Shadrach's Ex Battery and Rescued chickens thread.

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Perris said:
I'm guessing you've not read Eat like the animals, by the nutritional geometrists Raubenheimer & Simpson, 2020, so here's what they have as 'Final take-home tips' or lessons learned from studying what creatures, spanning blobs to primates, eat, without getting fat or suffering any of the other chronic modern health problems: (it's not a diet, and I personally have never followed a diet in my life; this is just what advice falls out from the science)
  1. estimate your protein target (use the Harris Benedict equation calculator available online at various websites to estimate your own daily energy requirement, multiply that value by 0.2 if you are over 65 to find your protein target, and divide that number by 4 to get the number of grams of protein you should eat (because each gram of protein contains 4 kcal of energy)).
  2. "avoid ultra processed foods. Keep them out the house. You will eat them if they are there. They exist to be irresistible. These are the number one culprit in the global crisis of chronic disease. They have perverted the interplay between nutrients and appetites."
  3. choose high-protein foods from a variety of animal (poultry, meat, fish, eggs, and dairy) and/or plant (seeds, nuts, legumes) sources to reach your intake target and ensure a balanced ratio of amino acids, which will satisfy the protein appetite most effectively. More variety if you're vegetarian, since single plant proteins tend to be less well balanced in their AAs than animal proteins.
  4. our physiology evolved with a lot of fibre in the diet, and we rely on it to act as an appetite brake. Include lots of leafy greens, non-starchy vegetables, fruits, seeds, and whole grains to get fibre without calorie load. Beans, seeds and pulses add fibre, protein and healthy carbs, plus vitamins and minerals.
  5. don't obsess about counting calories. If you get your diet right, your protein appetite will manage the calories for you. Accompany the high protein foods with lots of veg and fruits, beans and whole grains, containing good carbs and fats, and you will satisfy your appetites for all 3 macronutrients simultaneously.
  6. be restrained with the added sugar and salt, and choose healthy fats such as EVOO.
  7. you started with an *estimate* of your protein target; adjust it up or down until you feel hungry by mealtimes and satisfied after and between meals.
  8. listen to your appetites. If you are craving salty umami flavours your body is telling you that you need protein. Do not fall for protein decoys in UPF snacks; find real protein food instead.
  9. don't eat more protein than you feel you want. There is a downside to too much protein. Our appetites are better gauges than our calculators.
  10. when building muscle mass, eating 20-30 grams of protein in a meal best activates the cellular machinery for muscle synthesis.
  11. fast overnight and limit snacking between meals to boost cellular and DNA repair and maintenance.
  12. eat the foods you like; there are endless ways to achieve a nutritionally balanced diet.
Click to expand...
Wow. That isn’t much protein at all.
 
Perris said:
don't eat more protein than you feel you want. There is a downside to too much protein. Our appetites are better gauges than our calculators.
Click to expand...
Ummm my protein appetite is out of control.....I have eaten over a dozen eggs and a whole store rotisserie chicken in one day . I now try to fill up on veggies.... I'll over eat fruit too.
 

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