Nigeepoo's Home Page
Hi, everyone!
In March 1991, I moved from Wembley, Middlesex to Yateley, Hampshire and took early retirement from my job as a Principal Electronic Engineer at Thales (formerly Racal) as of 30th September 2006.
I have a vivid yellow Mazda MX-5 and enjoy reading, science fiction, have a keen interest in diet, nutrition, human metabolism and...er...KARAOKE!
Here are some dietary guidelines for losing body-fat healthily that I have cobbled together. These guidelines have not been evaluated by any health agency and somewhat conflict with dietary recommendations on the Harvard School of Public Health web-site.
"1) If your diet is based on "fast" sugary/starchy carbohydrates, eat several small meals a day to keep blood glucose more stable.
2) Meals should contain some protein, fat and fibrous carbohydrate.
3) "Slow" sugary/starchy carbohydrates are preferred over "fast". Keep "fast" sugary/starchy carbohydrate consumption to a minimum (except for the odd treat) as they cause larger up/down fluctuations in blood glucose, which can increase appetite.
4) Drink >1.5 litres of no added sugar watery drinks per day. If your urine is too dark, drink more.
5) Balance your omega-6 and omega-3 essential fatty acids (EFAs) by eating about 100g of omega-3 rich oily fish (sardines, pilchards, mackerel, herring, salmon, trout, fresh tuna etc) per day, or by eating 25g (for women) to 50g (for men) of powdered linseeds (a.k.a. flaxseeds) per day with lots of fluid, or by supplementing with either fish oil capsules or flaxseed oil capsules such that you get at least 2g of omega-3 fat from fish oil per day, or 10g (for women) to 20g (for men) of flaxseed oil per day.
6) Eat up to 3 portions of low-sugar fruits per day. Minimise consumption of high-sugar fruits.
Proteins are:- Meats, poultry, fish, eggs, cheese, Quorn, seeds, nuts, legumes (peas, beans & lentils).
Fibrous carbohydrates are:- All vegetables that grow above ground level, bulbs (onions, leeks, garlic), non-sweet fruits (tomatoes, peppers, olives, aubergines, avocados, cucumbers/courgettes etc).
"Slow" sugary/starchy carbohydrates are:- All-bran, no added sugar muesli, non-instant oats, sweet potatoes, lightly-boiled new potatoes cooled and refrigerated, Basmati rice, non-overcooked legumes & root veggies, lumpy wholegrain rye breads, Burgen/Vogel's soya & linseed breads.
"Fast" sugary/starchy carbs are:- White & wholemeal wheat breads, most breakfast cereals including Shredded Wheat, Weetabix, Cheerios, Grapenuts etc, sugar, sweets, chocolate, cakes, biscuits, cereal bars, sweetcorn, jacket potatoes, overcooked root veggies, overcooked legumes e.g. baked beans.
Low-sugar fruits are:- Berries, stone fruits, citrus, apples, pears, dried apple rings, apricots, pear halves, peach halves and prunes without added sugar.
High-sugar fruits are:- Ripe bananas, grapes, pineapples, sultanas, raisins, currants and dried fruits with added sugar.
Fats are sats, monos and the EFAs mentioned above. Butter is high in sats and monos. Olive oil & spreads are high in monos. Sunflower oil & spreads are very high in omega-6 EFAs - avoid. Don't fry or roast with high-EFA oils as they oxidise. Meats contain sats, monos and some EFAs. Minimise the consumption of anything with the word "hydrogenated" in the ingredients list.
Addendum: Some foods fall in-between categories like yellow bananas which are "medium" sugary/starchy carbs. Green bananas are "slow" and black bananas are "fast".
Depending on your insulin sensitivity, speed of metabolism and activity level, you may get away with eating "fast" sugary/starchy carbs - you have to suck it and see."
Here are some links for your delight and edification:-
http://www.ajcn.org/search.dtl" >http://www.ajcn.org/search.dtl American Journal of Clinical Nutrition
http://www.nutrition.org/" >http://www.nutrition.org/ American Society for Nutritional Sciences
http://www.bodyrecomposition.com/" >http://www.bodyrecomposition.com/ Body Recomposition by Lyle McDonald
http://www.mindandmuscle.net/articles/twin_peak/carbohydrate_cycling" >http://www.mindandmuscle.net/articles/twin_peak/carbohydrate_cycling Carbohydrate Cycling
http://www.cholesterol-and-health.com/" >http://www.cholesterol-and-health.com/ Cholesterol-and-health.com
http://www.apag.org/oleo/fatsoils.pdf" >http://www.apag.org/oleo/fatsoils.pdf Composition of Fats and Oils
http://care.diabetesjournals.org/search.dtl" >http://care.diabetesjournals.org/search.dtl Diabetes Care Journal
http://www.second-opinions.co.uk/" >http://www.second-opinions.co.uk/ Dr. Barry Groves PhD
http://www.schwarzbeinprinciple.com/pgs/dr_schw/sp_I_intro.html" >http://www.schwarzbeinprinciple.com/pgs/dr_schw/sp_I_intro.html Dr. Diana Schwarzbein MD
http://www.survivediabetes.com/" >http://www.survivediabetes.com/ Dr. Jonathan Christie PhD
http://www.mercola.com/" >http://www.mercola.com/ Dr. Joseph Mercola DO
http://www.udoerasmus.com/firstscreen.htm" >http://www.udoerasmus.com/firstscreen.htm Dr. Udo Erasmus PhD
http://www.ravnskov.nu/cholesterol.htm" >http://www.ravnskov.nu/cholesterol.htm Dr. Uffe Ravnskov MD PhD
http://www.ourcivilisation.com/fat/index.htm" >http://www.ourcivilisation.com/fat/index.htm Eat Fat And Grow Slim
http://library.med.utah.edu/NetBiochem/FattyAcids/outline.html" >http://library.med.utah.edu/NetBiochem/FattyAcids/outline.html Fatty Acids - Table of Contents
http://english-45823701191.spampoison.com" >http://english-45823701191.spampoison.com Fight Spam! Click Here!
http://www.mendosa.com/gilists.htm" >http://www.mendosa.com/gilists.htm Glycaemic Index List
http://www.health-heart.org/acceuil.htm" >http://www.health-heart.org/acceuil.htm Heart-health.org
http://hyper.ahajournals.org/search.dtl" >http://hyper.ahajournals.org/search.dtl Hypertension Journal of the AHA
http://www.medical-library.net/sites/hypothyroidism.html" >http://www.medical-library.net/sites/hypothyroidism.html Hypothyroidism and Thyroid Replacement Therapy
http://www.mercola.com/2001/jul/14/insulin.htm" >http://www.mercola.com/2001/jul/14/insulin.htm Insulin and Its Metabolic Effects
http://www.mendosa.com/insulin_index.htm" >http://www.mendosa.com/insulin_index.htm Insulin Index List
http://www.testosterone.net/img/photos/210_leanchart.gif" >http://www.testosterone.net/img/photos/210_leanchart.gif Insulin Index Chart
http://jldavid.paunix.org/lowcarb/" >http://jldavid.paunix.org/lowcarb/ Jeff's Low-Carb Lifestyle
http://www.johnberardi.com/articles/nutrition/index.htm" >http://www.johnberardi.com/articles/nutrition/index.htm John Berardi Ph.D's Nutrition Articles
http://jama.ama-assn.org/search.dtl" >http://jama.ama-assn.org/search.dtl Journal of the American Medical Association
http://jcem.endojournals.org/search.dtl" >http://jcem.endojournals.org/search.dtl Journal of Clinical Endocrinology and Metabolism
http://www.jlr.org/search.dtl" >http://www.jlr.org/search.dtl Journal of Lipid Research
http://www.myspace.com/nigeepoo" >http://www.myspace.com/nigeepoo My MySpace Page
http://content.nejm.org/search.dtl" >http://content.nejm.org/search.dtl New England Journal of Medicine
http://pediatrics.aappublications.org/search.dtl" >http://pediatrics.aappublications.org/search.dtl Paediatrics Journal
http://www.bodybuildingworld.com/DrSerr/DrSerran4.html" >http://www.bodybuildingworld.com/DrSerr/DrSerran4.html Perfect Timing using the Glycaemic Index
http://www.ncbi.nih.gov/entrez/query.fcgi" >http://www.ncbi.nih.gov/entrez/query.fcgi PubMed Search
http://www.gsmcweb.com/?p=54" >http://www.gsmcweb.com/?p=54 Syndrome X (Hyperinsulinaemia)
http://www.mercola.com/2000/jun/10/trans_fats.htm" >http://www.mercola.com/2000/jun/10/trans_fats.htm The Dangers of Trans Fats
http://www.westonaprice.org/" >http://www.westonaprice.org/ Weston A. Price Foundation
And finally........
http://homepage.ntlworld.com/nigel.kinbrum/Ebook.pdf" >http://homepage.ntlworld.com/nigel.kinbrum/Ebook.pdf Nigee's Guide to Losing Body-Fat Healthily. It's years out of date. My blog at http://nigeepoo.blogspot.com/" >http://nigeepoo.blogspot.com/ is kept up-to-date.
If you want to contact me, my e-mail address is [email protected] minus .nospamplease
Latest Messages
| Messages left for this Researcher | Posted |
|---|---|
| hello! | Jan 19, 2006 |
| I found you!! | Jun 23, 2004 |
| Hi Nige - Diet Info | Oct 10, 2003 |
| Host Post | Oct 9, 2003 |
| I'm back!! | Sep 22, 2003 |
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| B & B in Falmouth. | May 11, 2007 | No Replies |
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| Hi Eric! | Oct 27, 2005 | No Replies |
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| Hi periurban | Jul 26, 2005 | No Replies |
Nigeepoo
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