Primal

Rycn

So i've been giving this diet a go since monday.

My families diet that I have had the unfortunate pleasure of partaking in for the past 22 years has always rung alarm bells with me. For example sometimes they'd just eat toast milled with fake butter for breakfast, lunch and dinner, snacking on rich tea biscuits, crisps and other starchy shite like that all day, maybe a good day my oul one would cook up an extra salty joint of ham, boil the absolute shit out of some carrots and broccoli and dish out half a plate of half butter half potato gloop. We could afford healthy food, this was just a choice even though we/they knew were eating terribly.

I've always tried to go for something healthy but theres never anything decent there. I've been getting my own shopping for the last while but has just been based around high protein stuff like mackerel and cottage cheese, a bit of rice or whatever for weight training, no real plan around it.

Ok so i'm feeling really reall REALLY great upstairs and kind of physically after cutting out most starch and all grains, I think i'll just need a few weeks for my body to adapt. Hoping to throw on a few kilos too if I can.

Can I get some advice about how to go about eating fruit? I know one of the points of primal is to keep insulin at low stable levels and that the high sugar levels in fruit will trigger an insulin response and fuck everything up if you eat too much. Like is it best to have before or after a meal? Is it best to have in the morning? How much can I have? Is a fruit smoothie too much?

As fruit is obviously where i'm going to be getting the majority of my sugar from how should I go about integrating it into my diet?

Cheers.

EDIT: Sorry for the life story i'm terrible at explaining things.

El_Dangeroso

Fruit has very little amounts of sugar in it and it also comes with nutrients too.

I think 1-2 servings of fruit a day is fine.

I'm primal too btw (with some white rice added in). One piece of advice is don't forget to change up what you eat for different nutrients, embrace organ meats if you can at all. Lots of eggs, veggies and plenty of saturated and monounsaturated fat.

Also, try adding in a potato or two further down the line, they are nutritious, lower in carbs than you'd think and unfairly maligned in the primal diet IMO.

Rycn

Would you consider a breakfast smoothie consisting of 1 banana, raspberries, greek youghurt, coconut milk, protein powder, ground flaxseed to be too sugary and not primal? I plan on having something similar post-workout aswell.

El_Dangeroso

Sounds good, try it and see how you feel, if you are starving after an hour try real instead of powdered protein, like an egg. Never found powdered protein filling in the least.

Rycn

El_Dangeroso wrote: »

Sounds good, try it and see how you feel, if you are starving after an hour try real instead of powdered protein, like an egg. Never found powdered protein filling in the least.

Yea was thinking about that, maybe both

rocky

Sugars in fruits:

http://www.thepaleodiet.com/nutritional_tools/fruits_table.html

One thing to keep in mind with fruit is that fructose, the main simple sugar they contain, does not elicit an insulin response. Some view this as good (no insulin -> no fat storage, goes their thought process), some as bad (no insulin response -> insulin resistance and/or no fullness signals).

Given that fructose can only be metabolized in the liver with a similar path to alcohol, the main product of fructose metabolism is replenishment of liver glycogen and when this is full, excess fructose is released in the blood as triglycerides.

I believe liver glycogen can store about 100g, which translates to ~5 fruit servings a day, this of course assumes liver glycogen is reasonably depleted (which happens with fasting and exercise). So don't go crazy on fruit, but up to 5 servings should be ok given you're fairly active.

Plus the fibre and other micronutrients (vitamins) in fruit increase their usefulness, I'd prefer fruit in their original form to juicing, which gets rid of the fibre and liquid calories can be more easily consumed with going over 5 portions a day as a result.

And as a final note, the fructose -> triglycerides pathway is more active if the calories are over maintenance, otherwise fructose replenishes liver glycogen and the small amount of triglycerides generated are used for energy.

lachin

Rocky is it that insulin is the fat storage hormone that is produced from the consumption of carbs?

rocky

wooosaa, serenity now!!! :pac:

Insulin is a hormone with many functions and I don't like to call it "The fat storage hormone", because its main influence in the body is inhibitory, not stimulatory.

El_Dangeroso

rocky wrote: »

wooosaa, serenity now!!! :pac:

Insulin is a hormone with many functions and I don't like to call it "The fat storage hormone", because its main influence in the body is inhibitory, not stimulatory.

Oh no he di'int!!:pac:

lachin

Sorry for jumping the gun, can you explain?

brianthebard

Rycn wrote: »

Yea was thinking about that, maybe both

Try getting a protein blend if you find you are hungry soon after whey. You shouldn't have a problem though with the extra calories involved in the shake your outlined. Whey protein with water or even milk is quite low calorie so its no wonder people would feel hungry soon afterwards.

rocky

lachin wrote: »

Sorry for jumping the gun, can you explain?

Insulin has an inhibitory role in liver glucose production, which is far more important than the increase in fat storage it promotes by limiting fat cell mobilization.

Diabetes occurs when the liver releases too much glucose in the blood (due to inadequate insulin sensitivity), and not when glucose uptake is increased in the cells (due to insulin presence).

It's insulin resistance that is the bad guy, not insulin per se.