(Part 2) Top products from r/nutrition

I haven't read some of these books, but they seem to come from credible sources and be generally well-received. Anyone with personal experience with them should chime in.

From professional organizations, if that is your thing:

The Harvard Medical School Guide to Healthy Eating

American Dietetic Association Complete Food and Nutrition Guide

A more in-depth textbook style book with a focus on accessibility and practical application:

Nutrition

Sports Nutrition/Geared towards active lifestyles:

Nancy Clark's Sports Nutrition Guidebook (One of the books that kicked off my interest in nutrition many years ago)

[The Men's Health Big Book of Food & Nutrition] (http://www.amazon.com/Mens-Health-Book-Food-Nutrition/dp/1605293105/ref=tmm_pap_title_0) (not perfect, but probably one of the simplest and most straight-forward options, with recipes included)

Precision Nutrition (Personal favorite. Complete toolkit, amazing recipes, easy to understand, can't say enough good things about it. Best 50 bucks you could spend.)

I hope that helps you at least get started thinking about it, and I hope others have more suggestions.

I’ve spent the last 5 years or so fighting that slippery slope from being naturally “skinny” to slowly gaining a few lbs every year. I’m also having a baby so I did a lot of looking into how to best pass on healthy habits to young children—French Kids Eat Everything (And Yours Can Too) by Pamela Drucker is amazing for this! It’s even very useful for changing adult eating habits too imo. I’ve learned to like foods like wasabi and blue cheese that I had previously hated and my mentality about meal structure and snacking has completely changed.




Also check out First Bite: How We Learn to Eat by Bee Wilson. I saw it recommended somewhere on this sub before and it’s amazing! First Bite summarizes a lot of what I’ve learned through trial and error. It’s unfortunate that most people don’t learn how to eat for health at a young age but it is completely reversible. My husband for example went from complete junk to quality proteins, fats, loads of fruit and veg with some whole grains and we eat processed foods, baked goods, or dine out only on occasion. His identical twin on the other hand eats much like a preschooler given free rein.

I also (when not pregnant) practise water fasting, to balance my weight once in a while, and for the health benefits like autophagy. (Check out Dr Jason Fung’s The Obesity Code )The biggest benefit however has been learning self control. I don’t snack in between meals and if I can’t find good food when traveling or etc I just wait until I can and eat more later on.

Anyway, the topic of learning or changing how we eat in a fundamental rather than forced way fascinates me. I’ve read other books but found these three to be very very helpful :)

Huge drops in weight are frequently attributed to water weight. 6-15 lbs over the course of a couple weeks with a dramatic shift in diet is pretty common.

That's not to say it's bad or rain on your parade. Rather, it's meant as a warning to NOT be discouraged if weight drops shrink over time.

I've lost around 65 lbs over the past 2 years. I've had several plateaus where I'd have no decrease in weight. I got down to the 200s in 2012 and plateaued throughout 2013. I dropped down to the 180s earlier this year and plateaued through March. I'm in the 170s now, and my going is slow. My Current goal weight is 170, but I hope to get down to the 150s-160s. For reference, I'm 30, Male and approximately 5'10.

I recommend reading The Diet Fix for good information on how to plan a sustainable diet.

The common wisdom for losing weight is to make a "Lifestyle Change", but not everyone knows what that means. It means taking a regular eating day and asking yourself "Can I do this for the rest of my life?". If the answer is "no", your diet is unsustainable.

I recommend ditching "cheat" meals altogether and figure out the smallest quantity of "bad" food that you can eat to make you happy. For me, I can get by with a single spoonful of ice cream (we buy a pint of the good stuff and I eat one spoonful every once and a while when I crave it).

Don't eat food you hate in the name of "healthy". You have to find nutritious food you like and you have to be HONEST with yourself.

Finally, the best advice I can give anyone wanting to lose weight: You can't run from your fork. I've seen way too many people who believe that weight loss will come from manic exercise routines. Exercising regularly is hard. I, personally, got sick of the tedium of indoor cardio (I've been exercising on and off for well over a decade) and life gets in the way. Moreover, I've seen plenty of people use exercise as an excuse to eat more calories, however, you have to be wary of machines that over-estimate burned calories.

Ultimately, you just need to find something you like and plan out your diet and meals.

I started using it on recommendation from my nutritionist to replace sugar. It does not effect blood sugar and it is all natural. You have to be careful that you're not using one that has fillers in it. You also have to be sure that you don't add too much or it will be bitter and gross. I prefer it in liquid form, like this one. Or the one with vanilla added is really tasty. I never add more than 4-5 drops to a serving. If you're switching from sugar in your coffee to stevia in your coffee, it'll take a few days, but it will be ok after that transition. I'll add 3-4 drops in some plain yogurt and top with thawed out frozen berries and some sliced almonds. A super yummy, sweet treat!

> My view is that bagels can be a healthy part of a balanced diet. Yes, they're relatively high in carbs, but you just have to eat low carb for the rest of the day and it's fine.

Plz educate yourself. It's difficult to know where to start explaining it when you display that what you know about nutrition is just the popular opinions of uneducated marketers.

"Bagel" doesn't really say much. Were eggs used? Does it have added high fructose corn syrup? It depends. And carbs are not bad. Seriously I recommend learning about what the science says about food or you're gonna get scammed all your life.


http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660

http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002

http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107

http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480

http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277

You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.

If you really want to dive into the topic, this book may be of interest to you. I got about 50 pages in over Christmas break (it's my mom's book and I went back to college) but it was quite a fascinating perspective! (One that looks deeper into the topic of cholesterol's little impact on heart disease).
The Cholesterol Myth

I read the Barry Groves link. So you really buy into that? Gorilla eats leaves and somehow he twists that to meaning they eat a high fat diet? That goes against common sense. His website had it's HON code certification marked invalid. I can see why.

Please read this and comment if you have time:

http://www.diseaseproof.com/archives/diet-myths-the-misinformation-of-barry-groves-and-weston-price.html

Again, I quote from the JACN, ""Regardless of the diversity in scientific approach, evidence converges around the notion that diets associated with reduced risk of CVD, some cancers, diabetes, and several other chronic diseases are heavy in vegetables and fruit (therefore rich in phytonutrients and antioxidants) but reduced in meat, refined grains, saturated fat, sugar, salt, and full-fat dairy products."

How can you refute that? I urge you and anyone else who follows the Weston A Price diet to stop reading the Masterjohn, Minger, and other Paelo authors and get a different perspective from Esselytn, Fuhrman, McDougall :

http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002/ref=sr_1_2?ie=UTF8&qid=1322838099&sr=8-2

http://www.amazon.com/Eat-Live-Amazing-Nutrient-Rich-Sustained/dp/031612091X/ref=sr_1_1?s=books&ie=UTF8&qid=1322838196&sr=1-1

http://www.amazon.com/Healthy-100-Scientifically-Healthiest-Longest-Lived/dp/0345490118/ref=sr_1_1?s=books&ie=UTF8&qid=1322838272&sr=1-1

Sincerely, good luck with your diet and your health. I don't think we're going to change each other's minds on this but I enjoy the debate.

• [Introduction to Human Nutrition] (https://www.amazon.com/dp/1405168072/ref=rdr_ext_sb_ti_hist_1) is a very good book to get started with if you have a solid biochemical background
  
  
• If you need to get some knowledge about biochemistry first I recommend reading Biochemistry for Dummies which is ok for non-professionals to read. One of the best Biochemistry books is Lehninger, Biochemistry, but it is very pricey
  
  Nutrition is mostly about biochemistry. So I'd recommend you reading some biochemistry books instead of nutrition based ones. Once you have a solid knowledge of biochemistry you'll be able to understand nutrition without a problem.

ALA to EPA conversion is efficient enough, provided an appropriate n-3:n-6 PUFA ratio is practiced (1:1 or 1:3 or 1:6), and assuming desaturase enzymes aren't disrupted by genetics, age, or health problems.

EPA to DHA conversion cannot be measured as easily. While both EPA and DHA are measured in circulating blood levels, DHA is much more volatile and thus synthesized in controlled environments, like retina and brain membranes, where it isn't easy to measure. Moreover, there's no need for DHA to be circulating in blood, because it would just get exposed to oxidative free radicals.

This is especially important for vegans (not consuming any animal products), because EPA and DHA are super important for brain and blood health (here's a long presentation about it), but even non-vegans could benefit from supplementing from a non-toxic source, like micro-algae.

Edit: another important factor I forgot to mention is gender! High testosterone/low estrogen downregulates PUFA conversion, while low testosterone/high estrogen upregulates it. This means that females are better at converting plant fats!

With your background and trigger areas, you might like Intuitive Eating. I'm not 100% on board with everything in it, but I think it's interesting and worth a read. Not super science heavy in terms of what each nutrient does, but maybe a good balance to something like that. https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047

This stuff is amazing

https://www.amazon.com/Great-Lakes-Gelatin-Collagen-Hydrolysate/dp/B005KG7EDU?th=1

Use it like a protein powder, no taste- mix it with anything (don't pour it into hot water, put it in cold and heat it, if that's how you end up using it)

Great for your gut, paleo...

This book might give you some ideas: The Diet Fix: Why Diets Fail and How to Make Yours Work. It was written by a family doctor in Canada who runs a nonsurgical weight management and nutrition clinic, who has a very good medical reputation.

The book is a plan to help replace bad dietary habits with good ones and to set up new healthy habits by introducing them as small changes implemented over time. It also lays out reasonable definitions of "healthy diet" and "healthy lifestyle" and gives steps to take to achieve both. It's almost an anti-fad diet book.

I found [Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating (Books)] (http://www.amazon.com/gp/product/0743266420/ref=oh_aui_search_detailpage?ie=UTF8&psc=1) helpful. It was a few years ago I read this, but the foundations probably haven't changed too much.

One of the key take-aways I got from it was it's hard to tell what's good for people and not at a micro level. There are too many variables to account for. The best studies to trust are large and long term. And there are only so many studies that have been done that way.

That said when someone makes a claim that sounds sketchy ask them for their source. If they continually give bad sources I'd learn to distrust them as a source.

Since you now distrust the source at the seminar, you'll have to fact check everything they say. It's up to you if you want to sift through it. I'd think of it more of a brainstorming session than a source of knowledge, and it's your call if that's worth your time.

Spoonful of regular sugar and sweeten to taste with EZ-Sweetz Liquid Stevia. Free Super Saver shipping.

Here, and, perhaps more frugalish, here : Easy installation, but you need 110 volt electricity for the deluxe ones, and save a lot on the TP.

The Ultramind Solution by M.D. Mark Hyman

AMAZING, changed my life in profound ways and never seen something like this.

https://www.amazon.com/UltraMind-Solution-Broken-Brain-Healing/dp/0743570480

if you really investing in your health & diet, read 'the china study' to learn what dairy (specifically protein casein) does to you https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/ref=sr_1_1ie=UTF8&qid=1484641847&sr=8-1&keywords=the+china+study
also, might want to try any number of veg 'milk' like almond, coconut. find the one you like and go for it!

My research goes back many years. A lot of my research has shown me proven results because I’ve done my own experimenting. I’ve gone through huge eating and dietary changes over the past 15 years. I also read a lot of books on these topics as well as follow many people on social media who have profound research done of their own.

https://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884

https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

https://www.naturespath.com/en-us/blog/eating-animal-products-making-us-sick/

https://blondevsbooks.com/14-books-that-will-make-you-think-twice-about-eating-meat/amp/

https://instagram.com/alkalinehumanism?igshid=k8850d755uy5

https://instagram.com/the_raw_herbalist?igshid=17qe82edk1f6l

https://instagram.com/alkaline_vegan_news?igshid=1o9559eqvsgts

https://instagram.com/fruitifytheworld?igshid=1lsvu5nbt79ii

just curious, what is your source for this number? i have this book and it gives the following values for protein intake:

• estimated avg daily requirement for adults: 0.66 g/kg body weight ~ 0.3 g/lb body weight
  
• RDA 0.8 g/kg = 0.36 g/lb
  
• recommendation for athletes 1.2-1.8 (or up to 2) g/kg; 2 g/kg = 0.9 g/lb

Protein, but specially Collagen. I use this :)

Intuitive Eating

Health at Every Size

Body Respect

Body Kindness

You are fine. Keeping eating lots of meat and you’ll be good.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_ZtLJBbRREW03F

This one.... https://www.amazon.com/Just-Hemp-Foods-Percent-Protein/dp/B00TU5T2ZU/ref=sr_1_10_s_it?s=grocery&ie=UTF8&qid=1491852832&sr=1-10&keywords=hemp%2Bprotein&th=1


And this one..... https://www.amazon.com/Just-Hemp-Foods-Percent-Protein/dp/B00TU5T2ZU/ref=sr_1_10_s_it?s=grocery&ie=UTF8&qid=1491852832&sr=1-10&keywords=hemp%2Bprotein&th=1


Both would be good selections IMO.


If you prefer less fiber and higher fat than.... https://www.amazon.com/Manitoba-Harvest-Protein-Supplement-Ounce/dp/B002CPVTH4/ref=sr_1_2_s_it?s=grocery&ie=UTF8&qid=1491853052&sr=1-2&keywords=hemp%2Bprotein%2B70&th=1

I recommend this book:
Burn the Fat, Feed the Muscle: Transform Your Body Forever
https://www.amazon.com/dp/0804137846/ref=cm_sw_r_cp_api_2cW3BbP4B093T

Can you avoid this product entirely? Conversely, I assume you're not going to use much of it, so, depending on how little alcohol you can have, its effect is negligible. Myself, I used the dry stuff, rather than drops. Here's a stevia that's alcohol free: https://www.amazon.com/NuNaturals-NuStevia-Natural-Liquid-Alcohol/dp/B0019LTH3U/ref=sr_1_2_a_it?ie=UTF8&qid=1525382330&sr=8-2&keywords=stevia+drops+no+alcohol&dpID=41vg4QYeqlL&preST=_SY300_QL70_&dpSrc=srch

Regarding insulin response:

Enter The Zone: A Dietary Road map https://www.amazon.com/dp/0060391502/ref=cm_sw_r_cp_apap_aYdFVAwVnJWJz

Regarding nutrition, calories, etc:
In Defense of Food: An Eater's Manifesto https://www.amazon.com/dp/0143114964/ref=cm_sw_r_cp_apap_84Pt1bNIvcu25

In Defense of Food by Michael Pollan

I think they keywords for this are fat metabolism & weight loss physiology. That being said, Gropper's book Advanced Nutrition and Human Metabolism might be the book you're looking for if you're interested in a lengthy textbook on human metabolism & nutrition. Conversely, this blog may be of some use.

I’m reading Burn the Fat Feed the Muscle right now and it’d be all you’d ever need.

sucralose liquid http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

http://www.amazon.com/gp/aw/d/1592335217?pc_redir=1409967596&robot_redir=1

Published just a few weeks ago from one of the world's leading cardiologists: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

http://www.amazon.com/Deva-Nutrition-Vegan-DHA-EPA-Count/dp/B005R5CARY

First one I found. It is more expensive than a non vegan source. I believe it is from alage.

You can supplement with something like pea protein. Mmmm, harness the power of the pea for sick gainz.


http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1408586930&sr=8-1&keywords=pea+protein

I didn't write it, complain to Dr. Jason Fung (author of "The Obesity Code" & "The Diabetes Code") if you disagree. Just presenting an alternative viewpoint for discussion.

You can list everything you feel is false though if you want

I wanted to get some feedback on this nutrition shake I came up with. I've been drinking it almost on a daily basis for about a year now. I usually have it for breakfast or after I workout. My goal was to make a high calorie, high protein meal that was low in sugar. Let me know what you think.


Summary:

Pea Protein: 1 scoop, 120 cal, 2g fat, 24g protein

Hemp Protein: 2tbsp, 70cal, 2.25g fat, 10g protein

MCT oil: 1.5Tbsp, 189cal, 21g fat

Peanut Butter: 3Tbsp, 270cal, 24g fat, 12g protein, 7.5g carbs

Whole Milk: 1.5cups, 154.5cal, 3.6g fat, 12g protein, 18g carbs

Rolled oats(uncooked): 1.5cup, 150cal, 23g carbs, 5g protein, 3g fat,

1Tbsp coco powder and 3 squirts of stevia for taste

Macros:

Protein: 63g

Fat: 34.9g

Carbs: 48.5g

Calories: 953.4



Pea Protein:

https://www.amazon.com/gp/product/B001DB4MFO/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Hemp Protein:

https://www.amazon.com/Manitoba-Harvest-Protein-protein-Serving/dp/B002CPVTH4/ref=pd_nav_hcs_rp_t_1?_encoding=UTF8&psc=1&refRID=6M2HFKEY9EWJB2C9EM9C

MCT oil:

https://www.amazon.com/gp/product/B00QL083S4/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

Peanut Butter:

https://www.laurascudderspeanutbutter.com/product/natural-peanut-butter/smooth

LISTEN TO THIS

go here: http://www.amazon.com/Astor-Non-Electric-Mechanical-Attachment-CB-1000/dp/B003TPGPUW/ref=sr_1_1?s=hi&ie=UTF8&qid=1463877684&sr=1-1&keywords=astor+bidet

This is a bidet. I don't care what pre conceived notions you may have about using it. I went through the same shit you did until I got this. No matter how bad your movement, this will clean you up in 5 seconds. I went from using a roll of TP in a day to taking about 7 seconds to use the bathroom daily. It's easy to install and easy as fuck to use. If this is as big of a problem as you say it is, get this and don't look back.