Quaker steak nutrition

Keto Chow Discussion

2015.12.28 05:09 chrisbair Keto Chow Discussion

Place to discuss Keto Chow, which is an ultra low-carb meal replacement shake - think melted ice cream, but for keto!
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2017.10.09 21:23 hmbarn01 Eat Smarter

This sub is dedicated to bringing awareness and transparency to the foods and brands we are all exposed to in order to help the people of Reddit make smarter choices regarding what they put into their bodies, especially with packaged or processed foods; many are over-processed, chemical-ridden food-like products that are deceptively marketed as quality food. There's "food" and there's "something to eat that technically has calories and therefore is food".
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2024.05.16 02:30 BraveCharacter2934 best food

10 best food off most poplerChatGPTChatGPT
Searched 6 sites
Here are some of the most popular foods around the world, based on recent rankings and analyses:
  1. Pizza Napoletana (Italy) - This classic Italian dish, especially in its traditional Neapolitan form, remains incredibly popular globally. It’s celebrated for its simple yet flavorful ingredients: dough, tomatoes, mozzarella cheese, fresh basil, salt, and olive oil​ (TasteAtlas: Travel Global, Eat Local)​​ (TasteAtlas: Travel Global, Eat Local)​.
  2. Sushi (Japan) - Renowned for its variety and quality, sushi includes vinegared rice combined with various ingredients such as seafood, vegetables, and occasionally tropical fruits. Sushi's global popularity continues to rise due to its delicate flavors and aesthetic presentation​ (TasteAtlas: Travel Global, Eat Local)​​ (TasteAtlas: Travel Global, Eat Local)​.
  3. Picanha (Brazil) - This popular Brazilian cut of beef, known for its tender and juicy texture, is a favorite at churrascarias (Brazilian steakhouses) and is gaining international fame​ (TasteAtlas: Travel Global, Eat Local)​.
  4. Roti Canai (Malaysia) - A type of flatbread often served with dhal or curry, roti canai is a staple in Malaysian cuisine and is loved for its flaky texture and versatile flavor​ (TasteAtlas: Travel Global, Eat Local)​.
  5. Phat Kaphrao (Thailand) - This spicy stir-fry dish, usually made with basil, chili, garlic, and your choice of protein (like chicken, pork, or seafood), is a beloved street food in Thailand and is known for its intense flavors​ (TasteAtlas: Travel Global, Eat Local)​.
  6. Beef (Global) - From American steaks to Japanese Wagyu and Argentine asado, beef is a widely consumed and beloved meat worldwide. Its versatility in various cuisines makes it a staple across the globe​ (Mashed)​.
  7. Eggs (Global) - Eggs are fundamental in many cuisines, from French omelets to Japanese tamago and Indian egg curry. They are consumed widely due to their versatility and nutritional value​ (Mashed)​.
  8. Cheese (Global) - Whether it’s Italian Parmigiano Reggiano, French Camembert, or Greek Feta, cheese plays a central role in many culinary traditions worldwide, appreciated for its wide range of flavors and textures​ (TasteAtlas: Travel Global, Eat Local)​.
  9. Fish (Global) - Fish is crucial in many diets, particularly in coastal regions. From sushi in Japan to ceviche in Latin America, fish is valued for its flavor and health benefits​ (Mashed)​.
  10. Maize (Global) - Known as corn in many regions, maize is a dietary staple in numerous cultures. It’s used in various forms such as tortillas, polenta, and cornmeal, and is also a key ingredient in many processed foods​ (Mashed)​.
submitted by BraveCharacter2934 to sikander [link] [comments]

2024.05.15 18:01 fifi_edits 6 Delicious Keto Broccoli Recipes

Broccoli is a versatile, nutrient-packed vegetable and a delicious low-carb addition to any keto diet.

Health benefits of broccoli

Have you noticed that nutritionists and health experts constantly praise broccoli? This low-carb superfood is packed with essential vitamins, minerals, and other nutrients critical for promoting a healthy body and enhancing overall wellness.
1. Nutrient-dense superfood
Broccoli is abundant with nutrients, including vitamins C, E, and K, beta-carotene, calcium, potassium, iron, antioxidants, and other health-promoting bioactive compounds.
Research published in Frontiers in Pharmacology states that eating more cruciferous vegetables, such as broccoli, may reduce the risk of developing certain diseases, including cardiometabolic, neurological, and musculoskeletal conditions. In addition, broccoli's high fiber and antioxidant content support the body's natural detoxification processes and help protect against oxidative stress.

2. Supports digestive health

Fiber, the non-digestible cell wall found in plant foods, plays a vital role in promoting healthy digestion. Regular fiber intake enhances the protective barrier in the digestive system and helps regulate bowel movements. Broccoli is an excellent source of dietary fiber and, as a result, promotes a healthy digestive tract. Incorporating more broccoli into your diet can help remove toxins from the digestive tract and support the growth of beneficial gut microbes by providing a fuel source for probiotic bacteria.
3. Strengthens immune defenses
Vitamin C is a powerful antioxidant that helps strengthen the immune system, heal wounds, and protect the body from harmful pathogens and diseases. According to data from the U.S. Department of Agriculture (USDA), 3.5 ounces (100 grams) of raw broccoli contains 90 milligrams of vitamin C. This is nearly double the amount of an orange. In addition, broccoli is a rich source of sulforaphane, a phytonutrient that has been shown to drastically improve immune system functions, according to research published in Molecules.

4. Potential anti-cancer properties

Cruciferous vegetables like broccoli are unique for their exceptionally high content of glucosinolates. These compounds, when eaten, transform into beneficial bioactive substances such as sulforaphane, which exhibits promising anti-cancer properties.
"Broccoli sprouts have the highest concentration of sulforaphane compared to any other food on the planet. Sulforaphane has been extensively studied for its potential anti-inflammatory, antioxidant, and even anti-cancer properties," says Dr. Berg.
According to research published in Frontiers in Oncology, sulforaphane can target and inhibit cancer stem cells across various cancers, including leukemia, lung, breast, prostate, colon, gastric, and pancreatic cancer. By inhibiting cancer stem cells, a type of cancer cell responsible for tumor initiation and growth, sulforaphane may help prevent the development and spread of cancer. The authors also highlight the potential of combining sulforaphane with other natural compounds or chemotherapeutic drugs to enhance and amplify their anti-cancer effects.

5. Promotes strong bones

Broccoli is an excellent source of calcium and vitamin K, essential for maintaining strong bones and lowering the risk of osteoporosis. Additionally, broccoli's high vitamin C content helps promote the production of collagen peptides critical for joint, muscle, and bone health.

6. Aids in weight management

Broccoli is low in calories and carbohydrates, high in fiber, and scores just 15 on the glycemic index, indicating that it doesn’t significantly impact blood sugar or insulin levels. This makes broccoli a great addition to a low-carb diet and may help promote weight loss by improving satiety and reducing glucose-related cravings after meals.

7. Anti-inflammatory effects

According to evidence published in Antioxidants, broccoli’s high concentrations of sulforaphane, indole-3-carbinol, and diindolylmethane can help mediate inflammation. The authors summarize, "Sulforaphane may help reduce inflammation by inhibiting the activity of certain enzymes that promote inflammation. It has also been found to stimulate the production of antioxidant enzymes that protect cells from inflammation-related damage."
Similar immune system regulatory effects were observed with indole-3-carbinol and diindolylmethane.

6 must-try low-carb broccoli recipes

Whether you're in the mood for a comforting side dish or a savory appetizer. Here are six low-carb broccoli recipes to ensure you'll never grow tired of incorporating broccoli into your meal plan.
1. Broccoli Fritters
These tasty broccoli fritters are a perfect way to provide a delicious savory appetizer while sticking to a low-carb keto diet. This recipe combines broccoli with curry powder, eggs, and coconut flour for a satisfying and nutritious meal.
2. Keto Cheese & Broccoli Salad
This refreshing cheese and broccoli salad combines fresh broccoli florets, cheddar cheese, crispy bacon, and your preferred dressing. Add parmesan cheese for an extra boost of flavor and healthy fats! It's an excellent option for those looking for a keto broccoli recipe that's delicious and easy to prepare.
3. Keto Broccoli Cheddar Casserole
Indulge in this broccoli cheddar casserole featuring broccoli and cheese served in a creamy sauce. The recipe combines fresh or frozen broccoli, cream cheese, cheddar cheese, and a hint of garlic powder for a comforting and satisfying low-carb dish.
4. Keto Grilled Summer Vegetables
Fire up the grill and enjoy a colorful array of summer vegetables, including roasted broccoli. This keto-friendly broccoli recipe is enhanced with grill seasoning, olive oil, and onions for a burst of flavor. Perfect for backyard barbecues or weeknight dinners. Try experimenting with alternate seasonings such as Cajun, Za'atar, or Italian seasoning for a different flavor profile.
5. Keto Broccoli Cheese Bites
Another delicious variation of broccoli cheese bites, this recipe combines fresh broccoli, cheddar cheese, and scallions for a savory and satisfying side dish. Perfect for parties or as a quick and easy low-carb appetizer.
6. Keto Broccoli and Cauliflower Salad with Bacon
This flavorful salad is made with steamed broccoli, cauliflower, and crispy bacon crumbles tossed in a tangy dressing. It's a great way to enjoy broccoli and cheese on a keto diet while incorporating additional low-carb vegetables.
For even more delicious options, here are some other low-carb broccoli recipes to choose from:
Potential downsides of broccoli
While broccoli is generally safe and well tolerated by most people, it does have some potential downsides.
The way broccoli is prepared can significantly impact its nutritional value. Certain cooking methods, such as boiling, microwaving, and stir-frying, can substantially decrease beneficial nutrients and glucosinolates.
A study published by the Journal of Zhejiang University Science B investigated how cooking affects broccoli’s nutritional value.
The authors summarized, "All cooking treatments, except steaming, caused significant losses of chlorophyll, vitamin C, and glucosinolates. Steaming appears to be the best method for nutrient retention in cooked broccoli."
In addition, while cruciferous vegetables such as broccoli are nutrient-dense, consuming excessive amounts of dietary fiber can lead to adverse effects.
Contrary to popular belief, fiber can trigger gas and abdominal pain and may worsen constipation, especially in particularly sensitive individuals with digestive conditions.
In addition, broccoli is a rich source of vitamin K, which plays a crucial role in blood clotting. Consuming large amounts of broccoli may increase the risk of excessive bleeding in individuals with blood clotting disorders and those taking certain blood-thinning medications.
If you are taking blood thinners, it’s recommended that you consult a healthcare provider to discuss appropriate dietary intake.
submitted by fifi_edits to DrEricBergDC [link] [comments]

2024.05.15 14:59 crimsontape This week's grocery review - Sales for May 16th to May 22nd - Lots of BBQ items and excellent corn deals! But, cucumber pricing is down quite a bit. Nice spread of sales on tomatoes. LOTS of blueberry and strawberry deals around! Some good mango and cherry sales, too. Fewer sales on fresh chicken an

(As always, flyers are out Wednesdays, most store sales for the new flyer start on Thursdays)
Adonis
Farm Boy
Farmers Pick (can be a little late on their flyer) (https://www.farmerspick.ca/flyer-specials)
Food Basics
FoodLand
Freshco (price matcher)
Giant Tiger (*note the VIP prices; sales begin today) (price matcher)
Green Fresh Supermarket (Vanier) (check https://greenfreshottawa20.wixsite.com/greenfreshottawa)
IGA (price matcher)
Independent
Loblaws
Provigo
Maxi (price matcher)
Metro
No Frills (price matcher)
Produce Depot (usually a little late on the flyer) https://producedepot.ca/
Real Canadian Superstore (price matcher)
Sobeys
Super C
T&T Supermarket https://www.tntsupermarket.com
Walmart
Costco (Note that these are the online/shipped prices - reduce each item by $3 for in-store pricing)
Jean Coutu (new sales start Fridays)
Shoppers Drug Mart (new sales start Fridays)
Some additional references!
submitted by crimsontape to ottawa [link] [comments]

2024.05.14 21:28 Ultravis66 Tips and Tricks on how to stay motivated and be successful on your Keto journey:

Recently I have been seeing a lot of posts about getting stuck at X weight, or “I cheated and now I am out of Ketosis.” So I wanted to share my journey with you and what has helped me go from where I was, 343 lbs at my heaviest, down to 280lbs as of this week the last time I weighed myself. Today I am lighter than I have been in over 15 years! I still have a long way to go, and my end goal is 200 lbs, because I want to be thin and attractive and I want people to respect me and not judge me because I am fat, just like you probably reading this right now. Well, I am here to try and help!
My journey started with an initial health scare from when I visited the doctor back in 2019, as you are all probably aware of, pre-diabetic, stage 3 fatty liver, ect… I had known about Keto diets in the past, when I was younger, the low carb diet at the time was Atkins, and I had used this diet before to keep my weight in check as I have always struggled with my weight, but that was back in my early 20s. My solution to fixing my health problems (and weight problem) was to go back on a ketogenic diet.
In 2019, I went through the struggle of getting my body in ketosis, dealt with keto flu, low energy, and was able to overcome those challenges and get on a good track of staying low carb. I managed to do this for about a year before I started to slip. It started with small slip ups here and there “a few Doritos wont hurt, its just a hand full.” “A small piece of cookie wont hurt.” Before I knew it (mid 2022), I was kicked out of Ketosis and craving high carb foods again and back into old eating habits. I went from 343 down to 283 then back up to 312 lbs, Darn! I was losing the battle...
Then in 2023, I started having health issues again, which I won’t go into details, and I wanted to get my health in check for good. What was needed, in my opinion, was a fundamental shift in the way I (we) view food. We need to look at food as an essential building block and an energy source for our body and get out of the mindset of looking at food for comfort and enjoyment. This is not an easy thing to do and is probably the hardest thing I have ever done next to getting an Engineering Degree, but if you can master this one thing, you will be hugely successful in your journey to losing the weight and being healthy.
Step 1: Small steps and Logging
My first piece of advice is start small. Yes, you are impatient and yes you want to be thin RIGHT NOW! I get it, but this won’t happen overnight. This is a long process that takes a long time. You are fighting an uphill battle. You are probably surrounded by people eating all kinds of high carb foods, you probably got that skinny friend/relative that can eat anything and stay thin (NOT FAIR! I totally get it..). The first thing I recommend is track absolutely everything you eat. Lose it is only $3 bucks/month (best money I ever spent). Do not try and diet yet, just track what you are eating. Eat a cookie? Log it! Eat an entire party bag potato chips? Hey don’t sweat it! But LOG IT! Get into the habit of logging absolutely everything you put into your body no matter what it is, and don’t judge yourself for your bad eating habits, don’t worry you and me, we are going to fix this together!
After about a week (maybe 2 weeks), make a small change… I was eating about 250 net grams of carbs per day, so I set a reasonable goal for the next week… Lets see if I can get that down to 150 net/day for a week. One week goes by, easily beat it! All it took was cutting some bread out of my diet as well as rice and potatoes. Next step, 100 net/day. Weeks goes by I was at 120 net/day. Darn! I tried my best, but next week, I’m going to do it! Next week goes by I was at 99 net/day. Yes! I did it I hit my goal. Let’s see if I can do it again and again. 2 more weeks go by, and I was down to 80 net/day without hardly trying. Then I lowered my goal to 50/day and that is when it started to get hard. Now I had to cut that slice of toast out of my diet with my morning eggs. I had to cut that bowl of rice out with my meat. I had to really start making some hard changes, and I wasn’t always successful during the first month. I went over and hit 60/day, but I kept at it, kept logging. Today I average 21 Net/day carbs (not too bad right). The best part about the second time I got myself into Ketosis, there was ZERO side effects. No keto flu. I did have electrolyte imbalances for a while but was easily fixed with upping potassium and adding more salt to my food.
The key here is set reasonable goals for yourself that you know you can beat, you wont always be successful, but keep at it. Breaking bad habits is hard, but if you keep logging, and you keep at your goals, eventually you will break it!
Step 2: Eat only nutrient dense foods
This goes back to looking at food as building blocks and energy for your body, make sure every food you eat is to fulfil a specific nutrient requirement. You need more potassium, eat more kale/spinach, need to get your vitamin D up, eat some smoked salmon. Over time, your taste buds will change, and you will start really enjoying the foods you are eating. I absolutely LOVE kale now!
Also, this includes keto-friendly foods like bacon. I do not eat bacon. There is almost no nutritional value in eating it, so why eat it? Eat some steak instead.
If I eat a food with Carbs, it will be a very nutrient dense food and because my body needs those nutrients. What kind of foods am I talking about? Here are some examples:
73% + or more cocoa chocolate
Berries (strawberries for example)
Lemons/limes
Nuts and seeds of all kinds.
All kinds of vegetables like broccoli, spinach, kale, Peppers, Onions
The Key to staying in ketosis when you are consuming foods with carbs is moderation. Yes that 70% chocolate has sugar in it, but I eat one square MAX per day. That one piece of chocolate has 4.7 grams of net carbs and 2 grams of fiber. There is plenty of room in my daily carb limit to allow for it. As long as my weekly average total carb intake stays under 25 grams/day, I am good (my personal set goal).
Step 3: NO CHEAT DAYS!!!
Once you are in the groove, and you got your carb intake to your set goals, be EXTREMELY strict with food intake. Allow for ZERO cheat days and have a ZERO tolerance policy on any "empty carb" food. What do I mean by empty carb? any food that is high in carbs and has no nutritional value, like cookies, chips, ice-cream ect... Cheating will get you kicked out of ketosis and is the path back to bad eating habits and putting the weight back on and that is exactly what happened to me! Just don’t do it. We are not eating for comfort anymore; we are eating because our bodies need this specific nutrient. This is the goal.
Step 4: Fasting
You don’t need to do this right away, make sure you get yourself into the habit of logging, and eating foods that are nutrient dense and make sure your body is in ketosis first. Like with before, don’t try and jump headfirst into fasting, take small steps and build on it every week. Start with a shorter duration fast once per week, for 12 hours, then increase slowly until you hit 18 hours. The end goal here is twice per week for a minimum of 18 hours. If you get hungry and you cant do it, don’t beat yourself up over it, its hard! Your body will fight you and want you to eat. Try again the next week with your set goals. Just make sure you are eating those nutrient dense foods we talked about above. As your body becomes more and more fat adapted, this will get easier and easier.
I am currently fasting for 24 hours on Mondays and Tuesdays. Monday morning I eat 2 fried eggs and drink my coffee with half and half then fast until Tuesday morning. Then on Tuesday morning, I will eat 2 fried eggs and that same coffee without eating until Wednesday morning. It is currently Tuesday and I have not eaten since this morning. I won’t eat until tomorrow morning.
To prep your body for long fasts that will allow your body to eat itself with ease is making sure you are LOADED with TONS of nutrients, (remember step 2?). Saturday and Sunday are prep days for that fast. I eat dark leafy greens, like Kale, and Spinach, cheesy broccoli I make myself, peppers, ect... I eat lots of nuts and seeds, Walnuts, pecans, brazil nuts, peanut butter, steak, Smoked raw salmon. I will eat a little bit more than my metabolic rate, about 200 calories more (2500 cal). I also generously salt everything so that I am around 4000 MG for the day. This will load your body with potassium, magnesium, and sodium. Then I go into my fast on Monday. Perfect for me since I need to be at work on Monday and Tuesday.
If you do this, when you go into your fast, you will have plenty of nutrients/electrolytes for your body to just eat your own fat off your body. You probably wont even feel hungry for many hours on end, but if you do get hungry, drink lemon in water, or apple cider vinegar to suppress your hunger.
Now, the key to coming out of your fast is to NOT over-eat. Eat VERY SLOWLY (I cannot emphasize this enough). Take bites, chew, put your fork down, wait 10-30 seconds after you swallow, then take another bite. Eat high fat foods like cheese, eggs, peanut butter. This will help you feel satiated. Try and keep your first meal out of a fast at around 1000 calories.
Step 5: Exercise
Try and add exercise into your weekly routine and this will help you lose the weight even faster, but is not necessary to lose the weight. Exercise is really good for you anyway. For me personally, I picked up swimming (I swim 2 miles 3x per week now), and I feel great afterwards, all those endorphins! So why not?
Step 6: For life!
What do I mean for life? What I mean is that you need to view keto as a for life plan. The key to staying healthy is eating healthy. So why ever go back to your old way of eating? On this diet, I feel great, my libido is way up and I have tons of energy to do things! I want to go outside and work on my car! I want to go to the gym. When you are eating healthy, you will feel amazing, you will have moments of euphoria, you will be happy, you will have an amazing sex life! That guy/girl you like at the gym will notice you. You will no longer be ignored! You will also be smarter, your mental clarity will be better than ever, you will be able to focus on your goals!
Final piece of advice: You will fail… yes you will fail at your goals over and over again, I still fail my goals once in a while. Last week I had a day where I went up to 30 net/day carbs and ate 2600 calories (DARN!), but I didn’t give up! I wont give up! Sometimes you will slip, but as long as you set reasonable goals for yourself and tighten those goals solely over time, and you keep at it, you will be successful in the long run, and you will get the weight off! Don’t focus on the scale, but focus on getting into healthy eating habits, focus on exercising and I promise you, the weight will come off!
submitted by Ultravis66 to keto [link] [comments]

2024.05.13 08:50 Wide_Treacle_4732 Calories in Lamb Forequarter

Does anybody know the exact amount of calories in Costco lamb forequarter chop steaks? I am going off the Woolworth's nutritional label for their lamb forequarter product (which you can find by googling it) but the problem I am having is I get the feeling the label is not quite right.
Further explanation below...
I am trying to lose weight and I would eat 3 steaks for dinner but found I wasn't losing any weight at all and in some cases it caused me to gain a little bit of weight. After which I switch over to 2 steaks and found I was starting to lose weight again. Problem is I don't feel particularly full after my dinner. If I had to put a number on it I would say I felt 65-70% full on 2 steaks and when I was eating 3 steaks I was at 90% satiety and could go the next day without eating until dinner.
Does anyone know if the nutritional labels include the bones of the meat? And do they take into account the weight change after cooking? (Which I've measured before and after it is a 20-30% weight loss difference after cooking).
submitted by Wide_Treacle_4732 to ketoaustralia [link] [comments]

2024.05.13 04:56 mxlmxl 28 Days/4 weeks on Carnivore - Thought id' share my experience

I've just finished 28 days on carnivore. 43M. Diet before was a typical Australian/US style diet. Lots of carbs from bread, potatoes, chips, fries, sugars, processed foods and such.
For context, I went 100% full carnivore, no period of change. My foods consist of: Beef (Mince/Ground, Rib Eye, Chuck, Shortribs), Pork Belly, Bacon, Chicken wings/legs, Lamb (Chops, leg, fatty parts), Eggs, Grass fed butter.
CHANEGS:
ISSUES:
TIPS:
​
That's about it. Losing fat, getting leaner, feeling more energetic, and not at all bored yet of the foods. If considering it do it. Just watch out for hydration.
submitted by mxlmxl to carnivorediet [link] [comments]

2024.05.12 18:11 Olivesplace “Special Edition: Your Wartime Food” pamphlet, c.1941-1945, from Kroger Grocery & Baker Co.

“Special Edition: Your Wartime Food” pamphlet, c.1941-1945, from Kroger Grocery & Baker Co. submitted by Olivesplace to Olivesplace [link] [comments]

2024.05.12 17:25 Dazzling-Goal-9537 Hey guys :) I am doing a research on gamified calories trackers.

What gamified tools would you like most in a gamified nutrition tracking app. Please like the messages :)
Choices: - self-designed avatar (reflects your own progress) - Steaks (motivation booster) - community for sharing tips/recipes - challenges/battles alone or with others
If you want to add something or have some Tipps please let me know :)
submitted by Dazzling-Goal-9537 to nutrition [link] [comments]

2024.05.12 01:18 JurassicTerror Just bought 2 steaks

And paid $56… granted they were ribeyes, they’re massive and from Whole Foods. But I’m just now getting started with eating more carnivore and cooking my own steaks. What’s the best value hacks out there? Best cuts nutrition wise in the carnivore context and that are the most affordable. Definitely can’t be doing daily ribeyes. Lol
submitted by JurassicTerror to carnivorediet [link] [comments]

2024.05.11 11:58 Sefirax Why do dry foods contain mostly carbs if cats are strict carnivores?

Why do dry foods contain mostly carbs if cats are strict carnivores?
Hi hi so I give my cat both wet and dry food. But his diet is mostly dry food. But when I read the nutritional label for the cat dry food company called Purina, the first ingredient is whole grain cereals which is mostly carbs. And it further says that Meat and animal derivatives (of which 2% beef and 2% chicken in steak and disc shape kibbles. I attached a picture for the nutritional label for it.
I understand there’s a decent amount of proteins in whole grains but is it bad that they’re getting most of their proteins from plant based since only 4% is meat derivatives and cats are known to be obligate carnivores?
Is the nutritional value good enough for this brand? If not, does anyone know any good alternative brands that have a good amount of meat derivatives in them? How do I give my cat a good diet which meets all the requirements for a carnivore diet?
I also don’t understand why don’t they mention the percentage of carbs in the nutritional label since most of it is carbs? Is it because they serve as no nutritional value?
And another concern of mine was in the nutritional additives they mentioned Thiamine, vitamin A etc, but they didn’t mention Taurine nor Arginine which cats have a HIGH requirement for and is found exclusively in meat. How do I know if the dry food has those 2? I mean it does say that it met the standards for AAFCO then why aren’t they mentioning it in their nutritional additives?
I was also looking at the nutritional label for the same brand for their wet food which is mostly meat and gravy. And I heard wet food is better than dry food but the nutritional label don’t look much different compared to the dry kibble. Also attached a picture for it. But here’s the rundown:
COMPOSITION: Meat and animal derivatives, (of which chicken 4%), cereals, minerals, various sugars.
ADDITIVES: Nutritional additives: IU/kg: Vit A: 541; Vit D3: 83; mg/kg: Fe (E1): 19; 1 (E2): 0.24; Cu (E4): 2.14; Mn (E5): 3.7; Zn (E6): 31
P.S so sorry for the bombardment of questions!
submitted by Sefirax to cats [link] [comments]

2024.05.11 11:28 Sefirax Why do dry foods contain mostly carbs if cats are strict carnivores?

Hi hi so I give my cat both wet and dry food. But his diet is mostly dry food. But when I read the nutritional label for the cat dry food company called Purina, the first ingredient is whole grain cereals which is mostly carbs. And it further says that Meat and animal derivatives (of which 2% beef and 2% chicken in steak and disc shape kibbles.
Here’s the rundown for the Nutrition label: Ingredients: Wholegrain cereals (Corn, Wheat); poultry by product meal; wheat gluten; soybean dried; minerals and vitamins; poultry oil; flavours (chicken, beef, turkey, lamb, asparagus, sweet corn); colours; amino acids.
Guaranteed Analytics: Crude Protein - 28% (MIN), Crude Fat - 9% (MIN), Crude Fibre - 5% (MAX), Crude Ash - 9.5% (MAX), Moisture - 12% (MAX), Calcium - 0.6% (MIN), Omega 6 Fatty Acids - 1% (MIN), Taurine - 0.1% (MIN), Vitamin A - 4540 IU/kg (MIN), Metabolizable Energy (ME) - 3.42 kcal/g
I understand there’s a decent amount of proteins in whole grains but is it bad that they’re getting most of their proteins from plant based since only 4% is meat derivatives and cats are known to be obligate carnivores?
Is the nutritional value good enough for this brand? If not, does anyone know any good alternative brands that have a good amount of meat derivatives in them? How do I give my cat a good diet which meets all the requirements for a carnivore diet?
I also don’t understand why don’t they mention the percentage of carbs in the nutritional label since most of it is carbs? Is it because they serve as no nutritional value?
And another concern of mine was in the nutritional additives they mentioned Thiamine, vitamin A etc, but they didn’t mention Taurine nor Arginine which cats have a HIGH requirement for and is found exclusively in meat. How do I know if the dry food has those 2? I mean it does say that it met the standards for AAFCO then why aren’t they mentioning it in their nutritional additives?
I was also looking at the nutritional label for the same brand for their wet food which is mostly meat and gravy. And I heard wet food is better than dry food but the nutritional label don’t look much different compared to the dry kibble. Here’s the rundown:
COMPOSITION: Meat and animal derivatives, (of which chicken 4%), cereals, minerals, various sugars.
ADDITIVES: Nutritional additives: IU/kg: Vit A: 541; Vit D3: 83; mg/kg: Fe (E1): 19; 1 (E2): 0.24; Cu (E4): 2.14; Mn (E5): 3.7; Zn (E6): 31
P.S so sorry for the bombardment of questions!
submitted by Sefirax to AskVet [link] [comments]

2024.05.11 09:16 Historical_Sky8774 Old-Scool Diet 2.O af

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Old-Scool Diet 2.O
"A comprehensive article on bodybuilding diet minutiae - and SO MUCH MORE
What follows is my version of an old school (mid-80s to early 90s) bodybuilding fat-loss diet/regimen, with an updated (2020's) dietary supplementation plan. This type of diet was very popular when I was a child and produced results for many who used it. I was reminded of such diets by bodybuilding writers such as John Romano, who wrote about the basic bodybuilding diet in an issue of Muscular Development sometime around 2008.
Although renowned for its simplicity, it can become somewhat monotonous. The key tenets of this type of fat loss diet are 1) being in a slightly negative caloric balance, 2) using a simplified shopping list of 15 or fewer items, and 3) taking in large amounts of protein, a moderately large amount of carbohydrates, and a small/modest amount of dietary fat.
You will consume 3-4 "whole-food" meals per day along with 1-3 protein shakes (more on workout days and less on off days). You should drink at least 1 gallon worth of calorie-free liquids per day.... the closer you get to 1.5 gal and even 2 gal (if you're really big) the better.
The Shopping List
So, you're at the grocery store and you're in and out within 10 minutes. You don't care about the weekly sales (unless they involve one of your "weekly 15" items). Thus, grocery shopping becomes a snap.
As for the items themselves, a basic "old school" bodybuilding diet would likely contain:
  1. Eggs
  2. Milk (skim or 2% or UF/CFM)
  3. Chicken Breast (boneless and skinless)
  4. Tuna chunk light, canned
  5. Cottage Cheese (2-4%) & red-fat cheese
  6. Lean Gr Beef or Sirloin, NY strip, etc Steak
  7. Rice
  8. Oatmeal
  9. Whole wheat (or white) Bread
  10. Apples
  11. Oranges
  12. Pasta
  13. Frozen Berries
  14. Bananas
  15. Broccoli
Of course, you can rotate in other vegetables such as corn on the cob, salad greens, and lettuces (with light balsamic or low-carb vinaigrette dressing if a salad) etc etc.
Eating a variety of wholesome foods that are (by and large) as unprocessed (aside from rice and oatmeal which must be processed as well as some dairy items) as possible typically means you'll be getting a wide spectrum of nutrients, including both macro and micronutrients. A daily multivitamin/mineral tablet can ensure you're filling any gaps in micronutrient needs (vitamins and minerals). As for macronutrients, this diet provides the bulk of its calories as protein and carbohydrate with only about 10% of the daily calorie allotment being reserved for fats.
What is the logic behind the macronutrient breakdown?
You'll be eating about 45-50 percent of your calories as carbohydrates and 40-45 percent as protein with only 10-15% as fat.
Why 45-50% as carbohydrate? Carbohydrate is stored in the liver and muscles as a substance called glycogen. For every gram of glycogen stored within the body, there are 2.7 grams of water attached. This gives the muscles a pumped appearance and feeling. This also means the muscles are well stocked with stored energy. The majority of your weight training sessions will involve anaerobic exercise. This type of exercise utilizes the glycolytic energy pathway to generate ATP or Adenosine Tri Phosphate.
(Note: The amino-acid-based dietary supplement Creatine also supports ATP synthesis by donating Phosphate to ADP).
Having adequate amounts of both calories and carbohydrates helps prevent dietary-induced drops in TSH.... or Thyroid Stimulating Hormone. This, in theory (and empirical practice) keeps one's metabolism humming and prevents one from "drying out." Simply put, you'll get great pumps in the gym thanks to all that stored water (remember 2.7 grams of water is stored per gram of glycogen).
Energy-rich carbohydrates (grains and fruits) differ from fiber-rich vegetables. Not only do energy-rich carbohydrates provide far more calories but the calories they supply raise blood glucose levels markedly and rapidly. These types of carbohydrates are more easily broken down into simple sugars (glucose etc). Simple sugars and carbohydrates such as rice and white bread are termed high-glycemic (they spike serum blood sugar and insulin levels) while whole wheat or rye bread and things like oatmeal and non-starchy vegetables are deemed low-glycemic.
To be completely forthright and technical all carbohydrates and macronutrients provide energy. The phytonutrients, micronutrients, and fiber aside, carbohydrates simply provide a "higher octane" energy (than protein or fat). ATP is regenerated via the glycolytic energy pathway; carbohydrates stoke the glycolytic energy pathway most efficiently. Despite this, carbohydrates are technically unessential.
Fat and in particular protein can both be used to create carbohydrates. And both fat and protein can supply energy. But fat and protein contain essential nutrients the body cannot manufacture. These essential nutrients are essential fatty acids (EFAs) and essential amino acids (EAAs).
What about Protein?
Because you're getting roughly half of your calories from carbohydrates the protein you take in will likely be spared from providing energy - at least that's what we're hoping for. You're going to shoot for 1 gram of protein per pound of body weight. The actual range of values would be between 0.8g/lb to 1.4g/lb (grams of protein per pound).
You're going to want to consume high-quality, complete protein from sources such as meat, poultry, fish, and dairy. If you have 4 meals and a shake and are taking in let's say 225 grams of protein per day that works out to 45 grams per "feeding." To be more realistic we'll simply say take in between 40-50 grams of protein per feeding.
Protein supplies nitrogen and the "building blocks" of skeletal muscle tissue (amino acids). Protein is essential because 8-10 amino acids are considered essential (other amino acids can become essential in certain situations or circumstances, they are called conditionally essential amino acids).
If you're 200 lbs taking in 1.25 grams protein per pound of bodyweight you're consuming 250 grams of protein per day. Protein contains 4 calories per gram. Thus you'd be consuming 1,000 calories of protein. At 45-50% of total daily calories, carbohydrates would comprise app 1.25x worth of calories as compared to protein. Thus, carbohydrates would come to 1,250 calories. Total daily calories would thus far be 2,250.
2,250 divided by 0.9 yields 250 calories, and at 9 calories per gram that would afford us a mere (roughly) 25 grams of fat. I would at least double this figure (not counting supplemental fats). 50 grams of fat adds 450 calories. 450 plus 2,250 yields 2,700 calories total. Thus, your diet breakdown will be closer to 16-20% fat (20% when including supplemental EFAs), 40% protein, and 40-45% carbohydrate).
Note: If need be, you can cut down carbohydrates by a few hundred calories and increase your protein consumption. This would change the dietary breakdown to roughly 40/40/20 (popularized by Barry Sears as the Zone diet).
You'll want to stay on this diet for a week and record how you felt, what you ate, and how well you slept. Every other day weigh yourself after your morning shit, shower and shave. If you maintain your weight the 2,700 calorie mark is your body's "set-point target." To reduce excess weight (fat) reduce your total daily calories by roughly 10-15 percent and exercise 3-5 days per week. Include cardiovascular training in addition to your weight lifting to further speed up your fat loss efforts. You can do LISS (low-intensity steady state) cardio (walking) or you can do HIIT (High-intensity interval training) cardio 2-5 times per week. Personally, I would choose 5 45-minute leisurely walks over other forms of cardio.
What about "fat burners?"
When people say "fat burners" they're referring to thermogenic agents which speed up the body's metabolism by some 5% or so (5-8% for an hour or two). In the 90s both Phentermine and the ECA stack were popular. These catecholamine-based compounds were potent appetite suppressants, particularly phentermine. The ECA stack was/is also a beta-adrenergic agonist. Since then a host of other supposedly "thermogenic" compounds and preparations have come into the limelight. Yerba Mate comes to mind, as do the popular OTC products Xenadrine and Hydroxycut. Even plain old caffeine is sometimes considered a first-rate "fat burner."
The truth is these products barely increase metabolic rate enough to make much of a difference. Most of their worth comes from their appetite-suppressant effects. Now, I'm not saying if you're suddenly prescribed Adderall or start smoking ice you won't lose weight - you will. It's simply that most weight loss, even from strong stimulants, comes from their appetite-suppressant effects.
The only "fat burners" that truly increase fat burning without the need for appetite suppression are L Carnitine and Cardarine. Cardarine is a peroxisome proliferator-activated receptor-delta agonist. Cardarine enhances lipolysis during exercise. Training increases energy availability by promoting catabolism of proteins, and gluconeogenesis, whereas GW501516 enhances specific consumption of fatty acids and reduces glucose utilization. L Carnitine can be beneficial to exercise performance and fat loss; paradoxically it also suppresses T3, or active thyroid hormone.
T3 or Cytomel can be used to markedly increase resting metabolic rate, but "T3 burns through muscle and fat indiscriminately." You can reduce the amount of muscle tissue being burned and attenuate the reductions in "muscle pump" experienced when supplementing with extra T3.
To do so you'll need to drink water like a camel and supplement your diet with beetroot crystals and citrulline malate. You'll also want to utilize Tadalafil or Cialis. Surprisingly, aside from increasing the pump one experiences from lifting weights Cialis also increases fat burning and creates more BAT (Brown adipose Tissue as compared to WAT... white adipose tissue), relatively speaking. BAT is metabolically active and behaves more like muscle in this respect.
To reduce muscle loss while on higher doses of T3 nothing short of AAS (@ least 200-300 mg/wk, if not 400mg + per week) will truly help. SARMS such as RAD-140 may be of some (yet limited) value. To be honest I would avoid T3 supplementation unless also using Testosterone (Enanthate 400mg/wk) or other AAS.
As for fats, their consumption is largely incidental on this diet and comes from the dairy, red meat, poultry, occasional salad, or handful of mixed nuts one might expect to consume if adhering to the aforementioned dietary principles .
This means the amount of saturated fat as compared to MUFAs or PUFAs will be somewhat high. To remedy this one can consume tuna packed in soybean oil as well as by supplementing 3x per day with triple concentrated, enteric-coated, fish oil capsules. These fish oil capsules break down in the small intestine and there are no fishy burps with them thanks to that enteric coating. They are extremely rich in the special fatty acids EPA and DHA, Eicosapentaenoic acid and Docosohexanoic acid.
One might also supplement with an Udo's Omega 3:6:9 blend of daily supplemental oil.
As for specialty fats, one must purchase the next two in supplement form. CLA is conjugated linoleic acid and it helps improve body composition over time by increasing muscle mass and decreasing fat mass. Sesamin has a host of potential health benefits. Together these two designer fats can markedly improve physical aesthetics, health, and overall well-being.
Finally, there is GLA or gamma linoleic acid. Unless you eat a lot of cashews you'll want to get this fatty acid in supplement form as well.
Note: You needn't supplement every specialty fatty acid mentioned to reap benefits from each fatty acid you choose to use.
The GOLDEN RULE of DIETING: CICO
Calories in vs. calories out. It's so simple yet so misunderstood. When you reduce dieting down to its least common denominator it's CICO you're left with. If you aren't gaining or losing weight you're at an established set-point. You're at current equilibrium. It also means you're essentially burning just about every calorie you take in (burning every single calorie to be more precise, it's just the body's ebbs and flows and an equilibrium setpoint is usually somewhat elastic ).
If you begin to regularly consume more calories than your BMTMR allot (and than you burn via daily movement and exercise), you will put on additional body mass (including both fat and skeletal muscle). If you begin to consume less than your BMTMR allot, and/or begin exercising yourself into a negative caloric balance, you will lose weight, typically a combination of fat and muscle (but usually far more fat than muscle, particularly if one lifts weights throughout).
Note: BMTMR = Basal & Total Metabolic Rate
So are all macronutrients equal then? I mean, do all macronutrients convert into ATP at the same efficiency rate?
Technically no they do not. Protein is far less efficient in its conversion to ATP as compared to fat or carbohydrate. Thus, it takes MORE protein to create "x" amount of ATP. Remember, ATP stands for adenosine triphosphate. It is the body's preferred cellular fuel for high-intensity, high-octane activities. In this sense, protein's inefficiency in converting to ATP means a calorie really isn't a calorie after all. (Because) It takes more protein calories to create "x" amount of ATP than if one were creating that same "x" amount of ATP from carbohydrate or fat calories.
Now that that anomaly is out of the way it's best to simply memorize CICO, calories in vs. calories out, irrespective of macronutrient source. This is the most practical, tried and true way to diet scientifically.
So you've established your caloric allotment for metabolic equilibrium and lowered that figure by 10-15%. You've added in 3-4 30-minute LISS cardio sessions per week in addition to 4 weight-lifting workouts. You're beginning to lose weight week in and week out and then your progress slows and eventually stalls. Your body has become accustomed to the lower calories and the extra workload. Unfortunately, aside from supplementing your diet with substances such as Cardarine or Clenbuterol, there is little more you can do outside of dropping calories once more.... (or adding even more cardio).
Over time these successive reductions in calorie allotment lead to a reduction in TSH, or thyroid stimulating hormone. It's the body's way of slowing things down in an effort to maintain homeostasis. To continue improving body composition one mustn't merely lose as much fat as possible, but also must maintain the muscle mass one has - or even build a bit. Now I'll come right out and say it, if you're 6-10 weeks into a strict fat loss diet you're not going to be concerned with building additional muscle unless you're using Testosterone and/or other AAS and PEDs. Even then, if juicing quite a bit, at some point building muscle transitions into preserving muscle. No matter how much you're pinning if you aren't eating enough calories you simply cannot (physiologically) add appreciable lean fat-free body mass.
To boost the body's T3 levels one can supplement directly with T3 (Cytomel) or with pro-active-thyroid T4 (converts to T3 in body; Synthroid). There is supplemental T2 but I advise readers to steer clear of this thyroid analogue. Another way of boosting T3 levels, and a legal, natural way to boot, is by having periodic carbohydrate-rich refeeds and higher calorie days. Have a carbohydrate-rich meal every 3 days if on a lower carbohydrate diet as well as a higher calorie day once every seven to ten days whether on a mixed macronutrient or a lower carbohydrate type diet.
How many meals do you need to eat per day?
While there is potentially some slight advantage to eating several smaller to moderately sized meals spaced evenly throughout the day the science says "when you eat the bulk of your calories makes little to no difference." So if you'd rather have two larger-sized 1,350 calorie meals and then intermittently fast for the rest of your wake-sleep cycle (or "day" whether a 1st, 2nd, or 3rd shifter etc) go ahead. That said, I would personally recommend at least 2-3 whole food-based meals and 1-3 protein shakes per day for best results in the gym. As for weight loss, remember it boils down to CICO: whether you have 10 270-calorie mini-meals or one 2,700-calorie smorgasbord makes practically no difference.
What about enhancing insulin sensitivity and improving glucose metabolism while imparting a nutrient-partitioning effect?
I first learned of the term Glucose Disposal Agent while reading Dan Duchaine's Underground BodyOpus. Dan was recommending an isocaloric diet at one point but I believe he'd moved onto cyclical ketogenic-type dieting by the early to mid-90s - and obviously by the time he wrote Underground BodyOpus. Because catecholamines work better in low (serum) insulin environments and because high levels of insulin in the blood render fat-burning enzymes such as HSL largely inert, it is a good idea to release as little insulin as is necessary/possible. Postprandial serum insulin concentrations share a direct correlation with postprandial (after a meal) blood glucose levels. To help optimize glucose metabolism and loweoptimize postprandial glucose numbers far more efficiently - while also driving nutrient partitioning by enhancing the selective expression of GLUT 4 (on muscle cells and not fat cells), one should consider the use of glucose disposal agents such as Na R ALA and Berberine HCL.
Over time the use of GDAs improves insulin sensitivity markedly, assisting in the significant attenuation of metabolic syndrome. Berberine alone has been shown in some clinical trials to perform as good or better than the popular diabetic medication Metformin. Na R ALA is the most bioavailable form of alpha lipoic acid and you need only 250mg 2-3x/day to reap major benefits. If you use the cheaper form of alpha lipoic acid use 400-700 mg 2-3x/day.
To these two GDAs I would recommend a form of Vanadium, Vanadyl Sulfate. I would also add a form of chromium, either chromium picolinate or chromium polynicotinate. There are scores of various GDA or GDA-like compounds to choose from. For the most bang for your buck start and stick with this 4 part GDA stack before adding additional GDA compounds into the mix.
Note: If you combine the regular use of GDAs with a modified lower or low-carb diet one can literally reverse Type 2 Diabetes, particularly if the disease is in its early onset stage(s).
Maintaining Energy (to train intensely) while on a reduced-calorie diet
When you lift weights getting that all too familiar "pump" feels amazing. Arnold Schwarzenegger once compared it to sexual release - even going so far as to claim the "pump was better than cumming." I would have to disagree with Mr. Schwarzenegger on that, but I will concede that getting a vein-bursting, skin-splitting pump (obviously I'm embellishing: no pump bursts veins or splits the skin) gives one a major short-term motivational boost as well as an endorphin rush. It also feels great and makes one look more muscular and vascular. But getting a great pump while in a major caloric deficit, particularly if one is restricting carbohydrates, becomes difficult to say the least. So how does one boost the body's high-octane "energy" source, ATP, without taking in extra calories?
If you were unaware that ATP can be supplemented directly (orally), now you know. PEAK ATP is a well-known ATP supplement. In addition to supplementing directly with ATP one can also utilize Creatine Monohydrate (or other forms of creatine) to behave as a Phosphate donor. Creatine is stored within the body as creatine phosphate. Creatine phosphate donates its phosphate ring to ADP, or Adenosine Di-Phosphate, creating ATP, or Adenosine Tri-Phosphate. As you know ATP is the body's preferred "high-octane" cellular-energy-medium. Creatine and ATP are both important to high-intensity anaerobic exercise. But what about boosting the glycolytic energy pathway?
The body utilizes glucose and stored glycogen to replenish ATP. When glucose/glycogen is in low supply the body will utilize glycogenic amino acids (in a process called gluconeogenesis) to boost serum glucose concentrations, especially while involved in intense exercise such as weight lifting (bodybuilding). Supplementing (pre-workout) with whey protein isolate and/or EAA/BCAA+Glutamine can help prevent the body from utilizing its muscle tissue as a donor source for gluconeogenically-derived "energy."
Note: Glutamine can increase both hepatic and skeletal muscle glycogen stores (without carbohydrates).
Another thing you can do to enhance fat burning is to increase the proportion of fuel burned as fat during exercise. To achieve this supplement with the PPAR delta agonist Cardarine. Cardarine markedly increases cardiovasculaendurance capacity as well as muscular endurance. You'll be getting a few more reps per set on your higher rep sets and increasing the amount of fat (instead of blood sugar) your body is using while doing so.
Note: Stacking Cardarine with the infamous lipotropic L Carnitine may further enhance each supplement's effects.
Note: I have a separate article written on L Carnitine. See this article to learn everything you would ever want to know about L Carnitine in less than 5 minutes.
What about maintaining the muscle mass you built while in a caloric surplus after you diet your way into a significant negative caloric balance?
The supplement HMB, Beta Hydroxy Methyl Butyrate was over-hyped in the 90s. Everybody was looking for the "next creatine." And HMB showed promise. Then the research trickled in. Initially, HMB appeared to be of little value. Then more and more research poured in. Today we know HMB is most effective as an anticatabolic supplement.
HMB helps ensure the body remains in a positive nitrogen balance, but not by increasing protein synthesis. Rather, HMB reduces the breakdown of muscle mass (protein), and is particularly useful in lower-calorie settings, and/or high-stress situations (including recovery post-surgery and healing from serious burns).
You'll want to use a minimum of 3 grams of HMB per day. Amounts as high as 10 grams or more daily can be costly but are safe (and more effective than lower dosages, which does not necessarily hold true for other dietary supplements).
A second anticatabolic supplement you might consider is Phosphatidylserine or PS. The use of PS is reportedly effective in reducing excessive serum cortisol concentrations. Cortisol, a glucocorticoid, increases protein catabolism. This supplement can be costly to use, however.
Some trainees, gurus and gym pundits firmly believe the conditionally essential amino acid Glutamine is a potent anti-catabolic substance. The research on Glutamine's efficacy for athletes isn't clear; some studies show benefit(s) while others clearly do not.
If you're using appreciable amounts of protein powder (Whey Protein Isolate, Pea Protein Isolate, Caseinate, Milk Protein Isolate) you'll be getting about 4-5 grams of Glutamine (and precursors) per scoop (app 25 grams of protein. Most protein rich whole foods are also rich in Glutamine.
If you're in a caloric surplus (off season mode) then additional Glutamine is essentially a waste of money. Glutamine is best utilized while in the throes of strict dieting, when muscle mass losses are most likely. Glutamine can contribute to the Amino Acid Pool and act as a gluconeogenic donor if need be. Glutamine can also help restock both hepatic and skeletal muscle glycogen stores INDEPENDENTLY of carbohydrates (Glucose). To enhance glycogen replenishment, particularly in the peri-workout period, Glutamine must be taken in very large doses (up to 15-20 grams pre/intra workout & post workout).
Another thing you can do to reduce the loss of muscle mass while dieting is to raise your protein consumption to as high as 1.5 grams per pound of body weight. Of course, you'll have to have a commensurate reduction in calories from carbohydrates and/or fat.
And remember, while dieting to maximize fat-loss your goal isn't to build muscle, but instead to maintain that muscle which you've already built. This means you must take care to avoid overtraining. Not only is overtraining unnecessary at this stage, but it can be extremely damaging to one's physique. You run the risk of injury anytime you step foot in a gym but the probability of injury is geometrically increased if one is overtraining, particularly while on a low-calorie diet. Limit your weekly lifting sessions to no more than 5. Don't go crazy on the volume (# of sets) and stay in the 8-12 rep range most of the time (you can do more or fewer reps but 8-12 is a great rep range for most). You aren't going to be setting any PRs here.
Can you tell us what a sample day of eating might look like?
Let's say you decide on 3 whole-food meals, 2 shakes, and a snack every day. Let's assume your shakes are composed of ultrafiltered skim milk (12 g protein and 8 grams carbohydrate w/ 0g fat per 8oz), 2 scoops whey isolate (40 g protein), a small banana, and 1/2-1 cup frozen strawberries. By themselves, the two protein shakes will supply 130 grams of protein. And remember, at the beginning of this article we said our hypothetical dieter was 200 pounds. Thus your total daily protein goal in grams was 250 grams per day. Hence, you need only consume 120 more grams of protein, divided between 3 whole food meals and your optional snack.
Your total daily calorie and macronutrient allotment breakdown:
Calories: 2,700 Protein: 250 grams, 1,000 Cal Carbohydrate: 310 grams, 1250 Cal Fat: 50 grams, 450 Cal
Note: the caloric/macro breakdown above yields appx 37% protein, 46% carbohydrate, and 17% fat. This differs slightly from the 40/50/10 breakdown we began with but the actual percentages are simply a guide post. If you're more endomorphic you should probably drop the carbohydrates to 37% and raise the fat to make up the difference (or add protein for the same reason). If you're an ectomorph or mesomorph you can handle the 46% carbohydrate level without missing a beat.
Note: Supplemental fats do add additional fat grams (and calories to your daily totals). Thus, your total fat intake will likely be closer to 80 grams per day. You may also take a shot glass or two of extra virgin, cold-pressed organic olive oil 3-5 times per week to increase MUFAs in your diet.
Removing the protein shakes' nutritional values (130 grams protein, 0 grams fat, and roughly 60-120 grams of carbohydrates: one protein shake may be simply protein powder with milk or water and ice) leaves 120 grams of protein, 50 grams of meal-derived fats (excluding supplemental fats) and approximately 190-250 grams of carbohydrates for the remainder of the day. These figures will be spread (evenly or unevenly) over 3 whole-food meals and one snack. This works out to 40 grams of protein, 80 grams of carbohydrates, and about 15-20 grams of fat per meal. Under this scenario, your snack would have to be something like sugar-free jello which has practically no calories whatsoever.
As for how you put together your meals....
Because your list of foods was basic and limited to 15 items you'll have an easy time putting potential menus together. Choose foods from your list and match up their nutritional values to fit the macronutrient and caloric allotment for each of your 3 whole-food meals.
Note: If you need more variety go ahead. The number of different foods you eat has no intrinsic bearing on the results you'll achieve from dieting. I give the 15-item limit to reflect the authenticity of old-school bodybuilding dieting as told by John Romano, the famous bodybuilding author, and for simplicity's sake.
Look up the nutritional value of the various 15 (or more) foods you chose for your diet and write them down on the front page of your diet journal. You're going to want to make use of nutrition labels anytime you deviate from your list of foods. And if you're not accurately eyeing up proper portion sizes you'll want to invest in a food scale. Studies have shown that people who didn't record what they ate often overate far more than what they self-reported they'd eaten. The same goes for people commonly overestimating portion sizes. That's why you're going to record everything you eat and weigh out or measure proper portion sizes.
So how do you know how many calories you should begin the diet with?
There are many useful diet and macro calculators available online. One figure I've come across quite a bit is 15-17 calories per pound of body weight as a good, "average" starting point. For a 200 lb person, this works out to between 3,000 and 3,400 calories per day, which might be a bit high. If consuming even 1.25 grams of protein per pound of body weight that 15-17 cal/lb figure leaves 2,400 "energy" calories to come from carbohydrates and/or fats. Our hypothetical diet above was 2,700 calories with 250 grams of protein for a 200-lb individual.
So the two figures (2,700 cal and 3,000- 3,400 cal are close enough to be compatible and would likely fit any 200 lb hard training individual quite well - but we can't be certain. The only way to do that is to keep a diet journal for a minimum of 7 days where you record every morsel of every foodstuff you consume, each and every day and night. You also tally up your macronutrient totals for each of the seven days. At the end of those seven days, if your weight has remained the same, you have found your homeostatic caloric setpoint.
Add up the total amount of calories consumed over the seven days and then divide the resultant figure by seven. You now have your starting caloric allowance. If you want to gain quality mass you would increase your calories by 10-15%. But, we want to lose fat, so we will cut out starting caloric allowance (homeostatic-setpoint) by 10-15%.
If you simply don't have the discipline to keep a food journal you'll also have trouble keeping track of calories later on in the diet and end up overeating, even if unintentionally. That said, 15-17 cal/lb of body weight is a good average starting range for most lifters.
If you'd like, I'm open for consultations.
Contact me for nutritional, dietary supplementation, and exercise regimen consulting.
Mike Renteria BigMikeRenteria@gmail.com BPVA Summer 2024
Photo: Gunter Schlierkamp, IFBB LEGEND, 2002 GNC SOS CHAMPION (Defeated Reigning Mr Olympia Ronnie Coleman)
submitted by Historical_Sky8774 to u/Historical_Sky8774 [link] [comments]

2024.05.11 07:23 louielou8484 Help

Help
I don't know if this is allowed here, but can someone please advise me on how to cook this for mother's day? I am a fantastic home cook, but I have always been scared of steak. My mom requested scallops and shrimp, but I really wanted to do beef too, but I'm so worried to screw it up.
Thank you!!
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2024.05.10 19:28 Tiny_Whole_8362 blueprint without the pills

i'm looking to start with something akin to 70% blueprint diet. adopting the core principals and food items.
my issue is that, by Bryan's own admission, maintaining optimal nutrition (supposedly bc the diet is vegan?), he needs to supplement with a massive amount of pills.
if i'm adding chicken or steak into the diet, would that be a substitute for the giant pill stack?
in more general terms, is blueprint useful as a guide, or is it more all-or-nothing?
submitted by Tiny_Whole_8362 to blueprint_ [link] [comments]

2024.05.09 05:26 harshaljaiswal27 Oats Market Size, Share and Forecast by 2027

The global oats market size is expected to reach USD 6.90 billion, exhibiting a CAGR of 3.8% during the forecast period. The growing consumption of whole-grain foods owing to its health benefits will enable speedy expansion of the market, states Fortune Business Insights, in a report, titled “Oats Market Size, Share & Industry Analysis, By Type (Steel Cut, Whole Oats, Instant Oats, and Others), Application (Bakery and Confectionery, Breakfast Cereals, Animal Feed, and Others), and Regional Forecast, 2020 – 2027.” The market size stood at USD 5.18 billion in 2019.
Information Source - https://www.fortunebusinessinsights.com/industry-reports/oats-market-100199
The occurrence of coronavirus has exerted massive economic stress onto sectors in various countries. We understand that this health emergency has negatively impacted various sectors across the globe. Rising support from governments and several companies can help in the fight against this highly infectious virus. There are some industries that are struggling and some are thriving. More or less, nearly every sector is estimated to be impacted by this pandemic.
We are perpetually working on our reports to help uplift businesses in this crucial time. Our expertise and experience can offer enormous benefits to help regain during this global pandemic.
The report on the oats Market illustrates:
Market Driver:
Significant Utilization in Animal Feed to Drive Market
The vast application of oats in the animal feed industry owing to its properties to improve feed value will foster the growth of the market. The higher fat content compared to other cereals enhances energy content in the feedstock. Similarly, it adds key components for easy digestibility in animals. The balanced amino acid composition along with palatability makes it ideal for poultry, horses, and piglets. Thus, boosting the growth of the market. However, the wide availability of whole grains such as wheat, barley, sorghum, and quinoa that possess nearly the same nutritional profile can as an obstruction for the growth of the market. Besides, heavy demand for barley owing to its negligible cholesterol and triglyceride levels can further dampen the growth of the market.’
Mass Disruption in Food Industry to Impede Development during Coronavirus
The lockdown imposed by the governments has disturbed the supply chain activities, resulting in market closure and disrupted the food services sector. The food manufacturers and processors are observing several inhibitions in their operations. The shutdown of hotels, restaurants, & Café has negatively impacted the global market. Nevertheless, the production remained unaffected as deliveries of seeds, fertilizers, and crop protection was made available by the governments. Moreover, the ease accessibility of food supplies and commodities by the governments can aid in recovering losses and incite remunerative business outcomes.
Regional Analysis:
Increasing Health-Conscious Consumers to Aid Growth in Europe
The market in Europe is expected to hold a significant share during the forecast period owing to the high production in countries such as Russia, the U.K., Italy, and Spain. The increasing health consciousness among consumers to boost growth in the region. The increasing demand for healthy grain-based snacks will bolster the growth of the global market in Europe. The hectic lifestyles of European consumers have led to high nutritional food products. Hence, increased production and consumption in European Countries will spur opportunities for the market. North America is expected to hold the largest share in the global market owing to the growing consumption of porridge or oatmeal as a staple food.
Key Development:
November 2018: Nestle SA announced that it has added a new product to its cereals range containing whole grains, called Oat Cheerios breakfast cereals in the UK.
The Report Lists the Key Companies in the Oats Market:
submitted by harshaljaiswal27 to u/harshaljaiswal27 [link] [comments]

2024.05.09 03:26 Unfair_Win7281 Carnivore for competition prep?

Hi All, I just wanted some opinions. I started carnivore about two weeks ago and loving so it far. I went from constantly craving sugar, to no cravings at all and dropped about 2kgs. I’ve had absolutely no issues with IBS for the first time in years. It’s incredible.
I’m quite into bodybuilding and want to compete in icn in bikini in about 4 months (Australia). My understanding about nutrition and training is rock solid, and I’ve done a prep before on a meal plan with a coach (comp cancelled bc 2020 lol). This time however, I’m not getting a coach due to saving for a mortgage/wedding and the difficulty in finding one with experience/support of the carnivore diet. I’m not competing to win (this time), just for the experience. Is it feasible to comp prep on carnivore? I’m noticing I’m not getting a ‘pump’ at the gym when training and don’t know if that’ll impact my overall ability to retain muscle/lean out to comp standard.
My overall plan is to track my macros, aiming for a 65/35 ish split of fat to protein, with pretty much just beef mince, eggs and butter. Maybe some bacon and steaks on weekends. I’ll track my weight and measurements, and if it’s not trending down, I’ll drop overall calories and continue to monitor. I’m taking magnesium and a multivitamin. I used to take creatine, should I take it to supplement? My endurance with lifting has pretty drastically decreased and I’m pretty sore all the time. I did have one thought that I could have an apple preworkout, not carnivore I know, but that could help with training? I’m not sure! Any advice or experience is appreciated! Thanks!
submitted by Unfair_Win7281 to meatogains [link] [comments]

2024.05.09 02:39 chrmcraft76 Have issues with veggies n fruit

Anyone in any US State but I am in Maine notice the lack of nutrition in the majority of produce? Blueberries year round 0 taste or are larger then they should be and have a sour hint if taste. Cauliflower, broccoli, etc except some small waved of fresh corn all 0 taste takes so much longer to bake a basic potato then it should by 1 full hr more. Anyone notice that you can not find a Real VIDIALIA onions in Maine only Sweet Onions which are no where near VIDIALIAs. In fact sweet onions is what they are called and smell spoiled . Most produce that should be hard fresh is squishy to touch potatoes onions corn etc. FYI Anyone notice certain types of meats Steak burger etc can be left in a fridge after purchase fir 14 days and still just as red on the outside as it was the day you bought it? Yes they put a specific red dye to make meat all meats looks better this is not that. Just asking
submitted by chrmcraft76 to Cooking [link] [comments]

2024.05.09 01:19 Unfair_Win7281 Carnivore for competition prep?

Hi All, I just wanted some opinions. I started carnivore about two weeks ago and loving so it far. I went from constantly craving sugar, to no cravings at all and dropped about 2kgs. I’ve had absolutely no issues with IBS for the first time in years. It’s incredible.
I’m quite into bodybuilding and want to compete in icn in bikini in about 4 months (Australia). My understanding about nutrition and training is rock solid, and I’ve done a prep before on a meal plan with a coach (comp cancelled bc 2020 lol). This time however, I’m not getting a coach due to saving for a mortgage/wedding and the difficulty in finding one with experience/support of the carnivore diet. I’m not competing to win (this time), just for the experience. Is it feasible to comp prep on carnivore? I’m noticing I’m not getting a ‘pump’ at the gym when training and don’t know if that’ll impact my overall ability to retain muscle/lean out to comp standard.
My overall plan is to track my macros, aiming for a 65/35 ish split of fat to protein, with pretty much just beef mince, eggs and butter. Maybe some bacon and steaks on weekends. I’ll track my weight and measurements, and if it’s not trending down, I’ll drop overall calories and continue to monitor. I’m taking magnesium and a multivitamin. I used to take creatine, should I take it to supplement? My endurance with lifting has pretty drastically decreased and I’m pretty sore all the time. I did have one thought that I could have an apple preworkout, not carnivore I know, but that could help with training? I’m not sure! Any advice or experience is appreciated! Thanks!
submitted by Unfair_Win7281 to carnivorediet [link] [comments]

2024.05.08 22:49 cityofstars444 Stuck at current weight and only gaining

22F 5’5 SW: 163 CW: 148-151 GW: 130
Hi all so on 5/1 I weighed myself and I was 148.8 a week later 5/8 I’m 151.6. I track my calories and I don’t go over 1200. So how am I gaining weight instead of losing it? I know for women with our periods we gain weight but for me i’m lighter on my period. Before I start my period I weigh less and after I gain 2-5 pounds and it doesn’t go down for some reason. Before starting my period I was 148 and after my period i’m 151.6. I weigh myself once a week and I do try and weigh my food unless i’m eating at a restaurant than I look up the nutritional information or I try and make a good estimate of the calories. Last week I did eat steak for 4/7 days so I’m wondering if it could be that because of the salt content in the seasoning but lately I have been stuck at 151 and I feel so frustrated and that I’m not making any progress at all.
submitted by cityofstars444 to loseit [link] [comments]

2024.05.08 21:07 Pickled_jellybean Bread and dipping juice with pomegranate lemonade 🍞

Bread and dipping juice with pomegranate lemonade 🍞
I really debated putting this on ShittyVeganFoodPorn lol
The sauce is; soy sauce, black bean sauce, nutritional yeast, black pepper, sesame oil and water. I really like it.
This is inspired by a definitely not vegan memory when I was a kid. Whenever my mom would make steak we would dip bread in the pan and it tasted very similar to this sauce. Of course she always told my brother and I to never do this at somebody elses house but it's something I remember really enjoying because it was salty and I felt like we were breaking rules lol.
Now obviously I have no interest in eating a cow and feel sympathy towards the ones I ate in the past but this memory still lives in my head. I guess I was feeling nostalgic or something because I was craving the bread in the steak juice.
This tastes pretty much identical to how I remember it. I didn't use measurements or anything and just tasted as I made it.
submitted by Pickled_jellybean to MediocreVeganFoodPorn [link] [comments]

2024.05.08 18:26 Otherwise-Cheetah-41 How would yall cook this?

How would yall cook this? submitted by Otherwise-Cheetah-41 to steak [link] [comments]

2024.05.08 15:41 HUHM234 Significant cholesterol dropping after 3 months without statins

Hello everyone!
This is my first post in this subreddit, although I have been reading your stories for 3 months now, due to my cholesterol level. Thanks to you guys, I managed to survive my toughest days. So I want to share my story here to show my gratitude towards the community, and I hope it could help someone in need.
Some background about me: I'm 26M. I cannot say if I have a genetic problem or not, since both my parents have high cholesterol levels, but quite late (in their 60s). They have been using statins now.
Since my teen years, I have always been overweight. It got worse after Covid: I was under stress back then, so I ate uncontrollably and gained about 15kg after a year. Since then I was always close to 90kg. In late January 2024 I had a chance to do a medical check-up and as expected, my cholesterol levels were sky-rocket. To be specific, here are my numbers:
Total: 7.06 mmol/L (273 mg/dL) HDL: 0.89 mmol/L (34.42 mg/dL) LDL: 5.52 mmol/L (213.46 mg/dL) Triglycerides: 1.42 mmol/L (125.78 mg/dL)
Beside cholesterol, I also have problems with uric acid and diabetes (not crazy high, but off-chart). Although I asked my doctor to try reducing my numbers by changing my lifestyle, he insisted on giving statins, as "those numbers cannot be changed without medicines". From his point of view and experience, I think it is the safest choice. I also have a doctor friend and he advised me the same thing. However, after reading on the Internet the side effect of statins, I was scared. I don't want to depend on statins that early in my life. Thanks to your supporting posts on Reddit, it motivated me to change my lifestyle first. I said to myself: "F*ck it! It takes a couple of months for statins to work, so instead of taking them right away, I would try first eating healthier and exercises more." And that is what I did over the last three months. The first result is that I lost 15kg, and yesterday my blood test came. The numbers are much better than I would expect:
Total: 7.06 -> 4.51 mmol/L (273 -> 175 mg/dL) HDL: 0.89 -> 0.85 mmol/L (34.42 -> 32.87 mg/dL) LDL: 5.52 -> 3.36 mmol/L (213.46 -> 129.93 mg/dL) Triglycerides: 1.42 -> 0.67 mmol/L (125.78 -> 59.34 mg/dL)
and no longer uric acid and diabetes.
Here are a couple of things I have been doing: - I changed my diet. My criteria for food are low carbohydrates and low saturated fat. I live in Europe, so normally food containers have nutrition information to look up to. Otherwise, if this thing isn't a common thing in your place, just search on Google "Is ... good for people with high cholesterol?". To be specific: + For carbohydrates, I changed from rice (yes I'm Asian) and bread (yes I live in France) to quinoa and couscous. Sometimes I eat whole grain bread. + For proteins, I avoid red meat like pork and beef. I stick with chicken breast and tons of fish: salmon, tuna, mackerel, sardine. Note that salmon is not good for high uric acid, so I also exercise a lot. + For fiber: I eat mostly lentil and green vegetables. + For fat: I only eat avocado and some come from salmon because I don't know other types of good fat. That explains the dropping of my HDL. + (optional) I skip breakfast as I try intermittent fasting. However, recently there is a study saying that fasting is harmful for the heart (https://www.webmd.com/heart-disease/features/is-intermittent-fasting-bad-for-heart-health), so it is optional. + (optional) I change to vegan milk as it has low saturated fat. My nutritionist said that it does not make much of a difference, but I was intensive back then. - I run 4-5 times per week, starting from 3km per day. After 3 months I can run 10km without any problem. However do not try too hard if you already have heart problems. I would also suggest swimming based on your condition. - I have a balance in my room to keep track of my progress. I measure it every day in order not to lose motivation. If your balance could measure the fat percentage, it would be perfect! - I offer myself a "cheat day" once per week because of social relations and for my pleasure. I think one day of steak, cheese, or pizza will not kill you immediately if you have already followed your diet over the whole week. But remember, once (at most twice) per week!
I think that's it for me. I might be lucky that I'm still young enough to be able to change my health, or without a genetic problem. But I think one or two months of trying will not cause any harm. I hope that my story is helpful for someone in need. And again, thank you very much for your advice!
submitted by HUHM234 to Cholesterol [link] [comments]

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