Low Carb / High Fat Eating Plan
mirandadawn2
Posts: 16 Member
Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
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Replies
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A low carb diet is generally thought to be under 100-150g of carbs per day. Protein is usually moderate and the rest is fat.
You can use a macro calculator to figure out your settings. This one is aimed at a ketogenic diet (usually 5% of all calories are carbs for this) but you can adjust it. http://keto-calculator.ankerl.com/
Your percentages will be personal. My carbs are usually around 5%, protein is 20%, and fat is 75%. If you are low carb, your carb percentage may be higher and fat will go down. Protein will depend on activity and if you are in ketosis.
Best wishes.0 -
My macros are similar to above. 5% carbs, 25% Protein, 70% Healthy fats.0
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That's very helpful, thank you! I will check out the calculator. Have you had a lot of success on the lchf diet?0
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I have, yes. I have insulin resistance though so it suits my needs better than it may for others. I started a little over 6 months ago, and lost about 40 lbs to get down to a healthy weight of 150 lbs at 5'8" (about a size 8). I was eating about 1500 kcal and lost most of the weight in the first 4 months. When I keep carbs low, my appetite is lessened which makes Laing much easier for me.
Try the Low Carber Daily group. That's where most of the low carbers chat. It would be a good place to gather more info for yourself.
. Good luck. 0 -
I am also a LCHF one .....my diary is open ....wishing you much success 0
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mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)0 -
I have, yes. I have insulin resistance though so it suits my needs better than it may for others. I started a little over 6 months ago, and lost about 40 lbs to get down to a healthy weight of 150 lbs at 5'8" (about a size 8). I was eating about 1500 kcal and lost most of the weight in the first 4 months. When I keep carbs low, my appetite is lessened which makes Laing much easier for me.
Try the Low Carber Daily group. That's where most of the low carbers chat. It would be a good place to gather more info for yourself.. Good luck.
Where can I find that group? Thanks so much!0 -
mirandadawn2 wrote: »I have, yes. I have insulin resistance though so it suits my needs better than it may for others. I started a little over 6 months ago, and lost about 40 lbs to get down to a healthy weight of 150 lbs at 5'8" (about a size 8). I was eating about 1500 kcal and lost most of the weight in the first 4 months. When I keep carbs low, my appetite is lessened which makes Laing much easier for me.
Try the Low Carber Daily group. That's where most of the low carbers chat. It would be a good place to gather more info for yourself.. Good luck.
Where can I find that group? Thanks so much!
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group see you there. 0 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.0 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.1 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.1 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.0 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
You hit the nail on the head here !!
I personally think a well balanced diet with a wide variety of foods is best for me. I couldn't imagine eating like that. I do understand that some low carb folks do manage some fruits and veggies, but not all of them. Like any way of eating there will be people who make it work and others that don't.1 -
Some people eat really badly and take supplements but as long as they lose weight they believe it's a-ok, that they go around advising others is worrisome1
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Some people eat really badly and take supplements but as long as they lose weight they believe it's a-ok, that they go around advising others is worrisome
That could be worrisome... But what is eating "really badly"? That's subjective. The diet of a 20 year professional athlete will differ from that of a pregnant woman, or a 75 year old farmer, or a an Inuit, or a diabetic, or someone in chemotherapy, or a 17 year old growing boy.
My guess is that a supplement would be a step in the right direction for most of those people, especially if a person is eating at a caloric deficit to lose weight.0 -
mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
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My point is that a healthy diet varies depending on the individual and his or her circumstances. 5-8 serving of fruit and vegetables, especially high GI produce, is enough to raise my blood glucose, which would lead to inflammation and decreased health and possible health complications over time. We all know nutrition is not one size fits all._Terrapin_ wrote: »mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
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Yeah, definitely check out the low carbers daily forum. Very helpful and you'll come across a lot of information and research that will help you understand the reasoning behind, and benefits of, an LCHF diet. I was skeptical at first but I've come around and had some great results along with weight loss. I have PCOS and MS and there was a lot of overlap in the recommendations I found for both of those (LCHF for my PCOS/insulin resistance and a paleo-type diet per Dr. Wahls' research for MS) that led me to LCHF/keto. There's also a range even within keto (let alone the "low carb" umbrella); some people stay under 20 or fewer total carbs per day, up to 50 net per day (which allows for plenty of veggies and some high-fiber fruits).0
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_Terrapin_ wrote: »mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
Whoa.. wait, I thought that a micronutrient was the same from whatever source. What magical nutrients are only found in fruits and veggies?
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mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
You don't need to wonder. My diet is being monitored by my GP (with a full range of bloodwork scheduled for March), and I don't log the supplemental vitamins I am taking to fill in the gaps left by things I can't eat because they do much more immediate and long term harm than eating the full range and quantity of grains and vegetables.
Just out of curiosity, do you make the same comment to people on a limited calorie diet - but not specifically low carb - who fill our their calories with a range of food you believe is not nutritionally adequate?0 -
Back on topic, I am on a healthy low carb ratio: 40% carbs, 30% protein, 30% fat. Still sounds like a lot of carb but all fruits and veggies contribute to that. This was advised by a professional for me and I find it easy to put percentages into MFP food goals.0
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Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
You are not seeing a lot of fruits and veggies because they are high in carbs - that is the nature of a low carb, moderate protein (or ketogenic) diet. If I eat more than 15-20 carbs in a 3 hour period, it elevates my blood glucose to a level at which it is likely to damage the beta cells in my pancreas (decreasing the period of time before I become insulin insufficient, not to mention increasing the likelihood I will develop neuropathy). In addition, my mental acuity is much greater when my blood sugar is in the normal (not diabetic normal) range - a totally unexpected bonus of lowering my blood sugar (or eating low carbs. Since the two happened simultaneously, I don't know which caused the change).
Dairy (especially cheese) has fat calories (energy that replaces the energy I'm not getting from carbohydrates), a reasonable fat/protein ratio (to keep the protein at a level it is not doing damage to my kidneys) but no carbs. My bloodwork in March will determine whether having such a high dairy fat content fits within cholesterol management (which, for diabetics, are half of the permissible levels for non-diabetics). If the dangerous LDL particles (the small dense ones) are too high, relative to the remaining numbers (there are two ratios that are key to determining heart health), my doctor and I will adjust my diet. Unlike many doctors, my doctor has a clue about low carb diets, understands the consequences, is ordering the appropriate (non-standard) tests and will work with me to adjust it as needed.
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mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
You don't need to wonder. My diet is being monitored by my GP (with a full range of bloodwork scheduled for March), and I don't log the supplemental vitamins I am taking to fill in the gaps left by things I can't eat because they do much more immediate and long term harm than eating the full range and quantity of grains and vegetables.
Just out of curiosity, do you make the same comment to people on a limited calorie diet - but not specifically low carb - who fill our their calories with a range of food you believe is not nutritionally adequate?
BUMP!0 -
OP do you have a medical condition or advice from your doctor that reducing your carbs is necessary or advisable, or are you looking into LCHF for weight loss and diet adherence?0
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mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
You can start with protein, 1g/lb lean body mass. I eat 115-120g protein.
I try to keep Carbs at 75g or less if I'm trying to lose body fat.
The rest is Fat. It's usually 45-50% of my cals each day.
I stay in a deficit if I consume 1600-1800cals/day ( and moderate exercise)
I lose rapidly doing this, 2lbs/week.
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Some people eat really badly and take supplements but as long as they lose weight they believe it's a-ok, that they go around advising others is worrisome
I wasn't aware that you were privy to the conversations between my doctor and I about diabetes management (or what runs through my mind) that would give you the information needed to make the assessment that I'm "eat[ing] really badly and taking supplements" and believe it is "a-ok" "as long as [ I] lose weight."
In virtually every post (or thread in which I have posted) I have noted that my diet is related to managing diabetes. In many of those I have also included that I am under the care of a doctor who is fully aware of and supports my diet. Although I haven't been explicit about it (because it is not really any of your business), at my last visit he reviewed my food diary for the two preceding months, and we had a detailed discussion about the composition of my diet, what makes sense relative to diabetes, what makes sense relative to the increased risk of coronary artery disease that goes along with diabetes, what makes sense relative to my autoimmune hypothyroid condition, and what makes sense relative to overall health. We will do a similar review in March, along with a full panel of bloodwork (including several non-standard tests) to evaluate what, if anything needs to change.
Although I am also losing weight, I don't need a low carb diet to do that. If all I was interested in was losing weight, my diet would be far simpler - and I would be a much happier camper because I wouldn't have to count or log anything, or consider how dietary fat will impact my cardiovascular risk, or what supplements I need to take because my body cannot tolerate any significant quantity of grains or dense carbs. My sole goal for eating low carb is to slow the progress of my diabetes so I can live another 50 years with all of my fingers, toes, and organs intact, with my sight intact, and without neuropathy. That means keeping my blood glucose within normal ranges, not diabetic normal ranges.
I do encourage people with diabetes or pre-diabetes to explore low carb diets, because it makes it possible for type 2 diabetics to have completely normal blood sugar levels - at any weight. Elevated blood glucose does damage, and allowing it to stay elevated (diabetic "normal") levels while one slowly loses weight in the hope that weighing less will eventually make a difference is a recipe for slow suicide. Eating low carb offers an immediate ability to manage blood glucose, without losing an ounce (and often without medication or insulin). (It is also effective for many type 1 diabetics as a way to to reduce their use of insulin and decrease the incidence of hypoglycemic events).
My doctor is very involved in managing my, so your assumptions about whether my diet is unhealthy are unwarranted, as are your assertion that all I care about is losing weight.0 -
It isn't necessarily a nutrient. Nutrients are things required to live period, not all things known to have health benefits. It is possible that certain phytochemicals making up fruits and vegetables have health benefits without being essential to human life._Terrapin_ wrote: »mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
Whoa.. wait, I thought that a micronutrient was the same from whatever source. What magical nutrients are only found in fruits and veggies?
Here's what we do. The American Cancer Institutes says that there is overwhelming evidence based on 150+ studies that 5+ surviving of fruit and vegetables reduce cancer risks, and mortality rates.
There are other studies, particularly I remember Harvard's health symposium lectures mentioning one of the, that show that people taking multi-vitamin and mineral supplements don't reliably show any particular decreases in health mortality rates from any outcome.
So, I would now make a subtractive inference. We know fruits and vegetables contain micronutrients and other stuff, and that between those two, they lower mortality incidence. We know know micronutrients on their own do not lower mortality incidence. Disjunctive syllogism seems to give me the inference that something in fruits and vegetables that is not micro-nutrients causes lower mortality incidence.0 -
Hi, I don't have diabetes. But, I have been through a medical injury that has caused many problems including neuropathy. And I need to prevent my insulin from going too high. I don't eat low carb because I am nearly vegan due to a histamine intolerance triggered by the medical injury. I eat one egg yolk a day for B12 (I have a bad reaction to B12 supplements), I have a histamine reaction to the egg white and it increases the neuropathy. I am not trying to lose weight. I actually would prefer to gain at least 5 pounds. My macros are set at 45% carb, 40% fat, 15% protein. Most days I am a bit under on the protein (but it's sufficient for me), and over on fat, my carbs are usually right on target (around 236). I eat vegetables, some fruits, nuts, seeds, coconut milk, quinoa, beans (mainly chikpeas), one egg yolk. Beans also help lower insulin. My calories are set at 2100.0
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It isn't necessarily a nutrient. Nutrients are things required to live period, not all things known to have health benefits. It is possible that certain phytochemicals making up fruits and vegetables have health benefits without being essential to human life._Terrapin_ wrote: »mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
Whoa.. wait, I thought that a micronutrient was the same from whatever source. What magical nutrients are only found in fruits and veggies?
Here's what we do. The American Cancer Institutes says that there is overwhelming evidence based on 150+ studies that 5+ surviving of fruit and vegetables reduce cancer risks, and mortality rates.
There are other studies, particularly I remember Harvard's health symposium lectures mentioning one of the, that show that people taking multi-vitamin and mineral supplements don't reliably show any particular decreases in health mortality rates from any outcome.
So, I would now make a subtractive inference. We know fruits and vegetables contain micronutrients and other stuff, and that between those two, they lower mortality incidence. We know know micronutrients on their own do not lower mortality incidence. Disjunctive syllogism seems to give me the inference that something in fruits and vegetables that is not micro-nutrients causes lower mortality incidence.
You have implied that these studies proved f/v intake caused reduced cancers and lowered mortality. It may be true, but it is not proven. With that said, I do think there is something there too and beleive whole natural foods are very desirable.
Other foods that contain phytochemicals - foods that most low carbers eat frequently - are nuts, seeds, some legumes, fungi, teas, coffees, wines, cocoa, herbs and spices and also eating in addition to fruits and vegetables. Over focusing on fruit and veggie intake alone for complex plant chemicals isn't really relevant to a low carber who is inclined toward minding something more than just macros.
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It isn't necessarily a nutrient. Nutrients are things required to live period, not all things known to have health benefits. It is possible that certain phytochemicals making up fruits and vegetables have health benefits without being essential to human life._Terrapin_ wrote: »mirandadawn2 wrote: »Hi everyone!
I was wondering if anyone has any advice on how I can figure my percentages for low carb & higher fat and protein intake. What would be the best way to figure this out? Thanks for any advice you can give! :-)
My diary is open. I'm eating (generally) fewer than 50 net carbs - no more than 15-20 in a 3 hour period. (The quantity depends on how my blood glucose meter reacts.)
I have to wonder what you're getting your vitamins from, honestly.
Probably from quality meats, dairy, eggs, nuts, vegetables, berries and maybe a multivitamin. It isn't hard to get the nutrients you need without fortified grains (essentially vitamins added to food) or tropical fruits.
Yeah but I looked at that diary and I'm not seeing a lot of fruit and veggies. That's why I'm wondering if such a diet is healthy.
A lot of veggies or fruits (especially) are not required for good health. Other quality foods beyond produce are nutritious as well. Meats, dairy, nuts and eggs are very nutritious foods.
So what is good health? If 5 to 8 daily servings of fruit and vegetables reduces your chance of stroke and heart disease by 30% this is what?!? Wrong?!? I think you want to define things to meet your extreme restrictions of your diet. Unfortunately, meta studies have proven 5 to 8 servings daily of fruit and vegetables improve many health markers.
Whoa.. wait, I thought that a micronutrient was the same from whatever source. What magical nutrients are only found in fruits and veggies?
Here's what we do. The American Cancer Institutes says that there is overwhelming evidence based on 150+ studies that 5+ surviving of fruit and vegetables reduce cancer risks, and mortality rates.
There are other studies, particularly I remember Harvard's health symposium lectures mentioning one of the, that show that people taking multi-vitamin and mineral supplements don't reliably show any particular decreases in health mortality rates from any outcome.
So, I would now make a subtractive inference. We know fruits and vegetables contain micronutrients and other stuff, and that between those two, they lower mortality incidence. We know know micronutrients on their own do not lower mortality incidence. Disjunctive syllogism seems to give me the inference that something in fruits and vegetables that is not micro-nutrients causes lower mortality incidence.
You have implied that these studies proved f/v intake caused reduced cancers and lowered mortality. It may be true, but it is not proven. With that said, I do think there is something there too and beleive whole natural foods are very desirable.
Other foods that contain phytochemicals - foods that most low carbers eat frequently - are nuts, seeds, some legumes, fungi, teas, coffees, wines, cocoa, herbs and spices and also eating in addition to fruits and vegetables. Over focusing on fruit and veggie intake alone for complex plant chemicals isn't really relevant to a low carber who is inclined toward minding something more than just macros.
It was enough to prove it to the American Cancer Institute. If you want to be hung up on what is proof, I have to tell you, there is no positive proof in science, it isn't how it works. All science can ever say is "we haven't found a contradicting evidence, yet".
The problem with the laundry list of items you've noted in ketogenic diets is ... they aren't fruits and vegetables, so we can't extrapolate that even if it is phytochemicals, that those things contain the phytochemicals that fruits and vegetables contain. The leading hypotheses tend to be that various phytochemicals have various health benefits, so that eating a variety, particularly a variety of colors, is important. In contrast, low carb, and particularly ketogenic diets are rather ... monochromatic.
I wonder, would a dog on ketogenic diet with mushrooms and coffee get the same benefits as a human does from a variety of fruits and vegetables?0
This discussion has been closed.
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