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TLDR: more exercise, dramatically less junk food consumption (fast food, soda, snacks, etc), dramatically increased nutritional education More importantly I fi

by ihsw 11y ago

TLDR: more exercise, dramatically less junk food consumption (fast food, soda, snacks, etc), dramatically increased nutritional education More importantly I find the focus on low-fat fast food menu items highly suspect -- significantly reducing carbohydrate consumption has been shown, empirically and anecdotally the world over, to have a greater impact (if not the greatest impact) on weight and health management. The low-fat diet craze has hurt more than helped the fight against obesity. The problem with restricting carbohydrate intake is that it's everywhere and it hurts the bottom line of pretty much all of the prepared food and drink industry. That said, I'm not at all advocating that we all start eating sticks of butter, but a balance must be maintained -- 30/30/25/10 with 30% protein, 30% fat, 25% carbohydrates, and 10% dietary fiber. This is back of the hand math but I think it works out. Most people trade out protein for carbs (because protein is expensive) and fat for carbs (because fat is apparently bad for you), which results in weight gain and diabetes risk. Generally it can be assumed that the most common form of carbohydrate substituted is a sugar or grain, which usually have very high-glycemic indexes. This spikes the blood-sugar and beta-endorphin levels, the latter encouraging addictive habits (feeling good after eating high-glycemic food, going into withdrawal when not consuming frequently enough, etc).

Kristine1975 11y ago
>That said, I'm not at all advocating that we all start eating sticks of butter Iowa is way ahead of you: http://www.eater.com/2011/8/10/6663841/a-deep-fried-stick-of-butter-on-a-stick-at-the-iowa-state-fair http://www.eater.com/2011/8/10/6663841/a-deep-fried-stick-of...
CuriouslyC 11y ago
You can't really prescribe one macronutrient ratio for everyone. Someone who is morbidly obese might do best on a diet almost completely absent in carbohydrates, while someone who is lean will do better on a diet that is relatively high in carbohydrates. Additionally, activity level makes a big difference in optimal carbohydrate intake. For instance, I'm _very_ lean and active, and I thrive on a diet that is almost fat free (I get my essential fats from eggs and fish oil).
- ihsw 11y ago
  Yeah I know exactly what you mean, at that point I'm hoping people will research nutrition and exercise enough to find out what is optimal for them. You are correct, given a person's current health and activity level, their nutrient requirements can vary greatly.
- noondip 11y ago
  You can get both essential ω-3 and ω-6 short chain polyunsaturated fatty acids from flaxseed, without the baggage of eggs (high cholesterol) and fish oil (high levels of persistent organic pollutants).
  - gorena 11y ago
    http://examine.com/faq/will-eating-eggs-increase-my-cholesterol/ http://examine.com/faq/will-eating-eggs-increase-my-choleste...
    - noondip 11y ago
      Many of the studies referenced on that site are funded or carried out by egg lobbying groups. One study literally compares eggs' effects on cholesterol levels compared to a diet of sausage and cheese. It's important to be critical of biased research! This is not good science.
      - saosebastiao 11y ago
        And a tiny glimpse at your post history shows that you are a rabid advocate of a vegan diet. Not exactly unbiased yourself.
        noondip 11y ago
        Please reply to my comment based on its scientific merit without resorting to an ad hominem attack.
noondip 11y ago
What you're saying is scientifically untenable. For one, dietary fiber is not a macronutrient, so including that in your ratio is just incorrect. Secondly, carbohydrates are the preferred source of energy for your brain and body - the majority (80%+) of a healthy diet should consist of carbs - whole wheat like pasta, veggies, fruit, legumes, etc. Finally, even WHO recommends only 5% of caloric intake from protein. May I ask where you're sourcing your information? Every respectable medical and nutritional journal I've read recommends a whole plant-based diet, low in protein and fat, and high in carbohydrates, for optimal human health.
- alecco 11y ago
  Probably from the /r/keto echo chamber. Don't waste your time arguing with fanatics.
- joyeuse6701 11y ago
  I find low protein and fat and high carb diets troublesome for myself. The opposite, high fat/high protein has proven significantly better from a health perspective. I'm skeptical of what any organization tells me, especially when the majority of food companies benefit with high carb consumption. One could argue that portion size is the culprit, after all, carbs are not as satiating as fat or protein. As obesity becomes the no. 1 cost for insurance companies, I am sure they will invest in a solution to be rid of it.
  - noondip 11y ago
    How are you determining it to be "significantly better from a health perspective"? What is your blood pressure? How do you know you don't have elevated low-density lipoprotein cholesterol serum? What are you eating in a high carb diet - is it whole plant-based foods, or refined and processed junk? Portion size is not the culprit; can you find a case study of an overweight plant-based vegan who does not portion control?
    - gorena 11y ago
      Anyone who eats above their TDEE for an extended period will become obese, which is trivially possible on a vegan diet of french fries topped with sugar and olive oil. What does this have to do with a vegan diet? Since you're asking personal medical questions, my blood pressure/blood tests are all nominal, my RHR is ~55, and I eat a high-protein vegetarian diet, with the primary protein sources being skim greek yogurt, whey powder, eggs, tofu, edamame, and seitan. Besides that I mostly eat vegetables and noodles.
IndianAstronaut 11y ago
> The low-fat diet craze has hurt more than helped the fight against obesity Absolutely. The one big component we have forgotten is appetite. In theory weight loss is simple. Eat less. But a lack of appetite control gets in the way of that. Carboydrates are immediately stored away and trigger hunger pangs again.

by ihsw 11y ago

Kristine1975 11y ago

>That said, I'm not at all advocating that we all start eating sticks of butter Iowa is way ahead of you: http://www.eater.com/2011/8/10/6663841/a-deep-fried-stick-of-butter-on-a-stick-at-the-iowa-state-fair http://www.eater.com/2011/8/10/6663841/a-deep-fried-stick-of...

CuriouslyC 11y ago

You can't really prescribe one macronutrient ratio for everyone. Someone who is morbidly obese might do best on a diet almost completely absent in carbohydrates, while someone who is lean will do better on a diet that is relatively high in carbohydrates. Additionally, activity level makes a big difference in optimal carbohydrate intake. For instance, I'm _very_ lean and active, and I thrive on a diet that is almost fat free (I get my essential fats from eggs and fish oil).

ihsw 11y ago
Yeah I know exactly what you mean, at that point I'm hoping people will research nutrition and exercise enough to find out what is optimal for them. You are correct, given a person's current health and activity level, their nutrient requirements can vary greatly.
noondip 11y ago
You can get both essential ω-3 and ω-6 short chain polyunsaturated fatty acids from flaxseed, without the baggage of eggs (high cholesterol) and fish oil (high levels of persistent organic pollutants).
- gorena 11y ago
  http://examine.com/faq/will-eating-eggs-increase-my-cholesterol/ http://examine.com/faq/will-eating-eggs-increase-my-choleste...
  - noondip 11y ago
    Many of the studies referenced on that site are funded or carried out by egg lobbying groups. One study literally compares eggs' effects on cholesterol levels compared to a diet of sausage and cheese. It's important to be critical of biased research! This is not good science.
    - saosebastiao 11y ago
      And a tiny glimpse at your post history shows that you are a rabid advocate of a vegan diet. Not exactly unbiased yourself.
      - noondip 11y ago
        Please reply to my comment based on its scientific merit without resorting to an ad hominem attack.

noondip 11y ago

What you're saying is scientifically untenable. For one, dietary fiber is not a macronutrient, so including that in your ratio is just incorrect. Secondly, carbohydrates are the preferred source of energy for your brain and body - the majority (80%+) of a healthy diet should consist of carbs - whole wheat like pasta, veggies, fruit, legumes, etc. Finally, even WHO recommends only 5% of caloric intake from protein. May I ask where you're sourcing your information? Every respectable medical and nutritional journal I've read recommends a whole plant-based diet, low in protein and fat, and high in carbohydrates, for optimal human health.

alecco 11y ago
Probably from the /r/keto echo chamber. Don't waste your time arguing with fanatics.
joyeuse6701 11y ago
I find low protein and fat and high carb diets troublesome for myself. The opposite, high fat/high protein has proven significantly better from a health perspective. I'm skeptical of what any organization tells me, especially when the majority of food companies benefit with high carb consumption. One could argue that portion size is the culprit, after all, carbs are not as satiating as fat or protein. As obesity becomes the no. 1 cost for insurance companies, I am sure they will invest in a solution to be rid of it.
- noondip 11y ago
  How are you determining it to be "significantly better from a health perspective"? What is your blood pressure? How do you know you don't have elevated low-density lipoprotein cholesterol serum? What are you eating in a high carb diet - is it whole plant-based foods, or refined and processed junk? Portion size is not the culprit; can you find a case study of an overweight plant-based vegan who does not portion control?
  - gorena 11y ago
    Anyone who eats above their TDEE for an extended period will become obese, which is trivially possible on a vegan diet of french fries topped with sugar and olive oil. What does this have to do with a vegan diet? Since you're asking personal medical questions, my blood pressure/blood tests are all nominal, my RHR is ~55, and I eat a high-protein vegetarian diet, with the primary protein sources being skim greek yogurt, whey powder, eggs, tofu, edamame, and seitan. Besides that I mostly eat vegetables and noodles.

IndianAstronaut 11y ago

> The low-fat diet craze has hurt more than helped the fight against obesity Absolutely. The one big component we have forgotten is appetite. In theory weight loss is simple. Eat less. But a lack of appetite control gets in the way of that. Carboydrates are immediately stored away and trigger hunger pangs again.