The diet protocol is irrelevant to weight loss or gain. It comes down to caloric surplus or deficit. If you don't gain muscle it is because you are in a caloric deficit. And Visa versa if you are over weight. The most useful tool is understanding your caloric demands and tracking your meals. I recommend cronometer.com. the diet protocol is really just a tool or a means to an end. Paleo will be helpful for you by breaking bad habits. If muscle gain is your goal try eating 200-300 extra calories every day for 3 weeks and see what happens and adjust as necessary. Load bearing exercise will help with muscle gain as well
Just to add my data point, ive been vegan almost 3 years now. I haven't found it to be dramatically different then my omnivorous lifestyle. I definitely have lost fat and built lean muscle. It is easier to maintain a shredded physic for me and my weight stays pretty stable. I'm about 180ish now. I've found the people that do best eat mostly whole foods with a lot of raw dark greens. This how most vegan athletes eat. It important get an understanding of what foods to eat on a regular basis in order to get minerals, vitamins and fatty acids. The top foods to incorporate are beans, dark leafy greens, chia, hemp, sweet potatoes, and oats, and sea vegetables. I've had my blood tested every year and all my levels are good. I've pr'ed in every physical endeavor since becoming vegan
Eating only fruits and vegetables will yield approx 10% calories from fat. Add in avocado, nuts, seeds, coconut, or a little meat and it's easy to get into the 20-50% fat. Websites like cronometer.com will tell you exactly what you are asking about
Those will certainly work but for what stages depends on the power per led. Very little power would be needed to start seeds. A good led growlight drives each led at about 1.5watts so for starting 2 flats less than 30 led would be needed, probably much less (assuming 1.5w/led). Leaving them not serially connected is good because you can dial in the amount. Led do generate heat but again it's dependent on power rating. All led growlight a I've seen have a heat sink that is as large as he housing permits.
I would concentrate mostly on calorically dense foods like potatos, Jerusalem artichoke, and a few cruciferious vegetables, berries for vitamins and anti oxidants, and nuts for fat. Nearly every plant has all 9 essential amino acids, even potatoes, white rice, apples, spinach just to name a few http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2 . . If you are eating a whole foods diet there isn't much reason for concern about protein unless you are lifting weights for 2 hours a day 6 days a week, or some other heavy training regime. Its easy to achieve 1g protein/kg body weight eating plant based.
Fats can be obtained in the necessary amounts via small amounts of chia seed, hemp, flax, purslane, nuts, insects, etc. But even fruit has approx. 6-10% fat. For example, 4 tablespoons of chia seed has 7.1g of ALA omega 3 which is over 400% RDA.
B12 can be obtained by fermenting such as sauerkraut, kimchee, kombucha.
With this approach I think 80% of your nutritional needs can be met by your property. Its the approach I use.
We brew approx 1 Gallon of buch with 1cup of sugar, which makes 6 bottles, + starter. the taste and viscosity is not similar to soda which would be over 100cal if there was near 1/6 cups of sugar per bottle. According to synergy kombucha their bottle have approx 60 cal and 4g of sugar. I estimate that is what most are because the fermentation is dependent on pH and too much sugar can effect the pH. If you are concerned about sugar it might be better to stick to fermented foods that have fiber remaining since it dampens blood sugar
Kyrt Ryder wrote:Pretty sure it's the fiber that proves the point explained in Dan's post.
Just bear in mind that doesn't apply when the fruit is juiced [including fermented.]
Juice and alcohol products should be consumed in moderation [with perhaps occasional indulgences if carefully moderated.]
I can add to this my personal account. I eat approx. 200g a sugar a day from approx. 500g of carbs, and 100g of fiber. Most of this is from whole plant foods and very little grains or processed carbs. My last blood test my blood glucose was 91 mg/dL. The recommended range is 60-99
Dave, what are your thoughts on some highest carb consuming countries, such as most of Asia and some African nations having low occurence of heart disease, as compared to low carb countries like the US?
Andrew Brock wrote:Option 1:-tacos with black beans, lime/cilantro rice, fajita veggies, and guac
Option 2: Teriyaki bowls-rice, lentil, sweet potato, broccoli, and carrots
Option 3: Bean Burgers with avocado, greens, and fresh sauerkraut
Kombucha is always excellent pairing
Vegans by definition try to eliminate the use of animal products as much as necessary. I've divested from purchasing animal products, therefore I wouldn't have them on hand or prepare them for anybody else, because I'm ethically opposed to their use.
the possible energy generated is very low because your flow rate and pressure are both relatively low. I've worked it out before and its less than 100w, without friction. The equation for watts is pressure in Pa multiplied by flowrate in m^3/s
B3 (niacin) is also fairly easy to get through diet. Some good sources high in B3 are avacado (2.6mg per), sunflower seeds, chia seeds, bananas, mangos, and beans. I typically average 28mg (174% RDA) everyday. Luckily if you are eating foods with B3 you will be getting lots of other vitamins and minerals that will aid absorption.
I'm with you there. For the most part this can be remedied by growing and eating your own food and only purchasing quality grown produce. If people eat 80% whole foods the world would be much healthier. This can be seen in reverse in the Okinawan diet. In the 50s they were among the longest living populations, but since adopting rich western diets their health has become on par with western health (not surprisingly)
Bryant RedHawk wrote:Thank you Neil, One of the things that is a mystery to me is why people buy and take daily multivitamins when it has been shown in several trials that our bodies can't take up the forms present in these multivitamins.
I do use supplements but they are all chelates or accompanied by the right enzymes to help our bodies make use of the supplement vitamins and minerals.
The human body functions a lot like the plants function, where they need bacteria and fungi to help them get at the minerals that are all around them, so do we need bacteria, enzymes, as helpers.
Yes Carnosine is cynthesised by our bodies the question is, how well does our body do this and what do we need that will make it more efficient at synthesis of the needed nutrients.
I think that if we come up with a way to enhance our own bodies so they have everything they need to thrive, that would be of benefit to all humans.
So far we are getting there slower than one might think.
perhaps in misunderstanding the last part but it seems like we have everything the human body needs to thrive. This has been demonstrated by the existence of humans for thousands of years before industrialization
mint, ginger, Thai basil, spinach, kale, purslane, banana, berries (varies seasonally but usually straw,rasp,blue), mango, broccoli and sometimes if I'm feeling wild date sugar. It ends up being about 36-48 oz. I'm pretty full afterwards
Gilbert Fritz wrote:I didn't mean getting zinc into the soil, I meant getting zinc into us. Even grown in a perfect soil many (most) plants are not a concentrated source of zinc. Just like calories; even in perfect soil, lettuce is not a good source of calories.
right. Sorry I didn't expand. Food sources high in zinc are legumes, grains, and leafy greens. I meant if one has healthy soils and grows the foods that accumulate zinc, then bases are covered. This is where eating a wide variety of foods comes in handy. I put about 8-12 different plants into my daily smoothie. It ends up being about 500 calories...btw I get about 138% of zinc RDA everyday. It spread out among all the foods I eat but the smoothie has a good bit of percentage!
Gilbert Fritz wrote:What about zinc? This seems to be another nutrient that might be a problem for a home grown or simplified diet.
according to Elaine Ingham, there isn't a soil in the world that doesn't have all minerals, its just a matter of making them bioavailable for the plant. Really, healthy soil is the foundation for solving global warming and feeding the world
I'm not really sure why it matters if a diet requires 2 supplements to be successful. Whether or not it can be considered complete is irrelevant. In industrialized society its possible and its successful for myself and many others. I am at my peak physicality and health without having my own ethical conflicts.
It is absolutely possible for humans to exist without animal products. Millions of vegans gave already demonstrated this. My blood work is flawless. I only take b12 and D when I don't get sun. These the only 2 supplements needed. There are vegan athletes performing at high levels such as Scott jurek, rich roll, Tim shieff, frank Medrano, mike arnstein, Patrick baboumian, and on and on. There have been multiple omnivores in this thread that supplement so I don't see any issue..almost all plants have all 9 essential amino acids, even white rice. If one incorporates leafy greens, legumes, grains and seeds all minerals, vitamins, and essential fats are easily obtained. Michael arnstein won the hurt 100 mile trail race 2 years in a row and he literally eats only fruit. If livestock eats vegan and and humans get all the rda of minerals/vitamins second hand from livestock, why is it so hard to believe that humans can't as well?
Gilbert Fritz wrote:What is the supplement made of? And how does it get made? Where?
I'm working on this problem too. In my case, it is made worse by severe food allergies in the family. How can I grow all our food if we can't eat anything I can grow? How to get by without raising a cow? etc.
it comes from cyanocobalamin which is made from bacterial fermentation...fermented foods do offer some b12. If you look on a bottle of synergy kombucha it has 20% b12 RDA. If you are growing organic in your garden you can get some b12 from microbes on the plants. I do know of some vegans that don't take b12 at all and they don't have issues, but I would only do this if you had access to blood diagnostics regularly
Track your meals on cronometer.com and you will be able too see deficiencies before they manifest. Also, take a b12 supplement. I take one a few times a week that is 30,000% rda. I'm a vegan and I just had blood work and it was flawless. Seriously people, just take a supplement!
I've actually done side by side comparison on overcast days and the difference is huge. Even with clouds a greenhouse is superior. Sometimes that's not available in which case I'd recommend t5 led growlights
If possible, volunteer at a few places, then let that inform your decision. You can get a good idea of how a place operates by how well they manage volunteers (ie if there are a bunch of volunteers standing around its probably not well manages in general). This way you are also keeping the money in your community too
I do sunflower seeds and buckwheat. Buckwheat groats are a cheap source. I use a similar method as above except I use a thin tray. I have them under a humid me so moisture isn't an issue.. I use coconut coir so I don't have to worry about potential bacterial contamination
Andrew Breem wrote:I'm looking for a portable pump to draw water from a 14' dug well and a shallow 1.25" well point (alternately) for use in the garden. The pump should be able to drive 150-300 gph up to 600 ft at 15-20 psi. Because there is no electricity at either source, and because I need something that's relatively hassle-free, I am thinking a small gas pump. But even the smallest gas pumps far exceed the specs I need. For example:
A 1 inch clear water pump with 25 cc engine => 2k gph at 52 psi
A 2 inch trash pump with 160 cc engine => 11k gph at 42 psi
Obviously I can use a pressure regulator. Maybe I am betraying my ignorance about how pumps work, but I am concerned that even throttled all the way back, pumps like these will overpressure themselves, blow out fittings, etc.
Can anyone speak from experience about using pumps like these for very small volumes and low pressures? Or does anyone have other suggestions?
you can add a bypass return on the outlet line of the pump. This is basically a t with a valve to throttle the bypass. Valve fully ooen=all flow diverted to bypass. You have the bypass either dump back to the reservoir or to the inlet side. This is not an efficient way to run but will keep pressure low
Interesting. Do you find you need to keep your calories higher than before to make up for the lower protein % as far as muscle gains go?
No i don't think so. When i was trying to get 180 to 200g of protein today it took effort. For me, HCLF is much more intuitive to eat. I try to include as much raw as possible, and really target minerals and omegas. The protein consumption just becomes incidental with the food i'm eating. Honestly i feel gains are easier now then before. I attribute that to the anti-inflammatory and alkaline nature of my diet. Also, i'm 5'11" and 187lb
Thanks, Andrew. It's great when people have quantitative data. Have you ever eaten a hflc diet to compare or just the standard western diet of moderate to high fat and carbs?
when I first starsed tracking my macros it was about 40/30/30 p/c/f. Eventually I started eating much more protein. At one point I was eating around 200g a day. I wad trying to get in like 20g every 2 hours without any restrictions on fat, so it was pretry high too. i definitely made muscle gains. I reduced protein after a blood test showed high BUN...after that I didn't really notice any difference with gains. I definitely had more heart burn in that high protein stage...this was all before plant based switch...but to answer your question, I dont think I could say I've ever truly been low carb. I was trying to get under 100g a day but it was very hard. A handful of nuts can get you close too 100g instantly
I eat whole foods hclf vegan diet. 80% carbs, 10% fats, 10% protein. This is considered a well planned vegan diet good fo weight loss, reversal of heart disease and type 2 diabetes. This is the diet advocated by the American college of cardiology and Caldwell essylstyn. Most vegan body builders go to about 20% protein... Since changing to this lifestyle I have found my energy abundant and making pr's in all my lifting. Really its been the biggest game changer for my health and fitness
I'm surprised nobody is talking about the C02/methane point in the movie. The point about space and management of animals is not the emphasis of the movie. The main point is that industrial animal Ag has huge emissions. Even if the true contribution of greenhouse gas is only 10% , reducing consumption of factory farmed meat can move the needle. This isn't being talked about widely, which was the main point of the movie