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On September 28 2011 00:37 Cambium wrote:Show nested quote +On September 27 2011 22:39 RosaParksStoleMySeat wrote:
I'm thinking about changing my diet up right now. My current status is I'm attempting to gradually (over the next 3-4 months) put on an additional 10kg of quality mass. At the current moment, I'm semi-paleo. I eat oats, rice, and cereals. I want to cut out the cereals I think (at the very least), and stick to a more fat/protein based diet. I was thinking about doing something like this:
Breakfast: 8 eggs
Lunch: 1 cup of oatmeal (measured dry; of course I cook the stuff) with blueberries
Post-workout: One large chicken breast with skin, 1 liter of milk, 2 scoops of whey
Dinner: 200 grams of beef shortribs (900 calories in this; can't get much more bang for your buck than that), 1/2 cup of rice
This would be a pretty cheap way to get in 4,000 calories a day for me. I think I want to remove the cereal because it can't be doing good for my stomach (which hasn't been agreeing with me lately), but still want to keep my calories high. My macronutrients would be 235 grams of fat (52% of total cals), 290 grams of protein (29% of total cals), and 195 grams of carbs (19% total cals).
Does this look like a solid eating plan? I know, not 100% hardcore paleo, but I think paleo enough.
Edit: I edited the veggies out for ease. I'll eat some spinach or something with my dinner too. how are you going to cook your eight eggs in the morning? Also, since you live in Japan, why not take advantage of their relatively cheap fish? Hotate and salmon are generally cheaper than others.
Scrambled eggs. I never have trouble eating huge quantities of eggs; they're like my favorite food. I may even make a massive omelet every morning. But, in the long run, I may just end up cooking them the night before and throwing them in the microwave after. Some mornings I don't have the most time.
The thing with fish is the caloric bang for my buck, really. Salmon here isn't all that cheap; it's 198 yen for 100 grams. 200 grams of salmon, which would be 396 yen, would contain about 300 calories. These calories would be of the highest quality, but I could get a fatty beef (shortribs, for example) for 500 yen and get in 950 calories with the same protein content and just a ton more fat. Since I'm by no means avoiding fat, I think this is more economical by far.
The chicken is basically for the protein in it. A 280 gram chicken breast is like 250 yen where I am, and sometimes it goes on sale for half that. That 280 grams contains like 90-100 grams of protein, which simply can't be beat for that price.
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I was wondering, is Quinoa okay to eat in a paleo diet?
I'm allergic to wheat/gluten and I've been considering the transition to paleo as dairy gives me stomach problems, but I eat alot of quinoa. I'm not sure if it's considered a grain since it's technically a seed? Any thoughts? Thanks in advance!
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On September 28 2011 17:46 Ryan307  wrote:I was wondering, is Quinoa okay to eat in a paleo diet? I'm allergic to wheat/gluten and I've been considering the transition to paleo as dairy gives me stomach problems, but I eat alot of quinoa. I'm not sure if it's considered a grain since it's technically a seed? Any thoughts? Thanks in advance!
http://www.marksdailyapple.com/alternatives-to-grains-quinoa/
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OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes.
This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts.
Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful?
Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)."
The Okinawa people have a very long life-expectancy, one of the highest in the world.
link http://en.wikipedia.org/wiki/Okinawa_diet
"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world."
link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics
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On September 28 2011 21:49 GiYoM wrote:OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes. This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful? Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)." The Okinawa people have a very long life-expectancy, one of the highest in the world. link http://en.wikipedia.org/wiki/Okinawa_diet"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world." link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics
The Japanese diet relies heavily on a lot of fermented soy products, which is different from plain soy. Is it better, I don't know the science, but I thought I'd just point that out.
Also, I think their long life expectancy has to do with
Generally, the traditional diet of the islanders was 20% lower in calories than the Japanese average
Than anything else. Note that an average Japanese person probably consumes 500 to 1000 KCal less than an American (pure bs number based on my empirical observation).
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On September 28 2011 21:49 GiYoM wrote:OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes. This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful? Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)." The Okinawa people have a very long life-expectancy, one of the highest in the world. link http://en.wikipedia.org/wiki/Okinawa_diet"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world." link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics
There are a lot of other factors at play here. 6% of their total caloric intake is hardly relevant when you consider the unique Okinawan lifestyle, the community, and other diet factors (such as low amounts of processed foods and almost no sugar). Okinawans spend more time outdoors in the sun for vitamin D, drink on average 3-5 cups of green tea a day, and live actively until they die.
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Ever since I started the diet this monday, I've been having some weird problems in the bathroom. It's not really diarrhea in the sense that my stomach is upset, but it's just very liquidy. I have yet to take a solid dump :o Is this a temporary thing?
My usual meals on monday and tuesday:
breakfast: bacon, eggs, spinach
snack: apple and avocado
lunch: chicken breasts, salad, tomatoes
dinner: ground beef and veggies including squash, broccoli, and mushrooms
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oh wow hi giyom! you are grrr right?
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On September 29 2011 01:07 billy5000 wrote:
Ever since I started the diet this monday, I've been having some weird problems in the bathroom. It's not really diarrhea in the sense that my stomach is upset, but it's just very liquidy. I have yet to take a solid dump :o Is this a temporary thing?
My usual meals on monday and tuesday:
breakfast: bacon, eggs, spinach
snack: apple and avocado
lunch: chicken breasts, salad, tomatoes
dinner: ground beef and veggies including squash, broccoli, and mushrooms
I never had such a problem on paleo, but it seems that your diet is spot on. You have plenty of fiber from your spinach, avocado, tomatoes, and other vegetables, so I don't know why you would get liquidy bowel movements now.
I say just stick it out for a few days. Remember that digestion can be an 80 hour process, meaning that your current stool is a product of food you ate before you started paleo.
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On September 28 2011 21:49 GiYoM wrote:OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes. This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful? Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)." The Okinawa people have a very long life-expectancy, one of the highest in the world. link http://en.wikipedia.org/wiki/Okinawa_diet"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world." link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics
Re: Legumes
The short answer is lectins and phytates. Basically, they're anti-nutrients (cause nutrient to not be absorbed even if they're in your intestines) and cause inflammation which is counteractive to being Paleo is. Can wiki those two things if you want.
There's a bit more on that here if you want to read up on some of the other stuff:
http://www.livingpaleo.com/foods-to-avoid-on-the-paleo-diet/
Re: Soy
Generally, speaking there's benefits and risks to eating anything.
Soy has a bunch of them
http://en.wikipedia.org/wiki/Soybean#Health_benefits
http://en.wikipedia.org/wiki/Soybean#Health_risks
I would say the main detraction is the phytoestrogens which mimic estrogen obviously. You can probably search stuff on this if you wanted but yeah any time you have compounds that mimic hormones it's generally bad. Also, the phytates suck as well.
As stated before in this thread, most consumption of soy is fermented or very less processed. This tends to be better than the highly processed stuff you see in the supermarket most of the time.
One analogy is processed meat which has been linked to cancer. However, red meat and unprocessed meat in general is not a cardiovascular diseaes or stroke risk.
So basically if you are going to eat soy I would say eat it as unprocessed as possible.
However, from a nutrient standpoint, soy tends to do inferior to meat in terms of protein content and other essential nutrients we need for health, and other fruits and vegetables do better than it from a nutrient and fiber type standpoint.
It's basically the same as grains -- why eat it if it's inferior in nutrients to animals and fruits and vegetables in the same categories?
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My personal opinion is a hybrid between the (1) why eat it when fruits/vege/meats/etc. are better? and (2) if you're not allergic or it doesn't seem to bother you when you get rid of it for a month or two and then reintroduce it to your diet.. then eat it if you want to.
The main thing I think that most people don't realize is that even if you don't show outward signs of distress like bloating, indigestion, passing gas, etc from grains, dairy, legumes, etc. it can still be low level stuff that will make you feel better once you're off them for a while.
If you want to read a pretty good book on Paleo for layman Robb Wolf's Paleo Solution is a good book to get started with.
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Also, great to see you posting in here. Most of us are huge fans.
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Eshlow, question for you:
Basically, I have to eat lunch in restaurants with my team everyday M-F, and Japanese food is heavily carb based. So far I've been opting for rice over wheat if possible, is this the correct approach?
What about soba noodles (I would think ~30-50% buckwheat rest wheat) and potatoes (in forms of home-style fries)?
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Buckwheat is gluten-free, but if they have regular wheat in them that obviously contains gluten.
I'd go rice > potatoes (just b/c who knows what kind of oil they're putting on the fries) >> soba >>>>>> 100% wheat stuff.
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On September 30 2011 01:04 Ingenol wrote:
Buckwheat is gluten-free, but if they have regular wheat in them that obviously contains gluten.
I'd go rice > potatoes (just b/c who knows what kind of oil they're putting on the fries) >> soba >>>>>> 100% wheat stuff.
I would agree with this.
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I swear, I can't stay away from grains for more than a week straight. Most frustrating thing ever.
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On September 30 2011 08:11 Dalguno wrote:
I swear, I can't stay away from grains for more than a week straight. Most frustrating thing ever.
That's because they have some compounds in them that act like opioids... like morphine and whatnot. So yes, they are addictive.
Re:
http://www.google.com/search?q=grains opioids
It's funny to see how much people unconciously defend grains to the death as healthy foods. It's called addiction. :p
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On September 28 2011 21:49 GiYoM wrote:OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes. This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful? Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)." The Okinawa people have a very long life-expectancy, one of the highest in the world. link http://en.wikipedia.org/wiki/Okinawa_diet"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world." link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics
They say 'No Legumes" because during the Paleolithic period, we supposedly did not consume them. The whole premise of this diet is to eat like "Grok"(paleolithic man). I believe you're not supposed to eat bananas either, on this diet.
I agree with the basic principles of this diet, but no legumes is absurd. I remember reading a study that showed the life expectancy of eating various foods, legumes was number one, then fish/seafood, then vegetables, then fruits, and so on.
They are a good source of resistance starch(indigestible starch, ie fiber), magnesium, omega 3's(kidney beans, navy beans, etc), and lots more.
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On September 30 2011 08:44 guN-viCe wrote:Show nested quote +On September 28 2011 21:49 GiYoM wrote:OP's 'no legume' statement kind of bothers me. I've read many diet books/overall health, and I've never read that legumes should be avoided. So I Googled 'what is a legume' to get a list of legumes. This is the basic list on Wikipedia : alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Are all these legumes high in gluten and potentially bad for you? Which ones may be more harmful? Are peas and beans harmful? Soy is also a big part of the Okinawa diet. From Wiki: "The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake)." The Okinawa people have a very long life-expectancy, one of the highest in the world. link http://en.wikipedia.org/wiki/Okinawa_diet"Five times as many Okinawans live to be 100 as in the rest of Japan, and the Japanese are the longest-lived nationality in the world. There are 34.7 centenarians for every 100,000 inhabitants, being the highest ratio in the world." link http://en.wikipedia.org/wiki/Okinawa#Other_cultural_characteristics They say 'No Legumes" because during the Paleolithic period, we supposedly did not consume them. The whole premise of this diet is to eat like "Grok"(paleolithic man). I believe you're not supposed to eat bananas either, on this diet. I agree with the basic principles of this diet, but no legumes is absurd. I remember reading a study that showed the life expectancy of eating various foods, legumes was number one, then fish/seafood, then vegetables, then fruits, and so on. They are a good source of resistance starch(indigestible starch, ie fiber), magnesium, omega 3's(kidney beans, navy beans, etc), and lots more.
I would definitely say that eliminating grains, junk food, and potential allergins are for the most part the #1 thing you want to do.
Personally I think dairy and legumes are OK as long as you don't have any adverse effects. However, I do think everyone should give it a try and eliminate foods from their diet for at least a month or two and see how they feel as well.
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NVM figured it out /facepalm
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I was just thinking..don't you guys think that some people are well adapted to eating some of the unaccepted foods in this diet? In general, I think it's fine to say that human beings haven't evolved to eat the foods we have today, but who knows, maybe you have acquired a gene that allows you to eat certain processed food. I think the reason why every one of us hasn't acquired this "good" gene is because of the limitations of natural selection set by doctors and technology these days, thus the "good" gene is overshadowed by many more "regular" and "bad" genes.
I'm not trying to start a debate on evolution or anything. Just reinforcing the point that this diet is customizable to you as an individual. Some people are just more tolerable than others.
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EPT
