a little over a month ago I decided to use chatgpt to create a "perfect diet" using 3 protein sources, and to create a shopping list. part of this was to prove "muh food inflation" r-slurs wrong, part of it was to see how healthy I could get from using chatgpt for 20 minutes.
outcome so far:
245 dollars per month spent.
2000 calories a day with 200g of that being protein.
weight lost - 12 pounds.
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You are almost certainly over-consuming protein. Most championship body builders are not consuming 200g of protein, even in a cut.
ISSN range for elite endurance athletes is 19-24% of TC (1.4 to 1.7g/kg of body weight). Strength trainers can benefit from increasing this in a cut to 25-37% of TC (1.8 to 2.7/kg of body weight).
You are at 40%. Over consumption of protein causes issues meeting micro targets because it's so satiating. Also as aminos are a terrible energy source overall endurance is reduced, you are likely going to get some nitrogen brain fog and sleep quality will be reduced if you are not perfect with meal timings. Fish is also the best whole food protein, highest bioavailability as relatively short chains that are easy to snip in to peptides.
The magic 20-25% protein, 25-30% fat and ~50% carbs has meaningful healthful outcomes.
People are fat because they eat too much fat (and usually a shitty FA profile, people need to eat more canola) and low quality carbs. Legumes and whole grains are nutritional crack.
Eating healthy is cheaper than eating poorly. Whole food prices are much more sensitive to inflation than processed food though. Processed food where they are optimizing for cost they just reduce quality or quantity of the expensive ingredients. Fruit is typically the least impacted quickly because it stores for so long so they can smooth out price changes.
A good indicator is the less popular vegetables like leek (Americans are fricking r-slurred for not eating more) that don't have a futures market (also onions because they can't have a futures market in the US), they will respond much more quickly to changes in input costs.
I have gone from $110 a week to $150 a week in the last 3 years. Don't really care because I'm not a poor, that includes some more expensive things like live shellfish and passion fruit though.
Use cronometer, pay for it. Stick in your regular food and drink. Ask gpt to design a diet that meets your remaining micro and macro needs.
For the r-slurs there is https://www.myplate.gov/
A dinner plate where half is filled with veg, a quarter with a whole grain (1/2 cup) and the other quarter with a lean protein (3-4oz) will be right around 500 calories and macro balanced. Micros will still be off but immensely better than SAD.
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no shit it's too much, it's just a side effect of the cheapest foods lol.
theres nothing really wrong with being over though.
that being said as far as I can tell from what chatgpt is telling me the macros on this meal plan are all pretty good, and im hitting every target.
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Eat less meat. Eat more veggies, the frozen veggies are definitely cheaper than the chicken.
7 cans of tuna a week is absolutely not sustainable, you are over-consuming mercury even as a male over the age of 25. 3* a week is the safe limit without getting annual heavy metals tests. Eat sardines the other 4 days, they taste better and are a much richer source of EPA/DHA (that you want ~1500mg of a day).
2tbsp of chia a day is absolutely insane. If you use canola instead of olive you will be eating more ALA as it has a much more superior fatty acid profile. Use olive oil for flavoring things instead. Add random nuts/seeds to things too, roasted pumpkin seeds are delicious.
You are only at 80% of your fiber requirement. 38g a day is the minimum target for men. Add 1/2 a cup of navy beans and you are there.
Also only foids and dangerously insane people genuinely like quinoa. Barley or farro actually taste good and are way more forgiving on cooking time & reheating.
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it's for calories, you could eat more, you'd also have to eat an absolute assload to match the calories.
Not according to any research I've done, it's almost certainly safe to eat tuna 7 days a week, as long as it's just one can. either way I eat shrimp 3/7 days.
2 tbsp is about what I need for macros? I literally do eat nuts, and I use olive oil.
I'm at 100% because I eat more veg than what it says, actually.
I also think you might be wrong:
it's at the lower end baseline, but it's still fine, and either way I eat more veg to make up for it.
Tastes fine to me.
the mercury stuff:
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Expired veggies aren't nasty enough to satisfy pizza's raunchy diet cravings. !enemiesofpizzashill
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Too much meat is unhealthy.
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Yeah, but chicken and eggs and tuna in this quantity is not unhealthy.
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Yes they are
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No they are not
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Maybe you should ask someone with a degree in nutrition instead of chatgpt
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AI has replaced them
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AI is trying to murder you and you don't even realize
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aren't u fat?
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I'm a former small fat (never obese). I corrected about 5 years ago.
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so ur skinny fat now?
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