UTILITARIAN DIET 9.9 or DATA DRIVEN DIET

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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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