OsiViper
04-28-06, 10:46 PM
What is the best diet / eating plan to use While biking, because i currently am on SBD but it is hard to stick with it while biking cause its a Low/No Carbohydrate diet, and unless i get some carbos i cant ride very long.
View Full Version : Best Diet / Eating Plan?
SandySwimmer
04-29-06, 05:32 AM
I'd advise that you skip the first 2 weeks of SBD. You may be able to follow it after that mainly because it's pretty healthy and you can get lots of good carbs through vegetables. The downside is they've done lots of studies that show low carb diets and endurance sports don't mix.
Roody
04-29-06, 12:02 PM
I hate to sound like a cliche, but if you eat a healthy balanced diet, you will be well fuelled for cycling. Eat smaller portions of the same diet to lose weight. "The World's Healthiest Foods" is a great place to start learning about good diets for active living and losing weight:
World's Healthiest Foods (http://www.whfoods.com/)
World's Healthiest Foods (http://www.whfoods.com/)
OsiViper
04-29-06, 12:18 PM
Right now i have been having a problem, I started cycling Over a week ago, and i have been sticking to the diet (well mostly - except for a cliff bar on a ride), and my weight has not gone down at all, it has infact gone up a little bit and it is really getting frustrating.
any ideas?
any ideas?
davidmcowan
04-29-06, 01:57 PM
OsiViper- It doesn't just happen that fast. Besides, in the beginning stages of working out one tends to build muscle (which weighs more than fat) while losing fat so the weight won't fluctuate much. Be patient.
mrfreddy
04-29-06, 04:46 PM
if you stick to the low carb diet and keep riding your body should adapt. it takes 2 weeks or more. You don't need carbos for cycling, unless maybe you're trying to compete. and even then it's debatable.
AnthonyG
04-29-06, 05:20 PM
I'm also on a low carb (not no carb), HIGH fat diet and it works for me although I DO consume some fresh/dried fruit for fuel for a big ride. SBD? South Beach Diet?
The South Beach Diet is just a politicaly correct Atkins diet and for all the flak that the Atkins diet got its healthier than the SBD. If your eating low carb you NEED plenty of fat. If your going low fat then you NEED plenty of carbs. Low carb AND low fat is an unhealthy combination. See, http://www.westonaprice.org/bookreviews/southbeachdiet.html
Regards, Anthony
The South Beach Diet is just a politicaly correct Atkins diet and for all the flak that the Atkins diet got its healthier than the SBD. If your eating low carb you NEED plenty of fat. If your going low fat then you NEED plenty of carbs. Low carb AND low fat is an unhealthy combination. See, http://www.westonaprice.org/bookreviews/southbeachdiet.html
Regards, Anthony
OsiViper
04-29-06, 06:51 PM
if the SBD is actually so dangerous, what is another good diet/eating plan that is good for biking?
AnthonyG
04-29-06, 07:02 PM
if the SBD is actually so dangerous, what is another good diet/eating plan that is good for biking?
Well simply what's wrong with the SBD is that it's defficient in vitA. You either get it from animal fats or your body can manafature it from carbohydrates (beta carotenes) along with some real vit A and protein. The SBD lacks both the real vit A or enough beta carotenes to make any.
My view is to not be afraid of animal fats and add them to your diet. See http://www.westonaprice.org/
Regards, Anthony
Well simply what's wrong with the SBD is that it's defficient in vitA. You either get it from animal fats or your body can manafature it from carbohydrates (beta carotenes) along with some real vit A and protein. The SBD lacks both the real vit A or enough beta carotenes to make any.
My view is to not be afraid of animal fats and add them to your diet. See http://www.westonaprice.org/
Regards, Anthony
Jarery
04-29-06, 07:09 PM
Beware taking Anthony's advice as a good diet plan. Personally I think he needs a disclaimer added to his thread. He had his fillings removed because he was being poisoned by the mercury. He filters his shower water, he's against vacines and microwave ovens, and he chews on dried animal fat for food during a ride.
Not saying thats wrong, just be aware of what type of person is giving you diet/health information. If you want more mainstream advice, use the previous link for worlds healthiest foods, or any other recognized site, like harvard medical, mayo clinic, heart association, etc.
Not saying thats wrong, just be aware of what type of person is giving you diet/health information. If you want more mainstream advice, use the previous link for worlds healthiest foods, or any other recognized site, like harvard medical, mayo clinic, heart association, etc.
ericgu
04-29-06, 10:15 PM
I'm pretty close to South Beach for my day-to-day diet. Lots of vegatables and fruit, brown rice, whole wheat bread, etc. Of all the popular diets out there, I think it's one of the few that has reasonable scientific backing.
It is not, however, good for athletic performance, where you want lots of carbohydrates that are easily accessible, and really not much else.
I did a 3 hour ride this morning. I had a Clif bar for breakfast, and then a glass of Accelerade before the ride. On the ride I had another 20oz of accelerade, a few fig newtons, and another clif bar (usually I wouldn't eat that much food, but I went through the accelerade faster than usual and felt a little down on calories). When I got back I had 12oz of Endurox, which has about 200 calories of carb, plus a little protein.
And then I ate normally the rest of the day.
The key is to make sure that you have adequate simple carbs right before and during the ride, and to get enough after to hit the carb replacement window.
You might also want to pick up a copy of Carmichael's "Food for Fitness" - you'll find that there's a lot in common with South Beach as far as food choices.
As for the westonaprice.org stuff, it would be interesting to see the peer-reviewed research behind their information. Such information *does* exist for south beach. They're also into things like "magnet therapy", which also lack real backing.
It is not, however, good for athletic performance, where you want lots of carbohydrates that are easily accessible, and really not much else.
I did a 3 hour ride this morning. I had a Clif bar for breakfast, and then a glass of Accelerade before the ride. On the ride I had another 20oz of accelerade, a few fig newtons, and another clif bar (usually I wouldn't eat that much food, but I went through the accelerade faster than usual and felt a little down on calories). When I got back I had 12oz of Endurox, which has about 200 calories of carb, plus a little protein.
And then I ate normally the rest of the day.
The key is to make sure that you have adequate simple carbs right before and during the ride, and to get enough after to hit the carb replacement window.
You might also want to pick up a copy of Carmichael's "Food for Fitness" - you'll find that there's a lot in common with South Beach as far as food choices.
As for the westonaprice.org stuff, it would be interesting to see the peer-reviewed research behind their information. Such information *does* exist for south beach. They're also into things like "magnet therapy", which also lack real backing.
OsiViper
04-29-06, 11:39 PM
I made a mistake on my ride today, it was one of the longest and hardest ive done yet, and only had a cliff bar before the right and water during, and didnt get anything to eat untill probably 2 hours after the ride, and right now i just feel Wiped out, with no energy, so im hittin bed early and going to sleep in.
AnthonyG
04-30-06, 01:22 AM
I'm pretty close to South Beach for my day-to-day diet. Lots of vegatables and fruit, brown rice, whole wheat bread, etc. Of all the popular diets out there, I think it's one of the few that has reasonable scientific backing.
Actualy my point is that there's NO scientific backing for the South Beach Diet at all. Its political correctness to the max and if you just can't handle eating fat for whatever reason you realy need to keep on eating your carbs and starches.
If you have the science then please prove me wrong.
Regards, Anthony
Actualy my point is that there's NO scientific backing for the South Beach Diet at all. Its political correctness to the max and if you just can't handle eating fat for whatever reason you realy need to keep on eating your carbs and starches.
If you have the science then please prove me wrong.
Regards, Anthony
rthomse
04-30-06, 09:11 AM
How about weightwatchers?
ericgu
04-30-06, 08:53 PM
This took me about ten minutes to find:
http://aje.oxfordjournals.org/cgi/content/full/161/4/359
http://www.southbeachdiet.com/public/about-dr-agatston/2004_diet_paper_archives.pdf
http://aje.oxfordjournals.org/cgi/content/full/161/4/359
http://www.southbeachdiet.com/public/about-dr-agatston/2004_diet_paper_archives.pdf
AnthonyG
04-30-06, 09:44 PM
This took me about ten minutes to find:
http://aje.oxfordjournals.org/cgi/content/full/161/4/359
http://www.southbeachdiet.com/public/about-dr-agatston/2004_diet_paper_archives.pdf
OK, the first study was looking at the correlation between carbohydrate intake and BMI and it was also looking at glycemic index. Heavy reading and I'm not sure as to what relevence it has to this discussion. I limit my carbohydrate intake and consume a high fat intake. This study isn't looking at that.
As to the second study, I'm not challenging its results although it doesn't address my concerns over the South Beach Diet. It was only a 12 week study and your body can rely on its stores of vit A for 12 weeks anyway but there are longer term issues with the lack of vit A in the SBD. That paticular study wasn't looking at that issue anyway.
Regards, Anthony
http://aje.oxfordjournals.org/cgi/content/full/161/4/359
http://www.southbeachdiet.com/public/about-dr-agatston/2004_diet_paper_archives.pdf
OK, the first study was looking at the correlation between carbohydrate intake and BMI and it was also looking at glycemic index. Heavy reading and I'm not sure as to what relevence it has to this discussion. I limit my carbohydrate intake and consume a high fat intake. This study isn't looking at that.
As to the second study, I'm not challenging its results although it doesn't address my concerns over the South Beach Diet. It was only a 12 week study and your body can rely on its stores of vit A for 12 weeks anyway but there are longer term issues with the lack of vit A in the SBD. That paticular study wasn't looking at that issue anyway.
Regards, Anthony
SandySwimmer
05-01-06, 05:10 AM
OsiViper - give yourself some time for the healthy eating and exercise to kick in. You are probably building some muscle right now. Take measurements (everything including calf, thigh, bicep, neck in addition to the regular). In 6-8 weeks you will see some nice changes.
The South Beach Diet is generally healthy. It's just the first 2 weeks you have to cut out oatmeal and fruit. Those are the two things that get me up in the morning. Whole foods, non-processed, lots of fruits, vegetables, and grains. Good energy.
The South Beach Diet is generally healthy. It's just the first 2 weeks you have to cut out oatmeal and fruit. Those are the two things that get me up in the morning. Whole foods, non-processed, lots of fruits, vegetables, and grains. Good energy.
hemants
05-01-06, 07:07 AM
IMO people place far too much emphasis on macronutrient percentages and not enough on the quality of those macronutrients.
Generally speaking most atheletes consume about 60/20/20 carbs/protein/fat. But more important than the ratio's I think is to make sure you are getting healthy fats and healthy carbs.
Healthy fats are mono-unsaturated fats (nuts, avocado) and omega 3 polyunsaturated (flax, fish).
Healthy carbs are whole grains, oatmeal, and vegetables and fruits.
Keep it simple, keep portions small (except ahead of a long ride) and consume protein with simple high glycemic carbs after a long ride.
Generally speaking most atheletes consume about 60/20/20 carbs/protein/fat. But more important than the ratio's I think is to make sure you are getting healthy fats and healthy carbs.
Healthy fats are mono-unsaturated fats (nuts, avocado) and omega 3 polyunsaturated (flax, fish).
Healthy carbs are whole grains, oatmeal, and vegetables and fruits.
Keep it simple, keep portions small (except ahead of a long ride) and consume protein with simple high glycemic carbs after a long ride.
C_Heath
05-01-06, 08:07 AM
low carb diets work in the short run but you WILL gain back your losses. I tried it and then added exercise to the mix. I felt like I was gonna die. If you dont want to exercise and are ok with gaining your weight back in 8 months then go with it.
Ive lost 29 pounds since the last week in March. Eating 1500 calories (give or take 200) a day @ a 60/20/20 caloric ratio and averaging 60-75 miles with a max of 100 miles per week and around 250 miles per month on my bike.
100 ounces of water per day minimum, no sodas, not even diet, (diet is worse)
Its tough but once you hit the 15-20 pounds lost mark, all that hankering for bad food goes away. Worked for me, 210 to 182 this morning. I feel and look good. Wearing Large T-shirts and 34 waist pants for the first time in 15 years. Im 33.
For the haters, heres a thread on how bad diet soda is, It sucks and it horrible for you.......
http://www.cbsnews.com/stories/2005/06/13/health/webmd/main701408.shtml
Ive lost 29 pounds since the last week in March. Eating 1500 calories (give or take 200) a day @ a 60/20/20 caloric ratio and averaging 60-75 miles with a max of 100 miles per week and around 250 miles per month on my bike.
100 ounces of water per day minimum, no sodas, not even diet, (diet is worse)
Its tough but once you hit the 15-20 pounds lost mark, all that hankering for bad food goes away. Worked for me, 210 to 182 this morning. I feel and look good. Wearing Large T-shirts and 34 waist pants for the first time in 15 years. Im 33.
For the haters, heres a thread on how bad diet soda is, It sucks and it horrible for you.......
http://www.cbsnews.com/stories/2005/06/13/health/webmd/main701408.shtml
mrfreddy
05-01-06, 10:53 AM
low carb diets work in the short run but you WILL gain back your losses. I tried it and then added exercise to the mix. I felt like I was gonna die. If you dont want to exercise and are ok with gaining your weight back in 8 months then go with it.
I've been low carbing for almost 4 years... and the weight hasnt come back yet (30 plus pounds). I exercise six days a week without any problems. all most folks need to do is give yourself time to adapt and you will find you have endurance to spare.
so, no, you WON'T gain back your losses. unless you stop the diet, of course.
I've been low carbing for almost 4 years... and the weight hasnt come back yet (30 plus pounds). I exercise six days a week without any problems. all most folks need to do is give yourself time to adapt and you will find you have endurance to spare.
so, no, you WON'T gain back your losses. unless you stop the diet, of course.
Roody
05-01-06, 03:03 PM
I just want to get my riding fuel from real food, not weird stuff like clif bars, gatorade, gels, pre-chewed animal fat and all that other crap. It might help your ride in the short run, but what is it doing to you in the long run? I'm concerned with how well I'll be riding in the next 30 years, not just the next few miles.
mrfreddy
05-01-06, 04:08 PM
pre-chewed animal fat???
yater
05-01-06, 04:53 PM
pre-chewed animal fat???
Yeah, you chew up a bag of pork rinds and spit them in a ziplock to take with you. It saves space and is great energy. All the top pros are doing it.
I actually prefer pig's feet. I keep them in my jersey pocket with my cigarettes
Yeah, you chew up a bag of pork rinds and spit them in a ziplock to take with you. It saves space and is great energy. All the top pros are doing it.
I actually prefer pig's feet. I keep them in my jersey pocket with my cigarettes
henrymchugh
05-01-06, 05:04 PM
I think a diet high in protien is good. It worked for me.
OsiViper
05-01-06, 06:58 PM
Ive been on the SBD for about 4 weeks now - 2 weeks past the 1st phase, but ever since i started biking my weight hasnt moved at all.. so either im still loosing weight and just gaining muscle or i stopped altogether... :(
I also gave up diet soda about 2 days ago because i know it does slow down diets alot. -- all i really drink is Iced tea (unsweetened) and Ice water with lemon.
I also gave up diet soda about 2 days ago because i know it does slow down diets alot. -- all i really drink is Iced tea (unsweetened) and Ice water with lemon.
srrs
05-01-06, 09:11 PM
Ive been on the SBD for about 4 weeks now - 2 weeks past the 1st phase, but ever since i started biking my weight hasnt moved at all.. so either im still loosing weight and just gaining muscle or i stopped altogether... :(
I also gave up diet soda about 2 days ago because i know it does slow down diets alot. -- all i really drink is Iced tea (unsweetened) and Ice water with lemon.
the question is not about what the scale's telling you but what the fit of your clothes and how you feel is telling you. do you have more energy? do you feel stronger? i'd guess that your body has probably changed in some ways - are your clothes tighter in some places and looser in some?
if you feel exactly the same as when you started, there's something else up with your diet/exercise plan.
I also gave up diet soda about 2 days ago because i know it does slow down diets alot. -- all i really drink is Iced tea (unsweetened) and Ice water with lemon.
the question is not about what the scale's telling you but what the fit of your clothes and how you feel is telling you. do you have more energy? do you feel stronger? i'd guess that your body has probably changed in some ways - are your clothes tighter in some places and looser in some?
if you feel exactly the same as when you started, there's something else up with your diet/exercise plan.
OsiViper
05-01-06, 10:55 PM
I have more stamina and energy now than i did 1 week ago when i started riding.
Roody
05-02-06, 12:09 PM
pre-chewed animal fat???
Don't ask me, ask AnthonyG. ;)
Don't ask me, ask AnthonyG. ;)
AnthonyG
05-02-06, 06:13 PM
Don't ask me, ask AnthonyG. ;)
Hey, I never said anything about "pre-chewed animal fat". Your wild imagination made that one up all on your own. Kind of like the Salem witch hunts!
Regards, Anthony
Hey, I never said anything about "pre-chewed animal fat". Your wild imagination made that one up all on your own. Kind of like the Salem witch hunts!
Regards, Anthony
Roody
05-02-06, 06:15 PM
Hey, I never said anything about "pre-chewed animal fat". Your wild imagination made that one up all on your own. Kind of like the Salem witch hunts!
Regards, Anthony
;)
Regards, Anthony
;)
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