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Matt Stone "Rrarf" (на английском)

Сообщений 1 страница 11 из 11

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Альтернативный взгляд на различные ограничения в питании:

RRARF – Rehabilitative Rest & Aggressive Re-Feeding, is a plan designed to
achieve one primary goal above all others – raise that mitochondrial activity. It does this through
a combination of lowering cortisol levels, restoring the health of the adrenal glands, raising the
hormone leptin, increasing leptin sensitivity, topping off nutritional reserves, and flooding the
body with a surplus of energy – long known to raise body temperature, increase metabolic rate,increase lipolysis (using fat as fuel), etc.

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Весьма увлекательная книга, автору респект (у него еще свой блог), позже основные моменты переведу...

Отредактировано Shanti (2011-04-27 01:01:50)

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Суть примерно в следующем. Блог посвящен разборкам проблем, с которыми столкнулись приверженцы различных ограничивающих типов питания, в том числе веганосыроедение, палеосыроедение, низкоуглеводное и безуглеводное, низкожировое и безжировое питание, голодание…
Автор ратует за питание, основу которого составляет крахмалистая пища (более половины потребляемых калорий) – а именно зерновые (при чем необработанные – нешлифованный темный рис, пшеница) и клубневые овощи (картофель). Полагают, что у большинства людей на планете, питающихся таким образом (Азия, сельские жители Южной и Центральной Америки, Африки и Тихоокеанских островов), наблюдается здоровый метаболизм. От метаболизма зависит здоровье человека в целом (чем  он выше, тем  организм дольше сохраняет молодость, более устойчив к заболеваниям, имеет большую продолжительность жизни и проч. преимущества). Поэтому чтобы решить проблемы с весом, улучшить лептиновую (лептин - гормон, регулирующий энергетический обмен )  и инсулиновую чувствительность, повысить температуру тела, понизить уровень кортизола (гормона стресса), восстановить здоровье надпочечников, и при этом кушать насыщаясь, нужно соблюдать следующую «диету», которую можно охарактеризовать как «насыщенную углеводами, жирами и белками» . Вот основные «правила»:
1) Употребляйте пищу богатую насыщенными жирами (в частности, молочные жиры и жиры кокосового масла), необработанными зерновыми (гречка, пшеница и проч.), крахмалистыми овощами (картофелем, желательно в кожуре)
2) Употребляйте много калорий
3) Свести к минимуму фруктозу (фрукты и соки из них, мед, белый сахар, кленовый сироп) – т.к. она снижает метаболическую активность, температуру тела и  повышает аппетит, при этом увеличивая запасы жира.
4) Снизить употребление полиненасыщенных жиров (омега 6 – орехи, семечки, арахис и арахисовое масло, растительные масла, жир домашних птиц и свиное сало).
5) Избегайте рафинированных углеводов – фастфуд и джанкфуд (белый сахар, шлифованный рис и проч. еду, прошедшую обработку).
6) По возможности избегайте таких наркотиков как кофеин, алкоголь и никотин
7) Употребляйте пищу, богатую белком (но не слишком много), т.к. большое количество белка наряду со снижением калорий снижает уровень метаболизма. Чем больше калорий – тем меньше требуется протеина – примерно 30 граммов в день для взрослого мужчины.
8) Употребляйте много овощей –они высокопитательны и не содержат много калорий.
Также важную часть в системе составляет полноценный отдых (не менее 8-часовой сон в сутки, умеренные физические упражнения (без особого напряга), количество приемов пищи по желанию (по мере аппетита), обязательный завтрак (в течение часа после пробуждения), достаточное употребление жидкости (в т.ч. воды, травяного чая, молока).

Позже система была дополнена, т.к. у приверженцев rrarf возникли вопросы - каким же образом лучше получать калории – из жиров или углеводов? Дело в том, что телу легче складировать жир в жировые клетки, чем получать их из углеводов (сложных углеводов,  в частности крахмала, но не фруктозы – т.к. она легко преобразуется в жир). Поэтому данная система применима в наращивании мышечной массы, а версия максимум крахмалистой еды по сравнению с остальной пищей наиболее предпочтительна…
Взято в основном с  блога Мэта Стоуна
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На первый взгляд, лично я бы назвала данную систему «прощай моя фигура окончательно» )))) хотя система логична и у нее много положительных отзывов и примеров, значит работает )
За счет такого релакса (отдых+избыток питания)– уменьшается количество стресса (гормонов), поэтому организм набирается сил и реабилитируется, особенно после определенного ограничительного питания (как например, веганосыроедения). Возможно, поэтому и возникают периодические срывы – организм не может очень долго находиться в постоянном стрессе, если только гормональная система достаточно сильная, вопрос в пределе прочности – насколько ее хватает…
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Продолжение следует…

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К сожалению, некогда было прочесть книгу. Какие зерновые автор берет за основу: термообработанные или сырые?

Shanti написал(а):

3) Свести к минимуму фруктозу (фрукты и соки из них, мед, белый сахар, кленовый сироп) – т.к. она снижает метаболическую активность, температуру тела и  повышает аппетит, при этом увеличивая запасы жира.

У меня происходит то же самое.

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Фрашми написал(а):

Какие зерновые автор берет за основу: термообработанные или сырые?

Походу термообработанные, автор несыроед, он ратует именно за цельные крупы... по крайней мере в блоге нигде пока не встречала преимущество сырых над термообработанными...

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Нашла в блоге историю касательно сыроедения, пока специально для Фрашми (позже переведу):

By: Pippa Galea of the ADVENTURES IN RECOVERY BLOG

I would like to write my testimonial to tell people about my raw food journey. I got turned onto raw foods 9 years ago as I was suffering from chronic fatigue and depression. To start with the diet was amazing. I lost weight, my acne cleared up, my energy increased and I felt a billion dollars. My mum was very proud of me because my eyes shined like a star and she would brag to her friends about her super healthy daughter. I was 27 years old and as I had been sick for 2 years prior to this I felt like I had been given a 2nd chance at life.

I became a key figure in the English raw foods scene, started my own catering business and was at one point Woody Harrelson’s personal chef. I then went to Hawaii and started up the raw foods kitchen at Mana foods on Maui 4 years ago. After a few years on the diet, various cleanses and a fair few water fasts, my health started to decline. I couldn't really put my finger on it at the time, but I remember my mother telling me something like I had lost my glow plus I was very dark around my eyes.

I changed my diet from being mainly fruit based to eating more fats and green juices and cutting right back on sugars. At first it appeared that I felt better, but after 6 months again I started to feel tired and depressed. Over the next 6 years I continued to struggle with my raw foods diet and health issues. These included my periods stopping at one point for 2 years. I was told this was normal and just a part of the process! My hair started to fall out, my muscles vanished and my digestion got to the point that I could hardly eat anything without getting chronic gas and pain. I tended to want to binge a lot, but kept this under tight control. I was horribly depressed, became overwhelmed very easily, couldn't hold a relationship together, and was exhausted after exercise. It was all I could do to muster up the energy to work and feed myself. I got into huge debt.

I consulted a number of experts in this area and was told, “it's detox, you need to exercise more, you should fast, do an Ejuva cleanse…” You name it I heard it. I was put on various different versions of the raw foods diet, and all of them failed me.

Then 3 years ago I had a urine analysis done and was told I was protein deficient. I started to eat some eggs and fish, but I was scared because of all the propaganda that I had heard on the raw food scene about how toxic and acidic animal products were. So although I saw some small improvement in my health, I did not eat enough fats and protein in order to see any significant benefits.

Four months ago I was looking like I had aged 5 years in a few months, I broke out in Eczema and my hair was looking dry, brittle and falling out fast. I consulted a great guy based in L.A who put me on a no sugar diet. Things started to improve. He told me not to be scared of fats, I need them to make hormones. He told me to eat fish once a day.

Then I started to read up on all the Weston A Price stuff and over the past three months have increased my raw fats and animal protein to make up most of my meal with some veggies on the side. The results have been amazing. My hair looks full and shiny. My skin doesn't have a black head or a blemish on it. In fact I have the best looking skin of anyone I know - raw or cooked. My sex drive has increased to a new and quite lovely high. I feel sexy again. But most of all I feel incredibly calm, stable, happy and almost blissful most of the time. I don't fall apart or cry when someone criticizes me, my muscle tone is coming back nicely, I never overeat. I think about food three times a day rather than all day long. I am a happy positive person. The yellow colour of my skin has gone. I get no liver pains, and rarely get gas or bloating unless I have eaten something like raw veggies or nuts. My teeth problems have cleared up - no more pain. Yesterday I went out hiking with a dear friend for three hours, running around the forest playing like a small child again.

My life feels hopeful and new. I have hopes, dreams, and ambitions that I had forgotten even existed. I feel happy and balanced, and know I have found the food my body was designed to eat. I am slightly sad that I read too much raw propaganda - that I was so caught up in dogma that I couldn't see what I was doing to myself - that I believed the low fat doctorates like Joel Fuhrman and Doug Graham. I am happy that I finally get my second chance.

Unfortunately others of my friends on the raw scene in England were not quite as lucky as I was. One of my friends had his gallbladder removed because he was eating too many avocadoes in order to satiate his fat cravings. Too late that he finally found raw dairy.

Other friends ended up with serious nerve damage, or mental issues due to lack of B12 in the diet. I saw a few raw kids have all their teeth turn black from too much fruit and others having growth issues.

I hope others might look inside and see if and where raw veganism might be failing them. It's true. Amazing health is our birthright, but not fueled by heaps of supplements or superfoods that wouldn't have been available centuries ago. Only by going back to our hunter gatherer roots can we achieve true vitality. I think I have finally found heaven on earth and wow it's profound. I wonder where I'll be at in a year from now :)

A day in my diet:
Breakfast
3 raw eggs yolks mixed with 1 tablespoon of raw coconut oil, pinch of celtic sea salt and a spoon of sauerkraut.

Lunch
Raw tuna mixed with steamed veggies, extra virgin olive oil, pinch of celtic sea salt and sauerkraut

Dinner
Raw fish/ seared beef or Liver, steamed veggies, 2 tablespoons of coconut oil, celtic sea salt.

Отредактировано Shanti (2011-05-12 23:54:13)

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Shanti
спасибо. А почему специально для меня? )

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Shanti написал(а):

A day in my diet:
Breakfast
3 raw eggs yolks mixed with 1 tablespoon of raw coconut oil, pinch of celtic sea salt and a spoon of sauerkraut.
Lunch
Raw tuna mixed with steamed veggies, extra virgin olive oil, pinch of celtic sea salt and sauerkraut
Dinner
Raw fish/ seared beef or Liver, steamed veggies, 2 tablespoons of coconut oil, celtic sea salt.

Shanti
тебя лично устраивает этот рацион?

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Фрашми написал(а):

спасибо. А почему специально для меня? )

Ну, ты же спрашивала про сыроедение, скажем так, немного интересовалась темой ) а то этот топик вовсем сектантский получается для этого форума  :D
А тут как раз о вреде веганского сыроедения )

Фрашми написал(а):

тебя лично устраивает этот рацион?

Я уже не знаю какой рацион меня бы устраивал... сейчас rrarf осваиваю...

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Понравилась вот эта цитата из книги -

"Start each day by eating as much food as you can possibly eat within 30 minutes of waking up in the morning. Many people are not “breakfast eaters.” This can be one key reason for some people’s entire metabolic problems. Break the fast after sleeping as quickly as possible. You get far more metabolic mileage out of that first hour after waking than at any other time of day. Eating a good breakfast can be life changing."

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Shanti
Будут основания попробую. Но, например, в моем варианте если я к тому что ем добавляю вареный рис то от него появляется усталость, продляется сон и ухудшаются физические показатели. Скоро будет год как я не ем овощи и не испытываю недостатка в них.

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Мэтт прошелся по недостаткам палеодиеты...

I have written about the before and after of eating a low-carb Paleo or low-carb non-Paleo diet for going on three years now. While it is extremely common to lose weight without effort, hunger, or cravings – and have amazing energy levels to boot (and temporary alleviation of health problems), that doesn’t make it healthy, sustainable, or permanent. In what I would venture to guess is the majority of those that embark on a low-carb diet, the results are short-lived, followed by the emergence of a clusterf$%# of new health problems related to adrenal burnout, hypothyroidism, and the hot mess that stems from it. Because of the roughly 3-12 month window of tremendous vigor, vitality, and effortless weight loss that many, myself included, experienced on a low-carb diet – I have dubbed this the low-carb “honeymoon.”

I’ve received no shortage of grief from people over my criticism of the deified low-carb Paleo diet. Low-carb, and particularly low-carb Paleo which combines two ideologies, is served up in the bowels of the internet as being the underground solution to the deadly and corrupt eating recommendations that flourish in mainstream media and academia. While I have little love for Western Medicine, or the industrial health/corporate food/drug/agriculture empire, that doesn’t mean that low-carb Paleo is the great “secret” to health that has been stifled by the “man.”

Anyway, in my experience personally and in communication with tens of thousands of people all over the world for the last half decade, I can say definitively that low-carbohydrate eating, with or without the silly Paleo fungus that often attaches to the groin region of this movement (manifesting in the desire to fast even when you have signs of a low metabolism, and avoid acceptable and sometimes preferable food sources like grains and dairy products) can be dangerous.

Sure, anything can be dangerous. I’m not saying that it’s not dangerous to eat fast food daily and sit around completely immobile on the couch for 30 years. I’m not saying that it can’t also end in disaster if you partake of the predominantly legume, grain, and soy-based diet of the mainstream while jogging daily. This too can end in disaster. Any diet and lifestyle endeavor can be dangerous, and any food or beverage or activity can be highly detrimental in the right context. But it’s important to plant seeds in those that are blinded by infatuation, so that a little light bulb goes off in their brains when they do, indeed, start to suffer some of the consequences of their dietary and lifestyle explorations…

Consequences like hypothyroidism, with obvious signs such as puffiness in the face, loss of sex drive, inability to exercise or recover from exercise, loss of energy, frequent illness or infection, being cold all the time, increased aches and pains, hair loss, mood disorders, menstrual irregularities, or any number of different ominous signs of dysfunction.

Anyway, here is a great example of someone who did what dozens of us here have done…

1) Got really unhealthy by eating and living really unhealthfully
2) Did low-carb or low-carb Paleo diet and maybe began exercising a lot too
3) Lost a ton of weight
4) Thought Paleo was the greatest thing on earth – the answer to all things, and that carbohydrates, a biologically-inappropriate substance to be consuming in quantities impossible to obtain during the Paleolithic era, were the cause of all that ails modern humans.
5) Began to get ill
6) Began to gain fat and lose muscle, looking worse despite having looked great at six months into the diet and exercise recommended by typical Paleo aficionados
7) Stuck with it out of the belief that maybe the failure is due to a lack of discipline, going even further in the extreme direction of carbohydrate restriction all the way down to a zero carbohydrate diet
8) Got even sicker, hitting rock bottom somehow
9) Finally said screw it, getting curious about what some low-carb Paleo hater (me usually) said about it not being the miracle panacea it’s touted to be
10) Reversed health problems immediately

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