Increasing protein intake while keeping carbs, fat and cholesterol down...HOW?!
Replies
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cwolfman13 wrote: »Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.
You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.
For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.
Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.
Where your weight is concerned, calories are what matter, not your macros or macro ratios.
I hear so many different opinions on this. I'm really just trying to safeguard my heart health as much as I can, as there have been some issues with this within my family.
There's opinions and then there are facts. You should follow the science. Cholesterol in food has no impact on the cholesterol in your blood. In addition, the levels in your blood are a symptom, not the disease.
http://www.aarp.org/health/healthy-living/info-2015/cholesterol-myths.html
Actually, the thinking now is that your response to dietary cholesterol depends on your genes.
"There is wide interindividual variation in the lipid and lipoprotein responses to dietary change".
"This is the first systematic review of the literature, and it summarizes results available from 74 relevant articles. There is evidence to suggest that variation in the genes for apolipoprotein (apo) A-I, apo A-IV, apo B, and apo E contributes to the heterogeneity in the lipid response to dietary intervention."
http://ajcn.nutrition.org/content/77/5/1098.full
If there were heart disease in my family I would definitely err on the side of caution.0 -
goldthistime wrote: »cwolfman13 wrote: »Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.
You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.
For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.
Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.
Where your weight is concerned, calories are what matter, not your macros or macro ratios.
I hear so many different opinions on this. I'm really just trying to safeguard my heart health as much as I can, as there have been some issues with this within my family.
There's opinions and then there are facts. You should follow the science. Cholesterol in food has no impact on the cholesterol in your blood. In addition, the levels in your blood are a symptom, not the disease.
http://www.aarp.org/health/healthy-living/info-2015/cholesterol-myths.html
Actually, the thinking now is that your response to dietary cholesterol depends on your genes.
"There is wide interindividual variation in the lipid and lipoprotein responses to dietary change".
"This is the first systematic review of the literature, and it summarizes results available from 74 relevant articles. There is evidence to suggest that variation in the genes for apolipoprotein (apo) A-I, apo A-IV, apo B, and apo E contributes to the heterogeneity in the lipid response to dietary intervention."
http://ajcn.nutrition.org/content/77/5/1098.full
If there were heart disease in my family I would definitely err on the side of caution.
This is what I mean by "different opinions."0 -
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@PlantBasedKnight it is presumptuous of you to assume I haven't done my research. Your conclusions leave me wondering how selective you were with yours.0
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The low fat plant based lifestyle is working for me whether I want to lose or gain weight. I do not have to diet, yo-yo, do portion control and the chances of me getting cancer, diabeties, or heart disease is lower becuz of that. I have family and friends all saying you have to eat animal protein who are very unhealthy. I'll take off my vegan hat amd wont go so far as to say you have to eliminate it completely to be healthy, but you do have to reduce meat and dairy, cholesterol, saturated fats, and added sugars as much as possible to be your healthiest. Even the American Heart Association, World Health Organization and the new Dietary Guidelines recommend reducing meat and dairy and industrialized sugar as much as possible to reduce your risks of these diseases.0
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No thanks. I am 55 and look younger, lost over 85 pounds in the past three years, blood work freakishly normal, iron low from congenital condition, and my blood PH is identical to yours. Everyone's is.0
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Oh, and more nutritional training than yours.0
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The low fat plant based lifestyle is working for me whether I want to lose or gain weight. I do not have to diet, yo-yo, do portion control and the chances of me getting cancer, diabeties, or heart disease is lower becuz of that. I have family and friends all saying you have to eat animal protein who are very unhealthy. I'll take off my vegan hat amd wont go so far as to say you have to eliminate it completely to be healthy, but you do have to reduce meat and dairy, cholesterol, saturated fats, and added sugars as much as possible to be your healthiest. Even the American Heart Association, World Health Organization and the new Dietary Guidelines recommend reducing meat and dairy and industrialized sugar as much as possible to reduce your risks of these diseases.
My dairy intake varies, though it has been higher lately (I eat a lot of plain yogurt for protein). I don't eat much red meat; mostly chicken, fish, and turkey, but I do love cream in my coffee I love my Spirutein with almond-coconut milk and powdered peanut butter. My husband gets on my case about eating more meat, but after 12 years of single motherhood on one income, I have definitely adjusted to life without a lot of meat lol. I think I'm going to eat a bit more fish, keep up with the yogurt, and get in an extra Spirutein shake every day. Oh, and uncured deli meats! Those I do like
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cwolfman13 wrote: »Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.
You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.
For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.
Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.
Where your weight is concerned, calories are what matter, not your macros or macro ratios.
I'm eager to see if the FDA really removes that recommendation and the studies behind it. If anyone has read good studies that clearly state dietary cholesterol does NOT raise blood cholesterol, I'd like to read them.
I've read numerous articles and studies now that state dietary cholesterol DOES raise blood cholesterol but the rate of absorption is different for everyone. Factors as to why someones LDL may have went down after eating eggs could be from other dietary changes too, weight loss, prescription drugs, time the test was taken, the rate of absorption and it doesn't mean damage is not being done that isn't being tested for at the time.
"Yes, eggs are by far the number one source of cholesterol in the American diet, but some letters to the editor protested that dietary cholesterol may have very little impact on blood cholesterol levels, citing a study published in 1971 performed on eight people. But if one looks at dozens of studies together, covering hundreds of study subjects, we find that blood cholesterol concentration is “clearly increased by added dietary cholesterol.” In my video, Debunking Egg Industry Myths, there is an extreme example just to illustrate: a year in the life of a study subject taken on and off eggs. First, the researchers take him off eggs, putting him on a cholesterol-free diet, and his blood cholesterol plummets within just three weeks. Then they give him lots of eggs, and his cholesterol shoots back up, stays high until they take the eggs away and put him back on the cholesterol free diet, and so on and so forth. The researchers were essentially turning his high blood cholesterol on and off like a light switch (made out of eggs)." Dr. Gregor
Here are the sources with links under the videos.
http://nutritionfacts.org/video/debunking-egg-industry-myths/
http://nutritionfacts.org/2015/08/18/dietary-cholesterol-affects-blood-cholesterol-levels/0 -
PlantBasedKnight wrote: »@BecomingBane you are vegan so the above does not apply on you. Consuming vegetables balances the excess acidity and you are not consuming highly acid-generating food to begin with. Same here I am vegan. if you had read my post you wouldn't have missed that I said "High protein diet (namely animal based proteins) does the following to you..."
@jgnatca the acidity junk you mentioned is not junk at all. Do the research and learn for yourself. As for how much protein you need, it depends on your level of growth. You are the fastest in growth when you are a little baby drinking only mother's milk. Mother's milk contain about 5% of its calories from protein. Once you are an adult you are not growing as fast as a baby even if you are a body builder. So 5% is still all you need. the body can tolerate high protein intake if you are balancing the acidity with vegetables but then you will be prompting cancer growth. Moreover, with all due respect I don't think you can give an advice when you yourself need some health attention!
@janejellyroll humans can survive on whiskey and cigarettes if they have to but the price healthwise will be high. I am talking about being fit and healthy inside and outside for as long as one can live. A life style.
@calimom00 there is no magic here, and you do not need to force yourself to eat things you hate (I mean here fish eggs dairy and all animal products). if you are iron deficient you need to consume more green leafy vegetables (spinach, kale, cabbage, arugula etc). Plants contain all the nutrition/vitamins/minerals that you need. Once you fix your food style, your body loses excess weight automatically just be patient. enjoy https://youtube.com/user/thevegancorner/videos
Humans couldn't survive on whiskey and cigarettes. Humans on a "diet" of just whiskey and cigarettes would die and they would die fairly quickly.
Do you mean that humans can consume whiskey and cigarettes, along with other things, and still be healthy? I believe there is a level of whiskey consumption that is compatible with health (I disagree for cigarettes, though).
I am also talking about being fit and healthy. If you're claiming that it is impossible to thrive on a high protein diet, then you will have to explain the populations that are thriving on diets with higher levels of protein.0 -
White fish has very low fat.
And I love Siggi's Icelandic Skyr; depending on flavor around 15g protein, 0g fat, & 12g carb (natural sugars, no additives)0 -
Best sources of protein: https://www.myliporidex.com/blog/best_protein_sources1
This is great, I have been getting bored with my plain old chicken breast and always looking for other good ideas to get my protein.0 -
Best sources of protein: https://www.myliporidex.com/blog/best_protein_sources1
This is great, I have been getting bored with my plain old chicken breast and always looking for other good ideas to get my protein.
I know...plus there is so much misinformation out there about what foods are the best sources of protein...pretty funny actually.0 -
Hey, everyone. I'm hoping someone can help, as I'm struggling here
Since I started flexible dieting/IIFYM, I have realized how little protein I've been getting, while my fat and carb intake was really high. I want to remedy that without sending my cholesterol flying. It doesn't help that I'm not a huge fan of meat or dairy, but I'm trying to be more open-minded. This is starting to frustrate me, but I don't want to give up. Any advice?
I'm going to stick my neck out here because some folks think high protein is Bologna and unhealthy, and suggest to go the total opposite with high carbs and low fat/protein. First, everyone's body is different. If I ate high carbs and low protein (like a dietitian put me on years ago) I will crash! It's how your body absorbs the foods your putting into it. Carbs trigger insulin and my body reacts by crashing into low blood sugar, hypoglycemia. Protein, on the other hand, is low to digest and doesn't create the spike that sends my body crashing. Everyone's different.the one constant is that if yo overload on carbs, everyone will crash sooner because carbs burn off fast in the body. That's why they create fast energy. However, the bad side to that is, if it's not properly balanced with a slower burning fuel (foods)), your energy bubble bursts and you are left sluggish, along with your digestive track, so foods aren't getting fully digested and much will get 'stored as fat' for later. So, I suggest you determine what your body's proper fuel (macro) leaves are to run efficiently. I've been on high protein (35-50%) for over 30 years. I just had a complete physical, all the blood work ups and everything. My body is in fine shape, liver included, for a 68 year old female. I'm not overweight, which I was when I tried increasing carbs, my cholesterol is fine, all function tests are within tolerances. My body can handle it, and needs it to run efficiently and healthy. Doctor said, "Don't change whatever it is your doing, it agrees with you". My macros have been much more consistent the last year after recovering from broken hip surgery, in order for my body to heal. I'm currently running 30-35% carbs, 20% fat, 45-50% protein. The days I switch those numbers around, I feel terrible the next day, all I'm saying is it works for me, and has for 30+ years with no side effects. I wish I could post my food chart here. I know exactly what foods are in which macro category and which ones are better or worse for maintaining my macro numbers. But alas, this old message board doesn't allow for attaching files or pics.0 -
I'd love to see your pic, @mlboyer100 . I get around the pic posting problem by uploading in a different public location (like Google +), then linking the picture here.0
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mlboyer100 wrote: »Hey, everyone. I'm hoping someone can help, as I'm struggling here
Since I started flexible dieting/IIFYM, I have realized how little protein I've been getting, while my fat and carb intake was really high. I want to remedy that without sending my cholesterol flying. It doesn't help that I'm not a huge fan of meat or dairy, but I'm trying to be more open-minded. This is starting to frustrate me, but I don't want to give up. Any advice?
I'm going to stick my neck out here because some folks think high protein is Bologna and unhealthy, and suggest to go the total opposite with high carbs and low fat/protein. First, everyone's body is different. If I ate high carbs and low protein (like a dietitian put me on years ago) I will crash! It's how your body absorbs the foods your putting into it. Carbs trigger insulin and my body reacts by crashing into low blood sugar, hypoglycemia. Protein, on the other hand, is low to digest and doesn't create the spike that sends my body crashing. Everyone's different.the one constant is that if yo overload on carbs, everyone will crash sooner because carbs burn off fast in the body. That's why they create fast energy. However, the bad side to that is, if it's not properly balanced with a slower burning fuel (foods)), your energy bubble bursts and you are left sluggish, along with your digestive track, so foods aren't getting fully digested and much will get 'stored as fat' for later. So, I suggest you determine what your body's proper fuel (macro) leaves are to run efficiently. I've been on high protein (35-50%) for over 30 years. I just had a complete physical, all the blood work ups and everything. My body is in fine shape, liver included, for a 68 year old female. I'm not overweight, which I was when I tried increasing carbs, my cholesterol is fine, all function tests are within tolerances. My body can handle it, and needs it to run efficiently and healthy. Doctor said, "Don't change whatever it is your doing, it agrees with you". My macros have been much more consistent the last year after recovering from broken hip surgery, in order for my body to heal. I'm currently running 30-35% carbs, 20% fat, 45-50% protein. The days I switch those numbers around, I feel terrible the next day, all I'm saying is it works for me, and has for 30+ years with no side effects. I wish I could post my food chart here. I know exactly what foods are in which macro category and which ones are better or worse for maintaining my macro numbers. But alas, this old message board doesn't allow for attaching files or pics.
you can totally post pictures.
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BecomingBane wrote: »mlboyer100 wrote: »Hey, everyone. I'm hoping someone can help, as I'm struggling here
Since I started flexible dieting/IIFYM, I have realized how little protein I've been getting, while my fat and carb intake was really high. I want to remedy that without sending my cholesterol flying. It doesn't help that I'm not a huge fan of meat or dairy, but I'm trying to be more open-minded. This is starting to frustrate me, but I don't want to give up. Any advice?
I'm going to stick my neck out here because some folks think high protein is Bologna and unhealthy, and suggest to go the total opposite with high carbs and low fat/protein. First, everyone's body is different. If I ate high carbs and low protein (like a dietitian put me on years ago) I will crash! It's how your body absorbs the foods your putting into it. Carbs trigger insulin and my body reacts by crashing into low blood sugar, hypoglycemia. Protein, on the other hand, is low to digest and doesn't create the spike that sends my body crashing. Everyone's different.the one constant is that if yo overload on carbs, everyone will crash sooner because carbs burn off fast in the body. That's why they create fast energy. However, the bad side to that is, if it's not properly balanced with a slower burning fuel (foods)), your energy bubble bursts and you are left sluggish, along with your digestive track, so foods aren't getting fully digested and much will get 'stored as fat' for later. So, I suggest you determine what your body's proper fuel (macro) leaves are to run efficiently. I've been on high protein (35-50%) for over 30 years. I just had a complete physical, all the blood work ups and everything. My body is in fine shape, liver included, for a 68 year old female. I'm not overweight, which I was when I tried increasing carbs, my cholesterol is fine, all function tests are within tolerances. My body can handle it, and needs it to run efficiently and healthy. Doctor said, "Don't change whatever it is your doing, it agrees with you". My macros have been much more consistent the last year after recovering from broken hip surgery, in order for my body to heal. I'm currently running 30-35% carbs, 20% fat, 45-50% protein. The days I switch those numbers around, I feel terrible the next day, all I'm saying is it works for me, and has for 30+ years with no side effects. I wish I could post my food chart here. I know exactly what foods are in which macro category and which ones are better or worse for maintaining my macro numbers. But alas, this old message board doesn't allow for attaching files or pics.
you can totally post pictures.
Haha I just watched that episode last night0 -
http://www.myfitnesspal.com/topics/show/926789-protein-sources
http://www.rippedrecipes.com Cool place for ideas.
proteinpow.com I forget why I have this but maybe worth a look.
have fun, enjoy the protein increase.0 -
I would suggest meal prepping ahead of time just to make sure that you are getting enough protein throughout the week. I know for me that is the only way I can be sure I am eating what I set out to for the day!0
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PlantBasedKnight wrote: »mandykent111 wrote: »I am also talking about being fit and healthy. If you're claiming that it is impossible to thrive on a high protein diet, then you will have to explain the populations that are thriving on diets with higher levels of protein.
Who are those populations? the Eskimo with life span of 40 years? the American with 30% obesity rate and 1200000 death per year due to heart attack? where are they ?
You can survive on a high protein diet and the price healthwise will be high. The bottom line is humans DO NOT need high protein intake (more than 10% of the calories) to function properly.
Surprisingly, I am not dead yet. Maybe the green beans saved me?
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cwolfman13 wrote: »Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.
You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.
For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.
Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.
Where your weight is concerned, calories are what matter, not your macros or macro ratios.
I'm eager to see if the FDA really removes that recommendation and the studies behind it. If anyone has read good studies that clearly state dietary cholesterol does NOT raise blood cholesterol, I'd like to read them.
I've read numerous articles and studies now that state dietary cholesterol DOES raise blood cholesterol but the rate of absorption is different for everyone. Factors as to why someones LDL may have went down after eating eggs could be from other dietary changes too, weight loss, prescription drugs, time the test was taken, the rate of absorption and it doesn't mean damage is not being done that isn't being tested for at the time.
"Yes, eggs are by far the number one source of cholesterol in the American diet, but some letters to the editor protested that dietary cholesterol may have very little impact on blood cholesterol levels, citing a study published in 1971 performed on eight people. But if one looks at dozens of studies together, covering hundreds of study subjects, we find that blood cholesterol concentration is “clearly increased by added dietary cholesterol.” In my video, Debunking Egg Industry Myths, there is an extreme example just to illustrate: a year in the life of a study subject taken on and off eggs. First, the researchers take him off eggs, putting him on a cholesterol-free diet, and his blood cholesterol plummets within just three weeks. Then they give him lots of eggs, and his cholesterol shoots back up, stays high until they take the eggs away and put him back on the cholesterol free diet, and so on and so forth. The researchers were essentially turning his high blood cholesterol on and off like a light switch (made out of eggs)." Dr. Gregor
Here are the sources with links under the videos.
http://nutritionfacts.org/video/debunking-egg-industry-myths/
http://nutritionfacts.org/2015/08/18/dietary-cholesterol-affects-blood-cholesterol-levels/
http://health.gov/dietaryguidelines/2015-scientific-report/pdfs/scientific-report-of-the-2015-dietary-guidelines-advisory-committee.pdf
Page 17, line 642 is the UDSA's recommendation on dietary cholesterol.0 -
PlantBasedKnight wrote: »mandykent111 wrote: »I am also talking about being fit and healthy. If you're claiming that it is impossible to thrive on a high protein diet, then you will have to explain the populations that are thriving on diets with higher levels of protein.
Who are those populations? the Eskimo with life span of 40 years? the American with 30% obesity rate and 1200000 death per year due to heart attack? where are they ?
You can survive on a high protein diet and the price healthwise will be high. The bottom line is humans DO NOT need high protein intake (more than 10% of the calories) to function properly.
American obesity rate is over 60%, which is high in fat, high in ultra processed carbs, low in fiber, and low in exercise. The obesity rate is what drives CVD which drives the heart attacks.
There are tons of research supporting higher protein as a means to maintain lean body mass. Below has a sample of it.
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake
And 1g of protein per lb of lean body mass is generally not considered high, but rather moderate.
And while humans only need a low level of protein and fats, I would like to point out that carbs are a non essential macronutrient as your body can create glucose through gluconeogenesis0 -
Orgain plant based organic protein powder with 25 g of protein per serving is what I take every morning. Mixed with Almond milk. Created by a physician who had cancer. He research all the protein powders and concluded that most of them have things in them that wasn't healthy. His wife is also a registered dietitian and they created this protein powder which is super healthy, organic, and 25 g of protein per serving.his cancer is in remission after treatment and changing his diet to vegetarian and all organic. I get the Vanilla bean which I love and I can add organic peanut butter to it or organic cocoa powder. I sometimes have one of the shakes after work out to rebuild muscle. It's available through Amazon and eBay and their actual site. I also love their chocolate and their coffee flavors it comes in powder or pre-mixed and ready to drink.0
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PlantBasedKnight wrote: »mandykent111 wrote: »I am also talking about being fit and healthy. If you're claiming that it is impossible to thrive on a high protein diet, then you will have to explain the populations that are thriving on diets with higher levels of protein.
Who are those populations? the Eskimo with life span of 40 years? the American with 30% obesity rate and 1200000 death per year due to heart attack? where are they ?
You can survive on a high protein diet and the price healthwise will be high. The bottom line is humans DO NOT need high protein intake (more than 10% of the calories) to function properly.
American obesity rate is over 60%, which is high in fat, high in ultra processed carbs, low in fiber, and low in exercise. The obesity rate is what drives CVD which drives the heart attacks.
There are tons of research supporting higher protein as a means to maintain lean body mass. Below has a sample of it.
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake
And 1g of protein per lb of lean body mass is generally not considered high, but rather moderate.
And while humans only need a low level of protein and fats, I would like to point out that carbs are a non essential macronutrient as your body can create glucose through gluconeogenesis
Absolutely agree. Well said.0 -
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We're seeing a partisan debate here, clearly a first-world problem. Macro portioning is not the live-or-die issue here.0
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PlantBasedKnight wrote: »@richln no offense mate , you are not dead but probably you are on the rout to become sick eventually if you keep your high protein intake (especially if its animal protein) check your blood every 6 months and compare it to some one healthy in their 20s. if it doesn't match. you are on your way to a big trouble.
@psulemon "I would like to point out that carbs are a non essential macronutrient as your body can create glucose through gluconeogenesis "
Seriously? I think you mean by non-essential that your body doesn't use carbs to directly build up body tissue. well carbs are the fuel. the gluconeogenesis you mentioned happens at starvation of carbs when the body starts breaking down the muscle tissues to make glucose to feed the brain. Doesn't sounds very good to me. its a very expensive process. you will feel lethargic and tired all the time and you will survive on coffee and caffeinated drinks.
And please, when I say carbs, don't think of white sugar and coockies ok. carbs are whole foods:
whole Fruits (not only juice or canned)
whole Vegetables (raw or steamed or lightly cooked)
whole Root vegetables (steamed or boiled) ****
Squashes (steamed boiled or roasted)
Whole grains (wheat, rice, corn, barley, oats etc..) boiled, or made into a dough. minimally processed ****
whole Legumes (cooked steamed or roasted)
non of the above should be prepared fried, with oil/butter, or any type of fat on earth.
**** This does not include in any case the following: chips, crisps, white flour products, supermarket cakes and cookies and biscuits as they are actually fats not carbs, pretzels and processed junk alike.
whole foods mentioned above contains all the essential fats and proteins you need to build and maintain your body, and all the carbs that you need to function properly
By non essential, I mean just that. There is NO MINIMUM requirement of consumption. Your body can produce glucose.
The problem you are facing, is you are so biased in your views, that you don't want to see the science. Fats, don't make you fat. And eating fats =/= eating nothing by fried foods, tons of saturate fats and other junk. When I eat fats, I tend to focus on unsaturated fats: Peanut butter and, olive oil, dark fish (tuna & salmon particularly) and other lean meat (personally, Bison is one of my favorites).
Side note - one of the most successful diets identified is the Mediterranean diet which follows these principles.
And you keep making this non sense requirement that you will feel lethargic and tired, but that doesn't apply to everyone. Personally, when I am on a high carb diet, I thrive (and it's why I eat 45-50% of my calories from carbs) but my doesn't. When she high carbs (and not junk food) she has to take a nap because she gets so exhausted.
And honestly, you should probably try to get information from outside of just one source.0
This discussion has been closed.
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