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GreyCup posted a topic in CR PracticeI had missed this affirmation of what the estimable Dr. Greger started tackling in an earlier video series on the subject of nuts. Walnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater FactorsResults: One 28-g serving of walnuts contained 146 kcal (5.22 kcal/g), 39 kcal/serving less than the calculated value of 185 kcal/serving (6.61 kcal/g). The ME of the walnuts was 21% less than that predicted by the Atwater factors (P < 0.0001). So now we have both almonds and walnuts confirmed to be -20% of estimated calories. Pistachios less so, but -5% if I recall. So for at least walnuts and almonds, which are mainstay nuts for me, I am thinking to modify Cronometer with a custom nut entry to account for the reduced calories to ensure greater accuracy in daily tracking. Would welcome opinions for/against this! I don't know if we can assume the -5% for pistachios would be a safe lower bound to apply to all nuts, or if any folks on the forum know why there would be such a discrepancy...
I am new to all this and forgive me if this has been posted elsewhere - but I cannot find it so far so I thought I'd ask. I am enjoying tracking my nutrients on the cronometer but I am not sure how to set the nutrient goals and what my goals are nutrition wise. They seem to be preset and that is fine, but then no matter how I eat I am always short on certain nutrients. The low ones are usually B1(65%), B3(51%), B5(84%), Choline(77%), D(14%), E(79%), Zinc (47%) Omega 3((60%), Omega 6 (24%) and most of the rest are waaaay over like Vitamin C at 257%! And that was on a day where I had a total of 1325 kcal and only one orange. My assumption was to get all the tracked nutrients to 100% with as lw a total cal count as possible but am sure there is a more nuanced way to approach this. My goals are longer life and a low body fat to lean muscle ratio. I work out 3 times a week and will eat whatever it takes to get me nutrients. I am not a vegetarian. Can anyone advise me or point me in the right direction to find some answers? Thanks in advance p.s. I am also kinda constipated - I have 2 -3 bowel movements a day (taking Konsyl fiber powder daily) but the stool is more compact and I feel like I am unable to go at times. Very uncommon for me,
[Note: I'm starting this thread as a recommendation for CRONometer.com as a tool to help CR practitioners track their nutrition. I hope it can also serve as a place to consolidate questions people may have about CRONometer and its usage.] No list of useful tools for people practicing CR would be complete without CRONometer, arguably the premier online tool for planning and tracking diet, nutrition and exercise: Here is a description and list of features for this great tool, taken from their website: Features Calorie reduced diets require a lot of information to perform optimally. In order to restrict caloric intake, but remain healthy, users of the diet must track their vitamin, mineral, and protein intakes with great care. We aim to provide a complete solution for the smart dieter. Easy to use, streamlined data entry Track 60+ Nutrients for 20000+ foods Log your Diet, Exercise, Biometrics, and Notes Make custom foods and recipes Mobile Apps for logging on-the-go Automatically connects with several fitness trackers and services, including FitBit A little known fact about CRONometer is that (as the name implies to those in-the-know), it started out as a tool for CR practitioners to track their nutrition - CRON stands for "Calorie Restriction with Optimal Nutrition", although that term has fallen out of favor. More history - CRONometer was developed by Aaron Davidson, a CR practitioner himself. Now CRONometer is used by thousands of dieters and health conscious individuals who have probably never heard of CR. In fact, I think it could be argued (perhaps sadly) that CRONometer has had the biggest positive impact on health of anything associated with human CR to date. Here is a review of CRONometer and 4 other diet tracking packages from LifeHacker, although it is a bit out of date (e.g. it says CRONometer doesn't have fitness tracker integration, which it does). CRONometer has both a web interface and mobile apps for both Android and iPhone. All three are free, but you are encouraged to upgrade to the Gold version (for $34/yr) to support development. The Gold version includes the following additional features: No Advertisement - Gold customers will not see advertisements when using the site or mobile apps. Share Foods & Recipes with Friends - Great for couples. Link your accounts and automatically share all your foods and recipes with each other. Priority Support - A priority support queue for prompt answers to all your technical questions. Ask The Oracle - Recommends best foods for each nutrient. Low in Zinc today? Ask the Oracle to recommend foods that will boost any nutrient. Advanced Trends & Analysis - View trends over your entire history. Access to several charting options not available in the free version. Sort diary into custom groups - Sort your diary items into custom groups like Breakfast, Lunch, and Dinner, or use whatever custom labels you'd like. Overall, CRONometer is an incredibly useful tool for anyone practicing CR. It is especially critical for people just starting out to help you maximize nutrient density and avoid deficits. --Dean