{"id":883,"date":"2019-07-11T14:40:25","date_gmt":"2019-07-11T14:40:25","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=883"},"modified":"2019-07-11T15:17:16","modified_gmt":"2019-07-11T15:17:16","slug":"ud-9-8-or-data-driven-diet","status":"publish","type":"post","link":"http:\/\/ironkladtraining.com\/?p=883","title":{"rendered":"UTILITARIAN DIET 9.9 or DATA DRIVEN DIET"},"content":{"rendered":"\n
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In order to simplify my nutrition document I’ve decided to consolidate information onto one page to save on paper. <\/h1>\n\n\n\n

General Rules and Guidelines for Marco intake and Nutrient Timing:  <\/strong><\/p>\n\n\n\n

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20) (21) <\/p>\n\n\n\n

-The lower levels of visceral body fat the better the body assimilates carbs (3) <\/p>\n\n\n\n

-Fibers provide satiety and doesn\u2019t count towards carbs (4) <\/p>\n\n\n\n

-There is a link between protein \u201cdeficiency\u201d and increase caloric intake (5) <\/p>\n\n\n\n

-Whey protein intake adds to satiety (6) <\/p>\n\n\n\n

-Diet Soda and Diet sweeteners can create cravings for sweets (7) <\/p>\n\n\n\n

-There is some benefit to consumption of acids with higher carbohydrate meal. (8) <\/p>\n\n\n\n

-Adequate sleep is required for optimal carbohydrate assimilation (9) (10) <\/p>\n\n\n\n

-glycemic load will dictate satiety throughout the day (11) <\/p>\n\n\n\n

-increased protein intake will help maintain lean body mass on a diet (12) (26) (27) <\/p>\n\n\n\n

-High protein low fat diet in some ways is superior to high carb diets (13) <\/p>\n\n\n\n

-Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14) <\/p>\n\n\n\n

-7 day 15g per per kg of body mass to fully replete glycogen stores (15) <\/p>\n\n\n\n

-The body can and does assimilate nutrients similar to a fasted state (17) (18) (19) <\/p>\n\n\n\n

-Capsaicin has demonstrated ability to help energy while in a negative energy balance (22) <\/p>\n\n\n\n

-Protein intake in close proximity to workout may have greater hypertrophy\/strength results (23) (24) <\/p>\n\n\n\n

-fructose isn\u2019t the best carbohydrate for weight loss (25) <\/p>\n\n\n\n

-Weighting daily may help (30) and write that in along with hours of <\/p>\n\n\n\n

sleep is beneficial (1) measure Saturday <\/p>\n\n\n\n

-Hydration can help lipolysis so it is important to be hydrated (29) <\/p>\n\n\n\n

Gelatin may help with satiety (28) bone broth, sugar free jello,    <\/p>\n\n\n\n

-When hungry err on the side of higher protein (16)(26)(27) <\/p>\n\n\n\n

Choose colorful, energy dense food sources high in fiber low in empty calories (31)(32)   <\/p>\n\n\n\n

(1)http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16336072<\/a> <\/a><\/p>\n\n\n\n

(2)http:\/\/www.strengthsensei.com\/the-case-for-eating-your-carbohydrates-at-night\/<\/a><\/p>\n\n\n\n

(3) <\/a> <\/a>http:\/\/link.springer.com\/article\/10.1007\/s00125-003-1074-z <\/a><\/p>\n\n\n\n

(4)http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25823991 <\/a><\/p>\n\n\n\n

(5) http:\/\/www.jci.org\/articles\/view\/74915 <\/a><\/p>\n\n\n\n

(6) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25563737 <\/a><\/p>\n\n\n\n

(7) http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2892765\/ <\/a> <\/p>\n\n\n\n

(8) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16015276 <\/a> <\/p>\n\n\n\n

(9) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25870289 <\/a><\/p>\n\n\n\n

(10) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19255424<\/a><\/p>\n\n\n\n

(11)http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762696\/<\/a> <\/a><\/p>\n\n\n\n

(12) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19927027 <\/a><\/p>\n\n\n\n

(13) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15941879 <\/a><\/p>\n\n\n\n

(14) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10487375<\/a> <\/a><\/p>\n\n\n\n

(15)http:\/\/ajcn.nutrition.org\/content\/48\/2\/240.abstract<\/a><\/p>\n\n\n\n

(16) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23067428 <\/a><\/p>\n\n\n\n

(17) http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577439\/ <\/a><\/p>\n\n\n\n

(18) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16051710 <\/a><\/p>\n\n\n\n

(19) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19837871 <\/a><\/p>\n\n\n\n

(20) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21475137 <\/a> <\/p>\n\n\n\n

(21) http:\/\/ajcn.nutrition.org\/content\/85\/4\/981.short <\/a><\/p>\n\n\n\n

(22) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23844093 <\/a><\/p>\n\n\n\n

(23) https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17095924 <\/a> <\/p>\n\n\n\n

(24)https:\/\/www.researchgate.net\/publication\/262644021_Evidence<\/a>based_recommendations_for_natural_bodybuilding_contest_preparation_Nutrition_and_supplementation<\/a> <\/a> <\/p>\n\n\n\n

(25)http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2584858\/?tool=pmcentrez <\/a><\/p>\n\n\n\n

(26) https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3411511\/ <\/a><\/p>\n\n\n\n

(27) http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/cob.12188\/full <\/a> <\/p>\n\n\n\n

(28) https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19864402 <\/a> <\/p>\n\n\n\n

(29) https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14681716 <\/a><\/p>\n\n\n\n

(30) https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25683820 <\/a><\/p>\n\n\n\n

(31) http:\/\/ajcn.nutrition.org\/content\/105\/3\/626 <\/a><\/p>\n\n\n\n

(32)http:\/\/ajcn.nutrition.org\/content\/102\/1\/172<\/a> <\/a><\/p>\n\n\n\n

(33) https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28129234<\/a> <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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 … Continue reading UTILITARIAN DIET 9.9 or DATA DRIVEN DIET<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-883","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=883"}],"version-history":[{"count":6,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/883\/revisions"}],"predecessor-version":[{"id":893,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/883\/revisions\/893"}],"wp:attachment":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=883"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}