Ask anything health and nutrition related. I'll answer when I can :)
[AMA] I'm an Accredited Practicing Dietitian. Ask Me Anything
LScamwatcher on 01/05/2019 - 20:04
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The same way they convince you to become a vegan. Or just let other people make their own decisions about what they eat or don't eat.
I have increased my veggie intake and portioned my meat & chicken for meals(around 200g per day). My daily intake is pretty much +85% veggies (mushroom, celery, cauliflower, cabbage, spinach etc, excluding potatoes & carrots) & 3 lts of water.
Is it possible to eat to much veggies? I'm getting more hungry and grabbing another mushroom soup to eat. Would it affect weight loss?
Thats excellent, there aren't really any downsides to eating more veggies, though variety is key The only problem you will run into with regards to weight loss is eating more calories than you are buring during a day.
You can snack on nuts and fruit as well. Nuts contain good fats, omegas and a quite filling.
If you need inspiration check out the Plant Proof Podcast by Simon Hill, it has helped me lower my meat intake. https://plantproof.com/category/podcast/Yeah it's a strange diet, probably one of those fads. I'm just going along with it, my missus started me on it for a month only. It's unlimited veggies (certain type). They say unlimited probably because it's so difficult to eat so much of it.
I love nuts and fruit, I'm unable to eat that also. Only 1 serve of fruit a day. Let's see how I go.
I will have a look at that link. Thanks.
There’s loads of calories in nuts. 100g of cashews has 550 for example. If you want to lose weight that snack could equal 1/3 or more of your target caloric intake for the day.
Does the seefood diet really work?
Seefood diet - No.
Seafood diet - Yes absolutely you should eat seafood at least 2-3 times per week.I can only afford that large lobster once a week. 3 times becomes too expensive.
I try to eat around 150g protein per day, and most is from salmon and eggs.
Any problems with that?
Some days I'll eat 500g salmon, 6 eggs, other days, 12 eggs and 250g salmon.
Basically, if I want to get protein from fish and I'm eating > 2kg per week, is salmon the best choice (re heavy metals etc?).
PS idgaf about overfishing or the environment (I know. I'm bad. But I'm honest).
What's your take on the low FODMAP diet for treating IBS?
I've never been officially diagnosed but can a dietician do anything more for me than just recommend the diet?Low FODMAP diet isn't used for treating IBS, its a tool used to determine which foods are causing issues.
As follows;
1) Have IBS symptoms
2) Start low FODMAP diet
3) Wait until symptoms disappear
4) (MOST IMPORTANT) Slowly reintroduce foods, if symptoms reappear, note which food caused it and wait for symptoms to stop.
5) Repeat until you have a list of foods that you can't tolerate.Most people stop at step 3 and never reintroduce foods, this can cause problems down the line.
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What's your view on the intermittent fasting diets like 5-2 and the 18-6?
It works for some, especially if you do fasted cardio in the morning, it will compound the benefits.I found the easiest was to stop food at 8:00pm, got to bed at around 12:30am, wake up at 8:30am and do cardio and eat breakfast at 10-11:00am.
Is that what would be considered fasting? That sounds like my normal routine…
It's kinda not since the first meal is at 10. I've been doing IF for 5 years. First meal is at 1pm and I stop eating at 8pm. I mainly do it to save time and it doesn't actually help me lose weight since I can comfortably bulk on it. The start is the worst if you're used to a typical 3 meal a day routine.
@nomoneynoproblems: I've been trying to introduce breakfast into my routine, I've effectively been doing your system out of laziness except I'll someone snack in the evening.
If it suits your lifestyle then go ahead and try either (I'm partial to 8/16 over the 5/2)
The main concern is that the foods you are eating during your 'feast' periods is healthy (i.e lean meat, 2 fruit and 5 veg, grainy carbs and low fat calcium rich foods)
Don't just assume the fasting period will magically make the weight fall off.
Why is fruit important? Why not just veg?
Is intermittent fasting really good for you? Will it cause gastric, gallstones or other healthy issues?
I've been doing this for the past few months, combined with a balanced diet and considered calorie intake (so trying to eat well, only in an 8 hour window) and it's been going great for me. Down 15kg so far (more to go) but it's working for me. I do have a cheat day every other Friday, and for the first week or two I was not a happy person (I was very used to snacking after dinner all the way up until bed).
I'm combining the intermittent fasting with healthier eating and increased exercise. I figure it can't be worse than I was before!
Is the fasting period a struggle or are you used to it now and is it a breeze?
The first week was tough. Headachy and Hangry, but that was from years of eating badly. Now it's quite easy. I find the slight hunger pangs in the late evening a bit motivational. I definitely don't feel sick/light headed or anything, and it's just a reaction to the past still I suspect.
I assume you are doing 18/6 rather than 5/2. Do you fast this schedule everyday?
16/8. I only eat in an 8 hour window and fast for the other 16. Typically this is around 8:30am to 4:30pm I try and spread the calories fairly evenly over the course of the 8 hours, but that's the biggest challenge now.
I also don't have my morning coffee until it's in the window. Some people say black coffee is ok before your fast ends, but I prefer to have everything but water in the window.
And yes, every day except some Fridays (was 3 in a row the other week, and still lost weight just fine, but I was travelling overseas where it was harder). I'm back on-deck now though and doing a full month of 7 days a week.
@drewbles: Do you limit the total calories? I think I'd find it hard to manage having all my meals during work hours - wouldn't find the time.
Welcome back cotter.
Turns out I had an old account I forgot about, all sorted now.
There's Dementors in the penalty box.Cool. I'm enjoying the post. Cheers
My grandmother (almost 90 y/o) had a ‘turn’ a few weeks ago and has been refusing food ever since. She has the occasional Sustagen shake or soup but turns her nose up at everything else we offer and says she’s “not hungry”.
Do you have any advice on how we could help her regain her appetite?LOA at that age is very common and also very tricky.
My advice is to (with her consent) fortify the things she eats with neutral Sustagen, it's fairly flavourless so you can add it to soups, tea and coffee or cereal without much issue.Thanks for the prompt response and for the advice. She still lives independently but she’s not letting us help her, which is tremendously frustrating. Trying to arrange home care support at the moment which will hopefully allow her to remain at home and help us monitor her needs.
No problem, sometimes there's not much you can do but give her the tools and hope she uses them.
Having a few tins of Sustagen in her house and encouraging her to use them is sometimes the best you can do.
Just tell her; eat or we are sticking you in a nursing home.
As a doctor, I would suggest you ensure she sees her GP. Appetite loss especially in old age is not good and can be a sign of many different things.
I also strongly encourage this.
Time to be really nice and get the will kit in order.
Can I continue with my SEE FOOD diet? I see food and eat it.
Seefood diet - No.
Seafood diet - Yes absolutely you should eat seafood at least 2-3 times per week.
What proportion of the population only feel hungry when they are thirsty? I think I fall into the thirst curious category.
Super common.
I don't know what exact % of the population, however people looking to lose weight should absolutely drink a glass of water before snacking/meals to ensure their hunger isn't just thirst.
Why does my body crave junk, even after i have a healthy meal?
Sugar addiction probably.
Depression?
Never thought so, but if this is what I'm living, I would be excited to know I can be happier than I currently am :)
What's your opinion on the latest fad of meat-only diets?
I have two friends who have been thriving on it for months, one is even a year (or more) and looks Like a professional bodybuilder.
They don't seem to be suffering of scurvy or any deficiencies, they actually look more active than me who tries to eat a lot of different food sources to be healthy.
It goes against all the diet advices, but yet they look so healthy? What gives?Thriving - is short term more important than long term for you?
Look at clinical studies of eating meats (especially processed meats) - increased rates of cardiovascular disease, cancer and also neurodegenerative diseases (main causes of death). The eating of meats also crowds out fruits, veg, legumes and whole grains which impacts the microbiome which contributes to the causes.
Not sure what's with all the negs, processed meat is a known carcinogen and red meat a probable carinogen according to the World Health Organisation. They're also specifically talking about a meat only diet, so missing out on a lot of nutrients.
Also no negs on the comment promoting such an unhealthy diet as a meat only diet.
Because they lift. When you're shredded because you have hardly touch carbs, of course you will look like a Greek god. They're probably low key craving carbs though. Also just because you look healthy, doesn't mean you are. Bodybuilding is probably one of the worst thing's you can purposely put your body through, especially if you're competing.
If you exercise a lot and have a high protein diet, sure you could look healthy.
I wouldn't recommend it though, too much red meat increases the risk of bowel cancer, and is high in saturated at compared to fish or chicken.
Plus like… Why are they afraid of veggies? Nutrients such as folate, Fibre, antioxidants are all very important.
Can you expand upon the PREbiotics and PRObiotics? How do you advise someone to improve their gut health?
PRO - healthy bacteria found in yoghurt, kefir, kombucha and sauerkraut. they are live cultures
PRE - Sugars that your body isn't very good at digesting and end up feeding the bacteria in your gut, found in different types of fiber and resistant starchso avoid prebiotics??
No, increase prebiotics. They feed the good bacteria in your gut.
Beer and Spirits. How much is too much ?
Second this but please include wine also!
More than 1-2 standard drinks per day.
How much protein can an athletic adult male absorb in each meal?
20-30g per session, so spread it out over the day rather than a big 300g steak at dinner
https://examine.com/nutrition/how-much-protein-can-you-eat-i…
How correct is the above link? I'm very interested as I've just started working out and trying to bulk up.What happens to the rest of the protein? Stored as fat or excreted?
Is the human centipede a plausible idea, from a dietician's perspective?
No, however fecal transplants are a real thing and show pretty good evidence at treating IBS!
Read about it here!That's not something I thought I'd learn today..
A cup of freshly squeezed orange juice or a cup of zero sugar coke?
Which is unhealthier?
I am of the impression it's the orange juice given the amount of sugar in it and relative lack of fibre. Also the low vit c content.
Zero sugar coke on the other hand has zero calories, although there has been studies showing an insulin spike following consumption of artificial sweeteners = the fundamental of the pathophysiology of diabetes.
I've always wanted to know what the dietician's view of it is.
Having oj will spike it too though. At that point it's the debate about whether you want the calories or not.
Interesting question, hope someone can answer.
Fresh squeezed OJ has actual nutrients although it will have some sugar - 125ml of juice is also one whole serve of fruit (out of 2)
Coke zero has no sugar but it also has no benefit, at least the fresh OJ has vitamin c.
They're both pretty acidic and could hard your teeth if you drink too much also.
I'd go the OJ any day of the week, because I know its got some actual benefit to it.
Do you believe in leaky gut syndrome?
I've tried the AIP paleo diet to treat autoimmune disease, which many people believe is caused by leaky gut. Every doctor I speak to, though, either has never heard of it or doesn't believe it's a thing.Did you find that paleo helped to reduce the severity of your autoimmune disease?
I don't, I think most people are experiencing an undiagnosed IBS or food intolerance issue.
So what do you think is the cause of these IBS and food intolerance issues? I'm just asking because leaky gut seems to go deeper into what and why things are happening, whereas IBS and food intolerances are just umbrella terms for symptoms which prompt treatment by avoidance of those triggers but does this actually heal people or do they have to avoid those foods for the rest of their lives? It doesn't seem a natural healthy state to have to remove items from your diet that are considered healthy foods under normal circumstances.
Are all dieticians trained in eating disorders or do they have to seek that out?
We get a bit from uni, but it's a huge area to work in so the ones that work in that space will have extra training.
What do you think of the high fat low carb diet aka keto.
Hard to follow consistently.
Can* be good, if you focus on healthy fats - keto is not an excuse to eat as much coconut oil, butter and bacon as you can fit on a plate.
All the other kinds of nuts, avocado, oily fish and olive oil are much better options.
is there a detriment to eating snap frozen vegetables as opposed to having them fresh? a lot of the veggies I like are seasonal, so I end up buying a lot of frozen vegetables in the winter. thanks
No, studies show some nutrients can be even better than fresh vegetables. Whatever veggies you're eating are better than the ones you arent. https://www.youtube.com/watch?v=43FoU_U5jhE
This is true, technology has come a long way and makes it easier than ever to eat healthy frozen veggies.
Is there any negatives with having a bmi of the lower end of healthy ie. of 18.7 bmi?
Also does drinking apple cider vinegar have any benefits?
Low BMI on it's own.. Not really.
However if you get sick you'll really struggle to fight off any kind of infection as the immune system will be suppressed - as it won't have enough energy to work effectively.
Apple cider vinegar has some tiny benefits, however the amount of studies done on this topic is very small.Do you mean sick as like a cold or flu?
Also what bmi is good that doesnt affect immune system
Just curious are there any accurate
Studies that show apple cider vinegar reduce cholesterol triglycerides and control blood sugar levelAlso curious how long does high cholesterol before it does long term damage and is the damage reversible?
Do dieticians have a favourable opinion about the Carnivore diet as an isolation diet?
Do you guys ever recommend it to avoid salicylates, oxylates, fiber and sugar, to see how very sick clients respond?
I've been digestive tract ill about 20-25 years, no diagnosis, and this diet has all but cured my poisoned blood (from undigested food), and constant immune system agony, and widespread swelling since Nov 2018.
Can you comment? Not about lack of nutrients so much. But has it been tried by dieticians, and is it successful?
You opinion on alternate fasting/timed fasting and advantages and disadvantages from your point of view?
Best practice around weight loss while maintaining muscle for a healthy figure?
If you could touch on mental fatigue i.e. how do you encourage your patients to keep at it?What's your oppinion on water fasting for a week to kick start a diet?
At what point does refeeding syndrome become a risk?
Do you find people fail on the keto diet as they eat too many calorie dense items and come back saying "BUT IT'S KETO!!?".
What's the fastest way to shred 10kgs in 3 weeks?What's the fastest way to shred 10kgs in 3 weeks?
Try amputating an arm.
No they need to shred their arm!
Water fasting? like just having water for a week? that does not sound like a good idea at all.
Refeeding syndrome can happen if there's been a period of starvation from 3-5 days then you begin eating, this causes some important electrolytes to crash and can actually kill you - so to answer that, any point you're at risk of refeeding syndrome, is a risk.
People fail the keto diet because it's hard to get into ketosis, it's strict and some people don't like the acetone breath.
There is no way to safely lose 10kg in 3 weeks.How long do you need to keep the 10kg off for? I know a lot of fighters will do that through water weight and high protein, no carb meals. But as soon as they weigh in it's eat and drink a bunch. Also, pretty dangerous and unhealthy.
What diet would you recommend for arthritis?
Any medical evidence for it?Whole Food Plant Based is the go. processed meats and meats in general are inflammatory and may contribute to arthritis. Check out "How not to die"
https://nutritionfacts.org/2015/02/03/foods-that-fight-osteo…
Is poor gut health/food sensitivities linked to anxiety/depressesion?
There are some studies that have linked poor gut health/low gut flora with mental health issues.
Nothing concrete yet, but it seems to indicate that your gut is more important to mind health than previously thought.What are the best ways to improve gut health other than pro biotic?
How do I restore my gut microbiome after a course of antibiotic?
Do you consider High GI carbs bad in a sport context as we might have alot of sugary "Fat kid" cereals to replenish Glycogen and as fuel for a workout and to fit our macro nutrients. I have thought about the implications of our collective food habits in relation to Diabetes but it seems that the major correlation between the 2 is bodyfat % and high amounts of saturated fats. Any thoughts? Ive spoken with Sport scientists who have referenced it being no real issue but only a fool takes 1 opinion.
I'm a bit overweight and my doctor recommends me to eat regularly for breakfast and lunch but skip dinner.
I don't find a lot of time in my daily life to be skipping everyday and the legs do get really sore.How long do you recommend I should spend in skipping each dinner?
It seems like they miss eating meat enough on their own.
I don't have any problem with most vegans, provided they don't stop me from getting to work.