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Add a supplement section, fix a typo, and add my favorite saying about protein deficiency.

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Hyperling 2024-03-06 17:46:49 -07:00
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@ -71,6 +71,7 @@ This section is the largest simply because there are so many misconceptions in t
- This is not a mainstream "vegan diet" with fake meats and cheeses, those products are processed food and should be considered harmful to health. This is why whole foods was listed as point #1. - This is not a mainstream "vegan diet" with fake meats and cheeses, those products are processed food and should be considered harmful to health. This is why whole foods was listed as point #1.
- The macronutrient ratio on a website like *[Cronometer.com](https://cronometer.com)* should be set to 80/10/10, and choose the calorie needs to be where you want your future activity levels to be, not your current level. - The macronutrient ratio on a website like *[Cronometer.com](https://cronometer.com)* should be set to 80/10/10, and choose the calorie needs to be where you want your future activity levels to be, not your current level.
- Macronutrient ratio mostly only matters at the week level. Getting enough calories definitely matters daily. What you eat today is your energy for tomorrow. Small discrepancies are okay but too many will break the consistency. For example, a single 60/30/10 day will not hurt if all your other days are 90/5/5. - Macronutrient ratio mostly only matters at the week level. Getting enough calories definitely matters daily. What you eat today is your energy for tomorrow. Small discrepancies are okay but too many will break the consistency. For example, a single 60/30/10 day will not hurt if all your other days are 90/5/5.
- Some may argue against 80/10/10 or veganism in general and say it's protein deficient. As long as you don't starve yourself you'll be able to prove them wrong. Starvation is the only protein deficient diet.
- Greens and veggies are important but don't stress on them if you fall a little behind, get your calories first and then you'll have energy to use for supplementing in more nutrition dense foods. - Greens and veggies are important but don't stress on them if you fall a little behind, get your calories first and then you'll have energy to use for supplementing in more nutrition dense foods.
- If eating a lot of white rice or similar then be sure to plan high fiber meals, like an all fruit breakfast or add fiber-rich ingredients like quinoa or beans to your rice. - If eating a lot of white rice or similar then be sure to plan high fiber meals, like an all fruit breakfast or add fiber-rich ingredients like quinoa or beans to your rice.
- Simple simple simple. Food combining is a complex topic, but try to eat raw foods first, then cooked. Monomeals are ideal. Try to keep dishes at 5 to 10 ingredients or less. That number includes each of the salts / seasonings / toppings. - Simple simple simple. Food combining is a complex topic, but try to eat raw foods first, then cooked. Monomeals are ideal. Try to keep dishes at 5 to 10 ingredients or less. That number includes each of the salts / seasonings / toppings.
@ -92,6 +93,13 @@ This section is the largest simply because there are so many misconceptions in t
### How to Eat ### How to Eat
__Supplements__
- Ideally all nutrition comes from food. B12 is the only exception, if you're not foraging frequently or drinking natural water then taking some methylcobalamin every few days or weeks is not a bad idea.
- Athletes will need more than others. Dropping a dissolvable tablet in your water bottle is an easy way to make up for that. Add an extra teaspoon of sole water and you have a super cheap sports drink!
- If people tell you that you need to take Omega 3's, Vitamin K, or any other nutrient that they say vegans are deficient in, be sure to gauge their health and see if you want to end up like them or like other rolemodels.
- Most supplements are missing the coenzymes needed to process the nutrient properly. They are not whole foods, they are definitely processed foods. Some have even proposed that that taking such nutrients at the concentrated levels they are sold at can be harmful to health.
__Chewing__ __Chewing__
- Mixing saliva with your food is the first step to digestion. Pulverize it thoroughly or it will not digest completely. Be willing to be the last one finished eating. - Mixing saliva with your food is the first step to digestion. Pulverize it thoroughly or it will not digest completely. Be willing to be the last one finished eating.