Staying Healthy while Brewing

[Calibear]

Over simplifying is what 95% of the population needs... they've been bombarded with "don't eat this," "white foods are bad," "only eat a diet high in olestra," etc. etc.

Anyway, the rest is for the scientists to argue and if they come to a conclusive "nutrition rules guide," then I'll just stick to what I know as fact.

But... discussing nutrition is like discussing whether or not to use glass carboys or transfer to secondary or what-have-you.

Lots of anecdotal evidence, not a whole lot of peer-reviewed scientific fact.

I would love to see a study in which several people operating at a caloric deficit over a large period of time at sub 10% body fat percentage would gain weight. That would blow my mind and I would bow out of nutrition studies for good.

I agree with you. I basically use IIFYM and adjust based on what I did that day. I have seen several people use calories in vs. calories and have huge success while others have hit walls and had to readjust. And again, I've seen people, like myself, exercise and gain weight but lose body mass. It's not black and white just like anything else, like secondary or glass carboys.

 

[Psylocide]

Yes, if I was eating, say, 2000 calories per day and cut 1000 calories, I probably would lose weight. But anybody who is starving WILL lose weight. I'm not saying that calories don't matter- of course they do in that if you restrict them you will lose weight. But most people can't live that way. So I'm talking about a way that doesn't count calories, because they simply don't matter if you eat the right foods. If you want to lose body fat (not just the actual weight), this is good to know.

My point is that calorie restriction only works in drastic measures. I eat more like 4500 calories per day now- so if I cut 1000 calories per day I wouldn't lose weight probably. That's still not a calorie deficit in the traditional 'dieting' sense. I can eat far, far, more calories and not gain weight but I get full too fast.

If you eat 1500 calories of low-fat yogurt and fruit, diet sodas, etc, and I eat my regular diet of paleo/primal eating (no low fat anything, no sugar, approx 4000 calories per day), I will still burn it off. You may or may not. It really depends on what you eat- people who are on the 'low fat, high carb' diet are simply fatter than people who eschew those 'diets'. My body fat level is pretty low, considering I never formally exercise.

If I go out and have pizza, I gain two pounds. That's not from calories, though- it's from the carbs. If I eat a sauce, and I gain weight the next day, I can ask a friend, "Oh, what was in the sauce?" and they will say, "oh, a cup of sugar..." and I knew it! But if I eat my normal foods, I don't gain an ounce. And I eat a TON of food. Seriously- more than most people could ever fathom.

I know it flies against every single thing we've been taught in the last 30 years! But I firmly believe that we (health care professionals) are killing people in huge numbers with what we are teaching via the food pyramid and the low fat myths.

This is all very oversimplified, as it's not easy to go through all of the biochemistry in a short (or even a long!) post. But the gist is here, and you can do your own research to debunk or prove it: http://www.marksdailyapple.com/7-common-calorie-myths-we-should-all-stop-believing/#axzz3ShZvWzbb

I'm going to bow out of this thread, as I know this can get contentious. And I'm an admin of a brewing forum, not a nutrition forum and don't want to hurt anyone's feelings.

But everyone who wants to be healthy- do your own research! If you are convinced that you can find complete health by your own means then do it- and don't be disuaded by so-called experts.

Yeah, you won't hurt my feelings and I agree that we will never agree. If it works for you, that's great. But if you were truly maintaining your weight and counting your calories day in and day out, you would lose weight by even cutting 500 cals (assuming you could get a baseline for how many you are actually consuming on a regular basis), methinks you just eat about the same diet and approximate what's being taken in, instead of knowing.

No biggie, I'm done too.

 

[tnance1337]

Wow, this was an interesting read.

I think (as in, it's my opinion) that it'll never be a simple formula, especially one that everyone can agree upon. Like I've said before, do what works for you. Genetics plays a role in how your body handles metabolism, and what is the case for some, won't be the case for others.

I do believe the general consensus (that we can all agree on) is stay away from fad diets, and find ways to stay active. If you want to get really ripped, then start researching what's been effective for many others in the past and consult a qualified nutritionist. Otherwise, keep it simple. Stay away from junk food and soda. Using moderation if you insist on drinking. And find a method of exercise that is comfortable (which doesn't imply easy, but means something that isn't too difficult for your fitness level).

 

[bragona71]

Wow, this was an interesting read..

I am exhausted!! I need a beer after all that

cheers

 

[bobbrews]

It's not just calories in/out. It's genetics, body composition, and exercise. Muscle loss/gain, fat loss/gain.

Your diet and your workout routine dominate the large majority of your body weight and your body composition.

Yes, all of those other little things matter to a very minor extent, but genetics, slight metabolism changes from person to person, meal timing, etc. accounts for very little, I'd say less than 10% of the real issues a person has with weight loss. They are not valid excuses to lose for why you can't lose weight.

My fiance eats around 4000 calories a day and I'm pretty sure he has a hole in him somewhere because at 8 inches taller than me he weighs less than I do. He also drinks a ton a beer and I wouldn't call his diet healthy by any means.

Calorie and workout goals differ from man to woman, and very drastically at that if he is 8 inches taller than you. If that is not a big enough reason for you, then your fiancé is either moving more/exercising more effectively than you, or eating less than he is telling you.

 

[firerat]

I think I lost 5 pounds reading this.....

Oh nevermind, there it is....

 

[compumasta]

Ok, so there is a ton of really good information here, but I wanted to see if I could clarify something for those who may not be familiar with how the calories in vs calories out equation works. Anyone who has "debunked" (no matter how well respected) the equation is misleading what they are claiming, and anyone who has oversimplified it is doing the same. That equation is the ultimate equation in terms of dieting. That being said, the equation relies on many other factors that most do not consider. Yes, it is possible to increase your metabolism either naturally or artificially to the point where eating several thousand calories is entirely healthy. It is also possible, as many people have already done, to wreck your metabolism into oblivion, turning simple low calorie diets into starvation diets.

The caloric equation works great, assuming that your metabolism hasn't been wrecked, and you are eating a well balanced diet. Even if you metabolism hasn't been wrecked and you calculate that you need to eat 2000 calories even to lose 1lb per week, if you eat 2000 calories of carbs, you're going to have a bad time. If, on the other hand, you eat your consistent 2000 calories in a properly balanced protein-carb-fat ratio then you will lose weight. But remember, as you lose, the calories will have to be readjusted.

The reason why so many diets do not work, and why some have even been downright dangerous, is that people travel to extremes. "Oh carbs are bad? Well then if I eat none, I will be great!" NO! This is but one example, but it is probably one that most of you have heard at one time or another. Eating no carbs at all is dangerous, and it is why the Atkins diet had such a bad reputation. The diet did not say to rid all carbs from your diet, but that is what people did, and the problems with that speak for themselves.

I really do wish there was a way to "dumb" all of this down into a simple equation that anybody could follow with success, but I am afraid that is simply not possible. The best way to learn what to put into your body is through research. And I don't mean go get your PhD in Mom Blogs so that you know not to vaccinate. I mean actually research. Grab a college nutrition textbook and read what different compounds do and how your body uses them. You might find that carbs are important. You might also find that while you probably consume way more salt than you should, you do need a certain amount, so don't completely eliminate it. Don't hop on the bandwagon of every new-study diet out there, but always be open to new discoveries.

The reason why a paleo diet works is the same reason a weight watchers diet works. And that reason is the same reason exercising and eating healthy works, and why the Atkins diet works. They all work by controlling your caloric ratio and enforcing a balanced diet, but none of them are easy. In losing weight, or as some have mentioned, gaining weight, the name of the diet you use is WAY less important than motivation and willpower. Those two things will stop the best laid plans in their tracks.

So read and research. Not from biased sources but from legitimate ones. Learn why things happen, and then you will better understand what you need to do about them. Your metabolism can be corrected, no matter where it is currently, and fixing that will make maintaining your motivation that much easier.

 

[estricklin]

Calories in calories out. The human body takes calories in and out of it's reserves on a daily basis, doesn't mater what food they come from.

When I was younger I was in amazing shape. Stayed super skinny. I lifted weights constantly, and ran cross country. I was on the wrestling team and won a lot of championships. When i wasn't running track or cross country my recreational activities included playing basketball or going hiking. In college I rode a bicycle to class a lot, or walked. I was always in shape up until 4 or 5 years ago. A desk job got the better of me. I started running again, got a mountain bike and a new treadmill. Changing my diet has made a big difference too. The weight is coming off I'm just concerned about getting my cholesterol down now.

I will agree that any exercise is good, but in the same breath I will say that walking is by far the poorest. Doing exercises that increase your heart rate up to or near it's maximum have many benefits over walking. They not only burn more calories per the amount of time spent, but they help our metabolisms go at a slightly faster pace.

As for beer, I'm very conscious about how much I drink of it these days. I limit myself to a few times per month now to indulge in more than 1 at a time. Ironic sounding, but this forum actually helps somehow. Maybe it's because discussing beer helps when I'm getting a craving for one!

Good health to all!

 

[z-bob]

I will agree that any exercise is good, but in the same breath I will say that walking is by far the poorest. Doing exercises that increase your heart rate up to or near it's maximum have many benefits over walking. They not only burn more calories per the amount of time spent, but they help our metabolisms go at a slightly faster pace.

Walking may be the poorest exercise, but when I was on that cruise I was walking all day long. "Quantity has a quality all its own"

 

[EyePeeA]

Using personal experiences to rationalize your understanding of nutrition and exercise is about as ignorant and ill-conceived as it gets. I see multiple posts here referencing a lot of, "Well in my experience" information.

The only ones making sense here are bobbrews and psylocide. What they have said so far utters very basic truths about modern nutritional concepts. The problem is that most of you have learned the wrong way from the very start and are unwilling to be open to accurate information because it goes against what you think you know.

This topic is a lot like discussing politics and religion. Highly debatable. However, unlike those topics, once you learn the right way, you begin to realize that most of the information out there is complete bologna. This is not a topic with a ton of clear, all about the facts information. It requires a lot of digging as opposed to the, "Well this works for me" mindset.

 

[Brewtah]

High sugar consumption creates a surge in insulin, which results in a drop in blood sugar. Cortisol is then released (this is the hormone that tells our body to store fat), which causes your body to store whatever is eaten afterwards as fat.

Exactly, not rocket science

 

[StonesBally]

Cut out all grains and sugar, except for beer of course, and cut out dairy as well. Eat healthy fat and grass fed meat. Lots of veg but not potatoes. Fruit occasionally. Works wonders even without working out.

 

[estricklin]

Walking may be the poorest exercise, but when I was on that cruise I was walking all day long. "Quantity has a quality all its own"

It was them stairs that got me!! Being on mid floor, end of ship...phew!

But yes I agree with your statement.

 

[Scriv]

Calories in, calories out. I restrict my beer drinking to the weekends only. I eat a high protein, low carb diet. Weight train 4 days a week, cardio 2 days.

 

[Calichusetts]

Imagine if people worked out as much as they argue on the internet?

 

[Blue_State]

Protein Protein Protein...then lift, 3 times a week and cardio 2.

6 meals a day is great for a male. Watch your portions. A cup of veggies, 3 - 4 oz of protein, and 3/4 a cup of carbs and you are on your way. Use olive oil to cook and don't cover your food with creams and sauces. I will admit those are my favorite. Mayonnaise is the devil. Fats should be limited. If you can keep your fats under 20g a day, keep your portions correct and eat all day, you will burn calories. The key is keep the fire going. Get it started right when you wake up and keep adding every 2.5 hours.

 

[tnance1337]

Using personal experiences to rationalize your understanding of nutrition and exercise is about as ignorant and ill-conceived as it gets. I see multiple posts here referencing a lot of, "Well in my experience" information.

Just to be fair, the OP did ask for other people's personal experiences. It may have evolved into something far uglier, but the original intention of the OP was to hear what other people are doing, not a nutritional science debate. But of course, you know the "right way" as you say, so who am I to argue?

 

[cattmoble]

The "get off my ass & shut my mouth " diet works every time. 😜

 

[Calibear]

Your diet and your workout routine dominate the large majority of your body weight and your body composition.

Yes, all of those other little things matter to a very minor extent, but genetics, slight metabolism changes from person to person, meal timing, etc. accounts for very little, I'd say less than 10% of the real issues a person has with weight loss. They are not valid excuses to lose for why you can't lose weight.



Calorie and workout goals differ from man to woman, and very drastically at that if he is 8 inches taller than you. If that is not a big enough reason for you, then your fiancé is either moving more/exercising more effectively than you, or eating less than he is telling you.

My fiance goes from sitting 10 hours at a desk to playing video games at home. I go from a fairly active job to teaching kickboxing, lifting, or taking muay thai classes. He's just genetically built to be extremely skinny. His BF % was measured at around 17% a couple of years ago.

That last 10% makes a huge difference once you've ruled out everything else, IMO. I eat healthy, exercise often, and drink a lot of water, but genetics makes me retain weight in different places than other people. I have friend X, who eats like crap, never exercises, weighs more than me, but looks skinnier than I do because she retains her weight in her chest and not her hips like I do.

Anyways I've about exhausted all of the healthy talk I can on this forum. Everyone has different opinions about it, as we concluded early. Just do what's best for you is my advice, that's how I lost and kept off 25 pounds over the last year or so. Hoping to make that closer to 35 by this summer and be able to take 2 six-packs to the pool, if you know what I mean.

 

[Darwin18]

I'm 30 years old and last August weighed 265 lbs. As of this morning I'm down to 226 lbs. It is really honestly as simple as accurately counting your calories and controlling your portion sizes. When I was heavier I didn't bother to do that and as a result I continued to gain weight. It's only really been since September that I got serious and started using MyFitnessPal. It's an incredible tool if you want to lose weight.

That being said, I've done my very best to make significant lifestyle changes including changing my diet and exercising much more regularly. I don't drink very often at all, and when I do it's Miller Lite. 96 calories and terrible flavor. I'd much rather drink a bunch of IPA but then I wouldn't be able to eat that day. I still brew quite regularly but now it's mostly for competitions and I end up giving away most of the beer. That's okay with me - I enjoy making beer and drinking some it, but giving it away keeps the pounds from coming back. When do I plan on having a few good craft beers I make it so that they'll fit in my calorie goals for the day - either by having a light lunch or by going to the gym beforehand.

 

[myelo]

I would have 6-pack abs if I didn't drink so much beer.

6-pack abs are nothing.

I've got a whole keg.

 

[Wrangled13]

I only exercise 5 days a week to offset my beer intake.....

 

[uncleleon]

Only drink grains. Never eat them.

I've been developing a hybrid primal-beer diet for a few years now. If you love beer as much as I do, you can exert your willpower not consuming something else. I don't eat grains, potatoes, or legumes, and beer is basically my only source of simple sugars (other than fruit). It's basically give and take. . . No luck with beer belly thou

I would start a blog about it but it would take away from brewing and drinking with friends. It's give and take.

PS low dairy intake (meat/veggies/nuts/fruit/beer only)

PSS peanuts are not nuts. Don't ever eat those bastads.

 

[Pyg]

took 3 days off from beer.
weigh dropped 3 lbs.

Been doing sit ups, stretching and lifting for weeks, feels better when I dont chase it with a brew.
But on drink days, I have limited it to 1

Of course now I am battling the beginning of Carpel Tunnel!

 

[bobeer]

I have always been skinny until I hit about 27, I'm almost 33 now. If you saw me you'd say I look pretty normal because i'm about 6'2 and 232 lbs- I carry it well. I find I can drop weight pretty easily but it takes eating clean and being fairly active. I dropped about 25 lbs in 3 months by just working out 4 times a week, only having 2 beers a night, and eating stir-fry or fish and veggies. Drink tons of water to keep your metabolism going too!

I find it's mostly about diet. If you eat cleanly you're only consuming veggies, nuts, fruit, and meats. No chemicals and no chips or other bad snacks. I try to only drink when hockey is on but it's hard when I have a really good beer on tap or if I had a hard day. It's esp harder when I can't go outside due to the harsh winter weather. I got an indo board so I can act like I'm surfing inside but it's still not the same.

I also have a 8 month old daughter that takes up most of my time. In addition to homebrewing I also make skateboards and other stuff so time is short. It's either workout and cook good food, or brew, or work in the shop. There's never enough time for everything. That's why diet is so important. That and the beer consumption. Just take it one day at a time and remember that 6 months will come and go either way so why not try and live a little cleaner and better and see what happens?

 

[swmalone]

Thought I would jump in on this because I have had a hell of a time. I just turned 37. On my 35th birthday I saw a picture taken of me and realized I had grown an extra chin. I am 5'8" and when I weighed myself I was 183lbs. Over the course of the next 9 mines I worked my ass off, literally. I lost 40 lbs mostly through calorie counting, portion, control and working out 6-7 days a week. I used myfitnesspal to track things, which really helped with the calorie counting. I didn't really change what I ate, with the exception of cutting way back on fast food.

So a couple years down the road and I have regained about 12lbs. I have been trying to maintain without calorie counting and have ran into trouble. I also tried to cut back to working out 4 days a week.

I discovered that the hard part is trying to figure out how to maintain the weight loss. When you are restricting calories and working out like crazy the pounds come off pretty quickly, but eventually you reach a point where you have to level it off. This is the part I am still having trouble with.

As far as to how this relates to drinking I typically only drink on the weekends and then only in moderation. I will be kegging again for the first time in over a decade and I"m hoping that it doesn't unintentionally lead to increased consumption.

 

[bobeer]

I discovered that the hard part is trying to figure out how to maintain the weight loss. When you are restricting calories and working out like crazy the pounds come off pretty quickly, but eventually you reach a point where you have to level it off. This is the part I am still having trouble with.

As far as to how this relates to drinking I typically only drink on the weekends and then only in moderation. I will be kegging again for the first time in over a decade and I"m hoping that it doesn't unintentionally lead to increased consumption.

For sure. The hard part is figuring out how to keep the weight off. I think it takes a major lifestyle change. I have the same issue. I'll be gun-ho for a few months then I'll get everything under control then all of a sudden the bad habits start to creep back in again. I'll add 15 lbs and wonder what happened... Once you start to gain weight, aka getting old, you sort of have to be mindful of most of the stuff you eat. I try to eat cleanly, veggies, fruit, nuts, meat, but it's hard. Esp when you have little kids at home and no time to cook healthy food.

I have been kegging for almost a year and I can honestly say my consumption has increased. It's just too easy to pull a pint and there's no empties to count. I've since put a whiteboard by my keg and mark each pint I pull. I really dig the time savings by kegging but there's def a down side to kegging :cross:

 

[azazel1024]

For sure. The hard part is figuring out how to keep the weight off. I think it takes a major lifestyle change. I have the same issue. I'll be gun-ho for a few months then I'll get everything under control then all of a sudden the bad habits start to creep back in again. I'll add 15 lbs and wonder what happened... Once you start to gain weight, aka getting old, you sort of have to be mindful of most of the stuff you eat. I try to eat cleanly, veggies, fruit, nuts, meat, but it's hard. Esp when you have little kids at home and no time to cook healthy food.

I have been kegging for almost a year and I can honestly say my consumption has increased. It's just too easy to pull a pint and there's no empties to count. I've since put a whiteboard by my keg and mark each pint I pull. I really dig the time savings by kegging but there's def a down side to kegging :cross:

I'll admit I've had it "easy" with my metabolism in life, but I've still bounced around a little. My wife claims I looked like a starved child when I first met her when I was 22. I was working out 5 days a week (free weights in my apartment 2-3 days a week, jogging around a 2.5 mile lake path 1-2 days a week and biking that circuit 1-2 days a week for 2-3 laps). I am 6'1" and I weighed in at 163lbs soaking wet. Just a couple of years before in college I had hit 195lbs due to zero exercise and horrible diet.

I've slowly crept up and down over the years, but I tend to stay in a fairly health 180-188lb range. Its a HECK of a lot healthier than when I was 195lbs, less the weight difference than it is that I lift weights 2-3 times a week and generally swim half a mile after my weight lifting. I certainly had more leg muscle way back when, but I am a lot stronger upper body than I ever have been in my life.

I can't delude myself in to thinking I couldn't stand to lose 10lbs...but back in college I could have stood to lose 30lbs easy.

I don't pay attention to my weight too much (otherwise I obsess over it and I don't need any extra anxiety in my life), but I typically bounce up and down around 10lbs over the course of the year. If it ends up around the holidays and I get too busy to hit the gym more than once or twice a week for a couple of months, I'll easily be pushing high 180s, if I manage to be good for awhile and hit the gym mostly 3 times a week, walks on my lunch hour, etc. I'll hover around 180.

My goal is to mostly try to at least feel in shape and healthy and I've generally managed to do that.

One of my other keys is to try to keep desserts in check (I have little willpower, so I try to convince my wife to just not buy the stuff, otherwise I'll eat it. A lot). Mixed results. I also try to keep my weekday drinking in check. Other than a rare event I try to have no more than 1 drink per night during the week. On the weekend's I'll relax that a bit more, but even then I try not to have more than 2 drinks a night/day unless I have something notable going on (brewing days that rule just gets thrown out as I'll probably have 1-2 drinks during my brew session and 1-2 drinks later that evening).

 

[Monkey-BB]

I gave up bread and carbs during the week play ice hockey a couple times a week and only have a couple home brews a night. Friday-Sunday balls to the wall!
Starting to drop the pounds.

 

[bobeer]

I'll admit I've had it "easy" with my metabolism in life, but I've still bounced around a little. My wife claims I looked like a starved child when I first met her when I was 22. I was working out 5 days a week (free weights in my apartment 2-3 days a week, jogging around a 2.5 mile lake path 1-2 days a week and biking that circuit 1-2 days a week for 2-3 laps). I am 6'1" and I weighed in at 163lbs soaking wet. Just a couple of years before in college I had hit 195lbs due to zero exercise and horrible diet.

I've slowly crept up and down over the years, but I tend to stay in a fairly health 180-188lb range. Its a HECK of a lot healthier than when I was 195lbs, less the weight difference than it is that I lift weights 2-3 times a week and generally swim half a mile after my weight lifting. I certainly had more leg muscle way back when, but I am a lot stronger upper body than I ever have been in my life.

I can't delude myself in to thinking I couldn't stand to lose 10lbs...but back in college I could have stood to lose 30lbs easy.

I don't pay attention to my weight too much (otherwise I obsess over it and I don't need any extra anxiety in my life), but I typically bounce up and down around 10lbs over the course of the year. If it ends up around the holidays and I get too busy to hit the gym more than once or twice a week for a couple of months, I'll easily be pushing high 180s, if I manage to be good for awhile and hit the gym mostly 3 times a week, walks on my lunch hour, etc. I'll hover around 180.

My goal is to mostly try to at least feel in shape and healthy and I've generally managed to do that.

One of my other keys is to try to keep desserts in check (I have little willpower, so I try to convince my wife to just not buy the stuff, otherwise I'll eat it. A lot). Mixed results. I also try to keep my weekday drinking in check. Other than a rare event I try to have no more than 1 drink per night during the week. On the weekend's I'll relax that a bit more, but even then I try not to have more than 2 drinks a night/day unless I have something notable going on (brewing days that rule just gets thrown out as I'll probably have 1-2 drinks during my brew session and 1-2 drinks later that evening).

man I'd love to be that weight. I'm 6'2 230. I'm a big rig for sure but I could stand to cut it down to the 205 range. 180 and I think i'd be a bit too thin. I think now that the weather is getting better I'll probably get out for a jog or get to the skate park for a session or two a week. I just want to get more active, drink a little less, and have a better diet. I know it's possible as my brother is 6'2 and like 180 or so, I just have to commit to it which I think is the hardest part. He doesn't drink anymore though and he eats very cleanly.