5 ms·

I get the sugar bit but i don't get why you would want to remove potatoes or rice?

by bosie 5y ago

Jochim 5y ago
Compared to other vegetables they're pretty calorie dense, especially given how big a portion people typically eat to feel full. They're often fried in a lot of oil as well. If you're trying to diet you can basically choose between just boiled potatoes or a mix of other vegetables that can be cooked in a light amount of oil/spices.
abfan1127 5y ago
cooked potatoes have a high glycemic index. So does white rice. This is where the details matter. Your body has an innate ability to know when it needs more food. You get hungry. If you eat a bunch of foods with a high glycemic response, it will be absorbed quickly, trigger an insulin response, which captures as much of the blood sugar as possible and stores it to fat. After this is complete, your stomach is empty and your body tells you you're hungry. If you count calories, then you realize you can't eat MORE, so you go hungry. This tends to end badly (i.e. Snickers Hangry commercials). However, if you eat low glycemic response foods, they tend to hang around your digestive tract longer, not trigger a large insulin response, and feed your body's caloric needs as the day goes on. Further, when eating typical low glycemic response foods, you'll typically lose interest in eating before you're stuffed. Overeating a bowl of pasta is fairly easy, where as overeating prime rib becomes more difficult (until you introduce the baked potato and BAM you're back in carb land overeating). There is quite a bit of glossing over even finer details here. This assumes every single calorie is digested (doesn't pass through), that every calorie digested is consumed by cellular activity (not removed by your kidneys). Just like any model, its not exact. If you cut out breads, rice, potatoes, and anything with sugar in the top 5 ingredients, and eat when you're hungry (not because its 12pm!) and stop when you lose interest, you'll likely lose weight (assuming you had issues before). This obviously doesn't apply to people with broken control systems like diabetes.
- bosie 5y ago
  Thanks for the detailed explanation. A follow up question formed from my own experience: if i eat a very low glycemic index based food (sardines) and compare that to a high one (oats with millk), calorie for calorie, the latter keeps me full a lot longer and also keeps the hunger down for much longer. Based on your explanation I would have assumed the opposite though? I tried this first thing in the morning, and it didn't matter if i ate 300 or 500 calories. Same goes for lunch. Salmon with spinach is a lot less filling/quicker hunger response compared to less salmon but with rice instead of spinach.
  - abfan1127 5y ago
    I don't eat sardines so I can't offer any suggestions there. I do know that it can take some time to transition. my best recommendation when starting is to not count calories the first week. Eat when you're hungry, stop when you're not. The full transition is 21-30 days usually. But after you transition, its great.
- jasonladuke0311 5y ago
  Glycemic index is not reliable by itself: https://bodyrecomposition.com/nutrition/guide-glycemic-index-glycemic-load#Problems_with_the_Glycemix_Index https://bodyrecomposition.com/nutrition/guide-glycemic-index...
bsder 5y ago
Starchy carbohydrates are the biggest calorie source in most people's diets if they aren't bingeing on sugar or junk food. Most people can't eat 1000 calories of steak or chicken (that's close to a pound of meat). 1000 calories of non-starch vegetables is a vast quantity. You need to hold about 300 calories per day below your metabolic rate to lose weight at about a pound per week--that's about one potato or one cup of rice or two slices of bread. That's relatively straightforward to remove from your diet. The easiest way to get rid of calories is to remove anything carbohydrate heavy.

I get the sugar bit but i don't get why you would want to remove potatoes or rice?

by bosie 5y ago

I get the sugar bit but i don't get why you would want to remove potatoes or rice?

Compared to other vegetables they're pretty calorie dense, especially given how big a portion people typically eat to feel full. They're often fried in a lot of oil as well. If you're trying to diet you can basically choose between just boiled potatoes or a mix of other vegetables that can be cooked in a light amount of oil/spices.

abfan1127 5y ago

cooked potatoes have a high glycemic index. So does white rice. This is where the details matter. Your body has an innate ability to know when it needs more food. You get hungry. If you eat a bunch of foods with a high glycemic response, it will be absorbed quickly, trigger an insulin response, which captures as much of the blood sugar as possible and stores it to fat. After this is complete, your stomach is empty and your body tells you you're hungry. If you count calories, then you realize you can't eat MORE, so you go hungry. This tends to end badly (i.e. Snickers Hangry commercials). However, if you eat low glycemic response foods, they tend to hang around your digestive tract longer, not trigger a large insulin response, and feed your body's caloric needs as the day goes on. Further, when eating typical low glycemic response foods, you'll typically lose interest in eating before you're stuffed. Overeating a bowl of pasta is fairly easy, where as overeating prime rib becomes more difficult (until you introduce the baked potato and BAM you're back in carb land overeating). There is quite a bit of glossing over even finer details here. This assumes every single calorie is digested (doesn't pass through), that every calorie digested is consumed by cellular activity (not removed by your kidneys). Just like any model, its not exact. If you cut out breads, rice, potatoes, and anything with sugar in the top 5 ingredients, and eat when you're hungry (not because its 12pm!) and stop when you lose interest, you'll likely lose weight (assuming you had issues before). This obviously doesn't apply to people with broken control systems like diabetes.

bosie 5y ago
Thanks for the detailed explanation. A follow up question formed from my own experience: if i eat a very low glycemic index based food (sardines) and compare that to a high one (oats with millk), calorie for calorie, the latter keeps me full a lot longer and also keeps the hunger down for much longer. Based on your explanation I would have assumed the opposite though? I tried this first thing in the morning, and it didn't matter if i ate 300 or 500 calories. Same goes for lunch. Salmon with spinach is a lot less filling/quicker hunger response compared to less salmon but with rice instead of spinach.
- abfan1127 5y ago
  I don't eat sardines so I can't offer any suggestions there. I do know that it can take some time to transition. my best recommendation when starting is to not count calories the first week. Eat when you're hungry, stop when you're not. The full transition is 21-30 days usually. But after you transition, its great.
jasonladuke0311 5y ago
Glycemic index is not reliable by itself: https://bodyrecomposition.com/nutrition/guide-glycemic-index-glycemic-load#Problems_with_the_Glycemix_Index https://bodyrecomposition.com/nutrition/guide-glycemic-index...

bsder 5y ago

Starchy carbohydrates are the biggest calorie source in most people's diets if they aren't bingeing on sugar or junk food. Most people can't eat 1000 calories of steak or chicken (that's close to a pound of meat). 1000 calories of non-starch vegetables is a vast quantity. You need to hold about 300 calories per day below your metabolic rate to lose weight at about a pound per week--that's about one potato or one cup of rice or two slices of bread. That's relatively straightforward to remove from your diet. The easiest way to get rid of calories is to remove anything carbohydrate heavy.