Nutrition question - combining different food-groups

Hi, guys! I read the nutrition thread and the other threads on this very good sub-forum and I would like to add my thanks to those who have contributed.

I am hoping that you'll be able to help! I am hoping for advice that will help me reduce my BF% from 14% to 12% by changing the order and combination I eat in, rather than total calories consumed/expended.

Could someone please recommend some scientific articles or explain in depth the effect on insulin secretion following the ingestion of different food-groups?

We all know that if you eat carbohydrates and fat at the same time, a lot of the fat, if not all of it, will not be broken down to provide energy, especially late in the evening, when you are less active. We also know that if you eat protein and carbs at the same time, you get a huge energy boost - just the ticket required for muscle recovery post work-out. Also, that if you eat a lot of simple sugars with complex carbohydrates, a lot of those carbs will turn to fat rather than be broken down. And that it makes sense to eat simple sugars (e.g. fruit) first thing in the morning etc. etc.

But does someone know EXACTLY what the best order and combination to eat something in is to help me reach my goal?

Is it OK to eat nuts (fats) together with dried fruit (sugar) a few hours after carbs or should I replace these fats with tuna instead, for example?

What I currently eat/do:

07:30 Fruit + porridge
10:30 HIIT on a spinning bike or sprints (6 intervals, total with warmup/cooldown = 30 mins
10:30 hand-ful of nuts and dried fruit/honey
12:30 soup
13:30 3x10 bicep curls (or some other exercise)
14:30 pasta & souce
15:30 3x10 shoulder lifts (or some other exercise)
17:30 hand-ful of nuts and dried fruit
18:30 3x10 press-ups (or some other exercise)
19:30 salad with olive oil
22:30 sleep

Yeah, it's lent, so I am not eating animal products (eggs, cheese, meat, fish) for the next 3 1/2 weeks.

Thanks guys!:good

 

Here's three articles that show where I've gone wrong.

http://www.drkaslow.com/html/food_combining.html

http://drbass.com/sequential.html

http://www.puristat.com/foodcombiningchart_2.aspx

But there are plenty of other articles that say food combining/sequential eating has little effect on energy - I can't believe this is right, though, from personal experience.

 

Hi!

No, it's a serious thread and as I said, I am fasting. I estimate it's about 1600 calories altogether. Obviously, it's not the kind of diet I would have if I was not fasting. But I am getting more than 20 grams of protein/day... oats, pasta, nuts all contain at least 10% protein and I am eating loads!

...the weight is coming off, even on this diet. The question is whether it can come off quicker by combining foods differently/changing the sequence.

Still waiting for some useful replies.:good

 

Thanks, mate! Good advice!:good

I am doing one exercise every few hours because after the HIIT, I don't want to get too tired and burn out the nervous system - I want to do this 6 days a week and still have mental energy to do my job.

 

I eat loads!

150g oats = 550 kcal
150g pasta = 450 kcal
80 g nuts = 300 kcal
1 banana = 80 kcal
1 apple = 50 kcal
25 ml oil = 120 kcal (in pasta souce and salad)
pasta sauce (contains mushrooms, etc.) = 75 kcal
salad (contains avocado, etc) = 75 kcal

roughly...

 

Thanks for that! Sounds like good advice!

For me, it's just easier to stop what I'm doing and do a bit of lifting for 10 minutes, rather than take 2 hours off to go to the gym.

 

Thanks to lefty for his input. If anyone else has anything to contribute to the topic, please do.:good

 

:good

If you ever feel moved to offer me some constructive advice, don't let anyone talk you out of it!

How's this (including protein), as an example diet:

0700 - fruit
0800 - porridge
1030 - green/mixed salad
1200 - tuna
1400 - brocolli/vegetables
1500 - pasta
1800 - salad & chicken breast
2000 - nuts

With HIIT every day and a bit of lifting three times a day as described earlier?

I want to get leaner. I don't want big muscles. I want to be athletic and sharp, not very strong and big.:good

 

I do it 4-5 times a week. So tired that I cannot lift more than a little bit, as described. What usually happens is that I usually do the HIIT every other day, but sometimes I manage two days in a row. On my off-days, I always do a bit of lifting, but I still feel dead-tired.:!:

I want to keep doing both the HIIT and the lifting/ muscle-strengthening. Any advice?:good