Nutritionist Answers Diet Questions From Twitter | Tech Support | WIRED

I'm Dr. David Katz, let's answer some

questions

from the Internet. This is nutritional

support

. Curtis M Whitaker, in his opinion, what is the best

diet

for health and longevity. It's a theme. It is not a specific

diet

. Seven words. Eat food, not too much, mostly plants. that comes to us courtesy of the blue zones five towns around the world in ikoria Greece Sardinia Italy Okinawa Japan Loma Linda California and the Nicoya Peninsula in Costa Rica where people usually live to be one hundred years old do not suffer from chronic diseases or dementia everyone adheres to the same basic topic real food mainly plants lots of vegetables fruits whole grains beans lentils nuts and seeds mainly plain water when you are thirsty try to love the food that loves you if that is the basis of your diet you can't go also very wrong in J Hartman 24 question : can you consume too much protein?

Yes, you can eat too much protein. Most Americans get about twice the recommended amount of protein. Excess protein is acidic. X Excess protein cannot be used by the body and is not converted. big strong muscles the body can store carbohydrates and it can store fat it cannot store protein our carbohydrate reserve is called glycogen usually around 1200 to 1800 calories of protein are not stored so what the body does is convert them into something it can store and since then glycogen is already limited to all excess proteins that the body does not need and cannot use. Now store this fat in EXO baby doll 9.

Ask where keto science and nutrition come from. How can anyone believe that eating zero carbs and almost all fat? It might be good for you, it doesn't make sense to me, so where does it come from? Is there a science? Yes, actually, the origins of the ketogenic diet were found to be that if you restricted fuel to the brain, you could sometimes treat seizures, but nothing. otherwise I would treat intractable epilepsy if seizures are present, sometimes they would stop if the brain is deprived of carbohydrates, sometimes, especially in children, if typical medications to treat seizures do not work, sometimes a ketogenic diet is used, but that should give everyone else pause at the business card. of this particular diet is that it deprives the brain of a key nutrient and silences sprain activity is that really what a healthy person wants their diet to do I would say no to indoctrination asks what are some of the biggest health myths about nutritional exercise you can imagine So, the prevailing opinion these days seems to be that carbohydrates are bad.

Everything from lentils to popsicles are carbohydrates. In fact, all plant foods, along with most processed foods, are carbohydrates, so vegetables, fruits, whole grains, legumes, all carbohydrates, and all the best diets for humans tend to be rich in carbohydrates but there are good carbohydrates, there are bad carbohydrates, refined grains, added sugar, ultra-processed junk food, yes, that is bad and I don't know, I myself ask how you change your metabolism, how mine is my worst enemy. I hate it, good news you can actually change yours add muscle to your body do resistance training three times a week when you add ounces or pounds of muscle to your body you are burning more calories 24/7 week.

So if you kept your current diet the same and exercised doing resistance training three times a week you would start to lose weight if your current calorie intake was to maintain your weight because you would need more for those muscles to survive. Allison McKinney asks if all calories are really equal. I think what you're really asking is whether it doesn't matter what the calorie source is and obviously not all foods are created equal. One of the critical considerations is that if you eat a wide variety of really healthy foods, foods straight from nature, they will fill you up with fewer calories than if you eat ultra-processed foods.

The foods here are something you may not know about. Non-food components are added to food. Now that you have an ultra-processed food, those foods are manipulated in all kinds of ways to extend their shelf life and stimulate the appetite center and make you overeat. so ultra processing is bad on stephanieb789 asks what is a completely healthy weight because BMI is BS and so is weight number. The body mass index does not tell you if you are healthy, it does tell you if, on average, your weight is what it should be. be for someone whose height, weight is not a measure of health.

One thing that is more reliable than BMI or weight in addressing specific health problems is that a waist circumference of more than 35 inches puts a woman at greater risk for a man, it is slightly higher. around 40 inches fat that tends to accumulate in the lower extremities, for example, legs, buttocks, much less metabolically active fat around the middle, has a bad habit of reaching the liver, disrupts normal liver function, harms our ability to control the lipids in our blood and it tends to make us resistant to insulin we don't produce enough insulin to control our blood sugar level and we end up with type 2 diabetes We can't pretend that accumulating excess body fat doesn't matter, but it has Absolutely right, BMI is not a measure of health in paleo plus question how legitimate the paleo diet is.

A true paleo diet is really difficult to achieve in the modern world. the Paleo diet. The Paleo diet is about how humans ate during the Stone Age, first of all, you can't. Eat processed foods You can't eat dairy If you eat meat It has to be wild animals exclusively The type of meat our ancestors had access to was very similar to antelope About seven percent of the calories in an antelope steak come from of fat almost none of that fat is saturated a large amount is omega-3 compared to beef 35 percent of calories come from fat most of that fat is saturated and none of its omega-3 night and day Our Stone Age ancestors did not eat what our Stone Age ancestors consumed about 100 grams of fiber every day.

Now the recommendation here in the US for adults is about 25 grams per day, but 100 grams per day probably means more time in the bathroom than your schedule would allow in cgwa. 85 question I have come to accept that Girl Dinner is the main thing holding me back in life, like why I can't nourish myself properly. I'm relatively new to Girl Dinner, but I've searched a bit and understand it goes something like this. It's basically a quick combination of foods that you can get easily. The basic concept I think emphasizes convenience. We have some processed meat, but we don't really need it.

We could have an alternative to that if you wanted to bring it up. some of the least healthy foods, but why can't the dip, for example, be bean dip or hummus crackers instead of chips made from whole grains with a very short list of ingredients? There is cheese if you are going to keep the cheese grapes go well with cheese, some dried fruits go very well with cheese, but when you eat milk chocolate and you add a lot of saturated fat and a lot more calories, it usually also more sugar is added, but if you change this for pure dark chocolate 60 cocoa or more it's delicious, it's rich, it's satisfying and because it's bittersweet instead of purely sweet, it actually fills you up with fewer calories and now you're having the indulgence but also you're improving overall nutrition so I don't think so.

It would be a lot of work to check this stick with the girl's dinner, change the nutrition and then the girl's dinner will not stop you in Flagpea question, explain the main difference between macro and micronutrients. Macro is something that you can see with the naked eye, so there are three macronutrients that make up the majority of foods, they are abundant enough to be visible, protein, carbohydrates and fat, micro is something that you need a microscope, micronutrients are vitamins, minerals, antioxidants that are still very important, many of them are essential nutrients, but They are too small to see in John Peterson FWS.

I would really like to hear from someone who actually knows if buying organic food for twice the price is really worth it. Better for you. A big question that we can't really say for sure. better for human health, but we have reason to think that herbicides should not be part of the human diet. Pesticides should not be part of the human diet. Antibiotic doses for animals should not be part of the human diet. And if you eat organic produce, you're avoiding All those organically grown produce appear to be on average up to 20 percent more concentrated in a wide range of micronutrients than their non-organically grown counterparts, which would mean 20 percent more vitamins, 20 percent more minerals and 20 percent more antioxidants.

For example, if I look at these foods here, you think about when it would be more important to buy organic products. I like it for lettuce, we have radicchio here. I like it for carrots. I really like for these berries, so whenever you are. don't take a surface off the food and eat it all, buying organic tends to matter more at Cartier Angel asks that intermittent fasting is nonsense, it's literally just skipping breakfast with a fancy name, it's a little more than that, but you are not entirely wrong. There have been randomized controlled trials that apply them head-to-head with intermittent fasting to limit your calories and no time restriction, but portion control and end up with the same amount of calories, the same foods are simply distributed differently, being the intermittent fasting the difference.

Guess the results. There's no discernible difference, but that doesn't mean intermittent fasting isn't a valid tactic for some people, it just works better than thinking about portion control all the time. I mean, if you start the day with lunch and dinner and then stop doing it. You're right that that basically involves skipping breakfast and the idea is that you're burning a hole in your daily calorie intake so you end up eating fewer calories and that tends to help people lose and control weight in ajrendon 96 question. ketosis, how does it feel? The ketogenic diet attempts to prevent overt starvation, but mimics its effects.

When people go into a state of starvation, they have this feeling of euphoria. Some people report mental clarity. Some people report feeling very energetic and people trying to keep up. On a ketogenic diet we experience some of what people feel in a prolonged starvation experience, which is exhaustion, brain fog, constipation, and a host of other ills, so when we starve, we actually begin to break down our own tissues, we use our glycogen. and once that goes away, we have no carbs, so we can't make sugar, so we start burning body fat. In my view, the ketogenic diet is not a recommended long-term approach, it restricts many of the most nutritious foods.

Foods that we know are associated with both longevity and vitality in Luna asks what food drinks should I eliminate from my diet, so I'm going to opt for soft drinks, a source of empty calories, source of much of the excess sugar that that most Americans eat and that it is easily replaceable. Much better things, water would be ideal, but any type of Seltzer would be a good intermediate step. We are only going to eliminate one thing from the diet. Let's eliminate soft drinks in Swiss companies. Ask if gluten will be eliminated. Good for everyone. There is no gluten. a component of some really nutritious foods like whole wheat, whole barley, other grains, avoiding gluten is only important if you are sensitive to gluten, that means you have celiac disease where it actually produces antibodies and you absolutely should avoid gluten and then It is very important or you simply do not feel well when you eat foods that contain gluten, in those cases you should avoid them for everyone else.

There is no advantage to avoiding foods that contain gluten. Ask nicely if you are a plant-based vegan and find it difficult to get the right amount. nutrition protein minerals micro macronutrients now first of all I'm primarily vegan you get a lot more vitamins and minerals from plants than you do from animal foods there are a couple of exceptions like vitamin B12 so supplements aren't a crazy idea protein isn't deficient in all plant foods Plant foods contain all the essential amino acids and if you find it hard to believe that you can build big, strong muscles by eating only plants, look at a horse, look at a gorilla, look at an ox, the poetic denizen asks: is it The pyramidsteel food is real, are you really eating all these servings every day?

This seems like a lot. This is what we are talking about here. It is not yet in use. It has actually been replaced. It has been replaced by a plate. So if your plate is. occupied three quarters by vegetables fruits whole grains on average throughout the day you will do quite well in bull Spear says honestly I don't know why I bother eating nutrition labels I don't know what good it is or why a nutrigrain bar has 10 DV. Okay, our problem used to be micronutrient deficiencies. Our problem today is much more about too many macronutrients, just eating too many of the wrong foods.

I would say look at an ingredients list and look for things. you recognize well as a food, if you are taking a Nutra grain bar, you would really want to make sure that the first ingredient is a grain and ideally a whole grain, and that would be good if the first ingredient in a grain product was anything that don't be a grain like sugar for example you could do better on mintpoid ask what do i eat before and after training macros in general you want to preload for a workout with carbs that will help you fill your glycogen stores that's the fuel you use you are going to run for an extended period of exercise a long bike ride a long walk a long run a marathon complex carbohydrates which would be whole grains would be fruit for recovery after you have used your muscle you have broken down the muscle if you have worked hard with protein high quality and the other thing that would be really important after training would be the antioxidants.

Antioxidant compounds actually help protect cells as they go through that breakdown process during exercise. Recovery afterward, those are all the

questions

. I really appreciate the honesty. Thank you for joining us today for nutritional

support

.