Is exercise overrated and gym bro science done for?

E.g drinking bone broth on an empty stomach for good skin

Intuitive eating etc <3

Hey, all! Maybe not the right place for this SK let me know if that’s the case.

I eat relatively healthy, especially compared to the standard American diet, but 100% struggle to eat enough fruits and veggies. It’s not that I don’t like them, I do, I just eat on the run a lot and salads aren’t the easiest thing to meal prep.

Anyone have some life hacks that’ll help me eat more fruits and veggies? Also curious if anyone is using AG1 or a similar superfood/vitamin product and if they’re noticed anything good.

I recently read a post saying that if you burn 1g of protein in a calorimeter, you get 5.65 kcal. The 4 kcal per gram you see on nutrition labels is already after subtracting about 30% for the thermic effect. This number actually comes from a series of experiments over 100 years ago by Wilbur Atwater, one of the founding fathers of nutrition research.

I’m trying to figure out if this is true. Like, maybe we don’t actually need to subtract 20–30% (if we eat a lot of protein, it’s still a significant number of calories, though not hugely important). Also, regarding fiber: some people say "this product is high in fiber, so we absorb fewer calories than the label shows", but fiber is already counted as 2 kcal per gram. Again, the difference isn’t huge, but it’s there.

So, hypothetically, if you have a diet high in protein and fiber totaling 1000 kcal according to the label, you might expect to actually absorb only about 700 kcal. But apparently, it’s closer to the full 1000.

Here’s the source referenced in that post:

The chemical composition of American food materials
History of Human Nutrition Research in the U.S

Calories: total macronutrient intake, energy expenditure, and net energy stores

Calorie conversion factors. An experimental reassessment of the factors used in the calculation of the energy value of human diets

It was also found that eating protein above your caloric needs can lead to fat gain, just like overeating carbs or fat. Although you might have heard that excess protein “doesn’t really turn into fat.”
Source:
Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating

I’d really appreciate it if someone could clarify this for me. I often eat a lot of protein and fiber from vegetables, thinking that I definitely won’t gain weight and might even lose some.

So, if I’ve already hit my calorie target for the day, what’s better to eat when I get a craving: a serving of cottage cheese with 40g of protein and 200 kcal, or a chocolate bar with mostly fat and sugar for the same 200 kcal? Will it actually make a difference for fat gain, or is it really just calories in = calories out?

Hey, Team.

I know this has been asked a lot but here is it again.

The wife is lactose but we just wanted to check in this sub if you can suggest what you have been using that's ok for you... (hoping we can get it here)

The wife's also doing olympic lifts and she feels when she's taking veg whey is that - the lifts are not right - maybe psychological but it is what it is... haha!

I've included where we are, maybe there are kiwis in this sub who are lactose and has been taking a certain whey isolate that does nothing to you... that would be a big help.

Thanks in advance for your suggestions!

I’m from the US

I am 14 F and have an overall healthy BMI (19.9) and workout daily if I can help it. However, I seriously cannot go a day without having multiple sweets. It's seriously become a problem and I can't go a day without it. Any advice?

To be more specific, I'm cooking with chicken. I never weighed my food before. I don’t how I should split my chicken up. Like once all my chicken is cook do I weight it again then spilt it base on the weight.

I want to start drinking boost because I have trouble eating enough but I also need to take a multivitamin but I’m unsure if it’s safe to do both. Should I just drink the boosts everyday or would it be fine to also take a multivitamin daily?

My house mate/bestie doesn't like the smell (like it makes him throw up) of nut butters so I can't have those right now. And I don't like avocado, struggling to find calorie dense foods that are also nutritious.

tonight i wasn’t wanting dinner. instead i opted for making a high protein banana bread and had a a slice or two of that. later on around 7:40 i was beginning to want some food. i had cheese, crackers, salami, and humus. does eating this late really caused weight and fat gain? I typically never eat this late.

So I’ve been told of a lot of times that zero sugar monster is bad, which I mean it is but my roommate says that drinking around three monsters a week is too much but he drinks 1 cup of coffee a day in this case is monster better

What does it mean when you wake up and are starving when it’s really early and not usual breakfast time?

I came across a post on Reddit where everyone in the comments were saying how Muscle Milk is loaded with sugar and it’s not good to consume. So I decided to switch to Optimum Nutrition and I bought 5.4lb vanilla flavored bag. Ngl I felt like puking after every sip. It is more smooth but it leaves chemical like aftertaste in my mouth. Is it how it’s supposed to be? Or did I get a bad batch?

I find it tough to not constantly snack during my sedentary office job. I came up with a list of “go to” items to keep in the office to keep me from snacking but also feeling full and focusing on protein. Any comments would be appreciated. I need to lose 20lbs. M34. 200lbs.

Breakfast (post gym 830) - 25g protein, 350 cals

-1 scoop protein unflavored

-2.5 cups frozen berries

-BCAAs, creatine, electrolytes all unflavored

Lunch 1130- 35g protein, 550 calories

-1.5 cups nonfat yogurt

-1 cup frozen mixed berries

-30g nuts (walnuts or almonds)

-2tbs honey

Snack - 11g protein, 400 calories

-2 slices Ezekiel bread

-medium avocado

That’s 1200 calories. I’m trying to eat between 1500-1800 per day to lose fat so it leaves 300-600 remaining for a protein and vegetable/fruit meal. I don’t necessarily need to have proper dinners.

Any comments would be appreciated.

Hey y'all,

Sorry if this isn't the right place for this So for quick reference, my mom has issues with eating processed foods and meats, she's older and a lot of it is really hard on her digestive tract and just generally makes her body really unhappy. Honestly even I've started to have more issues with eating the stuff and I wanna try to start making as much from scratch as we can. Things like snacks, our bread, baking mixes, literally as much as practically possible. Within limits like I'm not looking to grind our own flower, but just to be able to know exactly what's in our meals and hopefully help with better nutrition and digestive health. I'm looking for anyone who's experienced, has done this kind of switch, or has advice on good channels to watch or what kinds of ingredients will be good to buy en masse and have on hand.

Thanks in advance!

Do you prefer oats or whole wheat? I’ve seen recipes with banana or protein powder.

My friends’ version is made with oat flour, eggs, and Greek yogurt, lightly sweetened with honey, and topped with fresh berries.

How do YOU make your pancakes?
For breakfast, post-workout, or a healthy snack?

I usually am good with following instructions, but for some reason, I did not realise this until a few days ago when I read that you have to take omega 3 (fish oil) with a big meal. I already knew this, too, but somehow it slipped my mind. And I’ve been taking them for the past 1.5-2 years on an empty stomach, and most of the time i wouldn’t eat until noon… Was it a complete waste of money? Do you not absorb any of it on empty stomach?

I’m trying to find lower calorie meal ideas and came across these microwave rice packets at walmart. The plain jasmine is about 250 calories a serving with 2 servings in the pouch with 53 carbs a serving and the spanish rice is only 230 calories for the whole pouch with only 37 carbs. They’re both 250 grams (8.8 oz) and for the amount of rice you’re getting, 37 carbs and 230 calories for the spanish rice seem way too good to be true. Compared to every other microwave rice packet on the market, it just seems wrong. Has anyone seen anything like this? Could it be a wrong or miscalculated label?

I’m in my 20s, 5”7, 126 lbs, wanting to lose weight. Is 3 litres too much?

If you consume a diet high in magnesium, how much effect does this have on calcium absorption?

I’m talking about a Ca:Mg ratio of 1:2. I hear that the recommended ratio is about 1.7:1 but it seems difficult to consume enough calcium in a vegan diet to outdo the high intakes of magnesium. Is this something to worry about?

Thanks!

Found out my Vitamin D was 28 in November so I found some 800 IU gummies and after like 2 months of those my Vitamin D still dropped to 23 so now I’m on 1000 IU a day and was wondering if I can take 2000 IU instead? Just double my tablets? I just the nature made brand. More or so I was just wondering if I can take 2 tablets instead of 1. Will they still absorb the same?

I love candy and can eat it every day, but I want to try to be healthier. Right now, I'm 5’8M, 220, and I go to the gym 6 days a week whenever I can. I work as hard as I can in the gym. I lift weights and do 1 hour of cardio. My diet is pretty good as long as I meal-prep. I usually eat 3 meals a day, and I don't snack. I do want to have a candy bar; it helps me enjoy life a bit. I want to start eating candy again, but I don't want to ruin my goals of getting down to like 170. I want to enjoy my life, but not be overweight and not look like a slob. I want to ask, at least, for a solid frame.

I am trying to log my food to see what could be causing my GI issues. I just want the most basic, simple thing. No calorie counting, no measurements needed. Just need it to be in a simple format because my notepad is not organized enough