Guess what baby? Mandy is here again to tell you how to feed yourself.
Many people tend to tell me it’s hard quitting the slop or that it’s generally hard to have a good eating matter. Well it’s fine,I got you
.
Just follow what you crave:
Now it’s simple to just say “eat what you want” but of course either it’s used as an excuse to actually eat whatever there is and that is an obvious fact. But I’m just really saying follow your taste. If you want something sweet,then you can eat something like yogurt and honey,you can also add a banana to that. It sounds so simple to just do that for example and you might not think much of it,but the whole point is to set up your baseline.
When Mandy for example want to so called “eat a treat” then it’s not usually something trash,Mandy see’s the food thats listed (yogurt,banana and honey) as a a treat or desert. You want the things you crave to be intuitively good,and just the simple change of consciously changing your sweet cravings from refined sugar products to fruit is not just a conscious change,but in a new few weeks of keeping this up it becomes as I said what you crave. After some time,you will think “I want something sweet,let me eat some grapes” and that should be your goal because at that stage you intuitively crave something good.
Eat most of your carbs earlier in the day:
This simple sounding adjustment will line up your eating habits with your circadian rhythm way better than any “sungazing in the morning”. If you for example should eat 280g of carbs a day,then eat about 150g before 1PM. Your circadian rhythm is responsible for releasing most of its cortisol in the morning to simply wake you up properly,but having a lower blood glucose causes a unnecessary excess rise stress hormones in the morning and this is due to your liver glycogen.
How it would look (low liver glycogen scenario):
-You sleep from 11PM to 8AM.
->your liver glycogen which is necessary for controlling blood glucose is partially drained (say 1/4th).
-You don’t eat breakfast and do your morning and noon activities (school,work)
->Your liver glycogen drains further with no source of exogenous carbohydrates to refuel it.
->ACTH is stimulated,cortisol rises to control blood glucose levels as glycogen slowly depletes.
-You come back home from work. You rest for a moment then after a while you consume some carbs (slop) and refuel your liver glycogen.
->You consume exogenous carbohydrates,your liver glycogen gets refuel but the degree depends on how much you consume and your blood glucose rises.
You can prevent stress hormone rise just by consuming carbohydrates earlier in the day,this stress would not only inflict on your body internally without your feeling,but your brain literally uses glucose as it’s main ATP fuel and you will feel the stress itself.
No PUFA:
Oxidative stress and inflammation are both issues many people struggle with today,and you can just see that with how much Omega 6 fatty acids people are consuming. Nowadays many people ask “what’s so bad about seed oils that people talk about?” and it’s not the “trace hexane” or other trace chemicals from the refinement process,but it’s simply the oil itself which is just pure polyunsaturated fats. Polyunsaturated fats such as lenolic acid are poly double bonded fatty acids that unlike saturated fatty acids or monounsaturated fatty acids are unstable in fat oxidation.
Now seed oils is just a very basic factor that basically everyone knows about, but what else can you do Mandy?
First thing you can easily do is get rid of any fish oil supplements,if you for example take 1-2g of omega 3 fatty acids everyday via fish oil then you’re causing unecessary inflammation and oxidative stress because guess what DHA and EPA are also polyunsaturated fats. What you should instead do is eat fish at least once a week,I like to eat fish once or twice a week and therefore you get the same dosages of DHA and EPA but the differences is at least you’re not abusing everyday. DHA and EPA have a long brain half life,about 2.5 years,this way it’s not even an issue if you go weeks without consuming it. You don’t necessarily need more than 2-3g a week.
Avoid nuts and seeds in general,this is an obvious fact but nuts and seeds are known to be calorically dense due to the fat content which mostly consist of polyunsaturated fats.
Dairy,eggs>Meat:
Now you might think I’m kind of a Jew for not eating meat,but I have nothing against meat itself but if you eat tons of meat in general compared to anything else in your diet or most of your protein sources are meat then you must consume more dairy immediately.
In this thread here: https://looksmax.gg/threads/why-the-primal-carnivore-diet-is-heavily-flawed.21310/
I explained just how retarded it is to keep eating tons of meat,I mentioned amino acids and dairy generally has a more stable amino acid profile. Not only the amino acid profiles,but generally how the amino acids are carried. Fast absorbing/acting tryptophan gets sensed by enterochromaffin cells kind of more “stronger” cause they pass through fast,therefore increasing serotonin unnecessarily unlike slow acting tryptophan in milk for example. And I explained most things in that thread,but I’d like to also say eggs have the highest amino acid absorption rate out of all protein sources,and not to mention the iron overload that you can prevent.
I’m not saying “don’t eat meat”,I’m saying eat something else other than meat.
Small things I would like to add that don’t need a section necessarily: Eating more frequently (3-4x a day) is more stable to your metabolism and satiety. Nutrition is also not restricting most foods.
Priority foods (and broad ratios)
Before anything,you do NOT have to stress with exactly how much grains,fruits,meat,dairy etc you ate,just keep a rough ratio in your head that should bother you much.
Carbohydrates:
Fruit:Apples,bananas,kiwi,grapes,mangos,berries, dates, melons, etc.
Fruit Juices: Apple Juice,Watermelon juice,cranberry juice,orange juice, guava juice ,etc.
Vegetable like fruit: Paprika,Dell Pepper,tomatoes, etc.
Fruits and fruit juices should be ideally 50-60%% of your total carbohydrates.
Grains: whole grain breads or other grain such as oats and rice
Tubers: Potatoes,carrots etc
Grains and tubers should be 10-20% of your total carbohydrates.
Cooked greens: string beans, parsley,challots,green onion,cauliflower etc
Cooked greens and general vegetables should be 10-20% of your total carbohydrates.
Protein:
Diary: Milk,Kefir,Cheese (Mozzarella,Gouda etc),Yogurts.
Dairy should ideally take up 60% protein.
Eggs: Just Eggs.
Eggs should ideally take up 20-30% of your protein.
Plants: All the plants that you consumed for carbohydrates will contribute to some of your protein.
Plant amino acids would take up 10-20% of your total protein.
Fats:
The exact fucking same as protein.
How the macronurtient balance should look like (2500cal):
320g of carbs
120g of protein
60g of fat
60% carbs
20% protein
20% fat
So I hope I helped you lay down specific dietary principles so you can optimize your nutrition for health and development,give me a rep (or some reps…) for my effort baby
Interested for more? Check out my last thread!
https://looksmax.gg/threads/how-to-properly-feed-yourself-what-mandy-ate-today.21949/
Anyways if you need anything:
Many people tend to tell me it’s hard quitting the slop or that it’s generally hard to have a good eating matter. Well it’s fine,I got you
.Just follow what you crave:
Now it’s simple to just say “eat what you want” but of course either it’s used as an excuse to actually eat whatever there is and that is an obvious fact. But I’m just really saying follow your taste. If you want something sweet,then you can eat something like yogurt and honey,you can also add a banana to that. It sounds so simple to just do that for example and you might not think much of it,but the whole point is to set up your baseline.
When Mandy for example want to so called “eat a treat” then it’s not usually something trash,Mandy see’s the food thats listed (yogurt,banana and honey) as a a treat or desert. You want the things you crave to be intuitively good,and just the simple change of consciously changing your sweet cravings from refined sugar products to fruit is not just a conscious change,but in a new few weeks of keeping this up it becomes as I said what you crave. After some time,you will think “I want something sweet,let me eat some grapes” and that should be your goal because at that stage you intuitively crave something good.
Eat most of your carbs earlier in the day:
This simple sounding adjustment will line up your eating habits with your circadian rhythm way better than any “sungazing in the morning”. If you for example should eat 280g of carbs a day,then eat about 150g before 1PM. Your circadian rhythm is responsible for releasing most of its cortisol in the morning to simply wake you up properly,but having a lower blood glucose causes a unnecessary excess rise stress hormones in the morning and this is due to your liver glycogen.
How it would look (low liver glycogen scenario):
-You sleep from 11PM to 8AM.
->your liver glycogen which is necessary for controlling blood glucose is partially drained (say 1/4th).
-You don’t eat breakfast and do your morning and noon activities (school,work)
->Your liver glycogen drains further with no source of exogenous carbohydrates to refuel it.
->ACTH is stimulated,cortisol rises to control blood glucose levels as glycogen slowly depletes.
-You come back home from work. You rest for a moment then after a while you consume some carbs (slop) and refuel your liver glycogen.
->You consume exogenous carbohydrates,your liver glycogen gets refuel but the degree depends on how much you consume and your blood glucose rises.
You can prevent stress hormone rise just by consuming carbohydrates earlier in the day,this stress would not only inflict on your body internally without your feeling,but your brain literally uses glucose as it’s main ATP fuel and you will feel the stress itself.
No PUFA:
Oxidative stress and inflammation are both issues many people struggle with today,and you can just see that with how much Omega 6 fatty acids people are consuming. Nowadays many people ask “what’s so bad about seed oils that people talk about?” and it’s not the “trace hexane” or other trace chemicals from the refinement process,but it’s simply the oil itself which is just pure polyunsaturated fats. Polyunsaturated fats such as lenolic acid are poly double bonded fatty acids that unlike saturated fatty acids or monounsaturated fatty acids are unstable in fat oxidation.
Now seed oils is just a very basic factor that basically everyone knows about, but what else can you do Mandy?
First thing you can easily do is get rid of any fish oil supplements,if you for example take 1-2g of omega 3 fatty acids everyday via fish oil then you’re causing unecessary inflammation and oxidative stress because guess what DHA and EPA are also polyunsaturated fats. What you should instead do is eat fish at least once a week,I like to eat fish once or twice a week and therefore you get the same dosages of DHA and EPA but the differences is at least you’re not abusing everyday. DHA and EPA have a long brain half life,about 2.5 years,this way it’s not even an issue if you go weeks without consuming it. You don’t necessarily need more than 2-3g a week.
Avoid nuts and seeds in general,this is an obvious fact but nuts and seeds are known to be calorically dense due to the fat content which mostly consist of polyunsaturated fats.
Dairy,eggs>Meat:
Now you might think I’m kind of a Jew for not eating meat,but I have nothing against meat itself but if you eat tons of meat in general compared to anything else in your diet or most of your protein sources are meat then you must consume more dairy immediately.
In this thread here: https://looksmax.gg/threads/why-the-primal-carnivore-diet-is-heavily-flawed.21310/
I explained just how retarded it is to keep eating tons of meat,I mentioned amino acids and dairy generally has a more stable amino acid profile. Not only the amino acid profiles,but generally how the amino acids are carried. Fast absorbing/acting tryptophan gets sensed by enterochromaffin cells kind of more “stronger” cause they pass through fast,therefore increasing serotonin unnecessarily unlike slow acting tryptophan in milk for example. And I explained most things in that thread,but I’d like to also say eggs have the highest amino acid absorption rate out of all protein sources,and not to mention the iron overload that you can prevent.
I’m not saying “don’t eat meat”,I’m saying eat something else other than meat.
Small things I would like to add that don’t need a section necessarily: Eating more frequently (3-4x a day) is more stable to your metabolism and satiety. Nutrition is also not restricting most foods.
Priority foods (and broad ratios)
Before anything,you do NOT have to stress with exactly how much grains,fruits,meat,dairy etc you ate,just keep a rough ratio in your head that should bother you much.
Carbohydrates:
Fruit:Apples,bananas,kiwi,grapes,mangos,berries, dates, melons, etc.
Fruit Juices: Apple Juice,Watermelon juice,cranberry juice,orange juice, guava juice ,etc.
Vegetable like fruit: Paprika,Dell Pepper,tomatoes, etc.
Fruits and fruit juices should be ideally 50-60%% of your total carbohydrates.
Grains: whole grain breads or other grain such as oats and rice
Tubers: Potatoes,carrots etc
Grains and tubers should be 10-20% of your total carbohydrates.
Cooked greens: string beans, parsley,challots,green onion,cauliflower etc
Cooked greens and general vegetables should be 10-20% of your total carbohydrates.
Protein:
Diary: Milk,Kefir,Cheese (Mozzarella,Gouda etc),Yogurts.
Dairy should ideally take up 60% protein.
Eggs: Just Eggs.
Eggs should ideally take up 20-30% of your protein.
Plants: All the plants that you consumed for carbohydrates will contribute to some of your protein.
Plant amino acids would take up 10-20% of your total protein.
Fats:
The exact fucking same as protein.
How the macronurtient balance should look like (2500cal):
320g of carbs
120g of protein
60g of fat
60% carbs
20% protein
20% fat
So I hope I helped you lay down specific dietary principles so you can optimize your nutrition for health and development,give me a rep (or some reps…) for my effort baby
Interested for more? Check out my last thread!
https://looksmax.gg/threads/how-to-properly-feed-yourself-what-mandy-ate-today.21949/
Anyways if you need anything:
