/fit/ - Fitness, Health, Exercise, Dieting, etc

Preparing food at night that is meant to be eaten the next day helps when the amount of time available isn't the problem but rather the inability for opportunity and hunger to meet at the same time, but cooling starches overnight may create too much resistant starch for it to be healthy. Simple foods such as orange juice and milk help one bide the time until an opportunity for a complete meal presents itself. Slow cookers are the planning man's microwave that enables nutritious meals. Frozen foods such as homemade ice cream can be especially nutritious if one manages the amount of fat as the foundation of traditional ice cream is only: milk/cream, egg yolks, and sugar. Add coffee or espresso for flavor and you've basically got a breakfast. Lower the amount of cream or replace with some amount of coconut oil and it becomes less fattening.

bean burgers you can get in the vegan section

>>129370

>ice cream spiked with espresso is a balanced breadfast

wut

>>129373

Dairy, eggs, and coffee isn't a bad start, especially if pressed for time. Dairy provides a wide range of nutrition, and all the vitamins are basically packed into the egg yolk, not the white. All macros are present: protein from milk and egg yolk, fat from cream/coconut oil and egg yolk, and carbs from lactose and sugar. When you look at the nutrition facts for milk and egg yolks and conclude that ice cream of this sort isn't a balanced breakfast, you are forced to concede that few meals are "balanced". You could add thiamine if you want, or drink orange juice 15-20 minutes before the ice cream. Probably eat something salty too, as sodium is one of the major missing nutrients. This isn't a declaration that you could eat it everyday and not miss certain nutrients or as the only thing for breakfast. You may want some low fat meat that you salt heavily, such as shrimp or lean cuts of beef and maybe throw some collagen hydrosylate (processed gelatin) in the ice cream for some glycine. Chocolate powder will provide manganese at the expense of added iron, but I tried chocolate in coffee before and it wasn't too great. If you want to stick to the same routine everyday, no dietary advice will help you, but many subsist on humble and highly flawed, fortified cereal and milk every morning for long periods of time.

If you lack the ability to digest lactose all the emphasis on dairy may seem foreign to you, but dairy, eggs, and coffee are common breakfast items and can easily serve as most or half of a breakfast. If the goal is to save time, there's nothing inherently wrong with eating the same things frozen and mixed together instead of fried/scrambled eggs and a glass of milk/coffee. Instead of making breakfast right when you are ready to eat, you could make a week's worth at a time or at least the ice cream portion anyways.

frozen burgers if u have them over there spain

>>129376

I actually have something like that around, the one you put in your microwave and you are done. I sometimes add lettuce, tomato, etc…

I actually never checked how much fat does it have since I always thought that burgues = bad but now that you mention it may not be a bad idea.

What do you guys think about frozen pizzas and stuff like that? They technically shouldn't be too bad but I know brands tend to put all kind of shit on them.

>>129386

Commercial frozen pizzas are the worst unless you have higher quality brands in Spain. In the United States they are extremely high in fat Even though cheese has plenty of fat, they feel compelled to add more from other sources and loaded with unnecessary and poisonous ingredients such as polyunsaturated fat-laden vegetable oils (such as soybean, canola, and sunflower oil), soy lecithin - which embeds polyunsaturated fat into the cardiolipin of mitochondria and interferes with efficient energy production - random gums and non-food ingredients that contribute to degenerative conditions of digestion such as IBS, and "enriched" wheat flour that contains iron which almost nobody needs as a supplement so it only contributes to eventual iron overload status.

Oats. You can do a lot with oats to make them less boring. For instance you can add apple pie spice and sliced apples.

You can grind up oats into flour and use that to make oatmeal pancakes. You can make a bunch of flour and use it throughout the week before mixing it with your wet ingredients. An easy way to cook the pancakes is by using a rice cooker. You'll have to use one with a cook nonstick pot or else you'll have to use oil.

Speaking of rice cookers, If you have a fancy japanese rice cooker with control settings you can easily make a veriety of foods in them like stews and even pasta.

>>129411

>carbs

Why don't you just inject your insulin directly my nigger

>>129412

You need carbs just don't overeat them like a fatass.

>>129413

carbs are the jews biggest swindle

Why is a lot of food suggested with low fat? Does the amount of fat really matter - for a skelly - or is it the kind of fat that matters?

>>129632

The kind of fat always matters, some is healthy, some is not. Examples of healthy fat: animal/dairy fat, coconut oil, olive oil, the small amounts in nuts/seeds, avocados, etc. Examples of unhealthy fat: hydrogenated oils, processed/factory shit.

As for products being advertized as "low fat", the purpose of this is to market to consumers that want "low fat". Consumers want "low fat" either because they incorrectly think that all fat is unhealthy and will make them fat, or they are trying to reduce the percentage of their macronutrients (carb-fat-protein) that are fats, in order to squeeze in more carbs (for energy, especially on training days) and protein (for muscle growth and maintenance).

>>129632

Most of /fit/ is functionally retarded. You need a healthy balance of all macronutrients.

>>129369

A rice cooker and a slow cooker is the best of both worlds, you just dump the stuff in and press some buttons, and you can have the food ready without much effort.

>>129670

>You need a healthy balance of all macronutrients.

And the healthiest balance in the long run is decidedly the lowest fat intake possible that allows one to maintain fat soluble vitamin levels, while some saturated fat may be needed to overcome the poisonous effects of the remaining difficult to avoid polyunsaturated fats in diet and stored in tissues.

>>129633

>Examples of healthy fat: animal/dairy fat, coconut oil, olive oil, the small amounts in nuts/seeds, avocados, etc. Examples of unhealthy fat: hydrogenated oils, processed/factory shit.

Nuts, seeds, and avocados are all examples of unhealthy fat sources. I trust hydrogenated oils more than those fat sources, because hydrogenation causes the molecules to be plugged with hydrogen atoms that results in the fats being more saturated. "Full" hydrogenation is the healthiest tier of fat if true to the name, because it allows one to take a fat source such as coconut oil that has small amounts of polyunsaturated fats which promote aging and turns them all into saturated fats.

>>129674

I can't tell if you are a troll or genuinely retarded. Hydrogenated oils are horrible for humans and cause a multitude of digestion issues. Polyunsaturated fats are perfectly fine for people, as evidenced by the mass consumption of fish by Asian cultures.

>>129693

>Hydrogenated oils are horrible for humans and cause a multitude of digestion issues.

Hydrogenation changes the degree of saturation of the fat. Fats are made of long chains of carbon (C) atoms. Some carbon atoms are linked by single bonds (-C-C-) and others are linked by double bonds (-C=C-). Double bonds can react with hydrogen to form single bonds. Saturated fats are called saturated, because the second bond is broken up and each half of the bond is attached to (saturated with) a hydrogen atom. Fully hydrogenated fat is just a saturated fat such as what you predominantly find in coconut oil and butter. Partial hydrogenation, however, produces unsaturated fats from unsaturated fats with a higher degree of saturation than the source fat.

It is true that there is research warning against consumption of partially hydrogenated fats, but many are unwilling to acknowledge that health problems associated with them are because they are still unsaturated fats. In fact, it is no surprise if partially hydrogenated fats cause health problems, because polyunsaturated fats cause or contribute to cancer, diabetes, fatty liver, hypothyroidism, lipofuscin, sterility, degenerative brain diseases, obesity, low androgens, high cortisol, high adrenaline, high estrogens, baldness, aging, mortality, etc. One of the ways they cause cancer is by being directly estrogenic in themselves, and high estrogen levels are known to trigger or promote cancer. I consider fully and partially hydrogenated fats to be safer than their sources because they contain less double bonds. It is the double bonds which enable the fats to become more overtly poisonous substances such as prostaglandins and to sometimes displace hormones containing multiple double bonds, and therefore anything that has less double bonds I consider a lesser evil.

>Polyunsaturated fats are perfectly fine for people, as evidenced by the mass consumption of fish by Asian cultures.

Some seafood is very low in fat, and others high, however. If one is going to initiate this subject, the Eskimos seem highly relevant.

Extreme Nutrition: The Diet of Eskimos

>Rumors have since circulated that traditional Eskimos have lived free of heart disease, cancer, and most other chronic diseases affecting western civilizations these days. Research published in the mid-1970s tried to explain this "Eskimo paradox" of living healthy with very few plant foods, on a high-fat, high-cholesterol, no-dietary-fiber diet. The omega-3 fish fats were noted as the miracle ingredient providing protection. Dietetic and medical experts have uncritically accepted this theory in the face of libraries filled with incriminating evidence to the contrary. They tell patients to eat more fish, poultry, and even red meat—like the Eskimos – and plenty of fish oil - in order to stay healthy.

https://www.drmcdougall.com/misc/2015nl/apr/eskimos.htm

“Fishing” for the Origins of the “Eskimos and Heart Disease” Story: Facts or Wishful Thinking?

http://www.onlinecjc.ca/article/S0828-282X%2814%2900237-2/abstract

Double bond content of phospholipids and lipid peroxidation negatively correlate with maximum longevity in the heart of mammals.

https://www.ncbi.nlm.nih.gov/pubmed/10687923

I poach 14 eggs and 7 sausage patties on sunday, and there's my breakfast. Also usually on sunday I crock pot some shit. Pot roast, stroganoff, I cook it all and put it in containers for the week. Meals usually only require boiling some noodles or microwaving some vegetables.

Get a crock pot. Stick with recipes that have 5 or fewer ingredients. Set aside 2 or so hours on sunday, then come back later in the night and put them in tupperware containers. There's your quick meals.

>>129726

>>129726

>I poach 14 eggs and 7 sausage patties on sunday

For the week, that is. I just heat the eggs up 30 seconds, put a slice of cheese on it for another 30 seconds, and put it all on a muffin for a breakfast sandwich.

Either way, get a crock pot for the rest of the meals. I'm just saying there has to be some time spent on preparation, and crock pot recipes are the way to get around long prep times. Then just heat it up.

>>129369

Yogurt/greek yogurt/cottage cheese (can mix w/ protein powder for even more protein)

Milk

Cheese

Nuts

Protein bars

Boil eggs ahead of time and eat them or mix with mayo for egg salad

Macaroni from a box plus a can of tuna/salmon/chicken

Get a rice cooker and make a shit ton of rice, or get instant mashed potatoes, eat that with pre-cooked frozen meatballs and frozen vegetables

>>129860

Also peanut butter sandwiches (with natural peanut butter you have to stir) is good for bulking and high in protein (and if you are okay with milk, nothing makes you want to drink milk more than peanut butter). You can put raisins or bananas on the sandwiches or jam/honey if you aren't worried about sugar.

I buy smoked sausages or other meats for quick meals when I don't want to cook. Not the kind you normally find in a supermarket, they don't have as good macros as the ones I get from the deli.

Like, a hundred grams of dried hunter sausage is 12 grams of fat, 29 grams protein, supermarket mysterymeat is 10 grams fat 4 grams protein for the same weight, makes you wonder what kind of garbage they made it with.

.Canned fish is easy, cheap, and quick, just don't eat too much tuna, since its full or mercury.

Meatloaf is a real simple recipe, cheap to make at least 4-6 meals worth for 2 pounds of lean ground beef.

If thats too much, have peanut butter/Jelly sandwiches, hard to go wrong with that.

>>129887

PB&J should be reserved for carb loading pre-workout tbh. It's quick, but not a great meal. As with everything, avoid the butter that has 10% sweetener or veg oil, go light on the jellly, and don't use dogshit bread, use the kind that list whole-wheat flour.first if you must shop at a supermarket.

>>129892

>avoid the butter that has 10% sweetener or veg oil

If your goal is to load up on carbs, avoiding sugar (what you meant by sweetener?) makes no sense, nor does going light on the jelly. If you are avoiding vegetable oils to avoid polyunsaturated fats, you should avoid peanuts for the same reason. Legumes are not a good source of protein either as the protein isn't easily digested. Fruit juice is a much more digestible carb source and has the added bonus of giving you the health benefits of fructose which complex carbs do not have. Peanuts frequently entail constipation.

>>129893

I'm saying for a meal, if you actually want to use it that way, but you shouldn't.

>avoiding sugar makes no sense

I'm not saying avoid sugar, I'm saying that you want to lean towards more slow-burning carbs (whole-wheat bread, PB) on a volume basis than simple sugars in this manner.

It's PB&J, not jelly and peanut butter. Understand?

>>129894

>>129893

Also, ideally you eat it two hours before. If you're seriously going to just drink a shitload of fruit juice for the simple carbs, you're going to crash real fucking quick. That's dumb advice.

>>129894

>you want to lean towards more slow-burning carbs

The implication is that it maintains energy for a longer period of time? This isn't the case however when poorly digested starch sources become food for intestinal bacteria that begin producing endotoxin which lowers blood sugar. Simple sugar sources such as pulp free fruit juice are easily digested in the small intestine before such a scenario is likely to happen.

>>129895

> If you're seriously going to just drink a shitload of fruit juice for the simple carbs, you're going to crash real fucking quick.

This is not generally the case when thyroid hormone is adequate and stress is low. A "crash" after eating a physiological normal amount of fruit juice or a meal with sugar as the carb source tends to only happen when high amounts of stress hormones involved in gluconeogenesis suddenly go down when they are no longer needed, thyroid hormone is not abundant, and sleep is needed. One of the primary purposes of those alertness-inducing stress hormones is to create blood sugar by catabolizing tissues such as muscle, so they logically go down when you start digesting carbs. In other words, every time you can believe you can invoke this "crash" through good nutrition, you should do it if convenient as it means you need to rest and restore glycogen stores and return to a less stressful and less catabolic state. A very real and unhealthy crash is likely to happen with the wheat and peanut butter however, when the endotoxin they can create lowers blood sugar and causes a subsequent increase in the catabolic hormones cortisol and adrenaline. The high amounts of polyunsaturated fats in peanuts will also steer conversion of dietary tryptophan to serotonin instead of niacin, creating even more catabolism. I freely eat nutritious sugar sources all day long and experience no crashes since improving my thyroid function. (It's not fattening either.)

Effect of high-dose endotoxin on glucose production and utilization.

https://www.ncbi.nlm.nih.gov/pubmed/8412750

>>129896

Hypoglycemic Activity of Endotoxin

http://pubmedcentralcanada.ca/pmcc/articles/PMC284844/pdf/jbacter00584-0196.pdf

>>129896

>this is not the case

Okay, eat and drink nothing but 40g of sugar from fruit juice or whatever an hour before workout and observe your energy levels.

I dunno what got the leaf upset when I realized the the anon above said the exact same thing as me, basically: >>129861

But back on topic, meal prep and tupperware containers. Slow cookers. Rice cookers. These are the only way to 'quick', 'healthy' food. It's quick by shifting the time spent on prep to whatever day of the week you prefer, and it does become quick when you use simple slow cooker/crock pot recipes.

>>129370

this

>>129907

>Slow cookers. Rice cookers. These are the only way to 'quick', 'healthy' food.

This.

>Obtain leg of lamb

>Season liberally with salt, pepper, and rosemary

>Cut some holes in it and stuff in some garlic

>Throw some onions in in the side

>Brush it lightly with some olive oil, or leave some butter on top of it

>Leave in slow cooker in the morning

>Return home to food for minimum two days

>>135818

Oh, and you can use the bone to make stock for other dishes too.

sage for doublepost

Bowl of meat. Cook ground meat. Put in bowl. Add in broccoli or spinach or something if you want.

>>129369

Eggs. Hard boil em and eat em as needed.

Get a muffin pan. Put one egg and some veggie in each spot. Eat a couple per day.

Bake a bunch of sweet potatoes at one time.

The theme is cook a bunch of a food at one time then eat it over the course of the week.

Never get microwave food unless it’s a cheat thing.

>>129907

>Rice cookers.

I leave a rice cooker on my counter on "keep warm" setting. If you get a legit rice cooker (japanese or korean only) your rice will last up to 3 days, always hot and ready. I like my rice cookers like I like my women. Get some protien, batch cook it, microwave when needed, and you have a decent meal.

>>129369

>all premade food is shit

That's where you're wrong, kiddo.

Everything is CICO and IIFYM. Google for the "twinkie diet" and the "mcdonald's marathoner."

>>135854

IIFYM is utter shit. You're talking outliers and a portion of high level athletes. The plural of anecdote is not data.

Crockpot an entire roast, cook a pot of rice, steam a bunch of brocolli. Divide everything up in individule containers. Freeze it. Congrats you now have microwave dinners that aren't shit.

oatmeal is great and very filling

Lentils+salsa or premade noodle sauce+olive oil is a decent meal, and with 3 minutes extra you can chop a carrot into it. DYEV?

You take a chicken breast and cut it to half thickness, smear it in some spice mix you can buy for 5 cents, roast both sides on some cheap duck fat for a total of maybe 15 minutes and bam, food.

>brown lentils, sweet potato and canned sardines

>green lentils with a fried egg on top

>sauerkraut, fried onion and green lentils with lean meat

>black-eyed peas with all kinds of herbs, salt, pepper, olive oil and tuna as a salad

those are some of my quick and healthy meals I make when I don't want to spend too much time in the kitchen

Takes about 25 minutes to prepare and two hours and fifteen minutes to cook lasts for a week's worth of meals

Ingredients

1/2 cup plus 2 tbsp extra virgin olive oil (1192.5 kcal, 135g fat, 0g protons)

8 boneless skinless chicken breasts (912 kcal, 20.8g fat, 248g protons)

40 cloves garlic (160 kcal, .8g fat, 7.6g protons)

3 tbsp thyme (21 kcal, .6g fats, .75g protons)

Salt and Pepper

2 1/3 cups short grain brown rice uncooked (1587 kcal, 14g fat, 7g proton)

3 1/2 white onions (210 kcal, 0g fat 3.5g protons, ogremodo infinite)

Preparation

Preheat the oven to 350

While the oven is heating peel the cloves and place them, along with the 1/2 cup EVOO and thyme in a deep ceramic or pyrex casserole dish.

In a large pan heat 2bsps EVOO to medium high

While the pan heat cube your 8 boneless skinless chicken breasts to bite size chunks and salt and pepper to taste

When the oil is hot brown your chicken for five to seven minutes on each side

When chicken is browned pour the contents of the pan into the casserole dish and toss to evenly distribute the ingredients ensuring that none of the cloves of garlic are resting on top of the chicken and out of the oil.

Cover with tinfoil or lid and when your oven is done preheating cook for 90 minutes.

Do squats.

When time is up remove from oven and let sit for fifteen minutes before dividing it up into seven sealable glasswear containers.

The brown rice and onions are optional, maybe you are on keto or want to avoid extra work.

Saute 3 1/2 diced onions in the drippings from the chicken and then add them to the brown rice along with 10 1/2 cups of boiling water in a large pot. Reduce heat and cook for 45 minutes. Remove cover and fluff rice. Divide into seven servings and add to pre-divided chicken and garlic.

Shit is the bomb and it is 582 kcal, 24.5g healthy fats, 38g protons a serving. The garlic is butter soft and flavorful as heck. The chicken literally falls to pieces if you are careless when removing it from the casserole dish. Rich, fluffy, oniony brown rice to compliment everything. Great meal for a cut if you aren't ketomeming. Altogether you are going to spend about half an hour actually doing shit and the rest of the time it is just cooking by itself. Also goes pretty good with steamed broccoli or spinach.

Enjoy smelling like you have Satan's own asshole.

>>136615

How is this a week worth of meals, it's only 600 calories.

>>136619

Seven meals. Seven days worth of dinners.

>>136629

Listen, I'm not a manlet. I need at least 2000 calories per meal to survive.

>>136636

Okay Gahoole.

>>136642

Sorry but I got to agree with >>136636 not everyone is on a super aggressive cut. Personally I'm at the point where if I didn't have proton shakes with whole milk, oats and honey I'd literally never hit my macros because I just can't shove that much food down my mouth every day.