How to estimate protein/fat/carbs when eating out?

[JEDI]

I want to do iifym but I eat out at least 3x/week. (Company paid)

These aren't chain restaurants so they don't publish nutritional info.

How to estimate protein, fats, carbs?

 

[mike8675309]

Use a tool like Cronometer and then estimate. If you are worried about your macros, you shouldn't eat out so much that some error isn't ok. It's not about daily performance as much as it is consistency that matters.
I would double fats when eating out, as they always use lots of fats to improve flavor. Carbs multiple by 1.5, again, carbs are cheaper than protein, so they'll have more of that than than the other.

 

[sdifox]

You just have to ask for the info. They are required to provide nutritional facts

Why Calorie Counts on U.S. Fast-Food Menus Are Here to Stay

Ever since the passage of a 2018 law, all restaurants with more than 20 locations have been required to list calorie counts. Has it helped?

www.rd.com

 

[igor_kavinski]

How to estimate protein, fats, carbs?

In general, if you don't have kidney issues, you should eat more protein, then more fat and as few carbs as possible if you want your body fat to burn. The fat should come from plants (nuts and seeds), avocado, olive oil or dairy. Any other animal fat should be kept to minimum. If you are gonna eat carbs, choose complex carbs over simple carbs. You can further optimize your body metabolism by eating only within an 8 hour period every day. During the other 16 hours, you may drink unsweetened tea or coffee or water.

 

[nakedfrog]

The available science that I'm aware of shows no benefit of intermittent fasting over calorie reduction. Some people have an easier time with one or the other, which is fine, do what works, but you're not "optimizing" anything.

 

[deadlyapp]

Honestly, it's near impossible uness you order very specifically. The only real way would be to take a scale and weigh individual items until you get good at eyeballing. I'm pretty good now at estimating weights/portion sizes and logging their macros, and then I'll throw a couple tablespoons of oil or butter in to cover whatever they used to cook it.

 

[igor_kavinski]

The available science that I'm aware of shows no benefit of intermittent fasting over calorie reduction.

Science is not perfect and depends on how studies are conducted. That's why I always try stuff to find out for myself.

Try intermittent fasting for a week (eat only within 8 hours on day 1, skip meals on day 2 and have only water, day 3 begin eating at the same time you ate on day 1 and eat more if you want for the next 8 hours, then again day 4 is water fast and so on). You will feel crap on day 2 and maybe 3 (may even be forced to abandon it if you have low willpower) but from day 4, you will like the fact that you can focus more, don't have to think about food and get awesome sleep at night.

Processed foods are created using "food science". We all know how good they are for the human body. Let me give you a very ironic example: https://www.fooddrinkeurope.eu/science-behind-food-processing/

What do healthy diets look like?

This is a question that national health authorities are better suited than food engineers to answer. But basically, it consists of eating a fair deal of greens and whole-grains but not too much salt, sugar and fat.

Guess what? Processed food contains too much salt, too much sugar and trans fats. This is how these hypocrites ruin the world. Talk about good things but do the exact opposite.

 

[mike8675309]

The available science that I'm aware of shows no benefit of intermittent fasting over calorie reduction. Some people have an easier time with one or the other, which is fine, do what works, but you're not "optimizing" anything.

Very true, as intermittent fasters tend to not take into account they need to main calories, and end up reducing their intake as a side effect.
I personally think Intermittent fasting and taking the side effects of lower calories is much easier to stay compliant with vs just reducing your calories.

 

[deadlyapp]

Science is not perfect and depends on how studies are conducted. That's why I always try stuff to find out for myself.

Try intermittent fasting for a week (eat only within 8 hours on day 1, skip meals on day 2 and have only water, day 3 begin eating at the same time you ate on day 1 and eat more if you want for the next 8 hours, then again day 4 is water fast and so on). You will feel crap on day 2 and maybe 3 (may even be forced to abandon it if you have low willpower) but from day 4, you will like the fact that you can focus more, don't have to think about food and get awesome sleep at night.

Processed foods are created using "food science". We all know how good they are for the human body. Let me give you a very ironic example: https://www.fooddrinkeurope.eu/science-behind-food-processing/


Guess what? Processed food contains too much salt, too much sugar and trans fats. This is how these hypocrites ruin the world. Talk about good things but do the exact opposite.

Please provide peer reviewed, large sample studies showing any improved health markers for IF vs any conventional eating when both groups are eating the same number of calories and similar diets.

If the study doesn't exist, maybe you start it.

 

[igor_kavinski]

If the study doesn't exist, maybe you start it.

Ha!

Intermittent Fasting: What is it, and how does it work?

Intermittent fasting involves switching between fasting and eating on a regular schedule. This type of fasting could manage your weight or even some forms of disease through these safe practices.

www.hopkinsmedicine.org

Intermittent fasting: The positive news continues - Harvard Health

...

www.health.harvard.edu

INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH

www.ncbi.nlm.nih.gov

Research on intermittent fasting shows health benefits

Summary of evidence for intermittent fasting concludes wide-ranging health benefits, but more research is needed on long-term and lifespan effects.

www.nia.nih.gov

A Potential Downside of Intermittent Fasting (Published 2020)

A rigorous three-month study found that people lost little weight, and much of that may have been from muscle.

www.nytimes.com

Excellent comment here:

Sara
New YorkJune 15, 2021
Funny, it's the way I ate in college when I had no weight issues. Then I bought the "breakfast is the most important meal of the day" stuff, put on weight, and had 30 years of health problems. Last year I went back to eating exactly the way I did in college, lost two clothing sizes, added muscle even though all I did in lockdown was walk. I haven't felt this good in years, really better than in college because I also eat gluten-free and mostly keto.When will we get over the idea that all bodies, of all genders, and of all ethnicities and DNA combinations, respond to the same eating plan? Experiment and do what works for you.

The other comments are also great. So many people expressing their delight at the results they have gotten from IF. One is 92. People who already have a high metabolism are the least likely to benefit from IF. I suspect this part of the population is the one responsible for poo-pooing IF. Basically jerks who have no idea of what other less fortunate people with weaker genomes have to suffer through all their life and just go around spouting crap from their pieholes just because they can and coz they revel in causing mischief. Those with metabolic disorders are the ones who respond best to IF.

Benefits of Intermittent Fasting: A Systematic Review of Randomized Clinical Trials

Background: Daily calorie restriction regimens are still the most common diet strategies implemented for weight loss. [2,3] In the recent years, intermittent fasting (IMF) has gained popularity among some of the easier diets to follow.[4] Objective: The objective of this study is to use the...

scholar.dominican.edu

Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males - Journal of Translational Medicine

Background Intermittent fasting (IF) is an increasingly popular dietary approach used for weight loss and overall health. While there is an increasing body of evidence demonstrating beneficial effects of IF on blood lipids and other health outcomes in the overweight and obese, limited data are...

translational-medicine.biomedcentral.com

The Latest Intermittent Fasting Research: What the Studies Tell Us

Intermittent fasting research studies reveal IF reduces inflammation, speeds weight loss, improves brain function and cellular regeneration.

www.doctorkiltz.com

New intermittent fasting studies reignite debate about its benefits

Intermittent fasting is a spiritual practice of many religions, while before supermarkets served our every whim at godly and ungodly hours, humans did not eat three (or more) square meals a day.

www.smh.com.au

Research Breakdown on 16:8 Intermittent Fasting - Examine

examine.com

 

[JEDI]

Very true, as intermittent fasters tend to not take into account they need to main calories, and end up reducing their intake as a side effect.
I personally think Intermittent fasting and taking the side effects of lower calories is much easier to stay compliant with vs just reducing your calories.

Yes, less calories for IF because you can only eat so much in 1 sitting.

 

[igor_kavinski]

Yes, less calories for IF because you can only eat so much in 1 sitting.

That might be true for people who stick to eating sanely so 3 meals a day is reduced to max two meals a day hence calorie loss. Me, I tend to feast and enjoy it immensely. IF prevents weight gain so I get the best of both worlds.

 

[nakedfrog]

Science is not perfect and depends on how studies are conducted. That's why I always try stuff to find out for myself.

Try intermittent fasting for a week (eat only within 8 hours on day 1, skip meals on day 2 and have only water, day 3 begin eating at the same time you ate on day 1 and eat more if you want for the next 8 hours, then again day 4 is water fast and so on). You will feel crap on day 2 and maybe 3 (may even be forced to abandon it if you have low willpower) but from day 4, you will like the fact that you can focus more, don't have to think about food and get awesome sleep at night.

I'm not inclined to try it "just because" when I'm already in excellent health and sleep well... maybe a better approach for people who are trying to lose weight and failing with more conventional means.