Newbie needs some help

[MiaXMaria]

How will know that I will get all necessary nutrients? How will I know I will eat the right amount? Will I start eating less certain amount right away or by small steps? Will I need some extra vitamin pills? Will I need something extra, because of my jogging hobby? I usually jog or exercise 1 hour every day. How much protein I will need? What amount of vegetable oil is enough?

 

I am healthy and have been eating very healthy at least ten years, main problem is high cholesterol.

[Michael R]

Hi Mia,

 

I take it you're just starting CR. Welcome, and congratulations!

 

How will know that I will get all necessary nutrients? How will I know I will eat the right amount?

You will use nutrition software to tell you.

 

Will I start eating less certain amount right away or by small steps?

By very, very small steps. In fact, you won't start eating less intentionally at all. The first thing to do is just to clean up your diet (get rid of the sugar, processed grains, saturated and trans-fats, and most highly processed foods). It sounds like you're already at least partway there. After you've integrated that change into your normal routine, you will probably find that you are unconsciously consuming fewer Calories, and therefore losing some weight -- though this isn't yet CR.

 

Then you will start regular weighing and measuring of your food and entering it into your nutrition software. This will reveal any nutritional deficiencies in your self-selected diet, and you can begin tweaking your diet to make up for those deficiencies. The sheer act of conscious tracking will probably also lead to you eating somewhat less, and therefore losing some weight -- though this isn't yet CR either.

 

Then, you will begin actively restricting Calories, watching your nutrition software to ensure that you maintain adequate nutrition and adjusting as necessary.

 

Will I need some extra vitamin pills?

Possibly some, although you should do your best to meet your nutritional needs by adjusting your diet first; try it and see!

 

Will I need something extra, because of my jogging hobby? I usually jog or exercise 1 hour every day.

Not likely. It's important to also do resistance training to maintain your muscle and bone, particularly during the initial weight loss.

 

How much protein I will need?

During your initial weight loss phase, I recommend 1-1.5 g of protein per kg of body mass, to minimize muscle loss. Later on, you can reduce to 0.8 g/kg.

 

What amount of vegetable oil is enough?

Enough to meet your nutritional needs :) .

 

Do read the CR Society's CR Guide, and The Longevity Diet by CR Society President Brian Delaney and Lisa Walford. Be sure to buy the second (2010) edition with the white cover, not the first (green-cover) edition: it's a much better book.

 

Bon voyage!

[MiaXMaria]

Thank you very much Michael!

 

Everything sounds so easy. :)

[MiaXMaria]

I usually use sport drinks (for example Nuun, which does not contain any sugar) before and after trainigs. I find that if I drink just water it does not absorb in the stomack. What is your opinion about those non-calorie sport drinks?

 

Thank you!

[James Cain]

I usually use sport drinks (for example Nuun, which does not contain any sugar) before and after trainigs. I find that if I drink just water it does not absorb in the stomack. What is your opinion about those non-calorie sport drinks?

 

Thank you!

 

I looked up the ingredients here (http://www.nuun.com/products) and see that it's basically electrolytes, vitamins, artificial sweeteners and flavoring, and a few chemicals added for stability. Here are some of my thoughts:

 

1) It contains no or minimal calories, and CRON is heavily dependent on reduced calories, so as long as this fits into your overall diet it shouldn't be a problem.

2) As much as possible you should be consuming the majority of your micronutrients (vitamins and minerals) from whole food sources and not supplements, while supplementing any deficiencies when needed. The other side of this is that you don't want to megadose certain micronutrients. while an issue with some products, from what I can tell the Nuun products contain only very modest levels and wouldn't be a concern.

3) Many people would tell you to avoid artificial sweeteners and other chemicals added to some processed/packaged foods. Realistically, it probably doesn't much matter as long as you cover #1 and #2 above.

4) Most importantly you want to consume a diet that makes you feel good, is enjoyable, and is maintainable long-term. It sounds like you get some digestive benefits and pleasure from consuming this product, and it's relatively harmless in the grand scheme of things, so I'd say go for it.