Cutting, What foods to avoid?

[SPORT SCIENTIST]

how bout a good dose of yogurt before bed? Is this considered the same as milk? (when I refer to milk and yogurt I mean all the low fat or skim types)

Funny you should say that, but I have a Greek mate, that I know from when I was at uni, called Yannis. He ate tons of Greek Yoghurt and was ripped to the bone (used to be a stripper!) - The only thing to look out for are the carbs - not sure what the carb content is in plain Greek Yoghurt (the highest protein/lowest carb variety) - but my friend has some before bed every night- and it doesn't hurt him.
Incidentally, this guy is fanatical - he used to eat 1kg of carots evey day, until I told him that the yellow skin from the beta-carotine was a sign of toxicity! - switched to broccoli instead lol! - funny times.

One last thing, be aware that low fat is not always good - the fats are often replaced with sugary carbs, so check the label. - low fat plain Greek yoghurt is your best bet.

 

[gjohnson5]

Milk- too much sugar and fat
PB- if its all natural
fruit- limit to breakfast
Everything else should be low/med. GI(carbs)(except for pwo,dextrose), omega 3 fats, EFA, Lean protein

The sugar in milk can be controlled through r+ala,. The fat content in milk can be controlled through buying skim milk or fat free

fruits have fructose , which generally does not increase blood sugars. Some like grapes , rasins and pineapple I'd agree with you. There's nothing wrong with apples and oranges throughout the day as they have smaller amounts fructose.

 

[|D_J^B_J|]

how bout a good dose of yogurt before bed? Is this considered the same as milk? (when I refer to milk and yogurt I mean all the low fat or skim types)

I think cottage cheese would be a better option before bed because it has less carbs but still the same slow absorbing milk/casein protein.

 

[gjohnson5]

I disagree, saturated fats are good for improving your hormonal balance (not your health- although MCTs are the exception) - note MCTs are superb for cutting.

The main things you want to avoid is eating carbs and fat at night time or when inactive (as they will store as body fat)

Eat your carbs at breakfast and after training. Fats should be consumed at this time and during the day. - MCTs (having a shorter carboon length are more easily broken down into energy and are easily utilzed) - on top of lowering the glycemic index - the former function provides the user with energy when carbs are depleted, and means that the MCTs will be less likely to be stored as fat (coconut oil is a bettersource as it contains vits and minerals)- MCTS also have 8.3kcal/g as opposed to 9kcals/g in normal fats.
They also have a thermogenic effect on the body (akin to that of protein)

Stay away from high glycemic foods - its surprising what you can and can't eat

e.g Pineapple - hi GI, apple - low GI

Wholewheat bread hi GI, chocolate sponge cake/ice cream low GI
Anything that contains dairy products or high protein is generally low GI - this is why chocolate is low GI.

There are many exhaustive GI lists on the net, designed to assist diabetics.

Many people advise about staying off dairy products- however a recent study showed that a reduced fat casein group held on to more muscle than the whey group (milk and casein are anti-catabolic - forming a bolus in the stomach that releases amino acids slowly) - for this reason whey protein is not particualrly good on a diet (unless taken after training)

Oatmeal and skimmed milk is an excellent way to strt the day - high fibre fills you up, relatively low cals, low glycemic steady source of energy that doesn't spike insulin.

If hunger is a prob - stay away from low fibre foods aka atkins diet. - although you can supplement with fibre (psyllium husks are amongst the best sources - avena sativa- green oats might be even better, as it is linked with increases in testosterone.

The only fats you want to avoid are hydrogenated - man made fats that are harder to breakdown (additional Hydrogens added to the carbon chain), and hence more easily store as body fat

God , me and you are saying the exact same thing... I think alot of the things people are saying stay away from are myth mostlly

 

[|D_J^B_J|]

This is not true - it is the slow digeting nature, that accounts for the is low GI. A low GI by definition means that blood glucose is secreted slowly and hence insulin production is not greatly effected. Check any GI list and you will see that any food that contains dairy, especially chocolate! has a low GI. Wth all due respect, I hardly think that diabetics would fanatically follow GI lists, consuming milk proteins in the process, if they secreted a large amount of insulin into the blood

This is the table that led me to believe that lactose secretes a large amount of insulin from the pancreas:
http://www.theantiagingdoctor.com/nutrphys.htm

The table is entitled 'Insulin and Glucose Scores of 38 Foods' and is towards the bottom of the article.

Now I am confused...

 

[gjohnson5]

I thought lactose (milk sugar) excreted a large release of insulin despite having a low GI?

I am lactose intollerant , so I have to put lactase enzyme in my milk. If you understand sugars lactose = (1 glucose + 1 glactose) Both of which are simple sugars will increase blood sugar

This is a good site that describes different sugars and thier chemical makeup
http://www.scientificpsychic.com/fitness/carbohydrates.html

Lactase enzyme will break the 2 simple sugars up and both can be used immediently by the body. For that reason I think r+ala is a good choice here since once the chemical bond is broken you body will use the simple sugars for energy almost instantly

 

[SPORT SCIENTIST]

This is the table that led me to believe that lactose secretes a large amount of insulin from the pancreas:
http://www.theantiagingdoctor.com/nutrphys.htm

The table is entitled 'Insulin and Glucose Scores of 38 Foods' and is towards the bottom of the article.

Now I am confused...

I speed read the article (will look at it again in more detail)

However, this is the protocol for attaining a GI score:

A carbohydrate food is eaten and is broken down by the body. The carbohydrate is broken down to sugar which enters the blood stream. Blood sugar levels are measured before the meal and at one hour intervals afterwards. The resulting measurements are plotted as a curve. The area below the curve is compared with a standard reference, usually either glucose or white bread. The resulting ratio is the glycaemic index of the foodstuff. These tests are normally carried out on between 6 and 10 individuals to derive a “standard” Glycaemic Index value.

I don't see how you can argue with this.

Perhaps most relevant values are derived from the glycemic load:

The glycaemic load (GL) is a measurement that is calculated from the GI and measures the complete impact of a carbohydrate rich meal by taking into account the presence of fat and protein and how they affect the absorption of the carbohydrate. The GL is considered by some a more useful indicator than the GI since we do not eat food in isolation but as part of a mixed meal. Currently most available data looks at the GI value of an individual foodstuff – say a breakfast cereal. However this is rarely eaten on its own but is mixed with milk. We already know that if you add either protein or fat to a carbohydrate based meal the GI will fall as the protein and fat slow the digestion and breakdown of the carbohydrate and so delay the release of glucose into the blood stream. For example white bread currently has a high GI but when eaten as a sandwich with cheese the GI falls and the GL of the meal is no longer high. The scoring mechanism for GL is different:

A GL value of 20 is HIGH
A GL value of 11-19 is MEDIUM
A GL value of 10 or lower is LOW

This compares with a GI scoring mechanism, which is analysed as follows:

A GI value of 70 is HIGH
A GI value of 56-69 is MEDIUM
A GI value of 55 or lower is LOW

 

[anthrax]

Lactose = high insulin response though low GI

 

[gjohnson5]

Lactose = high insulin response though low GI

I don't understand how lactose can be labeled "low GI". Most of the worlds population (bout 70% I believe) are lactose intolerant. So that means they cannot digest it.

The 2 sugars that make up lactose are instant energy. Doesn't seem to make any sense to me

 

[SPORT SCIENTIST]

I don't understand how lactose can be labeled "low GI". Most of the worlds population (bout 70% I believe) are lactose intolerant. So that means they cannot digest it.

The 2 sugars that make up lactose are instant energy. Doesn't seem to make any sense to me

It is entirely related to the way you digest it (possibly not in your case!)

As I said, it forms a bolus in the stomach - a hard dense ball of casein that is slowly digested.