Quote:
Originally Posted by Neil S
Basically, H&F thinks you're not serious about losing weight unless you eat like you hate food.
Quote:
Originally Posted by gregorio
1. Guy who's binged eaten his whole life starts a log to help him stop binge eating and lose weight.
2. He stops binge eating, goes over target calories twice in two weeks, and loses weight
3. H&F bros: lol@u you had a pizza and Dr Pepper. Fatties gonna fat.
The ratio is 80/20%. So 80% of calories come from nutritious sources (mostly whole and minimally processed food). The other 20% can be Dr pepper and pizza.
Unfortunately hero here is to as close as possible to 100%/0%. Where 100% is what an inmate on death row would eat on his very last day, and 0% wholesome minimally processed food.
And does anybody Science? Of course not, even though one guy cherry picks up to the 30 years ago to pretend he sciences. But just in case, there is some evidence to this 80/20 rule.
Use the 10-20% discretionary intake rule and enjoy life a bit.
The 10-20% guideline isn’t only something I’ve used successfully with clients; it’s also within the bounds of research. Aside from field observations, there are three lines of evidence that happen to concur with this guideline. I’ll start with the most liberal one and work my way down. The current Dietary Reference Intakes report by Food & Nutrition Board of the Institute of Medicine lists the upper limit of added sugars as 25% of total calories [24]. Similarly, an exhaustive literature review by Gibson and colleagues found that 20% of total calories from added sugars is roughly the maximum amount that won’t adversely dilute the diet’s concentration of essential micronutrition [25]. Keep in mind that both of these figures are in reference to refined, extrinsic sugars, not naturally occurring sugars within whole foods like fruit or milk. Finally, the USDA has attempted to teach moderation with their concept of the discretionary calorie allotment, defined as follows [26]:
“…the difference between total energy requirements and the energy consumed to meet recommended nutrient intakes.”
Basically, discretionary calories comprise the margin of leftover calories that can be used flexibly once essential nutrient needs are met. Coincidentally, the USDA’s discretionary calorie allotment averages at approximately 10-20% of total calories [27]
So as you can see, when we have an individual dieting 100% on death row foods, well you can see that it is very disturbing. And thus making better food choices becomes of utmost importance to make changes for life. Logs like this where we learn to accept and be positive to an individual clicking buttons in a detrimental way, actually end up hurting the ultimate goal of health and fitness for everyone.