{"id":495,"date":"2012-10-01T09:30:01","date_gmt":"2012-10-01T16:30:01","guid":{"rendered":"http:\/\/gahealthguide.wordpress.com\/?p=495"},"modified":"2012-10-01T09:30:01","modified_gmt":"2012-10-01T16:30:01","slug":"an-assessment-of-10-rules-of-good-nutrition","status":"publish","type":"post","link":"https:\/\/devinephysiques.com\/blog\/2012\/10\/01\/an-assessment-of-10-rules-of-good-nutrition\/","title":{"rendered":"An assessment of “10 Rules of Good Nutrition”"},"content":{"rendered":"

Every so often, I read an article, or see a post somewhere with information that is either wrong, misleading, or entirely dependent on your goals.\u00a0 Alissa and I constantly have to preface statements and new ideas with “For my goals,” because all of us want to achieve something different.\u00a0 I’m looking to get to a certain level of muscularity, and plan to maintain 7 – 8% body fat.\u00a0 In stark contrast, Alissa is also looking for a level of muscularity (significantly less than mine, which makes good sense), and is looking to maintain 18% body fat.\u00a0 So, because of this, even though we workout together, and cook together, almost everything about our programs is different.\u00a0 This is important, because a lot of the time, you will read “tips” or “guides,” they usually don’t define who the tips are for.\u00a0 So, here’s a breakdown, and my thoughts, on an article I read called “10 Rules of Good Nutrition<\/a>.”<\/p>\n

Rule #1: Never Skip Breakfast.\u00a0<\/strong> We actually firmly believed in this idea until we discovered carbohydrate backloading<\/a>.\u00a0 In the plan, John Kiefer recommends either a late breakfast, or skipping it all together<\/a>.\u00a0 (Mostly relevant if you eat carbs for breakfast)\u00a0 He’s not just throwing that out there for the sake of saying so, though. . .\u00a0 Based on what your body is doing hormonally (Specifically in regard to Cortisol), your body is actually primed to burn body fat for fuel in the morning, and eating will reverse this.\u00a0 The alternative:\u00a0 Eat a breakfast with no carbs–\u00a0 Carbs will reverse the fat burning state, protein and fats won’t;\u00a0 Also, carbs will likely produce an insulin response, which will prime your body for fat storage all day.<\/p>\n

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New slogan: “The breakfast for fat storage!”<\/p><\/div>\n

Rule #2:\u00a0 Eat Every 3 to 4 Hours!\u00a0<\/strong> Yeah, we eat every two, and I fully support this.\u00a0 Not only does it keep you full throughout the day, but it does keep your metabolism chugging along–\u00a0 Just be careful.\u00a0 If every 2 – 3 hours you’re having high GI carbs, you will be priming your body for fat storage all day, giving your body no choice but to eat muscle for fuel.\u00a0 Choose low GI carbs, nuts, proteins, etc.<\/p>\n

Rule #3: Always Eat a Carbohydrate with a Protein!<\/strong>\u00a0 I agree with this–\u00a0 I never recommend eating carbs alone.\u00a0 If you group carbs with fats or proteins, it lessens the effects, if any, the meal will have on blood sugar, thus preventing an insulin response.\u00a0 Here is a part I don’t agree with, though:\u00a0 They point out that the RDA for woman under 140 lbs. is 50g of protein.\u00a0 Our current macro nutrient RDAs are severely messed up, and are not optimal for healthy, fit bodies.\u00a0 I recommend everyone eat at least one gram of protein per pound of lean body mass, as this is an accepted standard in bodybuilding.\u00a0 (For the record, there are numerous studies that have been done regarding protein intake, and we plan on doing an entire post on the subject.\u00a0 For now, I would point you to a very credible 2011 study<\/a> that says .82g \/ lb. body weight)<\/p>\n

Rule #4:\u00a0 Double Your Fiber!<\/strong>\u00a0 Do it!\u00a0 Fiber is great for your digestive system, and because of how your body digests fiber, it doesn’t count toward your net carbs for the day.\u00a0 Plus, fiber comes from great sources, like Almonds \/ Nuts, Vegetables, Whole Grains, etc.\u00a0 For the record, the RDA (Recommended Daily Allowance \/ Intake) is between 25g and 35g of fiber a day, and I highly recommend having at least 20g.<\/p>\n

Rule #5:\u00a0 Trim the Fat From Your Diet!<\/strong>\u00a0 This, I don’t agree with.\u00a0 Fat, as a macro nutrient, has a bad reputation for no reason.\u00a0 A lot of people think, “A low fat diet means I won’t gain fat!”\u00a0 Well, that’s 100% wrong.\u00a0 Carbohydrates are the macro nutrient most responsible for fat storage;\u00a0 And on top of that, low fat alternatives to typically have high fat foods often have an insane amount of added sugar.\u00a0 A great example?\u00a0 Look at low fat peanut butter.<\/p>\n

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What’s supposed to be a decent protein source that keeps you full and has a glycemic load of zero can now affect your blood sugar and make you hungrier. Great job!\u00a0 (For those who don’t have the nutrition facts memorized, sugar free peanut butter has half of the calories, twice as many carbs, and half the protein.\u00a0 The fat content is lower, though.<\/p><\/div>\n

That stuff is terrible for you, and at the end of the day, the increase in sugar consumption will lead to fat gain over consumption of dietary fat.\u00a0 Plus, because fat takes a while for your body to digest, you can effectively make something that’s High GI have less of an impact on blood sugar. . . On top of all of that, if your Carb Backloading<\/a>, Carb Cycling<\/a>, or doing Carb Nite<\/a>, you’re converting your body’s energy source to dietary and body fat.<\/p>\n

Just limit your trans fat and saturated fat intake–\u00a0 Unsaturated fats are good, while saturated fat needs to be limited.\u00a0 (As a side note, though, higher fat foods typically have more calories, so you do need to be careful with fat consumption.)<\/p>\n

Rule #6:\u00a0 Eat Your Vegetables!<\/strong>\u00a0 Seriously.\u00a0 Eat as many as you can.\u00a0 Most cruciferous vegetables<\/a> (Broccoli, Cauliflower, Kale, etc.) have great cortisol blocking properties, too.\u00a0 (Cortisol, a stress hormone, can promote fat storage and prevent your body from oxidizing fat for fuel.)<\/p>\n

Rule #7: Get Your Vitamins and Minerals from Food, not Pills!<\/strong>\u00a0 No way.\u00a0 This is something I can’t agree with at all.\u00a0 I wish I still had the source, but I once read that only 10% of the world population gets all of their micro nutrients from food sources.\u00a0 Here’s my stance:\u00a0 A good multivitamin is a supplement;\u00a0 A supplement is meant to supplement a healthy diet with the micro nutrients that may be lacking.\u00a0 Of course you should try and eat as healthy as possible, consume as many micro nutrients through food as possible, but you should always take a good multi too.\u00a0 (I do realize that the author of the article admits to using a multi, and even recommends one, but I can’t agree with the way the “Rule” is stated.)<\/p>\n

Rule #8:\u00a0 Drink 8 – 10 Glasses of Water a Day!<\/strong>\u00a0 Yes.\u00a0 Drink more, even.<\/p>\n

Rule #9:\u00a0 Consume Minimum Amounts of Sugar, Salt, Caffeine, and Alcohol!<\/strong>\u00a0 I agree with all three of this, except for the Caffeine, and I’ll be honest, this is purely subjective.\u00a0 Every month, another study comes out either for, or against coffee consumption;\u00a0 At the end of the day, I love coffee, and you will have to make up your own mind about it.\u00a0 Caffeine, as a stimulant, is also a great metabolism booster, and can be found in many other sources outside of coffee, like green tea, a popular “Weight loss” supplement.\u00a0 As far as limiting Sugar and Alcohol<\/a>, these are topics we’ve definitely discussed here before;\u00a0 Salt is something else to watch, as high sodium intake with a sedentary lifestyle can lead to high blood pressure.\u00a0 (It’s worth noting that a lot of different factors go into this, though.)<\/p>\n

Rule #10:\u00a0 Never go on a Fad Diet!<\/strong>\u00a0 I 100% agree, and I agree with the reason listed:\u00a0 Fad diets give you a finish line, when health and nutrition are, and should always remain lifelong lifestyle choices.\u00a0 We even wrote a post about it<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Every so often, I read an article, or see a post somewhere with information that is either wrong, misleading, or entirely dependent on your goals.\u00a0 Alissa and I constantly have to preface statements and new ideas with “For my goals,” because all of us want to achieve something different.\u00a0 I’m looking to get to a […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,3,7,10],"tags":[],"class_list":["post-495","post","type-post","status-publish","format-standard","hentry","category-body-building","category-fitness","category-health","category-nutrition"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3DfsS-7Z","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/comments?post=495"}],"version-history":[{"count":0,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/495\/revisions"}],"wp:attachment":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/media?parent=495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/categories?post=495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/tags?post=495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}