Shrike wrote: ↑
Mon Feb 26, 2018 11:34 am
queloque67 wrote: ↑
Fri Feb 23, 2018 9:25 pm
Food Density...reason Whole Food plant based eating doesn't require counting calories...you will become full way before you reach caloric overload. One can eat a large bag of chips, or a dozen donuts, or a whole pizza, or a 1/2 a chicken with fries and a bisquit without a problem....especially men and eat soon after 3 hours later. Very hard when its whole foods plant based due the the fiber and nutritional density within a small amount of calories. Eating a whole tub of spinach is only 60 calories and covers almost everything a multi vitamin covers just from spinach.
Veggies are 100 calories per pound
Fruit are 300 calories per pound
Whole Grains are 500 calories per pound
Beans are 600 calories per pound
Animal products are 1000 to 1300 calories per pound
Refined Carbs/white flour 1400 calories per pound
Junk Food are 2300 calories per pound
nuts and seeds 2800 calories per pound
oil 4000 calories per pound
If you ate simply by following the food density perimeters you probably could succeed just as well if you didn't go plant based. Its not for everyone especially those bounded by traditional eating in our culture. So for others who are reading this, i'm not pushing any vegan agenda. The person asked a question and i'm only telling them what I do or have done. Thats it. So please don't attack me. i've always been a quantity based eater and this for me allows me to go to town with food and not gain weight and drop 40 pounds since I started 4 years ago and keep it off.
Mentok I hope this helped. If it didn't let me know if you need more elaboration. in the end eat what you like don't eat what you can't enjoy. Taste buds do change. Veggies are sweeter to me.
I read your post at the start of the weekend and have been following up on it. I've never seen a list about calorie density before put that simply. Now the whole food/plant based thing makes perfect sense to me. It is definitely for me the way forward. Started simply at the weekend, using a 1/2 kg of broccoli and 1/2 of cauliflower as a base for lunch and dinner (tasted great with fresh chillies, garlic, salt and lemon mixed in. Only 300 calories for a kilo weight of food! Added 350 cal of white pasta to it though which ruined it a bit. Wholewheat pasta doesn't seem much better, same density. Maybe boiled potatoes. Will get both this weekend and see. Used tofu for protein, but would like to try some sort of beans but they seem quite calorie dense.
Early days, but so far so good. Today I have no riding, so will need to go quite low on cals as I'm dieting at the moment (want to lose 3kg more by summer). Monday's will be hard that way.
So far I did:
1/2 protein shake 50 cal
Apple 150 cal
2 small oranges 100 cal
Pear 200 cal
Total Breakfast: 500 cal
10.30am here and feel fine. Would have preferred to fast until lunch but was feeling a little light headed earlier and have too much on this morning so..
They say eggs are great for satiety too, but I'm going to try and dodge animal products as much as possible and see where that takes me on my journey.
Biggest problem so far has been looking bloated even though I've been around 500 to 700 cal deficit since Wednesday
. Maybe I put too much salt in the vegetables. Wholemeal bread, apples, broccoli have been the staple for days now (read that these are all bad for bloating) so wondering if that's something a lot of people experience when moving towards a more whole for diet and puts them off? Will stop adding salt to veggies from today and see if it helps.
Bloating has a lot more to do with your gut biome more so than the food itself. You gut has to get use to the change and it can take 6 months. Your gut bacteria population consist of what you eat the most. 80% of your immunity is in your gut and also play a key role in controlling your weight. Your digestion is full of bacteria of your previous eating habits and would be replaced with different bacteria based on your new eating habits. At times I eat 8 bananas and never bloat...I did bloat 4 years ago when I went plant based...not an issue any more. I poop 2 to 3 times a day and believe it or not your gut bacteria dictates your cravings. They want to survive and they will do anything to do it. They represent 10 times more in population than the cells on your body.
But you produce more of the ones that prefer the foods that you eat. So you have to eat foods high in fiber to cultivate your gut bacteria.
This is from the National Institute of health.
" The number of these microbes is ten times more than the human cells. Gut bacteria are important components of the microbiota ecosystem in the human gut. Commensal bacteria colonize in the gut shortly after birth and comprise approximate 1000 species, most of which are unknown species belonging to anaerobic strains [2,3].
Gut bacteria are an important component of the microbiota ecosystem in the human gut, which is colonized by 1014 microbes, ten times more than the human cells. Gut bacteria play an important role in human health, such as supplying essential nutrients, synthesizing vitamin K, aiding in the digestion of cellulose, and promoting angiogenesis and enteric nerve function. However, they can also be potentially harmful due to the change of their composition when the gut ecosystem undergoes abnormal changes in the light of the use of antibiotics, illness, stress, aging, bad dietary habits, and lifestyle. Dysbiosis of the gut bacteria communities can cause many chronic diseases, such as inflammatory bowel disease, obesity, cancer, and autism. This review summarizes and discusses the roles and potential mechanisms of gut bacteria in human health and diseases.
the composition of the gut bacteria community in the stomach and colon is distinctive, which is mainly due to different physicochemical conditions, such as intestinal motility, pH value, redox condition, nutrients, host secretions (e.g., gastric acid, bile, digestive enzymes, and mucus), and the presence of an intact ileocaecal valve . Additionally, they can be influenced by many factors, such as the use of antibiotics, illness, stress, aging, bad dietary habits and lifestyle
Gut bacteria are essential for the transformation of natural compounds (e.g., lignans) to perform their bioactivities. Lignans are present in a wide range of foods, such as flaxseed, vegetable, fruit, and beverages. Lignans afford protection against cardiovascular diseases, hyperlipidemia, breast cancer, colon cancer, prostate cancer, osteoporosis and menopausal syndrome, dependent on the bioactivation of these compounds to enterolactone
Another study showed the short-term consumption of diets composed entirely of animal meat, eggs, and cheeses or plant rich in grains, legumes, fruits, and vegetables, altered microbial community structure and overwhelmed inter-individual differences in microbial gene expression.
Fiber was another dietary factor that impacted the composition of gut bacteria. A study showed that subjects on a fiber-blend fortified enteral formula had less negative symptoms related to bowel urgency, and decreases in total bacteria and Bifidobacteria were less severe compared with the fiber-free formula"
However, some dietary factors may be harmful, such as dietary iron. Dietary iron mostly from red meat and fortified cereals can also change the gut bacteria composition. Other luminal iron is from cigarette smoking. Increased iron availability may increase the proliferation and virulence of gut bacteria and increase the permeability of the gut barrier. A study showed that increased iron exposure contributed to the colonization of certain bacterial pathogens including Salmonella . It may be a risk factor for colorectal cancer.
But its true....."you are what you eat".
a lot more to the study