Clean eating - Any studies out there

[Roush]

What's your option in fats? For me, I don't think a fat is a fat just like some say a protein is a protein. For example: I make a burger and put an avocado on there to get my 20g of "heathy fats"... Well what if I want bacon and can put 20g worth of "bad fat" as everyone calls it ? Wouldn't that hurt in the long run with IIFYM?

there is a difference in fats . because there are different types of fats (based on their chemical make up , long chain , medium chain etc., saturation , etc.). BUT, various fats are an essential for life (unlike carbs which we don't have to have in our diet to live).
I think your question is based on a false assumption that some 'natural' fats are "bad" and some 'natura' fats are "good" . The fat in bacon is just as 'good' as the fat found in an avocado ,, the reason being is that the saturated fat found in bacon is an essential fat ,, its just a 'different' fat then the fat found in an avocado . this does not make one good and the other bad, you need them both.
you just need to figure out which percentages of different fats you'll need in your diet

 

[Mrrippedzilla]

Well, this thread exploded lol...

Actually this kind of answered my question, but Zilla, any input on my previous question? I think someone clean eating will hold less water/bloat and feel better than someone on IIFYM.... Because sure... I could eat a McDonald's meal (which im dying for soon) and have 1200 cals in... Full of sodium and stuff.... But can also intake a steak and potatoes dinner at a steak house also worth 1200 calories... I'd say steak dinner is overall healthier and won't make me look like crap after. Do you agree or disagree?

Disagree.

I'm lucky enough to know some of the individuals who coined the "IIFYM" term on another board and it was NEVER intended to be used as an excuse to eat twinkies all day.
It was designed to deal with the bullshit issues associated with the "clean" eating philosophy like not eating dairy (healthiest protein around), not eating fruit (PACKED with micronutrients), not eating too much fat (80s "clean" included not eating egg yolks), not eating carbs (paleo & "clean" have become synonymous now), etc.
So when questions like "Should I eat the whole egg?" or "Can I add cheese to my sandwich" would come up...IIFYM would be the answer.
My point is - you can eat healthy on IIFYM.

Your "feeling better" point is completely subjective - I know plenty of people who felt like killing themselves on "clean" diets. As Roush alluded to earlier, its about finding what works best for that specific individual.

As for the water/bloat issue, its not caused by high sodium per se but rather the fluctations in sodium intake. Honestly, I don't even see how this is a problem unless your a competitor/model or just a complete pussy who needs to man up and not worry about a few temporary water pounds

I work with plenty of competitors/models and 99% of them follow IIFYM year round except for the final 2-3 weeks of contest prep or within 3-10 days of a shoot where we manipulate a bunch of variables to get them in the best condition possible.
The 1% exception are individuals who simply don't have any self control - if they have room in their macros for a couple of chunks of chocolate, they will get the taste, lose all sense of logic, and consume the entire pack and then some more if available. These individuals do best on strict meal plans to avoid any potential "triggers" BUT, even here, I work hard at improving their relationship with food so that meal plans will no longer be necessary...its a long term (years) process as anyone who has dealt with eating disorders will tell you.

You don't have to take my word for any of this either, the usual Youtube celebs (Ogus, Hodgetwins, Gregg O'gallacher, etc) all follow IIFYM and look pretty damn good, as do the majority of natural bbers like Alberto Nunez (Google him & tell me he has issues with bloat LOL).

So then they are not equal choices.
And lots of guys supplement vitamins, minerals, fiber, etc so maybe it isn't even that big of a deal???

I've said this before at the other place but there is no such thing as "healthy fat loss". The mere fact that you have to be in an energy deficit means your going to missing out on micro nutrients regardless of what your macros may be or how "clean" your eating.
Multivit ftw.

What's your option in fats? For me, I don't think a fat is a fat just like some say a protein is a protein. For example: I make a burger and put an avocado on there to get my 20g of "heathy fats"... Well what if I want bacon and can put 20g worth of "bad fat" as everyone calls it ? Wouldn't that hurt in the long run with IIFYM?

The data on fat metabolism is piss poor (for now) so anyone claiming that a fat is "good" or "bad" doesn't have a damn clue what they're talking about
Get a nice mix of all of them (something that will happen if you set macros properly) and be done with it.

 

[ELicit23]

Well, this thread exploded lol...



Disagree.

I'm lucky enough to know some of the individuals who coined the "IIFYM" term on another board and it was NEVER intended to be used as an excuse to eat twinkies all day.
It was designed to deal with the bullshit issues associated with the "clean" eating philosophy like not eating dairy (healthiest protein around), not eating fruit (PACKED with micronutrients), not eating too much fat (80s "clean" included not eating egg yolks), not eating carbs (paleo & "clean" have become synonymous now), etc.
So when questions like "Should I eat the whole egg?" or "Can I add cheese to my sandwich" would come up...IIFYM would be the answer.
My point is - you can eat healthy on IIFYM.

Your "feeling better" point is completely subjective - I know plenty of people who felt like killing themselves on "clean" diets. As Roush alluded to earlier, its about finding what works best for that specific individual.

As for the water/bloat issue, its not caused by high sodium per se but rather the fluctations in sodium intake. Honestly, I don't even see how this is a problem unless your a competitor/model or just a complete pussy who needs to man up and not worry about a few temporary water pounds

I work with plenty of competitors/models and 99% of them follow IIFYM year round except for the final 2-3 weeks of contest prep or within 3-10 days of a shoot where we manipulate a bunch of variables to get them in the best condition possible.
The 1% exception are individuals who simply don't have any self control - if they have room in their macros for a couple of chunks of chocolate, they will get the taste, lose all sense of logic, and consume the entire pack and then some more if available. These individuals do best on strict meal plans to avoid any potential "triggers" BUT, even here, I work hard at improving their relationship with food so that meal plans will no longer be necessary...its a long term (years) process as anyone who has dealt with eating disorders will tell you.

You don't have to take my word for any of this either, the usual Youtube celebs (Ogus, Hodgetwins, Gregg O'gallacher, etc) all follow IIFYM and look pretty damn good, as do the majority of natural bbers like Alberto Nunez (Google him & tell me he has issues with bloat LOL).



I've said this before at the other place but there is no such thing as "healthy fat loss". The mere fact that you have to be in an energy deficit means your going to missing out on micro nutrients regardless of what your macros may be or how "clean" your eating.
Multivit ftw.



The data on fat metabolism is piss poor (for now) so anyone claiming that a fat is "good" or "bad" doesn't have a damn clue what they're talking about
Get a nice mix of all of them (something that will happen if you set macros properly) and be done with it.

You the man bro. I'll try it out. I have a few more months with 3J and luckily for me he offers IIFYM. Will be doing that!

 

[meplo]

Fried potatoes, potato chips and baked potatoes -- other than coming from the same vegetable -- are not the same. You are making a false comparison.

Yeah. We'll its hard to compare anything, since the foods always has different macros and micros. In my case, I don't see a concrete reason for eating one certain type of food (chicken breats, rice, oat flakes) when i can also have steak, potatoes or natural cereal flakes, which have "similar" nutrinional values and are also more or less unprocessed. As long as i hit my goals with the nutritional values on the end of the day, in my eyes all is fine, and it makes no difference if I eat 2 bowls rice or i had a bowl of baked potatoes...

 

[3J]

Well, this thread exploded lol...



Disagree.

I'm lucky enough to know some of the individuals who coined the "IIFYM" term on another board and it was NEVER intended to be used as an excuse to eat twinkies all day.
It was designed to deal with the bullshit issues associated with the "clean" eating philosophy like not eating dairy (healthiest protein around), not eating fruit (PACKED with micronutrients), not eating too much fat (80s "clean" included not eating egg yolks), not eating carbs (paleo & "clean" have become synonymous now), etc.
So when questions like "Should I eat the whole egg?" or "Can I add cheese to my sandwich" would come up...IIFYM would be the answer.
My point is - you can eat healthy on IIFYM.

Your "feeling better" point is completely subjective - I know plenty of people who felt like killing themselves on "clean" diets. As Roush alluded to earlier, its about finding what works best for that specific individual.

As for the water/bloat issue, its not caused by high sodium per se but rather the fluctations in sodium intake. Honestly, I don't even see how this is a problem unless your a competitor/model or just a complete pussy who needs to man up and not worry about a few temporary water pounds

I work with plenty of competitors/models and 99% of them follow IIFYM year round except for the final 2-3 weeks of contest prep or within 3-10 days of a shoot where we manipulate a bunch of variables to get them in the best condition possible.
The 1% exception are individuals who simply don't have any self control - if they have room in their macros for a couple of chunks of chocolate, they will get the taste, lose all sense of logic, and consume the entire pack and then some more if available. These individuals do best on strict meal plans to avoid any potential "triggers" BUT, even here, I work hard at improving their relationship with food so that meal plans will no longer be necessary...its a long term (years) process as anyone who has dealt with eating disorders will tell you.

You don't have to take my word for any of this either, the usual Youtube celebs (Ogus, Hodgetwins, Gregg O'gallacher, etc) all follow IIFYM and look pretty damn good, as do the majority of natural bbers like Alberto Nunez (Google him & tell me he has issues with bloat LOL).



I've said this before at the other place but there is no such thing as "healthy fat loss". The mere fact that you have to be in an energy deficit means your going to missing out on micro nutrients regardless of what your macros may be or how "clean" your eating.
Multivit ftw.



The data on fat metabolism is piss poor (for now) so anyone claiming that a fat is "good" or "bad" doesn't have a damn clue what they're talking about
Get a nice mix of all of them (something that will happen if you set macros properly) and be done with it.

if youve been around here long enough, you know that i dont promote iifym dieting... not because there is something wrong with it, but because of this statement specifically from zilla..

the problem with iifym is not the philosophy itself, its people using it as an excuse to follow a shitty diet...


so yes, zilla is on point with this post... though he and i wouldn't contest prep a client the same way, the philosophy still stands and is respectable..

remember guys, there are alot of dieting philosophies out there.. the right one is the one that works for you in a healthy manner

 

[cybrsage]

If all the nutrients (macro and micro) are the same -- hypothetically -- what would the difference be? Does it matter much if the beef is ground up or you have to slice it with a butter knife for example?

I have a tendency to eat too fast and not chew up my food enough. Ground beef is easier on my digestive system due to that.

And I am as high as a jaybird in a stormfront right now due to the pain meds...so just ignore me.