UTILITARIAN DIET 9.9 or DATA DRIVEN DIET

In order to simplify my nutrition document I’ve decided to consolidate information onto one page to save on paper.

General Rules and Guidelines for Marco intake and Nutrient Timing:  

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20) (21)

-The lower levels of visceral body fat the better the body assimilates carbs (3)

-Fibers provide satiety and doesn’t count towards carbs (4)

-There is a link between protein “deficiency” and increase caloric intake (5)

-Whey protein intake adds to satiety (6)

-Diet Soda and Diet sweeteners can create cravings for sweets (7)

-There is some benefit to consumption of acids with higher carbohydrate meal. (8)

-Adequate sleep is required for optimal carbohydrate assimilation (9) (10)

-glycemic load will dictate satiety throughout the day (11)

-increased protein intake will help maintain lean body mass on a diet (12) (26) (27)

-High protein low fat diet in some ways is superior to high carb diets (13)

-Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)

-7 day 15g per per kg of body mass to fully replete glycogen stores (15)

-The body can and does assimilate nutrients similar to a fasted state (17) (18) (19)

-Capsaicin has demonstrated ability to help energy while in a negative energy balance (22)

-Protein intake in close proximity to workout may have greater hypertrophy/strength results (23) (24)

-fructose isn’t the best carbohydrate for weight loss (25)

-Weighting daily may help (30) and write that in along with hours of

sleep is beneficial (1) measure Saturday

-Hydration can help lipolysis so it is important to be hydrated (29)

Gelatin may help with satiety (28) bone broth, sugar free jello,    

-When hungry err on the side of higher protein (16)(26)(27)

Choose colorful, energy dense food sources high in fiber low in empty calories (31)(32)   

(1)http://www.ncbi.nlm.nih.gov/pubmed/16336072 

(2)http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

(3)  http://link.springer.com/article/10.1007/s00125-003-1074-z 

(4)http://www.ncbi.nlm.nih.gov/pubmed/25823991 

(5) http://www.jci.org/articles/view/74915 

(6) http://www.ncbi.nlm.nih.gov/pubmed/25563737 

(7) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/  

(8) http://www.ncbi.nlm.nih.gov/pubmed/16015276  

(9) http://www.ncbi.nlm.nih.gov/pubmed/25870289 

(10) http://www.ncbi.nlm.nih.gov/pubmed/19255424

(11)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/ 

(12) http://www.ncbi.nlm.nih.gov/pubmed/19927027 

(13) http://www.ncbi.nlm.nih.gov/pubmed/15941879 

(14) http://www.ncbi.nlm.nih.gov/pubmed/10487375 

(15)http://ajcn.nutrition.org/content/48/2/240.abstract

(16) http://www.ncbi.nlm.nih.gov/pubmed/23067428 

(17) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ 

(18) http://www.ncbi.nlm.nih.gov/pubmed/16051710 

(19) http://www.ncbi.nlm.nih.gov/pubmed/19837871 

(20) http://www.ncbi.nlm.nih.gov/pubmed/21475137  

(21) http://ajcn.nutrition.org/content/85/4/981.short 

(22) http://www.ncbi.nlm.nih.gov/pubmed/23844093 

(23) https://www.ncbi.nlm.nih.gov/pubmed/17095924  

(24)https://www.researchgate.net/publication/262644021_Evidencebased_recommendations_for_natural_bodybuilding_contest_preparation_Nutrition_and_supplementation  

(25)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/?tool=pmcentrez 

(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411511/ 

(27) http://onlinelibrary.wiley.com/doi/10.1111/cob.12188/full  

(28) https://www.ncbi.nlm.nih.gov/pubmed/19864402  

(29) https://www.ncbi.nlm.nih.gov/pubmed/14681716 

(30) https://www.ncbi.nlm.nih.gov/pubmed/25683820 

(31) http://ajcn.nutrition.org/content/105/3/626 

(32)http://ajcn.nutrition.org/content/102/1/172 

(33) https://www.ncbi.nlm.nih.gov/pubmed/28129234 

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