Quickest way to safely lose or gain weight
This is a draft and may contain errors. This article is incomplete and will not be further revised. A better article based on this one will later be written. Errors in this article will not be corrected. Since this is a draft which will not be further corrected for errors using it to make nutritional decisions maybe incorrect and may potentially result in injuries.
Upper Limits List
http://web.archive.org/web/20060908060620/http://www.nutritionatc.hawaii.edu/UL.htm
http://web.archive.org/web/20040216050428/https://www.foodstandards.gov.uk/multimedia/pdfs/vitmin2003.pdf
The U.S. Department of Agriculture’s FoodData Centralexternal link disclaimer website [29] lists the nutrient content of many foods and provides a comprehensive list of foods containing ALA arranged by nutrient content and by food name, foods containing DHA arranged by nutrient content and by food name, and foods containing EPA arranged by nutrient content and by food name.
http://web.archive.org/web/20221026180804/https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Food Data Central
http://web.archive.org/web/20221027162256/http://fdc.nal.usda.gov/
Dietary Reference Intakes
These are established by the Food and Nutrition Board of the Institute of Medicine. The RDA, or recommended dietary allowance, is 46 grams per day for women, and 56 grams per day for men. The more specific amounts are determined by multiplying your weight in kilograms by 0.8.
Total Daily Protein Requirements
Activity level of none and no exercise = 0.8 – 1.2 grams per kilogram of bodyweight.
Light to moderate activity level doing regular cardio = 1.2 – 1.6 grams per kilogram of bodyweight.
Light to moderate activity level doing regular resistance exercise = 1.5 – 2.0 grams per kilogram of bodyweight.
Moderate to vigorous activity level doing regular cardio = 1.5 – 2.0 grams per kilogram of bodyweight.
Moderate to vigorous activity level doing regular resistance exercise = 1.7 – 2.2 grams per kilogram of bodyweight.
https://web.archive.org/web/20210225095531/https://www.ptpioneer.com/nasm-cnc-chapter-6/
ALA
http://web.archive.org/web/20220926001819/https://ods.od.nih.gov/pubs/usdandb/ALA-Content.pdf
http://web.archive.org/web/20220903185520/https://ods.od.nih.gov/pubs/usdandb/ALA-Food.pdf
DHA
http://web.archive.org/web/20220903185515/https://ods.od.nih.gov/pubs/usdandb/DHA-Content.pdf
http://web.archive.org/web/20220625104321/https://ods.od.nih.gov/pubs/usdandb/DHA-Food.pdf
EPA
nhttp://web.archive.org/web/20220903185527/https://ods.od.nih.gov/pubs/usdandb/EPA-Content.pdf
http://web.archive.org/web/20220903185514/https://ods.od.nih.gov/pubs/usdandb/EPA-Food.pdf
ALA is the only omega-3 that is essential
http://web.archive.org/web/20221026180804/https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
For infants, the AIs apply to total omega-3s. For ages 1 and older, the AIs apply only to ALA because ALA is the only omega-3 that is essential. The IOM did not establish specific intake recommendations for EPA, DHA or other LC omega-3s.
http://web.archive.org/web/20221026180804/https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Intake recommendations for fatty acids and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board of the Institute of Medicine (IOM) (now called the National Academy of Medicine) [5]. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people.
http://web.archive.org/web/20221026180804/https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
http://web.archive.org/web/20221026180804/https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
The Many Names And Faces Of Vitamin B3
The terms vitamin B3 and niacin, nicotinic acid are used interchangeably, but this isn't strictly accurate. Confusion can arise from the multiple names associated the vitamin and similar molecules.
http://web.archive.org/web/20211128054448/https://www.acsh.org/news/2017/08/11/many-names-and-faces-vitamin-b3-11677
1 mg NE = 1 mg niacinamide
1 mg NE = 1 mg inositol hexanicotinate
1 mg NE = 1 mg niacin
1 mg NE = 60 mg tryptophan
http://web.archive.org/web/20220907155539/https://www.dietarysupplementdatabase.usda.nih.gov/Conversions.php
Dosing
For preventing and treating vitamin B3 deficiency: Doses of nicotinic acid and niacinamide are considered equivalent.
http://web.archive.org/web/20141111061112/http://www.webmd.com/vitamins-supplements/ingredientmono-924-niacin+and+niacinamide+vitamin+b3.aspx?activeingredientid=924&activeingredientname=niacin+and+niacinamide+(vitamin+b3)#vit_dosing
get list of four personal trainer certificate programs and see what their protein suggestions are
blog.nasm.org/nutrition/power-protein
blog.nasm.org/fitness/the-second-scoop-on-protein-when-what-and-how-much
blog.nasm.org/sports-nutrition-guide
nasm.org/continuing-education/certified-nutrition-coach
blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss
blog.nasm.org/fitness/protein-vegetarian-vegan-athletes
fitnessmentors.com/free-study-guide-for-the-nasm-cpt-exam-chapter-17-nutrition/
https://www.ptpioneer.com/nasm-6th-edition-chapter-17/#the-recommended-intake-of-protein
acefitness.org/resources/pros/expert-articles/6078/do-you-need-more-protein/
https://duckduckgo.com/?q=nasm+protein+recommendations&ia=web
Disclaimer : This is not a meal plan. In some states only dietitians are legally allowed to make meal plans even if other individuals are more qualified such as including but not limited to individuals with PhDs in nutrition fields but no dietitian degree or certificate
Disclaimer : This information is not guaranteed to be accurate and I am not liable if you make any decisions or take any actions, in terms of medical treatment, health decisions, diet, exercise, behavior or anything else based on the information presented. I am not telling you any decisions to make even if I use terms like "you" but am using the word "you" as part of a writing style to simplify writing. Any suggestions for what "you" should do are not for you personally to do but what someone might do as part of a exercise or nutrition program which might help some people's health and make other people's health worse. You should not do any activity that will make your health worse even if "you" should do it according to the program described. If the information is wrong and you believe it is true, act on it and it causes you problems, I am not responsible because I have warned you the information is not guaranteed to be accurate.
The fastest weight to lose weight through dieting is simply not to eat anything and only drink water, but that is not a safe way to lose weight because you will not get enough of the required nutrients.
When you lose weight safely it does not matter the percent of calories you consume from fat, carb, alcohol, or protein.
There is a law that the weight change is equal to the total calories consumed minus the total calories divided by 3500 Calories per pound regardless of the source the calories come from when weight is lost safely
An attempt to violate this law can occur by eating a low carb diet or no carb diet. When someone eats a low carb diet in attempt to violate this law this is no longer a safe diet. Anaerobic Glycolysis which occurs at a exercise above a certain intensity which lasts for more than 10 seconds can only be fueled through carbohydrate and not fat. The brain can also only be fueled by carbohydrate and not fat. Protein can be broken down and destroyed to produce carbohydrate but fat can not. This means that in order to fuel Anaerobic Glycolysis and keep the brain functioning, the body will start breaking down protein on a too low carb diet. Breaking down protein to produce carbohydrate produces waste that may harm the kidneys and reduces potentially reduces the total muscle protein mass in the body.
This means that the safest way to lose weight without muscle loss, is to consume at least a certain minimum amount of carbohydrates based on the amount of exercise you do and based on the amount needed to keep the brain functioning without breaking down body protein.
Too lose the maximum amount of weight safely more focus should then be on cutting fats instead of cutting carbs. However fats can only safely be reduced so much.
There is a minimum amount of certain types of fats you should consume called essential fats. And possibly also a minimum amount of certain fats you conditionally might need to consume called conditionally essentially fats.
Fats should be consumed at the lowest amount possible while also consuming at least the required amount of essential and conditionally essential fats and little or no more fat than that.
Consuming too little protein may cause muscle loss and is unsafe and consuming too much protein may potentially cause kidney damage and weight gain.
There are also amounts of vitamins and dietary elements known as minerals that one should not eat more than or less than or they may suffer health problems
Although weight can be lost through losing water in the body, one should consume enough water to avoid dehydration. Not drinking enough water is fatal. Water does not have to be measured to carefully as it has no Calories and is very difficult to over dose on, but enough water must be consumed to avoid dehydration.
Since each of these quantities have a minimum amount to consume in order for your diet to be safe.
The fastest weigh to safely lose weight is to eat or drink the smallest number of Calories possible in which someone still has at least the lower limit or minimum requirement for all those nutrients but also has less than the upper limit for any such nutrient.
The fastest way to lose weight is therefore to have a diet in which you eat between the upper and lower limit for all vitamins and dietary elements as well as protein and eat the minimum amount of essential and conditionally essential fats and the minimum amount of carbohydrate to prevent muscle loss and then do not eat any more food with a significant amount of Calories after meeting that requirement. Once that requirement is met only food items like low caloric density vegetables and water should be consumed.
This can only be done by keeping a journal of what you eat and adding up the nutrients from each food item and modifying your diet until it achieves those goals or by planning meals in advance and adding up the nutrients to achieve those goals.
Too such a aim, I tried to find out the details of how much nutrients should be consumed and outlined it in sections below.
The safest fast way to gain weight is very similar to the safest fast way to lose weight in that you should also eat food items until you have enough nutrients to stay between the lower and upper limits for vitamins, dietary elements and protein. Only after that instead of not eating anything more. After that you eat a lot of calories. If you just start out without eating a lot of calories without making sure you get enough of each nutrient first that is not safe. You might find yourself to full to eat the nutrients you need after eating a lot of junk food. Therefore this data is useful not just for losing weight safely but also for gaining weight safely. For safe weight gain you will want to do endurance exercise to improve heart health one way and strength training exercise to improve heart health in a different way even though the exercise may reduce the amount of weight you gain, it will reduce or prevent any damage to your heart from eating lots of calories. Eating a lot of Calories without exercise will enable you to gain weight faster but is not safe for your heart.
But this is not just some crazy idea, I alone came up with. For those who believe in studies, studies have shown that keeping a food diary or food journal results in doubling the wait loss for dieters.
A 2008 study published in the American Journal of Preventive Medicine showed that dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if a person records their eating, they are more aware of what they consume and therefore eat fewer calories
https://web.archive.org/web/20220828210836/https://en.wikipedia.org/wiki/Dieting
Nutrition Information for different food items is available here
https://en.wikipedia.org/wiki/Table_of_food_nutrients
https://web.archive.org/web/*/https://en.wikipedia.org/wiki/Table_of_food_nutrients
A food journal or food diary can include more details then this, but I feel these are the essential minimum details
Once you learn how to make sure your diet stays above the lower limits and below the upper limits for the foods you usually eat every day for any of those specific nutrients then you can reduce the detail in the food diary and no longer track that specific nutrient. However you should always track calories and protein if you are trying to gain or lose weight.
You only need to initially write what food you eat and how much on each 24 hour time period or day
After you have more time you can look up how many of the nutrients the food items you ate on previous days have and add them up on a different day like maybe once a week
But you need to write what you ate and how much of it on the same day you ate it so you do not forget
Eventually after enough practice writing food journals or diaries you will not need to write them down anymore. Instead you can simply track what you ate in your mind each day to make sure you are following the type of diet you plan to eat, having the nutrients of the types of food items you commonly eat memorized close enough to the actual data and having the goals for how much of each nutrient you want to eat memorized. So that you can add up the numbers in your head each day as you eat.
The purpose of writing the journal is to build enough self awareness and memory that you can eventually do it in your head to control what you choose to eat based on your goals without writing.
Write down points 1 and 2 every day
1 What you ate or drank, including water
2 How much of what you ate or drank
2A The total volume, weight or mass of what you ate
2B or the number of servings according to the package if you choose to store food labels until you calculate quantities of nutrients later instead of throwing away the food labels immediately. The food labels should be thrown away or recycled to avoid hoarding after quantities of calories and protein and so on are written down.
2C In difficult cases the total number of whole food items you ate such as for example three quarters of a orange or one and a half apples or one potato with no toppings added
2D You may not need to note the exact quantities in detail for vegetables that have less than 20 calories if you eat the entire vegetable such as a stick of celery where 2 sticks totalling 100 grams of celery is only 15 calories
https://www.eatthismuch.com/food/nutrition/celery-sticks,148470/
2E You may need to note how much butter, margerine, oil, sour cream, gravy , cheese or whatever topping with calories you add to a vegetable you use
For example you do not need to keep track of how much broccoli you eat but if you have eccentric tastes and put cheese on top of broccoli you need to keep track of how much cheese you put on broccoli. In my opinion, broccoli tastes better without cheese added to it, so there is no need to add those extra calories to make it taste worse. I sometimes like cheese but mixing it with broccoli ruins the flavors of the cheese and makes the broccoli taste worse also.
2F You do not have to get a precise measurement for water because it has no calories, but just make sure you are having enough to avoid dehydration. You can get water from beverages that have calories like juice, milk, or plant based milk alternatives, but should keep careful note of how much of those beverages you have because unlike water they have calories
2G Note any vitamin, mineral, dietary element, or oil pills or supplements you consume and how many of them
Points 3 through 9 do not need to be calculated every day but can be calculated at a later time such as once a week based on the data from points 1 and 2. Point 10, fiber, does not need to be monitored at all.
3 the total number of calories of what you ate
4 Dietary Elements also known as Minerals
The six most important dietary elements for most adults to try to monitor their eating and drinking of in in my opinion
In my opinion, the most important dietary elements to monitor your consumption of are are Potassium, Sodium, Magnesium, Zinc, Calcium and Iron unless given specific orders to monitor some other dietary elements by a health professional for some special health condition you may have
The reason for this is not that the other dietary elements are unimportant but that if you eat enough food to get those dietary elements from food sources you will very likely eat enough of the other dietary elements. I concluded this after looking at many nutrition charts for common food items someone might consume in order to get enough, Calcium, Magnesium, Zinc, Iron or Potassium, such as milk, wheat, oatmeal, soy, peanuts, almonds, kidney beans, black beans, beef, lamb and spinach. I concluded that in order to eat enough of those five listed dietary elements through some combination of those foods one would automatically eat enough of the other dietary elements not on that list other than perhaps sodium and flouride. I am not 100% sure about that and I maybe missing out on some dietary element you might miss out on by some combination of those foods, but I believe this to be the case if I have not made some error or mistake. Of course if you are getting Calcium, Magnesium, Zinc, Iron or Potassium from pills which do not list the other dietary elements instead of from food sources then you might not be getting enough of the other dietary elements
Sodium as an exception in that unlike the other dietary elements most people are recommended to consume less of it, not more of it with some exceptions
In the case of sodium, however, most people already get enough of it from their diet through processed foods and are actually instructed to decrease it's consumption and should monitor it for different reasons, to make sure they do not get too much instead, if such a case applies to them. But, if you do not eat processed foods, with sodium added to the packaging you might need to add sodium to your diet. Also if you sweat more than most sedentary individuals due to exercise then you may need more sodium in your diet. Some people who exercise at a low duration or low enough intensity might not require extra sodium in their diets relative to the minimum amount recommended for sedentary individuals but people who exercise at both a high enough duration and high enough intensity require extra sodium in their diet relative to the minimum amount recommended for sedentary individuals unless there is a special reason otherwise which a medical professional might tell them which is beyond the scope of this article
Flouride a dietary element that you can get by brushing your teeth instead of eating and drinking alone
Special challenges in monitoring flouride consumption, due to dental products, flouridated water and specific emphasis on dosing at the locatiom of the teeth rather than simply ingesting flouride
As for, flouride, brushing your teeth with flouridated toothpaste and or drinking flouridated water effects how much flouride is in someone's body and teeth in addition to what foods, medicine and drinks someone consumes. Follow the safety instructions on toothpaste in order to prevent over dosing on flouride, as too much flouride maybe bad for your health. Some people are of the opinion that any flouride in any food, drinking water, toothpaste, dental products or medicine is poisonous, but I disagree with them. Although flouride overdose maybe fatal, having too little flouride in the location of the teeth is believed to cause teeth problems for people who consume carbohydrates. Carbohydrates may turn into sugars in the human mouth and cause tooth decay. It is my opinion that just like other dietary elements someone should try not to have too much or too little flouride.
Topical vs systemic dosing of flouride
Flouride poses special challenges in that it is believed that if the flouride you use does not touch the teeth for a long period of time, it will provide less benefit in preventing tooth decay than if it touches the teeth for a long period of time.
For example the American Dental Association recommended sucking or chewing flouride tablets or lozenges 1-2 minutes before swallowing them to get topical benefits for those who should use such products.
Note : You should not chew or crush pills unless instructed to do so by the instruction manual that comes with the medicine or a medical professional.
Note : Flouride tablets or lozenges are not recommended for all people to use.
Note : Details of how to use products to get flouride systemically or topically or which products to use for a specific person is beyond the scope of this article and you should consult a dentist for such questions. The example is not provided to suggest how to use products or what products to use but to explain there is a difference between topical and systemic dosing of flouride
The amount of flouride systemically delivered to your teeth plus the rest of your body is the same as the amount in the tablet or lozenge either way but more flouride will be delivered directly locally topically to your teeth if you let tablet stay in your mouth for 1-2 minutes before swallowing it then if you swallow it immediately. Thus the American Dental Association is implying it is not as good to get flouride from ingesting flouride alone as it is to topically apply flouride locally to your teeth in addition to ingesting flouride. I am not counting how much flouride is excreted nor spat out of the mouth when making this statement.
Main Point : It is not enough to assume you have enough flouride at the specific location of your teeth by adding together the amount of flouride you systemically ingest from foods, medicine and water you eat and drink. But you also have to be aware of the question of if you apply enough Flouride topically to your teeth. This makes the dietary element of flouride unique in that the other dietary elements that should be monitored are primarily based on food consumption choices where as flouride is based on other factors.
Water sources with excessive flouride
People who drink from certain water sources might get more flouride than they should depending on how much flouride is in the water. Some places have more flouride in their tap water than others depending on the water source. Such places can be public water drinking supplies that deliver tap water to entire regions or local private water sources. Bottled water may also contain different amounts of flouride or have flouride removed from it.
Flouridated water and dental products with or without flouride
People who regularly get water from certain sources might need to be careful to avoid getting too much flouride. Dentists can examine teeth for physical signs of too much or too little flouride consumption. Perhaps people getting water from certain sources should use dental products such as toothpaste and mouth rinses without added flouride if they are already get too much flouride in their drinking water. Where as some other people should use products to get extra flouride. The question of whether or not you should use dental products with flouride added or removed would be better asked to a dentist on a case by case basis and is beyond the scope of this article.
Some people claim flouridated water poses a health risk for babies, infants or very young children.
Although I do not advocate avoiding flouride completely, it might be better if flouride is not added to tap water so that people can better control the amount of flouride they consume. Tooth decay might increase if flouride is not added to tap water in some locations, if the people do not use products to get extra flouride to compensate for the flouride they no longer get in the water. But it might help prevent accidental flouride over dose if flouride is no longer added to drinking water in a location, so long as the people accessing flouride from that location know the flouride is not added to their local drinking water and have access to proper knowledge and access to proper products.
It is important to regularly monitor both private and public drinking water sources and to know what is in different drinking water sources. Flouride is not the only substance people can get from drinking water. People can also get other dietary elements in their diet from their drinking water sources which they should be aware of when monitoring their nutrition. But more importantly drinking water sources may contain chemicals, toxins, poisons or microscopic life forms if not properly monitored and regulated privately and or publicly.
Poisonous Ingredient
Fluoride can be harmful in large amounts. Acute exposure to dangerous amounts of fluoride is rare, and usually occurs in small children.
http://web.archive.org/web/20220715040822/https://croswww.mountsinai.org/health-library/poison/fluoride-overdose
Relatively high ingestion of fluoride by babies and children may result in white marks on the teeth known as fluorosis.[4] Excessive ingestion by babies and children can also result in severe dental fluorosis, indicated by a brown or yellow coloring and weakness/brittleness of the teeth, or in severe cases, acute toxicity.
http://web.archive.org/web/20220623090053/https://en.m.wikipedia.org/wiki/Fluoride_therapy
Consumption of large amounts of fluoride can lead to fluoride poisoning and death
http://web.archive.org/web/20220623090053/https://en.m.wikipedia.org/wiki/Fluoride_therapy
According to Environmental Working Group (EWG)
NO fluoride for babies. The American Dental Association (ADA) says there is no proof of benefits before teeth emerge. Avoid mixing powdered or concentrated baby formula with fluoridated water.
NO fluoridated toothpaste for children younger than two.
http://web.archive.org/web/20210614183817/https://www.ewg.org/news-insights/news/fluoride-your-water-how-much-too-much
you can use fluoridated water for preparing infant formula. However, if your child is only consuming infant formula mixed with fluoridated water, there may be an increased chance for mild dental fluorosis. To lessen this chance, parents can use low-fluoride bottled water some of the time to mix infant formula; these bottled waters are labeled as de-ionized, purified, demineralized, or distilled, and without any fluoride added after purification treatment. The U.S. Food and Drug Administration (FDA) requires the label to indicate when fluoride is added.
http://web.archive.org/web/20220518082712/https://www.cdc.gov/fluoridation/faqs/infant-formula.html
Is "not stetile" a typo meant to be "sterile" ?
you can use bottled water to reconstitute (mix) powdered or liquid concentrate infant formulas, but be aware that the fluoride content in bottled water varies. If your child is exclusively consuming infant formula reconstituted with water that contains fluoride, there may be an increased chance for mild dental fluorosis (a change in the appearance of tooth enamel creating barely visible lacy white markings). To lessen this chance, parents may choose to use low-fluoride bottled water some of the time to mix infant formula. These bottled waters are labeled as de-ionized, purified, demineralized, or distilled and are without any fluoride added after purification treatment (FDA requires the label to indicate when fluoride is added). Some water companies make available bottled waters marketed for infants and for the purpose of mixing with formula. When water is labeled as intended for infants, the water must meet tap water standards established by the EPA and indicate that the water is not sterile.
http://web.archive.org/web/20220518082712/https://www.cdc.gov/fluoridation/faqs/infant-formula.html
In 1986, guidelines from the U.S. Environmental Protection Agency (EPA) established a maximum allowable concentration of 4.0 mg/L fluoride in public drinking water systems to prevent adverse effects from fluoride exposure (such as bone disease) and a recommended maximum concentration of 2.0 mg/L to prevent dental fluorosis [3,11]. A review of this regulation is a currently a low priority for the EPA [12].
http://web.archive.org/web/20220714225344/https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/
https://ods.od.nih.gov/factsheets/Fluoride-Consumer/
The US Environmental Protection Agency (EPA) recommends that drinking water contain no more than 2.0 mg/L of fluoride. This is a non-enforceable guideline
http://web.archive.org/web/20220427014251/https://www.cdc.gov/fluoridation/faqs/wellwater.htm
Fluoride is present in virtually all waters and it is important to know the fluoride content of your water, particularly if you have children. The fluoride content of your well water can be determined only through laboratory analysis. Your local public health department can tell you where to have your home well water tested. Additional information on testing the water quality of private residential wells can be found on the U.S. Environmental Protection Agency Web
http://web.archive.org/web/20220427014251/https://www.cdc.gov/fluoridation/faqs/wellwater.htm
Environmental Protective Agency information about
Private Drinking Water Wells
http://web.archive.org/web/20220616210338/https://www.epa.gov/privatewells
https://www.epa.gov/privatewells
Do carbs turn into sugar in your mouth?
But, carbs are good for you because they provide energy, right? The short answer is, “Yes”, but sugars are carbs and carbs transform into sugar. This means that foods that are high in carbohydrates, such as breads, potatoes, pastas, and fruits, can also lead to increased tooth decay and cavities.
http://web.archive.org/web/20221010043716/https://vpapat.vhfdental.com/do-carbohydrates-turn-into-sugar
According to the ADA, it’s best to get fluoride both topically and systemically. So, you still need to use fluoride toothpaste, even if your local water is boosted by added fluoride.
http://web.archive.org/web/20220920165326/https://www.healthline.com/health/dental-and-oral-health/fluoride-treatment
Systemic Fluorides
To maximize the topical effect of fluoride, tablets and lozenges are intended to be chewed or sucked for 1–2 minutes before being swallowed
http://web.archive.org/web/20220920094924/https://www.ada.org/resources/research/science-and-research-institute/oral-health-topics/fluoride-topical-and-systemic-supplements
Lower and Upper Limits for a list of Dietary Elements
Try to consume more than the lower limit and less than the upper limit unless told otherwise by a health professional. Links are provided below to help find the upper and lower limits
4A Potassium
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
hsph.harvard.edu/nutritionsource/potassium/
4B Sodium - Most people should eat less of this but you need to still eat some of this
"It’s estimated that your body only needs 186 mg of sodium per day to function properly."
http://web.archive.org/web/20181205171713/healthline.com/nutrition/sodium-per-day
IOM, USDA and the US Department of Health and Human Services recommend that healthy adults limit their daily sodium intake to less than 2,300 mg (2.3 grams) — the equivalence of one teaspoon of salt
http://web.archive.org/web/20181205171713/healthline.com/nutrition/sodium-per-day
Note : The amount of Sodium per liter in the journal article referenced by the other article under [3] seems to be different to me, but I could be wrong about that
Studies have shown that ultra-endurance athletes can lose 1-2 grams of salt per liter of sweat.
[3]
http://web.archive.org/web/20211015202918/https://www.verywellfit.com/sodium-needs-for-ultra-endurance-athletes-3120425
athletes may lose up to a liter (or more) of sweat each hour
...
[3]
http://web.archive.org/web/20211015202918/https://www.verywellfit.com/sodium-needs-for-ultra-endurance-athletes-3120425
[3]
J Sports Sci Med. 2015 Mar; 14(1): 172–178. Published online 2015 Jan 27.
PMCID: PMC4306770PMID: 25729305
Effects of Oral Sodium Supplementation on Indices of Thermoregulation in Trained, Endurance Athletes
Elizabeth L. Earhart,* Edward P. Weiss,✉* Rabia Rahman,* and Patrick V. Kelly*
http://web.archive.org/web/20221010083701/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306770/
During endurance exercise, sweat rates of athletes typically average 1.0-1.5 L of fluid per hour. The amount of sodium lost during exercise averages 0.8 grams per liter of sweat, but can vary with genetics, diet, heat acclimatization and hydration status (Sawka et al., 2007)
http://web.archive.org/web/20221010083701/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306770/
Sawka M.N., Burke L.M., Eichner E.R., Maughan R. J., Montain S.J., Stachenfeld N.S. (2007) Exercise and Fluid Replacement. Medicine and Science in Sports and Exercise 39, 377-390.
http://web.archive.org/web/20221010083701/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306770/#ref10
SPECIAL COMMUNICATIONS: POSITION STAND
Exercise and Fluid Replacement
Medicine & Science in Sports & Exercise: February 2007 - Volume 39 - Issue 2 - p 377-390
doi: 10.1249/mss.0b013e31802ca597
http://web.archive.org/web/20220609220053/https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx
4C Magnesium
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://www.hsph.harvard.edu/nutritionsource/magnesium/
4D Zinc
https://ods.od.nih.gov/factsheets/zinc-HealthProfessional/
https://ods.od.nih.gov/factsheets/zinc-Consumer/
hsph.harvard.edu/nutritionsource/zinc/
4E Calcium
https://ods.od.nih.gov/factsheets/calcium-healthprofessional/
https://ods.od.nih.gov/factsheets/Calcium-Consumer/
hsph.harvard.edu/nutritionsource/calcium/
4F Iron
https://ods.od.nih.gov/factsheets/iron-healthprofessional/
https://ods.od.nih.gov/factsheets/Iron-Consumer/
hsph.harvard.edu/nutritionsource/iron/
5 Vitamins A, C, D, E, K and B1. B2, B3, B5, B6, B7, B9 and B12
Try to consume more than the lower limit and less than the upper limit unless told otherwise by a health professional links are provided below to help find the upper and lower limits
Vitamin A
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
Vitamin C
https://ods.od.nih.gov/factsheets/vitaminC-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
Vitamin D
https://ods.od.nih.gov/factsheets/Vitamind-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Vitamin E
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
hsph.harvard.edu/nutritionsource/vitamin-e/
Vitamin K
https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
hsph.harvard.edu/nutritionsource/vitamin-k/
B Vitamins
There might be eight different types of B vitamins to keep track of but it is more complicated than that because each type of B vitamin may potentially have subtypes. For example Vitamin B3 can come in at least two different subtypes that each have different medical effects. Each of the two subtypes of B3 are not interchangeable when determining how much should be consumed or how much is too much to consume, at the very least because they have different side effects.
"Although niacin and nicotinamide are identical in their vitamin activity, nicotinamide does not have the same pharmacological, lipid-modifying effects or side effects as niacin, i.e., when niacin takes on the -amide group, it does not reduce cholesterol nor cause flushing.[8][9] Nicotinamide is recommended as a treatment for niacin deficiency because it can be administered in remedial amounts without causing the flushing, considered an adverse effect.[10]
In the past, the group was loosely referred to as vitamin B3 complex.[11]"
http://web.archive.org/web/20220826145101/https://en.m.wikipedia.org/wiki/Niacin_(nutrient)
Contains a list of types of B vitamins
http://web.archive.org/web/20220607025736/https://en.m.wikipedia.org/wiki/B_vitamins
A list of each of the types of B vitamins with links containing articles to click on for each specific type of B vitamin
https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
https://web.archive.org/web/20220824060306/https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
6 Trans fat, or hydrogenated fat - You should get zero or none of this
Hydrogenated fat is another way to saw trans fat
You should not eat any trans fat in your diet
Hydrolyzed Protein is not the same as hydrogenated fats. Avoiding Hydrolyzed Protein is not required to avoid hydrogenated fat. It is very easy to confuse the two when reading nutrition labels
7 Essential Fats and Conditionally Essential Fats
For boosting endurance for high intensity exercise it is better to go on a high carbohydrate low fat diet than a low carbohydrate high fat diet if the same numbet of calories are consumed. This is because muscles require carbohydrate to perform at high intensity for more than approximately 10 seconds. But, can not use fat as fuel for exercise of high enough intensity that it is anaerobic.
Such a lowfat diet is only safe provided you consume at least the minimum amount of fat required for each type of essential and conditionally essential fat as opposed to a no fat diet.
You do not have to consume any type of fat that is neither essential nor conditionally essential, but only need to consume essential fats and possibly also conditionally essential fats
If someone had a goal of maximizing weight loss they should consume the minimum amount required of each type of fat and no more fat than that.
Failure to consume essential fats may result in health problems
Failure to consume conditionally essential fats may only result in health problems under certain conditions
Failure to consume fats that are neither essential nor conditionally essential will not result in health problems and is beneficial if your goal is weight loss
There are two types of essential fats, omega 3 and omega 6. But, Omega 3 has at least three further subtypes. It is more difficult to find information on Omega 6, dosage and subtypes online than Omega 3. It is also difficult to get a list of conditionally essential fatty acids online.
7A Omega 3 fat
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
7B Omega 6 fat -
http://web.archive.org/web/20220804050827/health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).[2] Some other fatty acids are sometimes classified as "conditionally essential", meaning that they can become essential under some developmental or disease conditions; examples include docosahexaenoic acid (an omega-3 fatty acid) and gamma-linolenic acid (an omega-6 fatty acid).
https://web.archive.org/web/20220428171815/https://en.m.wikipedia.org/wiki/Essential_fatty_acid
8 Carbohydrates Calories
8A Converting grams of carbohydrates into carbohydrate Calories
1 gram of carbohydrates from a non fiber source is approximately 4 Calories
1 gram of carbohydrate listed as fiber is 0 Calories
Fiber has no Calories but is sometimes listed under Carbohydrates on nutrition labels
Humans can not digest fiber to get Calories
8B Carbohydrate Requirement for brain
Humans should consume at least 174 grams of carbohydrate or 696 carbohydrate Calories par day in order to maintain brain function without losing muscle protein mass
Humans should consume 105 to 174 grams of carbohydrate depending on brain mass but since brain size is unknown it is safer to go with 174 grams based on the world record of a 2012 gram brain
https://duckduckgo.com/?q=%3D1222*8.64%2F100&ia=calculator
https://duckduckgo.com/?q=%3D2012*8.64%2F100&ia=calculator
For women who are neither lactating nor pregnant the recommended carbohydrate intake per day is 130 grams according to the chart of page 6 of 25
http://web.archive.org/web/20220829122503/https://www.nationalacademies.org/documents/embed/link/LF2255DA3DD1C41C0A42D3BEF0989ACAECE3053A6A9B/file/D7ADA22BFBED83DFBF2991875DE7B0543C6641633D7C
Assumptions:
• The average estimated requirements are based on the amount of carbohydrate
needed for brain glucose utilization, without dependence on protein or fat
• ~ 8.64g/100g brain per day (female brain is approx. 1.29 kg)
• Daily brain carbohydrate requirement = 117 to 142 g per day
Page 5 of 25
http://web.archive.org/web/20220829122503/https://www.nationalacademies.org/documents/embed/link/LF2255DA3DD1C41C0A42D3BEF0989ACAECE3053A6A9B/file/D7ADA22BFBED83DFBF2991875DE7B0543C6641633D7C
https://www.nationalacademies.org/documents/embed/link/LF2255DA3DD1C41C0A42D3BEF0989ACAECE3053A6A9B/file/D7ADA22BFBED83DFBF2991875DE7B0543C6641633D7C
Average adult male brain weight is 1,345 grams (47.4 oz), while an adult female has an average brain weight of 1,222 grams (43.1 oz)
https://web.archive.org/web/20220823033015/https://en.wikipedia.org/wiki/Brain_size
Ivan Turgenev's brain was found to be one of the largest on record for neurologically typical individuals, weighing 2012 grams.
https://web.archive.org/web/20220728203427/https://en.wikipedia.org/wiki/Ivan_Turgenev
8C Adding additional minimal carbohydrate intake to your diet if you do high intensity exercise to compensate for Anaerobic Glycolysis
The following number of Calories of Carbohydrate should be added to your diet in addition to the
Add on 1 Calorie of carbohydrate to your diet for every 1 Calorie of high intensity exercise or anaerobic exercise you do.
Add on 0.25 Calories of carbohydrate to your diet for every 1 Calorie of low intensity aerobic exercise you do. This is the same as adding 1 Calorie of carbohydrate to your diet for every 4 Calories of low intensity aerobic exercise you do.
For moderate intensity aerobic exercise that is in between the definition of low intensity and high intensity exercise described later. You will need to add on an amount of Carbohydrate Calories somewhere between those two values but exactly what it is, is unclear so it is probably better to round up to the same value as for high intensity exercise.
Do this because Anaerobic exercises can not use fat for metabolism and so use carbohydrate. Also, do this because High intensity aerobic exercise uses a higher percent of Calories from carbohydrate than Low intensity aerobic exercise.
In absence of sufficient carbohydrate prolonged exercise may cause you to destroy muscle protein to produce carbohydrate which is undesirable, therefore consuming extra carbohydrates with exercise is desirable if someone wishes to lose weight without losing muscle weight.
Any exercise that is so difficult you can not sustain at a certain intensity for more than 12 minutes due to fatigue should be considered high intensity for this purpose because a substantial enough percent of the energy might be produced by use of carbohydrates either aerobically or anaerobically.
Any exercise that is so easy you can maintain it at a certain constant intensity for more than 1 hour should be considered low intensity exercise for this purpose, because less than 25% of Calories to do this exercise come from carbohydrate since 75% to 85% of calories to do this exercise come from fat according to sources below
For Walking, Running, Sprinting or Jogging at a speed that is so high you can not sustain it for longer than 12 minutes due to fatigue you should add 100 Calories of carbohydrates to your diet for every 1 mile you walk, run, spring or jog
For Walking at a speed that you can sustain for longer than 1 hour, you should add 25 Calories of carbohydrate to your diet for every 1 mile you walk
For example if someone can jog at 10 miles per hour for only 3 minutes and if they jog longer than 3 minutes they need to slow down their jogging speed then jogging for 3 minutes at 10 miles per hour would be high intensity exercise for them and thus require extra carbohydrate consumption. Such an individual would need to consume 50 additional calories of carbohydrates because they would jog 0.5 miles in 3 minutes at 100 calories of carbohydrate per mile.
For example if someone can walk at 3 miles per hour for over 1 hour. If that person walks at 3 miles per hour for 30 minutes they would be walking at a low intensity exercise intensity even though they are doing it for less than 1 hour. If that individual walked for 30 minutes they would walk 1.5 miles and should consume 37.5 Calories of Carbohydrate because 1.5 miles times 25 Calories per mile is 37.5 Calories.
As an exercise continues more than 10 seconds, the anaerobic glycolytic system takes charge of providing ATP.
https://web.archive.org/web/20160121080400/https://www.caasn.com/sports-nutrition/energy-systems/anaerobic-glycolysis.html
https://web.archive.org/web/20220617073900/https://medcraveonline.com/MOJSM/energy-systems-a-new-look-at-aerobic-metabolism-in-stressful-exercise.html
Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen; anaerobic means "without oxygen".[1] In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than aerobic exercise.[2]
https://web.archive.org/web/20220623001643/https://en.wikipedia.org/wiki/Anaerobic_exercise
At 25 percent of your maximum heart rate -- or MHR -- no muscle glycogen is used and a small percentage of blood glucose is used as fuel. As exercise intensity increases toward 65 to 85 percent of your MHR, the demand for carbs increases. Because carbohydrate metabolism requires no oxygen to produce energy and the process is faster than fat metabolism, your body prefers to use carbs as fuel at very-high-intensity exercise.
https://web.archive.org/web/20130901220704/https://livehealthy.chron.com/carbohydrates-fats-proteins-used-during-cardiovascular-exercise-2442.html
Between one to three hours of cardiovascular exercise, your body increases fat use from 75 percent to 85 percent of your energy expenditure.
https://web.archive.org/web/20130901220704/https://livehealthy.chron.com/carbohydrates-fats-proteins-used-during-cardiovascular-exercise-2442.html
Maximum Aerobic Power can be tested by how far someone can run in 12 minutes
https://exercise.trekeducation.org/2017/10/01/coopers-12-minute-run-test/
http://web.archive.org/web/20181030155705/https://exercise.trekeducation.org/2017/10/01/coopers-12-minute-run-test/
9 Protein
9A Measure how many grams of protein you eat per day
9B Measure your activity level
Carefully and precisely measure your activity level in the last 72 hours in order to better know how much protein you should consume
If you did any high intensity exercise even for a short period of time in the last 72 hours you need to consume more protein per day
If you did any endurance exercise in the last 72 hours you need to consume more protein per day
If you were sedentary in the last 72 hours you do not need to consume as much protein per day
Why 72 hours? It is recommended to lift weights only once every 2-3 days with any single muscle group, so I am presuming it takes up to 72 hours for your muscles to assimilate the excess protein for healing, strengthening and recovery
9C my guess as to protein consumption requirements and activity level
The following is based on my memory from a exercise physiology textbook I read years ago that I am not citing as a source. You should not trust me at my word here as I am not citing the source. You can compare my claims with other sources that you can find for yourself.
The textbook said there is controversy about if individuals with a high percent body fat should consume more protein when they weigh more because of fat instead of muscle
The textbook did not specify less than 20% body fat on the chart but only age, gender, activity level and injury status. But the textbook, did specify there was controversy about if extra weight due to more body fat meant more protein should be consumed. And for class we were to memorise 5 to 20 percent body fat is healthy for males and 20 to 40 percent body fat is healthy for females. So I presume the values on the chart might not apply to a male with more than 20% body fat
18 year old male with less than 20% body fat should consume
0.8 to 1 grams of protein per kilogram of body mass - sedentary
1.2 to 1.4 grams of protein per kilogram of body mass - endurance
1.6 to 1.8 grams of protein per kilogram of body mass - weight lifting
More than 1.8 grams of protein per kilogram of body mass recovering from burns or certain other serious injuries
In my opinion which should not be considered authoritative
someone with 95% muscle mass needing to consume 0.8 grams of protein per 1 kilogram of body mass is like needing to consume 0.8 grams of protein per 0.95 kilograms of muscle mass
someone with 80% muscle mass needing to consume 1 gram of protein per 1 kilogram of body mass is like needing to consume 1 gram of protein per 0.8 kilograms of muscle mass
0.8 / 0.95 = 0.842105263158
0.84 to 1.25 grams of protein per kilogram of fat free body mass - sedentary
1.68 to 2.5 grams of protein per kilogram of fat free body mass - not sedentary
fat free body mass = body mass * ( 100 % - body fat % ) * ( 1 / [ 100% ] )
I am presuming women who are not pregnant and older adults appear to need less protein than men and younger adults only because they have a lower percent of body mass on average as a group that is muscle and when fat is removed from the body mass they have the same needs as young adult men. I am also presuming you should not eat more protein if you gain more fat weight or fat mass. I am presuming the distinction between weightlifting and endurance is not as "black and white" as the textbook made it out to be. This opinion of mine is controversial and could be wrong.
What if an obese person can not measure their body fat percent?
Use the highest body weight you ever were when you did not consider yourself to be obese to estimate how much protein you should consume
For example if someone weighed 70 kilograms when they were 18 years old and graduated from high school at that time they were physically active and did not consider themself fat. They then went to college and stopped doing high Calorie exercise, and started watching TV and doing junk food. After graduating from college they weighed 140 kilograms. Instead of using 140 kilograms to calculate protein consumption when unable to measure body fat composition they should use 70 kilograms presuming they did not gain muscle mass.
This claim I am making that you should not consume more protein when you gain non muscular fat weight is controversial and you should not trust me at my word about this. You should look into claims from multiple sides of this controversy before deciding how much protein to consume if you are obese.
This result in this example will be an underestimate because they probably gained some muscle mass ( simply in order to hold up the weight of the fat when walking ) even though their percent muscle mass decreased because they gained more fat mass then the amount of muscle mass they gained. But this underestimate is safer in my opinion then doubling protein consumption when muscle mass did not double and potentially damaging the kidneys, simply because their body fat more than doubled.
Person had a mass of 70 kilograms at their heaviest weight when they were not sedentary and not eating junk food then doubled mass to 140 kilograms after eating lots of junk food and being sedentary for years. In my opinion use the 70 kilogram mass if body composition can not be measured.
70 kilograms * 0.8 grams per kilogram = 56 grams sedentary
70 kilograms * 1 gram per kilogram = 70 grams sedentary
70 kilograms * 1.2 grams per kilogram = 84 grams endurance
70 kilograms * 1.4 gram per kilogram = 98 grams endurance
70 kilograms * 1.6 grams per kilogram = 112 grams weightlifting
70 kilograms * 1.8 gram per kilogram = 126 grams weightlifting
9D Note the source of the protein and if it is complete or incomplete
Milk, Eggs and Meat are complete protein and Soy is complete enough protein
9E My guess as to rules for complete and incomplete protein
If you are getting protein from plant sources other than Soy then you need to carefully track the sources to ensure these incomplete sources of protein combine to form complete protein
The following is a over simplification that is not always true regarding complete proteins and plants. This is my memory of conclusions about general trends I made based on looking at tables years ago. I provide no source to validate this and you should look at other sources yourself to double check these claims instead of trusting them as authoritative.
Legumes or Beans = Peas, Chick Peas, White Beans, Kidney Beans
Grains = Wheat, Rice, Corn
Nuts = Tree nuts or peanuts
Legumes or Beans + Grains = Complete
Grains + Soy = Makes Grains become Complete
Grains + Milk = Complete
Grains + Meat = Complete
Legumes or beans + Meat = Makes Beans or Legumes become Complete
Nuts + Meat = Makes Nurs become Complete
Beans or Legumes + Milk = Beans or legumes are still incomplete, or does not make beans or legumes complete
Beans or Legumes + Soy = Beans or legumes are still incomplete, or does not make beans or legumes complete
Nuts + Milk = Nuts are still incomplete, or does not make nuts complete
Nuts + Soy = Nuts are still incomplete, or does not make nuts complete
Beans or Legumes + Nuts = Beans or legumes and nuts are still incomplete, or does not make beans or legumes nor nuts complete
Grain + Nuts = Grains and nuts are still incomplete, or does not make Grain nor nuts complete
Plant + Eggs = Plant is still incomplete or does not make plant complete
10 You do not have to write down how much fiber you had. Fiber is not a source of dietary elements, Calories, or Protein and is not essential to consume in order to live.
You might want to consume more or less fiber or different types of fiber depending on goals in increasing or decreasing appetite and influencing bowel movements however.
Copyright Carl Janssen 2022, 2023
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