
What does fiber do?
It acts like a pipe cleaner, basically.
Help with a range of things including digestive health and regularity.
Doesn’t get taken up into the body, goes from the mouth out the rear.
Two minutes? Is that a good thing? How much time do people usually spend shitting? I’m not vegan, I do eat a lot of vegetables and fruit though. It takes me like 10s. I thought that was quite usual.
I don’t know, but for me it depends on my menstrual cycle. Given my bum gallbladder, it used to take a lot longer sometimes, but with my current diet, it’s significantly more consistent.
But it sounds like you probably get enough fiber :)
Well, I’m happy for you that it got better. But I’m afraid, from now on, my mind is going to stop occasionally to wonder about the average time people spend on this activity 😆
More fibre pleases the colon gods and makes my poops more better. Also keeps me feeling full for longer.
I dunno about anyone else, but if I cut (but not entirely eliminate) a significant amount of fats from my diet, good or bad, my libido absolutely tanks. Yes, I lose weight faster, but it’s not even worth it to me if I can’t have a good time when I want to, so I don’t get too extreme in trying to reduce fats from my diet.
My conjecture is you don’t need to cut out fats, you should consider or try minimizing carbs and sugar and consequently try eating what you want provided you use
- small plates and serving containers so you are conscious of seconds and also not trying to finish an unnecessarily larger plate or bowl that encourages overconsumption
- replace with fats and proteins in that order to keep you full and energized
- stay on the borders of the grocery store in general because thats where the boring healthy stuff is
Oh yeah, I’m aware of all those points and practice them regularly, but thanks for mentioning them! I was speaking of past experiences (like a year ago). I try to stay away from extreme dieting stuff, although I just started 5:2 “dirty” fasting just as a mental challenge (bonus points if I lose some weight), so we’ll see how that goes.
but if I cut (but not entirely eliminate) a significant amount of fats from my diet, good or bad, my libido absolutely tanks
Does doing the opposite have an aphrodisiac effect then? 😏
I have never used margarine, even when it was marketed as healthier than butter, agree on natural fats.
I’m old so have had some time to experiment. Fasting 36 hours each week dropped my bad cholesterol a staggering amount while moderately raising the one considered good, and I didn’t lose weight, but it decreased my quality of life because fasting is a migraine trigger for me.
Gaining weight to closer to the middle of what’s considered healthy for my height has overall made me feel better, which pisses me off because I like the way I look skinny, so I think adequate nutrition is also healthy. Like, while you shouldn’t overeat, it’s also not great to undereat.
I avoid ultra processed food except for an occasional diet coke, maybe once a month, and flour tortillas because I usually cannot be bothered to make them. Most of what we eat is homemade from ingredients.
The thing I understand about nutrition is that there is a difference between a Therapeutic diet and an everyday nourishing diet. People do extreme diets and it fixes something so they then extrapolate to everyone else and think it’s a perfect diet, but when continued or used by someone who doesn’t need it, can cause problems itself.
I try to eat a moderate, enjoyable everyday nourishing diet so I don’t end up needing a therapeutic diet!
I use performance enhancing drugs, my nutrition is not your nutrition.
I track my macros, calories and micronutrients. I weigh EVERYTHING. A significant portion of my diet could be called “ultra-processed”, Most of the fat I eat is saturated. I also get blood tests every 3 months, and regularly check my blood pressure (120/80).
My diet would make most people go insane, but I understand nutritio and I’m chasing a goal.
If it tastes good it’s bad for me
I thought I knew stuff about nutrition, then I hired a professional and learned that lots of so called “healthier” or “better” foods were not so. I also learned not to think about food in terms of good or bad, food has no morals. It has been a great adventure to learn so much about how to take care of myself and feed me in the best way that I can each day.
