IR/PCOS Code 4 – Dietary Basics

September marks the start of the academic year at universities, which also means that I will continue my lecture series, which began at Corvinus University this April, followed by the University of Debrecen. The goal of these lectures has always been nothing less than the announcement of a lifestyle revolution, which I will accomplish with every tool at my disposal, and everyone can be sure of that. One step of this lifestyle revolution is to integrate healthy lifestyle classes into the National Core Curriculum, because fundamental knowledge requires not only the acquisition of mathematics, history, and literary knowledge, but also the acquisition of knowledge necessary for a healthy life, without which a human life cannot be complete. Those certain basics. Calorie needs, protein, carbohydrates, fats, glycemic index, insulin value, appropriate nutrient intake sources, just to mention the basics. The lack of this is perfectly visible. I mean, the lack of basic education, which results in painful nonsense, and precisely because of the lack of these, even the most enormous, outrageous bullshit can thrive, with which a very large proportion of women literally ruin their bodies. Every person must learn from childhood what is necessary for healthy eating, and this post will be exactly about that. Consider this post as a lesson that, I hope, will be part of the curriculum in 5-10 years, and that our children will also study in every public institution, within a state framework. The Basics Calorie Needs The first step is to determine calorie needs. Several methods are available for this. There are so-called simplified calculations, which have a slight problem. The fact that they are simplified. And everything that is simplified is quick, superficial, and inaccurate. If you start simplifying here, you'll do it later too, and the result will be a huge pile of crap. Many small errors will always turn into big errors over time, just as a little flirting can turn into huge fuck-ups in cheating. The simplified formula. If you move little, meaning you have a sedentary job, multiply your body weight by 22, and you'll get the amount of calories that won't change your weight. Example: You weigh 70 kg. 70×22=1540 kcal. If you engage in moderate intensity activity, meaning you don't take the elevator to the first floor, and you go to the gym twice a week, for example, then multiply by 33. If you live a high-intensity life, meaning 4-5 workouts a week and constantly moving around, then the multiplier should be 44 per kilogram of body weight. I don't recommend the simplified calculation because individual factors must also be taken into account when determining daily calorie requirements. Body weight, height, gender (Yes, it's terrible, I know, I always bring it up), physical activity, age, and indeed, previous lifestyle. At this point, those with a more receptive mind might already suspect that there won't be a stable, easily downloadable diet here, because IR/PCOS is a special condition, and like all special conditions, it requires an individualized diet. And designing an individualized diet begins with individualized calorie calculation. A calorie calculation method approved by the World Health Organization. Example: 34-year-old woman. 8.7 × 65 kg + 829 = 1394 kcal. But it doesn't end there, because this number must be multiplied by physical activity. Activity multipliers Sedentary work 1.2, moderate activity 1.4, intense activity 1.6. Example: staying with the 34-year-old woman who got 1394 calories. Now, this 1394 must be multiplied by physical activity, which let's say is moderate activity, so we multiply by 1.4. 1394 × 1.4 = 1951 calories. Wonderful. The base number is out. This number determines everything, and this is the starting point, of course, depending on the individual, this was just an example. Calculate your own based on the table, and that will be your base number, which we'll still have a little work to do with. Once you've calculated your baseline, depending on whether you want to lose or gain weight, add or subtract 400-500 calories, and consume that much food. So if you want to lose weight, subtract 400-500, if you want to gain weight, add 400-500. At this point, I'm starting to feel like I'm writing all this for elementary school children, but believe me, there will be a few people who still won't understand. Now that we know how to calculate calorie needs, let's see how we can consume these calories, because it really matters what we consume. At this point, I would like everyone to realize the fundamental law of the universe that not only calories matter, but also what you consume. You can consume 1400 calories with 2 langos, but also spread over 5 meals a day, by selecting foods with appropriate nutrient content, and what a difference there will be! The first and biggest difference is that if you belong to the langos type, that is, where only the numbers are looked at, then you are irredeemably stupid, and you will never achieve results. Or rather, no. Your body will be like a Tesco bag used regularly for half a year. If you want to achieve results, and you want your body to be pleasing to the eye, all while improving your health, then I recommend 5 meals a day with quality nutrient intake. Let's see how. Quality nutrient intake The human body will be and will function according to the quality of food you consume. If you eat poorly, you won't be able to perform, it will affect your well-being, the functioning of your organs, and the entire body. Nutrients are energy, which is necessary for metabolic processes and the functioning of organs. If you don't consume them in the right proportions, the body won't be able to function properly, weight loss and body shaping processes won't start, or worse, the system will completely break down. 1 g fat 9.3 kcal 1 g protein 4.1 kcal 1 g carbohydrate 4.1 kcal Our diet is composed of three main macronutrients: protein, carbohydrates, and fat. These three main nutrients are found in our foods, and their proportion determines whether a food is healthy or not. The more protein a nutrient contains, the better we are on our way. The more bad carbohydrates and sugar, the closer we are to a woman who is obese, i.e., in a relationship. Protein The most significant and important essential nutrient. The more protein a food contains, the healthier it will be. The best source of protein intake we know is egg white. Now, protein shakes easily humble egg white, and it's no coincidence that I sell them too. The superiority of protein cannot be emphasized enough, so it's enough to remember that this is God. For atheists, I don't know how to emphasize its importance. The importance of proteins is also confirmed by our body, as proteins are the building blocks of our body, which are incorporated into muscles and other body tissues during metabolism. They are important components of various enzymes, hormones, and immune substances that provide the body's defense, and incidentally, our genetic structure is also made of proteins. No one will be interested in the following information, but I'll write it down anyway. The adult human body contains 9–11 kg of protein, of which 46% is in the skeletal muscles, 18% in the skeletal system, and 9% in the skin. Hemoglobin in the blood is 7.5%, and the protein content of adipose tissue is 4%. However, everyone will experience the importance of proteins if they deprive themselves of them. In this case, resistance decreases, energy levels drop, physical and mental performance declines, and in the long run, all physiological processes become unbalanced. Intake quantity A minimum daily protein intake of 40 g is required to maintain physiological processes. The optimal amount is around 70-80 g per day, but of course, this is only for someone who doesn't do anything all day. However, it should not be forgotten that the minimum and optimal numbers also depend on body weight. For dieting and exercising, this number should be higher. 1.2–1.5 g of protein/kg of body weight per day is completely acceptable, and I would even recommend that much, but this number can easily go up to 2 g/kg of body weight. Nothing justifies a protein intake above 3 g per day. You are not bodybuilders, do not go above 3, and certainly not above 2.5. Source of intake Protein shake, lean meats, eggs, cottage cheese, cheese, quark. Obviously, all of them low-fat. I won't go into more detail now, as tables will list in more detail what you can eat from what. Source of intake. Chicken and turkey breast meat, ham, eggs – be careful with the yolk, because it's very sly – white-fleshed sea fish (leave freshwater fish at the butcher's, screw that), e.g., salmon, cod, sole, flounder, trout, stingray, tilapia, protein powders, soy, beans, lentils, rice. Regarding dairy products, I need to address this separately, as there are huge misconceptions in this area. Milk only and exclusively with 1.5% fat content or less. Never buy the 2.8% one; the difference doesn't seem big, but it is oh-so-big. There's this Riska 0.1% milk. That's what we need. It's also not irrelevant which cheeses you buy, because Karaván, for example, is 70%!!! fat, and even semi-fat cheese is 40-45%. Cottage cheese is also in the house, there's a 0.2% low-fat version. I've forgotten its name, but I just posted it on the LifeTILT Facebook page, check it out. Pilos, or something similar. Lean cheeses that can be eaten are under 10%. Tollé has a 3% product, and that's absolutely fantastic. Always check the packaging for the fat percentage. All food packaging has all the information. Ingredients, fat, protein, carbohydrates, and their ratios. If it doesn't have this, don't buy it. The quality is highly questionable, at least regarding the ingredients. Enough harmful substances get into us every day as it is; there's no need to pump more toxins into ourselves with food. Carbohydrates The body's most important energy source. The primary energy provider for the brain and muscles. Carbohydrates are necessary. True, they are not essential, but everyone can be sure that they are indispensable for the body. Most people think carbohydrates are the enemy, but this is not the case; they are needed. The problem is not with consuming carbohydrates, but with their quality and when we consume them. As for its quality. simple and complex high and low glycemic index low and high insulin index fast and slow absorbing carbohydrates Simple and complex carbohydrates Simple carbohydrates are the worst sources of intake in the world. Sugar, lactose, fructose, which is significantly found in fruits, it's no coincidence that I say fruit is utterly useless, especially not in the evening, so that "I only eat an apple in the evening" bullshit should be forgotten forever. Simple carbohydrates are digested quickly, thereby boosting insulin levels faster, which we don't need during a body transformation. Complex carbohydrates: these are on a presidential level, these are the useful carbohydrates. Broccoli, cauliflower, bran, and now paleo-sexuals should not pay attention, because grains are also like this. Yes, useful carbohydrates. Glycemic Index (GI) The glycemic index measures how blood sugar levels react to consuming a given quantity of a specific food type after two hours. Simplified: the lower the glycemic index of a food, the better. The change in GI is influenced by the following: Fiber: The higher the fiber content of a food, the longer it takes to digest, so these have a low GI. Acidity: The higher the acidity of a food (citric acid, lactic acid, vinegars), the slower the food passes through the body, so these have a low GI. Cooking methods: The more we process a raw ingredient, the higher its GI. The more heat we apply, the higher its glycemic index will be, so it matters a great deal whether we bake, steam, prepare it in water or oil, and what kind of oil even then. Carbohydrate: The amount of carbohydrate consumed greatly influences the GI of the meal. Protein: A higher protein content in raw ingredients consumed alongside carbohydrates reduces the GI of the meal. Fat: The richer our meal is in essential fats, the lower the GI value. I know, it's complicated and all, and if I were encountering so much crap for the first time, I would already give up everything and order some diet food for someone else to deal with (hello, LifeTILT FOOD). However, as someone with IR and PCOS, you have no choice. You have to learn these things. Well, not just them, everyone. Insulin index For our metabolism to be optimal, we need to raise our blood sugar level to a normal level in the morning, which we should maintain throughout the day. Because by dividing carbohydrate intake into several smaller meals (5 meals a day), we regulate our insulin secretion, and here we have arrived at a very important part. Insulin is such a powerful hormone that it can slow down and stop fat burning. Insulin is a metabolic regulating hormone that helps utilize sugar and carbohydrates. The main function of this bastard is to convert excess carbohydrates into fat. In other words, if we eat mindlessly, introducing a lot of carbohydrates into our body, our blood sugar level skyrockets, insulin goes into overdrive, and converts sugar and carbohydrates into fat, then stores it as body fat in our body. Sugar and chocolate are the biggest enemies. More sugar, more insulin, more harmful substances, fewer attractive women on the streets. Terrible. The less fluctuating our blood sugar level is, the lower the chance of obesity. We need to maintain insulin levels, and that's the point. And this can only be done with a proper diet, with 5 meals a day, not warrior diet shenanigans, or not eating after 6, and so on. The body's insulin sensitivity is diurnal. It is lowest in the morning, and highest at noon and around 2-3 AM. Therefore, the time of breakfast and the frequency of meals are also very important. That is, carbohydrates should not be eliminated, but distributed timely, quantitatively, and qualitatively throughout the day. Slow-absorbing carbohydrates: generally speaking, in most parts of the day, we are better off with slow-absorbing, complex carbohydrates that ensure balanced blood sugar levels. Thanks to slow absorption, our insulin levels will not fluctuate, there will be no exceptionally high values. We won't experience uncontrollable hunger pangs, the feeling of drowsiness and food coma will be avoided, and generally, we will be much more energetic throughout the day. Fast-absorbing carbohydrates: there is only one time when fast-absorbing carbohydrates may be justified, and that is after a workout, when replenishing glycogen stores is paramount. At this time, it is advisable to do this as quickly as possible, and fast-absorbing, simple carbohydrates are most suitable for this. Carbohydrate intake source. Vegetables in any quantity, the classic team. Lettuce, bell pepper, tomato, cucumber, onion, etc. NATURAL muesli and cereal, so not muesli with chocolate and cinnamon, stuffed with all sorts of dried, shriveled crap. The natural muesli and cereal available at SPAR are very good. Rye, brown, spelt bread, brown rice, puffed rice and wheat, abonett, walnuts. I thought a lot about whether to write this down, because I'm afraid you'll cling to it, but if you screw up on this, feel free to jump out the window. Dark chocolate with over 80% cocoa content, max 5 squares once a week. Stick to it if possible, but this is just an option, you don't have to eat it. Recommended intake is 40-45% of total meals, 140-160 g daily for IR/PCOS conditions. I purposely left fruits (which are also carbohydrates) for the end, because there is a huge difference between fruits. Primarily due to their fruit sugar and fructose content. What I specifically recommend are apples, oranges, apricots, kiwis, pineapples, grapefruits. What I just recommend are strawberries, peaches, raspberries, and possibly bananas in the morning hours. Anything else should be avoided during a diet. Grapes, honeydew and watermelon, plums, pears, cherries, and all dried fruits are particularly rubbish. Fat It is essential for the production of several enzymes, the maintenance of hormone levels, and the absorption of some fat-soluble vitamins. Besides carbohydrates, it is the other main energy provider for the body. Fats transport vitamins, ensure our thermoregulation, and last but not least, are building blocks of our nervous system and some internal organs. But there are two more fatty acids, omega-3 and omega-6, which are two vital enzymes that our body cannot produce, meaning we also have to consume them. We are talking about two very important enzymes, especially when dieting, as they stimulate metabolic processes, normalize our aforementioned blood sugar levels, and determine the condition of our hair, nails, and skin. But most importantly, they reduce menstrual symptoms. Though, it's a bit painful that this doesn't affect me. Recommended daily intake. We all have fat, and in fact, for healthy living, we should have at least 5-8% body fat. For women, this is 18%. Our body is capable of storing 50% of our body weight as fat, and in extreme cases, even more. The daily intake is 15-20% of our total daily food consumption. Sources of intake. Flaxseed, olive oil, almonds, hazelnuts, walnuts. There are excellent products to supplement this, and here I am mainly thinking of omega fatty acids, and of course, Lifetilt's fish oil. The problem is that this nutrition stuff is very complex. I wanted to, but I can't squeeze this diet thing into one post. There's a lot more, but we have time. Or rather, I don't have that much time, but the next post with specific foods, detailed meticulously, will be coming soon.

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IR/PCOS Code 4 – Dietary Basics