LCHF - Low Carb High Fat Diet Ver 2

[TIB]

No one can force you to act differently. You're a big boy and make your own decisions. Correct. Generally I ignore the 2.5% loony's on either side of the Gaussian Curve

 

Just keep in mind that it's not just the number of years, it's the quality. Quite correct. With this carnivorous thing the amount I spend on toothpicks ruins my budget for the wines I really would like to buy.

 

Let's also not forget that your steak was once a living, breathing, thinking individual, who had to live a short life and die a violent death to end up on your plate. Your life choices do not only affect you. Once again correct. Perhaps you should tell that to the Lion chasing the antelope. Ah, but then a Lion is inhumane so they can be inhumane to other inhumanes

 

Lets continue chewing the fat.....

Edited June 12, 2018 by TIB

[lechatnoir]

Message me then. I'm curious to hear your views.  

 

From a LCHF perspective, I doubt you have anything to teach me, and I very much doubt you're willing to learn

[Dogs]

okay, so - after what has been an utterly atrocious first 5 months of the year, culminating in a complete and utter failure to lose any more than 2kg since January, I've culled. Culled all the refined carbs in my house, stocked up on good oils (olive, avo & coconut) as well as cruciferous veg and good meat (steak & chicken)

 

From now, I'm going to be strictly following the "Keto-Gains" style version of LCHF, which is broadly described as low carb, adequate protein, adequate on fat. Fat intake depends on your goals - to lose, less fat. To gain, more fat. 

 

Hi

If you are on Facebook, go look at this group: "Zest for Life - correcting weight and health".  Some good advice and ideas offered.

Following properly it worked like a charm ( I did not do all the supplements) as it is more lifestyle change than a short time diet.

Unfortunately I succumbed to life's temptations...

Good luck

[Odinson]

From a LCHF perspective, I doubt you have anything to teach me, and I very much doubt you're willing to learn

 

'Your perspective', guy. Read your own posts. 

 

If you're unwilling to engage in a discussion, just say so. 

[Escapee..]

Just another topic in Hubland where "I am right and you are wrong" is the norm 

[Tuxstir]

'Your perspective', guy. Read your own posts. 

 

If you're unwilling to engage in a discussion, just say so. 

 

Odinson.. we get it, you want go the route of our food, and while plants are good for us, one cannot survive and live a health life on just a plant based diet, in order to do that you need to take supplements like B12, that in its self should tell you a little something about the Vegan / vegetarian diet. but you can live a health natural life just on animal products.

 

we humans are made to eat both animal and plants, if you don't believe me just look at your teeth.

 

we need fat in our diet, we need protein in our diet and we need fruit and veg, but the "New Science" is finding the RDA is all out of whack, and the reason why Type 1,2 and 3 diabetes is becoming all the more prevalent is the fact that over the last 60 years we have been following the RDA to well..

 

come over have some nice tender fatty steak with us.. you'll enjoy it. and its good for the environment too

[DaleE]

okay, so - after what has been an utterly atrocious first 5 months of the year, culminating in a complete and utter failure to lose any more than 2kg since January, I've culled. Culled all the refined carbs in my house, stocked up on good oils (olive, avo & coconut) as well as cruciferous veg and good meat (steak & chicken)

 

From now, I'm going to be strictly following the "Keto-Gains" style version of LCHF, which is broadly described as low carb, adequate protein, adequate on fat. Fat intake depends on your goals - to lose, less fat. To gain, more fat. 

 

Given that I need to lose, I'm limiting fat to the macros pumped out by their calculator, based on 20g carbs (net), sufficient protein @ 1g / lean lb bodyweight and fat for the rest. This results in 160g protein, 90g fat, 20g carbs. 

 

This is a slight departure from the typical "therapeutic" keto that many groups propose, but I feel that they have the right mixture of results, evidence and know-how to back up their claims. 

 

All tracking will be done via MFP, and I'll be making my own mayo, sauces and everything else, from scratch. 

 

I realise that this is about the eleventy millionth time I've hit a "reboot", but I'm over it, and my divorce is almost complete. Just awaiting a court date. 

 

Will check back in as I progress (hopefully)

 

 

Firstly, best of luck with this. The first few weeks are never easy.

 

Having had to reboot myself a few times over the last few years, can I offer the following advice?

 

Macros and measuring and sourcing special foods and all that is ok for a while but I found it unsustainable when 'normal' life stuff like family, work, travelling and training got busy. I found that thinking about food in just two types made more sense:

1. Eat 80-90% (by volume) veggies and anything green. This is the bulk of my diet, so normally salad for lunch (I'm not much of a breakfast person) and either salad or veggies for supper.

2. Eat 10-20% (by volume) Meat, Fish and chicken. Normally a reasonable sized portion for dinner and sometimes with lunch.

 

So, I can hear you shouting ... "what about the fat??"

Well, I have found that I don't really need to go looking for fat. I have some olive oil on salads, cook with butter, don't actively avoid fatty meats (bacon, ribeye, etc), have cream in coffee, etc, etc.  This gives me enough fat in the diet. 

I tried bullet proof coffee and fat bombs and all that but just found it unnecessary and a lot of PT.

 

Lastly, as you correctly mentioned your body will burn fat but ONLY when insulin levels are low. We normally measure / express this as being 'in ketosis' because its hard to measure insulin daily. So if you do end up having carbs remember that your fat burning switches off for a period. How quickly and how long it switches off for is dependant on you and your insulin production.

[Escapee..]

Firstly, best of luck with this. The first few weeks are never easy.

 

Having had to reboot myself a few times over the last few years, can I offer the following advice?

 

Macros and measuring and sourcing special foods and all that is ok for a while but I found it unsustainable when 'normal' life stuff like family, work, travelling and training got busy. I found that thinking about food in just two types made more sense:

1. Eat 80-90% (by volume) veggies and anything green. This is the bulk of my diet, so normally salad for lunch (I'm not much of a breakfast person) and either salad or veggies for supper.

2. Eat 10-20% (by volume) Meat, Fish and chicken. Normally a reasonable sized portion for dinner and sometimes with lunch.

 

So, I can hear you shouting ... "what about the fat??"

Well, I have found that I don't really need to go looking for fat. I have some olive oil on salads, cook with butter, don't actively avoid fatty meats (bacon, ribeye, etc), have cream in coffee, etc, etc.  This gives me enough fat in the diet. 

I tried bullet proof coffee and fat bombs and all that but just found it unnecessary and a lot of PT.

 

Lastly, as you correctly mentioned your body will burn fat but ONLY when insulin levels are low. We normally measure / express this as being 'in ketosis' because its hard to measure insulin daily. So if you do end up having carbs remember that your fat burning switches off for a period. How quickly and how long it switches off for is dependant on you and your insulin production.

 

Good post

 

"Not much of a breakfast person" does that mean you dont eat breakfast at all? 

[Escapee..]

 

 

 

 

 

[DaleE]

Good post

 

"Not much of a breakfast person" does that mean you dont eat breakfast at all? 

 

Not normally.  I do occasionally have breakfast - maybe once or twice a week, usually as a social thing (weekend breakfast with the family, etc)

 

The more I eat LCHF the longer I tend to go between meals. Sometimes only one meal a day.

[MTBeer]

okay, so - after what has been an utterly atrocious first 5 months of the year, culminating in a complete and utter failure to lose any more than 2kg since January, I've culled. Culled all the refined carbs in my house, stocked up on good oils (olive, avo & coconut) as well as cruciferous veg and good meat (steak & chicken)

 

From now, I'm going to be strictly following the "Keto-Gains" style version of LCHF, which is broadly described as low carb, adequate protein, adequate on fat. Fat intake depends on your goals - to lose, less fat. To gain, more fat. 

 

Given that I need to lose, I'm limiting fat to the macros pumped out by their calculator, based on 20g carbs (net), sufficient protein @ 1g / lean lb bodyweight and fat for the rest. This results in 160g protein, 90g fat, 20g carbs. 

 

This is a slight departure from the typical "therapeutic" keto that many groups propose, but I feel that they have the right mixture of results, evidence and know-how to back up their claims. 

 

All tracking will be done via MFP, and I'll be making my own mayo, sauces and everything else, from scratch. 

 

I realise that this is about the eleventy millionth time I've hit a "reboot", but I'm over it, and my divorce is almost complete. Just awaiting a court date. 

 

Will check back in as I progress (hopefully)

 

http://ketogains.com/wp-content/uploads/2016/06/KETO-food-pyramid-REVISED-791x1024.png

just wondering Myles, why only beef & chicken?

[Odinson]

Odinson.. we get it, you want go the route of our food, and while plants are good for us, one cannot survive and live a health life on just a plant based diet, in order to do that you need to take supplements like B12, that in its self should tell you a little something about the Vegan / vegetarian diet. but you can live a health natural life just on animal products.

 

we humans are made to eat both animal and plants, if you don't believe me just look at your teeth.

 

we need fat in our diet, we need protein in our diet and we need fruit and veg, but the "New Science" is finding the RDA is all out of whack, and the reason why Type 1,2 and 3 diabetes is becoming all the more prevalent is the fact that over the last 60 years we have been following the RDA to well..

 

come over have some nice tender fatty steak with us.. you'll enjoy it. and its good for the environment too

 

You're either horribly misinformed or being deliberately obtuse. Not to be insulting, that's just my observation. 

 

That being said, let's unpack your post. 

 

 

 

one cannot survive and live a health life on just a plant based diet, in order to do that you need to take supplements like B12, that in its self should tell you a little something about the Vegan / vegetarian diet. but you can live a health natural life just on animal products.

 

Let's have a look at this: 

 

Position of the American Dietetic Association: vegetarian diets

 

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence- based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.

 

Also, understand what B12 is. It is produced by microbes that blanket the earth. Thus, B12 is primarily found in the soil and water, whereafter it is consumed by animals. The only reason there is B12 in animal products is because they ate plants and drank water containing it. Vegans can't get that same B12 because B12 is filtered out of the water and washed from produce. I mean, you can get it, if you have some river water and eat produce with a little fecal matter on it. Also, livestock receive B12 supplementation.  

 

 

 

we humans are made to eat both animal and plants, if you don't believe me just look at your teeth.

 

This argument is sooooo weak. Tiny little canines is not an indicator of meat eating adaption. Have you seen a gorrila's teeth? 

 

 

 

we need fat in our diet, we need protein in our diet and we need fruit and veg, but the "New Science" is finding the RDA is all out of whack, and the reason why Type 1,2 and 3 diabetes is becoming all the more prevalent is the fact that over the last 60 years we have been following the RDA to well..

 

You're exactly right with that first bit. It's difficult to take a blanket approach to RDA, as countries can set their own and determine their own guidelines. Suffice to say, people aren't getting diabetes from fruits, vegetables, grains or legumes. I'll post some links a bit later. 

 

 

 

come over have some nice tender fatty steak with us.. you'll enjoy it. and its good for the environment too

 

Firstly, no. Secondly, no. Thirdly, the detrimental effect of animal agriculture is undeniable: 

 

Humans just 0.01% of all life but have destroyed 83% of wild mammals – study

 

The transformation of the planet by human activity has led scientists to the brink of declaring a new geological era – the Anthropocene. One suggested marker for this change are the bones of the domestic chicken, now ubiquitous across the globe.

 

The new work reveals that farmed poultry today makes up 70% of all birds on the planet, with just 30% being wild. The picture is even more stark for mammals – 60% of all mammals on Earth are livestock, mostly cattle and pigs, 36% are human and just 4% are wild animals.

 

“It is pretty staggering,” said Milo. “In wildlife films, we see flocks of birds, of every kind, in vast amounts, and then when we did the analysis we found there are [far] more domesticated birds.”

 

But our impact on the natural world remains immense, said Milo, particularly in what we choose to eat: “Our dietary choices have a vast effect on the habitats of animals, plants and other organisms.”

 

Livestock's Long Shadow

 

Livestock have a substantial impact on the world’s water, land and biodiversity resources and contribute significantly to climate change.

 

Directly and indirectly, through grazing and through feedcrop production, the livestock sector occupies about 30 percent of the ice-free terrestrial surface on the planet. In many situations, livestock are a major source of landbased pollution, emitting nutrients and organic matter, pathogens and drug residues into rivers, lakes and coastal seas. Animals and their wastes emit gases, some of which contribute to climate change, as do land-use changes caused by demand for feedgrains and grazing land. Livestock shape entire landscapes and their demands on land for pasture and feedcrop production modify and reduce natural habitats.

 

These are just simple examples. I'm not trying to convince you. Just presenting the facts. 

[Escapee..]

Interesting

 

 

 

 

come over have some nice tender fatty steak with us.. you'll enjoy it. and its good for the environment too

 

Study Finds Veganism Is 'Single Biggest Way' to Save the Planet

 

 

According to researchers at Oxford University, eschewing animal products will reduce an individual's carbon footprint by 73 percent.

 

A new study conducted by researchers at Oxford University and published in environmental journal Sciencefound that following a plant-based diet is “the single biggest way” to reduce global environmental destruction.

 

In one of the most comprehensive studies of its kind, researchers spent five years compiling data from 40,000 farms in 119 countries and examining the environmental impact of producing 40 foods—which amount to 90 percent of all food eaten on earth.

 

“A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use, and water use,” the study’s lead author Joseph Poore—who transitioned to veganism one year into the study—said.

 

Poore’s team found that the meat and dairy industries are responsible for 60 percent of global greenhouse gas emissions and that if individuals removed animal products from their diets, they would reduce their carbon footprint by 73 percent. The researchers also found that if meat and dairy production were to cease, global farmland use would be reduced by 75 percent.

 

“It is far bigger than cutting down on your flights or buying an electric car, which would only reduce greenhouse gas emissions,” Poore said. “Avoiding consumption of animal products delivers far better environmental benefits than trying to purchase sustainable meat and dairy.”

 

 

Poore’s findings support those of the Food and Agriculture Organization of the United Nations which found that animal agriculture produces more greenhouse gas emissions than the entire transportation sector combined.

 

 

https://www.seedfoodandwine.com/single-post/2018/06/04/Study-Finds-Veganism-Is-Single-Biggest-Way-to-Save-the-Planet

 

 

 

 

Edited June 13, 2018 by Escapee..

[MTBeer]

 

You're either horribly misinformed or being deliberately obtuse. Not to be insulting, that's just my observation. 

 

That being said, let's unpack your post. 

 

 

Let's have a look at this: 

 

Position of the American Dietetic Association: vegetarian diets

 

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence- based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.

 

Also, understand what B12 is. It is produced by microbes that blanket the earth. Thus, B12 is primarily found in the soil and water, whereafter it is consumed by animals. The only reason there is B12 in animal products is because they ate plants and drank water containing it. Vegans can't get that same B12 because B12 is filtered out of the water and washed from produce. I mean, you can get it, if you have some river water and eat produce with a little fecal matter on it. Also, livestock receive B12 supplementation.  

 

 

This argument is sooooo weak. Tiny little canines is not an indicator of meat eating adaption. Have you seen a gorrila's teeth? 

 

 

You're exactly right with that first bit. It's difficult to take a blanket approach to RDA, as countries can set their own and determine their own guidelines. Suffice to say, people aren't getting diabetes from fruits, vegetables, grains or legumes. I'll post some links a bit later. 

 

 

Firstly, no. Secondly, no. Thirdly, the detrimental effect of animal agriculture is undeniable: 

 

Humans just 0.01% of all life but have destroyed 83% of wild mammals – study

 

The transformation of the planet by human activity has led scientists to the brink of declaring a new geological era – the Anthropocene. One suggested marker for this change are the bones of the domestic chicken, now ubiquitous across the globe.

 

The new work reveals that farmed poultry today makes up 70% of all birds on the planet, with just 30% being wild. The picture is even more stark for mammals – 60% of all mammals on Earth are livestock, mostly cattle and pigs, 36% are human and just 4% are wild animals.

 

“It is pretty staggering,” said Milo. “In wildlife films, we see flocks of birds, of every kind, in vast amounts, and then when we did the analysis we found there are [far] more domesticated birds.”

 

But our impact on the natural world remains immense, said Milo, particularly in what we choose to eat: “Our dietary choices have a vast effect on the habitats of animals, plants and other organisms.”

 

Livestock's Long Shadow

 

Livestock have a substantial impact on the world’s water, land and biodiversity resources and contribute significantly to climate change.

 

Directly and indirectly, through grazing and through feedcrop production, the livestock sector occupies about 30 percent of the ice-free terrestrial surface on the planet. In many situations, livestock are a major source of landbased pollution, emitting nutrients and organic matter, pathogens and drug residues into rivers, lakes and coastal seas. Animals and their wastes emit gases, some of which contribute to climate change, as do land-use changes caused by demand for feedgrains and grazing land. Livestock shape entire landscapes and their demands on land for pasture and feedcrop production modify and reduce natural habitats.

 

These are just simple examples. I'm not trying to convince you. Just presenting the facts. 

 

hey Odin, give us an example of a days food intake for you as a vegan (including supplements if any)

 

I know this is off topic but I reckon it could be quite educational.

[Tuxstir]

 

Interesting

 

 

 

Study Finds Veganism Is 'Single Biggest Way' to Save the Planet

 

 

According to researchers at Oxford University, eschewing animal products will reduce an individual's carbon footprint by 73 percent.

 

A new study conducted by researchers at Oxford University and published in environmental journal Sciencefound that following a plant-based diet is “the single biggest way” to reduce global environmental destruction.

 

In one of the most comprehensive studies of its kind, researchers spent five years compiling data from 40,000 farms in 119 countries and examining the environmental impact of producing 40 foods—which amount to 90 percent of all food eaten on earth.

 

“A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use, and water use,” the study’s lead author Joseph Poore—who transitioned to veganism one year into the study—said.

 

Poore’s team found that the meat and dairy industries are responsible for 60 percent of global greenhouse gas emissions and that if individuals removed animal products from their diets, they would reduce their carbon footprint by 73 percent. The researchers also found that if meat and dairy production were to cease, global farmland use would be reduced by 75 percent.

 

“It is far bigger than cutting down on your flights or buying an electric car, which would only reduce greenhouse gas emissions,” Poore said. “Avoiding consumption of animal products delivers far better environmental benefits than trying to purchase sustainable meat and dairy.”

 

 

Poore’s findings support those of the Food and Agriculture Organization of the United Nations which found that animal agriculture produces more greenhouse gas emissions than the entire transportation sector combined.

 

 

https://www.seedfoodandwine.com/single-post/2018/06/04/Study-Finds-Veganism-Is-Single-Biggest-Way-to-Save-the-Planet

 

 

 

 

 

 

 

Really

 

So it’s earth day, and instead of going out and hugging some trees what do you say we take a few minutes to discuss the original green machine – the cow. By now I am sure you have heard many claims regarding cattle they aren’t sustainable, they’re ruining our water system, the most popular of them being that raising them is bad for the environment. Not only are these false statements, they are exactly the opposite of the truth. Follow along as we explain why cows are the original greenies.

1. Cattle combat global warming by restoring carbon to the soil. Through the methane in their waste products, cattle are our best resource in returning ground to it’s natural state.

2. Cattle can graze where farming is impossible making great use of previously what would be considered waste land. 85% of land in the U.S. that is grazed by cattle, cannot be used for farming.

3. When cattle eat grass they stimulate new growth and while they walk and fertilize on the ground it promotes seed germination. This prevents the overpopulation of woody shrubs and keeps our grassland ecosystems healthy and stable.

4. It only takes 441 gallons of water to produce a pound of beef, this is slightly more than what it takes to produce a pound of rice and much higher nutritive quality. – University of California at Davis

5. Cattlemen used 33 percent less land, 12 percent less water, 19 percent less feed and 9 percent less fossil fuel energy in 2007 to produce the same amount of beef as they did in 1977. How? Mainly by getting more meat out of fewer cows. – Jude Caper PH.D.

Sustainable beef is not what some seem to refer to as a four letter word, as Jude Caper puts, “Sustainability is turning sunshine into steak.” Any feeding environment can be sustainable, from grass fed to grain fed, to organic. As cattleman it is our duty and our passion to provide food that not only keeps us within a stable environment but is also nutritious and slap your momma delicious!

 

Resources used in curation of this post:

 

http://www.cattle-empire.net/blog/147/5-ways-cattle-are-actually-good-enviroment

 

https://www.publicnewsservice.org/2016-11-16/rural-farming/can-cattle-grazing-be-good-for-the-environment/a54914-1

 

 

https://www.treehugger.com/green-food/in-defense-of-the-cow-how-eating-meat-could-help-slow-climate-change.html

 

 

https://www.theguardian.com/environment/2011/jul/22/cows-climate-change

 

 

Crops don't add any benefit to the soil.. they extract nutrient out of the soil. that's why crop rotation and letting the soil rest is so vital in having health soil when planting crops.

also the chemicals and pesticides kill off other animals, where as they return to the area once that land has been converted to cattle grazing land.the grass they eat absorb the greenhouse gasses, which doesn't really happen to the same extent with crops. . plants also use water, plants need fertilizer. cattle dont. 

Edited June 13, 2018 by The New Me

[Patchelicious]

Think the only way that veganism will save the planet is when the population reaches a sustainable number because the non-vegans had taken their own lives, out of sheer annoyance from the constant and relentless veganist jabbering.