what does it mean to "clean up" your diet?

[jin715]

I've seen that phrase used a lot while i've been surfing threads.

what does it mean?


I currently eat whatever I want, i just make sure that I am 200-400 calories surplus and that I get enough protein.

but I eat pizza, fried chicken, mcdonalds, whatever. I acutally find that I dont get enough calories sometimes if I dont eat junkier food (I skip breakfast a lot).



do I need to "clean up" my diet? I always htought that calories in/calories out (and protein) was all that mattered.

[snorkelman]

Are you getting adequate micronutrients and fiber with the foods you eat, all while avoiding industrial trans fats?

[wisdommaster1]

well you arent excessively over eating so thats good but by eating pizza and other fast food you miss out on micronutrients that are important. Healthy on the outside doesnt mean healthy on the inside.

inb4IIFYM

[jin715]

Are you getting adequate micronutrients and fiber with the foods you eat, all while avoiding industrial trans fats?

I'm not sure about micronutrients and fiber. Ignoring health benefits and just looking at what it does for my bodybuilding goals, is there a purpose to micronutrients and fiber?


I do take a multi and fish oil though.

[AnderJaspo]

Pizza can actually be pretty dense in micronutrients. I recommend watching the whole video if you haven't already, but at about 4:00 mins Jason sets up a hypothetical diet that contains at least 80% or so of "junk" food, with appropriate micro and macro sufficiency.

[2012reso]

Pizza can actually be pretty dense in micronutrients. I recommend watching the whole video if you haven't already, but at about 4:00 mins Jason sets up a hypothetical diet that contains at least 80% or so of "junk" food, with appropriate micro and macro sufficiency.

Videos like this piss me the f*ck off. Dude acts like he's enlightening us on some mind-shattering sh*t, when in reality everyone already f*cking knows this. Calories in > calories out...yeah, we get it bro. You're not knowledgable about nutrition in the slightest. Stop misleading people. There is a signifiant health disparity between eating CLEAN (u mad?), micronutrient dense foods that are high in fiber compared to greasy, high sodium foods. Lets examine the benefits:

1. You feel better mentally and physically
2. You're more likely to stick to your meal plan (high fiber, low sodium)
3. Skin, complexion, hair look better

So go ahead and keep eating sh*t because you lack self-discipline. Just don't create stupid videos like this that misinform people in telling them that eating sh*t is no more beneficial health-wise than eating clean.

[Geoloop]

Alan Aragon article about this issue.

http://www.wannabebig.com/diet-and-n...-clean-eating/

[Naeem11]

Videos like this piss me the f*ck off. Dude acts like he's enlightening us on some mind-shattering sh*t, when in reality everyone already f*cking knows this. Calories in > calories out...yeah, we get it bro. You're not knowledgable about nutrition in the slightest. Stop misleading people. There is a signifiant health disparity between eating CLEAN (u mad?), micronutrient dense foods that are high in fiber compared to greasy, high sodium foods. Lets examine the benefits:

1. You feel better mentally and physically
2. You're more likely to stick to your meal plan (high fiber, low sodium)
3. Skin, complexion, hair look better

So go ahead and keep eating sh*t because you lack self-discipline. Just don't create stupid videos like this that misinform people in telling them that eating sh*t is no more beneficial health-wise than eating clean.

I had Reese's puff cereal for breakfast this morning (3 servings)....and I eat ice-cream and a PBnJ every night before bed. Cutting at 1lbs a week on 2200 cals.....u mad?

[snorkelman]

[CamLeslie]

I'ma just leave this here. Taken directly from Alan Aragon article sited above...

"In 1997, a general physician named Steven Bratman coined the term orthorexia nervosa [21], which he defines as, “an unhealthy obsession with eating healthy food.” It reminds me of the counterproductive dietary perfectionism I’ve seen among many athletes, trainers, and coaches. One of the fundamental pitfalls of dichotomizing foods as good or bad, or clean or dirty, is that it can form a destructive relationship with food. This isn’t just an empty claim; it’s been seen in research. Smith and colleagues found that flexible dieting was associated with the absence of overeating, lower bodyweight, and the absence of depression and anxiety [22]. They also found that a strict all-or-nothing approach to dieting was associated with overeating and increased bodyweight. Similarly, Stewart and colleagues found that rigid dieting was associated with symptoms of an eating disorder, mood disturbances, and anxiety [23]. Flexible dieting was not highly correlated with these qualities. Although these are observational study designs with self-reported data, anyone who spends enough time among fitness buffs knows that these findings are not off the mark."

[2012reso]

I'ma just leave this here. Taken directly from Alan Aragon article sited above...

"In 1997, a general physician named Steven Bratman coined the term orthorexia nervosa [21], which he defines as, “an unhealthy obsession with eating healthy food.” It reminds me of the counterproductive dietary perfectionism I’ve seen among many athletes, trainers, and coaches. One of the fundamental pitfalls of dichotomizing foods as good or bad, or clean or dirty, is that it can form a destructive relationship with food. This isn’t just an empty claim; it’s been seen in research. Smith and colleagues found that flexible dieting was associated with the absence of overeating, lower bodyweight, and the absence of depression and anxiety [22]. They also found that a strict all-or-nothing approach to dieting was associated with overeating and increased bodyweight. Similarly, Stewart and colleagues found that rigid dieting was associated with symptoms of an eating disorder, mood disturbances, and anxiety [23]. Flexible dieting was not highly correlated with these qualities. Although these are observational study designs with self-reported data, anyone who spends enough time among fitness buffs knows that these findings are not off the mark."

1. Study contradicts itself in the first sentence.

2. "Obsessed is a word the lazy use to describe the dedicated."

/thread

[weknow24]

cleaning up your diet means washing your food before you eat it

I think it's time you start eating cleaner

[PhiSig2298]

1. Study contradicts itself in the first sentence.

2. "Obsessed is a word the lazy use to describe the dedicated."

/thread

Negged for ignorance..


I rarely neg so feel special.



Edit: on recharge & will forget to neg so feel extremely special

[alan aragon]

1. Study contradicts itself in the first sentence.

2. "Obsessed is a word the lazy use to describe the dedicated."

/thread

[Spencer43783]

1. Study contradicts itself in the first sentence.

2. "Obsessed is a word the lazy use to describe the dedicated."

/thread

Congrats reso. You did what a select few people can say they have done: Got Alan Aragon to say you're...well you can figure it out.

You should pepper your angus now...

[765]

its personal preference, do you want to know whats going into your food? produce and foods like brown rice tend to be cheaper and you know whats going into them..however it can be extremely time consuming spending 2-3 hours a day cooking meals....do you feel ok physically and mentally? if you can try to incorporate more vegetables/fruits/healthy fats into your diet

[2012reso]

Funny how out of the six mad IIFYM d*ckriders that negged me, not one of you is <10% body fat or made any significant gains. I've done both in 11 months. But yeah, I clearly have no idea what I am talking about. /sarcasm

[WonderPug]

Study contradicts itself in the first sentence.

I presume this is a failed attempt at humor, right?

[afrosamurai04]

I'm the last person to give any sort of advice especially in nutrition but wouldn't it just be best for any diet to incorporate both micronutrient-dense foods with foods that are not so dense while hitting macros ?? Like I always try to do a 70 or 80% to 30 or 20% daily ratio of the foods I take in so I feel I'm not depriving myself or not getting enough micro nutrients at the same time. I am bulking though so I don't kill myself either if I do go a little overboard lol

It's worked for me at least, is this a good way to approach diet though?

[Menschie]

Funny how out of the six mad IIFYM d*ckriders that negged me, not one of you is <10% body fat or made any significant gains. I've done both in 11 months. But yeah, I clearly have no idea what I am talking about. /sarcasm

"Emotional-losing-it-troll-posts" for the comedic win.

[Menschie]

I'm a luddite and I get it... sheesh. Don't eat "good or bad" foods. Eat nutrients. Do it smartly and you can have a full rich diet which can include what you consider "indulgences" (which are just food). And then you can get your shiny hair or whatever the heck you said you want to accomplish with your diet.

[layarph]

I'm a luddite and I get it... sheesh. Don't eat "good or bad" foods. Eat nutrients. Do it smartly and you can have a full rich diet which can include what you consider "indulgences" (which are just food). And then you can get your shiny hair or whatever the heck you said you want to accomplish with your diet.

ha! repped.

[2012reso]

I presume this is a failed attempt at humor, right?

Please explain. How is the idea of eating healthy being unhealthy not a contradiction? The entire 'study' is a joke. It won't be long before 'studies' start coming out finding a positive correlation between obesity and exercise. Fat has become the new normal in America. According to that sh*tty study, as someone who follows a strict diet, I should be be suffering from depression and anxiety, overeating because I'm an undisciplined f*ck, and avoiding bad foods at all costs. Guess what? I don't do any of those things. I drink 1-2x a week heavily, indulge over the holidays and have a cheat meal once a month. But other than that, I'm on my meal plan and eat quality, clean foods every day and feel/look better than ever.


Guess I'm just an outlier?

[midcoastking33]

I'm the last person to give any sort of advice especially in nutrition but wouldn't it just be best for any diet to incorporate both micronutrient-dense foods with foods that are not so dense while hitting macros ?? Like I always try to do a 70 or 80% to 30 or 20% daily ratio of the foods I take in so I feel I'm not depriving myself or not getting enough micro nutrients at the same time. I am bulking though so I don't kill myself either if I do go a little overboard lol

It's worked for me at least, is this a good way to approach diet though?

Yes, that is a sane, logical approach to diet

[WonderPug]

Please explain. How is the idea of eating healthy being unhealthy not a contradiction?

When one's focus on "healthy" food transmutes into an acute fixation, it is unhealthy. Read up on orthorexia.

[ThousandEyes]

2. "Obsessed is a word the lazy use to describe the dedicated."

/thread

You tell that to all of the anorexics out there and see where you get

I got under 10% when I "cut" for the first time and I would avoid anything that wasn't "clean and healthy" and ate every 2 hours on the dot.

you know what happened? I was killing myself and felt like shyt. So please do explain how I had all of these health problems eating "clean" food.

[2012reso]

You tell that to all of the anorexics out there and see where you get

I got under 10% when I "cut" for the first time and I would avoid anything that wasn't "clean and healthy" and ate every 2 hours on the dot.

you know what happened? I was killing myself and felt like shyt. So please do explain how I had all of these health problems eating "clean" food.

"Killing yourself"? Way to be dramatic. You didn't have any any health problems. You simply felt like sh*t and had low energy. If these are health problems, 99% of the world suffers from them at one point or another. In your case, you felt this way b/c you were eating every few hours (I had the same result) and/or not eating enough. Since I've got on IF, I've found I have more energy/focus than I did when I was on a bulk.

[AnderJaspo]

"Killing yourself"? Way to be dramatic. You didn't have any any health problems. You simply felt like sh*t and had low energy. If these are health problems, 99% of the world suffers from them at one point or another. In your case, you felt this way b/c you were eating every few hours (I had the same result) and/or not eating enough. Since I've got on IF, I've found I have more energy/focus than I did when I was on a bulk.

How exactly did you arrive at this diagnosis Dr. Reso?

[ThousandEyes]

"Killing yourself"? Way to be dramatic. You didn't have any any health problems. You simply felt like sh*t and had low energy. If these are health problems, 99% of the world suffers from them at one point or another. In your case, you felt this way b/c you were eating every few hours (I had the same result) and/or not eating enough. Since I've got on IF, I've found I have more energy/focus than I did when I was on a bulk.

I wouldn't call high liver enzymes and warts growing on my skin being dramatic or not health problems. This was also true on IF.

[Spencer43783]

There is a signifiant health disparity between eating CLEAN (u mad?), micronutrient dense foods that are high in fiber compared to greasy, high sodium foods. Lets examine the benefits:

1. You feel better mentally and physically
2. You're more likely to stick to your meal plan (high fiber, low sodium)
3. Skin, complexion, hair look better

I drink 1-2x a week heavily, indulge over the holidays and have a cheat meal once a month.

So what you're saying is, in order to have a "clean" diet, I need to drink heavily 1-2x a week? And as such I will feel better mentally and physically, stick with my meal plan, and have better skin/complexion/hair.

You know what I want to do when I drink heavily? Eat greasy, salty food. And the next day I feel mentally and physically like chit. Same goes for my skin/hair/complexion. I feel kinda like this guy:



But I probably feel that way because of the greasy, salty food...right brah?

I'm not sure why you have such an aversion to fat and sodium. They're a critical part of your diet. At least you know that fiber is important.

Guess I'm just an outlier?

No. There's plenty more bro-scientists like you on this forum.