Ah, that must be why I never listen.
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Sedentary individuals looking to lose weight (so the majority of our population) have different needs than endurance athletes. Looks like we are also mixing up optimal and sufficient and these are very different things. You can eat a wide range of macros and be absolutely fine, happy, healthy etc, but what is best for endurance athletes, or strength based athletes is different.
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I posted my results with pics yesterday, I have found over the years I do best with ketones as main source. My body literally transformed in a matter of weeks. Abundance in eating, always full.
Yes, almost all the info out there is biased. All statistics on foods, especially older ones (upon which most doctors base their recommendations on), are not just biasedā¦ but intentionally manipulated. Thatās a very long side post; I have personally looked at several of the referenced papers in such articles, and verified myself the amount of bogus, to put it shortly.
Example: WHO says āāred meat gives you cancerāā.
Sources they cite: they reference little more than a handful of studies, out of about 800+ on the matter. None of the cited ones have any shred of evidence of red meat causing any cancer, thereās only epidemiological studies, upon which one should then have a clinical trial to verify āāsuspicionsāā. Epidemiological studies are very vague, the same ones they used to demonize eggs. Itās very easy to manipulate numbers and make anectodal conclusions.
In fact, only 1 study of those referenced presents a quantifiable risk, on lab rats, for colon cancer, and only with processed meat, not fresh red meat.
I.E. they came out with a completely unfounded statement, but 99% of people are not going to check referenced paper, and/or have not studied statistics at post graduate level.
Decades ago, AHA had the green logo (healthy!) on cereals such as choco pops. Yes, suggested by the American Heart Association, if you need any more blatant evidence of how corrupt the industry is. Openly corrupt, since they are lobbied by exactly the parties that benefit from their āārecommendationsāā.
Overall, if somebody/group goes through the investment of making a research, they want an expected return for it. There is little to no return in suggesting āāyou donāt really need to eat until late evening, even multi-medal olympic champions build their strength doing soāā. Why would you spend money to setup such an experiment/study? What would you gain out of it?
It follows, almost all the studies conducted will attempt to prove that you need to eat this X product every Y hours. Iāve honestly tried pretty much everything, and Iāve found 0 loss in gains when eating just once a day. Iāve followed some actors and sports people, that need to push and get fit in the fastest time possible, while being sharp and healthy (at least for the sports). Gradually Iāve researched and found almost everything we know and get recommended is bogus, or at least, taken out of context.
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Regardless of whether youāre an athlete or not, through experiences and knowledgeable/logic reviews we gradually increase our āāfeelāā for how nutrition works for our body. Then it gradually (over the years!) becomes easier to sift through the sea of bogus.
I think that is demonstrably not true
thatās wrong though, our muscles are our protein stores. Donāt eat enough protein and muscle gets broken down or muscle is not build but vital organs are in spite of the hard work we put in. Thereās pretty good evidence that up to 2 g/kg increases muscle synthesis and when in a caloric deficit up to 3g/kg is beneficial. Also as we age our protein requirement increasesā¦
back in med school we learned that our intestines need fiber to give bulk to our stools which helps peristalsis, without fiber our intestines couldnāt move the stool and weād get obstipated. This was just common knowledge, even the lions needed to eat the stomachs of their prey to get their fiber, right?
But out of curiosity I decided to try the carnivore diet even though I was worried about getting terribly obstipated but guess what my stool was better than ever, regular, soft, easy to void and no longer causing anal fissures that had plagued me for decades (as well as no more GERD, no flatulence whatsoeverā¦)
Thatās right, I experienced the same on my first keto attempts, when I was eating almost no fibers. Never been more clear in my guts. Apparently, all that extra fiber is just extraā¦ poopā¦ that you have to work on. That, and of course, while doing keto you fight the whole society, that tries to tell you youāre killing yourself eating fats. Most ādoctorsā telling you to cut fats to lose weight, still based on bogus science of the 60s and 70s. Stamped same answer from decades. The propaganda of these studies has been so powerful, that we still have today āālightāā products, since people have it stuck in their head that fat=bad, it sells. Even if now we perfectly now that removing the fats (with all the nutrients that are in it) and adding carbs is just going to make you fatter, lazier (as carbs doze you off). People actually think Soya light is better than soya for weight lossā¦ soya: soya, salt. soya light: soya with nutrients removed, sugar, salt. Speechless.
Iām not a doctor, but I have looked into each food i eat quite analytically, and having studied statistics at master level I also gained the knowledge to browse through scientific papers, understanding their methodology, etc. I can understand when a doctor knows what heās saying (even if I know little about medicine in general, except for few isolated things), and I can understand when they are just repeating something they read a decade ago. A good doctor will always be able to at least discuss or answer concerns that I raise from any of such papers; Iāve only had the luck of having 1 such doctor.
looking into the referenced studies, seeing the things they omit, etcā¦ I can affirm that most have no idea what theyāre talking about. This doctor Iāve had, that I could actually discuss/talk about objectively. He had knowledge in statistics, hence knew how to put in context. So for example, he knew salt is not necessarily determinant in long-term blood pressure (and in fact, populations that eat the most saltā¦ like japanese and koreanā¦ do not have any high blood pressure incidence, at allā¦). Thereās a lot of context in those studies, and itās more a combination of foods that are bad for you, not the salt in itself.
He knew cholesterol levels are not necessarily correlated and/or necessarily causing cardio diseases. We could discuss these papers, as we were both statisticians. Iāve tested my own cholesterol every quarter for years, and weāve never found any correlation to my overall health/cardio level. Actually, while losing weight and eating really well, having energy and inflammations gone: my cholesterol is either higher, or the same. Inversely, Iāve had lower levels while being in my crappiest forms, visibly fatigued and impaired by fat. (I was 73kg in with 0 training, then up to 115kg with 0 training. Now iām 82kg with visible 8pack. Through all these fluctuations in 15 years weāve never seen any correlation with cholesterol levels. And even if there is correlation, that does not=causation.
The med industry has invested heavily in cholesterol medications, diabetis meds. Rather than just improving the diet, they sell pills. The interests then diverge into setting up studies that support those pills. And they need to keep selling them for decades, even if a couple years later we find out they are useless.
Iāve also known several other people that work in hospitals, ct scan technicians, surgeons. There are lots of people coming in for heart surgery, with low cholesterol.
Recently theyāve come out and admitted thereās no particular incidence of high cholesterol in people having heart attacks. Oh what a surprise. If you go and dig deep into the research and interests involved, you wonāt be surprised at all.
Unless you have a high proficiency with analytics/statistics/math in general, and you canāt really understand/interpret the source papers, it becomes really hard to evaluate anything. You need to at least understand the methodology, the variables involved. Otherwise you have no way of understanding the findings if you canāt interpret them. If you understand statistics well, it wonāt take you long
Example
All stats are biased. Core principle of statistics. Even just the way you setup the experiment, is done with the mindset that you think it will work. Vegans will usually compare how much more calories you can get from X amount of space if you grow veg instead of cows. Naturally, they will handpick the variable that most convenes them: empty calories. Yea, like 3 croissants is the same as eating a 400g stake, 3 eggs, and some cheeseā¦
Clearly an objective argument would not base its whole āāscienceāā on 1 single variable, the calorieā¦
If you look at the ref. papers, and go and see the method they use to determine the emissions of the foods:
- Regression model results of the determinants of dietary emissions.
Empty Cell
Dietary emissions kg CO2-eq. cap-1 yr-1Empty Cell
(1)(2)Total food calorie supplyā 26.13 (39.58)Animal product calorie supplyā 103.61*** (28.93)85.70** (39.90)Emissions outsourced outside of EUā 88.94*** (28.93)90.97*** (29.42)Constant1069.11*** (28.18)1069.11*** (28.50)AIC364.5366Observations2828Adjusted R20.4650.453Residual Std. Error149.10 (df = 25)150.81 (df = 24)
We talk a lot about nutrition, I hope we can agree that counting only the calorie is pretty much useless for the purpose of proper nutrition. An objective comparison would account for a few more variables at least. Itās not objective to attribute the whole emission cost just to the calorieā¦ and this is the accepted āāscienceāā that is used to determine the convenience of beef vs vegetables, in all those bogus world meetings.
Itās a lot of work to find out yourself, but itās either that orā¦ blind trust.
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what is your diet then? what foods do you depend on most?
I would like to do keto but am struggling to get it included in my daily life
Virtually all animal products except for milk should be fine (other dairy should be fine too). Including plant products is a bit harder requires a bit more planning thoughā¦
why except Milk?
Milk contains milk sugar (lactose). In fermented dairy and cheese most of the lactose is gone
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I suggest you use cronometer (there are many, but thatās the one i know, and you can change pretty much all settings/values of foods, make your own, etc.
protein: I have found I donāt need more than 2 x my weight in kilos, so I set my protein range from 150 to 200 max.
Set up the main template as keto, set net carbs to 20 (+allowance if you do sports, if you want)
Now from all the foods you add, try to stay within the net carb limit, and protein limit. I personally worry more about satisfying all minerals and vit first.
Some examples:
Main meals:
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shot of fish oil or appropriate capsule with fish oil (cod liver oil)
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300-450g fat cuts of meats (ribeye, pork, pork belly, lamb steaks, sausages 100%) or fish (salmon or other fat fish)
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150g broccoli/cauliflower + 50g brussel sprouts
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limited amount of other veggies, i suggest a few thin slices of red bell pepper, or fresh chili, for vit C. you can have another 100-150g of other veggies you like, the high sugar ones try to avoid or have very little of (like tomatoes, onions, carrots)
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cook with sunflower oil and/or butter, garnish at the end with good olive oil
Snacks/other meals:
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2-6 eggs
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avocado, usually a third of the biggest ones (100g) is enough. You can apply some lemon or lime drops on the open avocado part, it will stay fresh after being cut.
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bacon if you like, or a small amount of some ham you likeā¦ but not hams frequently, they have nitrates (usually masked under e250-252)
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cheese: fresh cheese limited, as it has lactose. As it ages, lactose disappears (after 2+ years). So 2+ year aged cheese is 0 carb, unless it has other things added. I like to have some moldy blue cheese, or camembert/brie/gorgonzola 30-50g, and other hard chesses i munch on quite a bit. I like cheese.
nuts: at least 40g of mixed nuts, quite a bit of vit and minerals you need from those. I also use peanut butter in many recipes. Macadamia/brazil nuts/walnuts. Hazelnuts.
- brazil nuts i have at least 2 per day, as they have some stuff only few other foods have (like selenium)
every day (to complement missing stuff)
- pumpking seeds, sunflower seeds (not much, like 10-20g of each. can also use it on a small salad).
I also like to bake a lot, so I often make creams and bakeries/cakes with sweetener+eggs+mascarpone cheese, unsweetened cocoa, peanut butter, almond flour, double cream, dried coconut, etc.
I also like indian food a lot, so I still make my Garam masala chicken, i simmer it in a little bit less tomato than i would, using more coconut and fat cheese. Itās a dish you can actually have and stay within keto limits, granted you canāt use traditional rice.
Noodles/rice: thereās a new packaging with 0 carb noodles and rice. Iāve tried them both, the rice is disgusting, the noodles are acceptable.
There are tons of variations, and for baking the secret to getting a spongy cake even if you donāt use normal flour: In whatever mix youāre making, where youāll have baking powder and baking soda, take like a 1/4 glass of milk, add some freshly pressed lime or lemon juice (1 teaspoon more or less). Mix and wait 10 minutes, mixing now and then, youāll notice it gets kinda yoghurty. Add it to the dough, it will catalyze the effect of the raising agents, and it will keep it moist and spongy inside (even if you overcook it!).
-For sweeteners: I prefer erythrol, but itās not easy to dissolve. You can also use erythrol in the cake topping version (the finer one). It has a slight hint of āācoldnessāā in the mouth, but I prefer it to stevia, which i absolutely hate (canāt stand the stevia aftertaste).
- If you have too much erythrol= immediate toilet. I think you get a bit used to it, because now I can manage to eat buckets of dessert without after-effects. Didnāt used to be the case.
TV snacks: pork scratchings, pork strips, or similar.
Try to reach at least 70% of your total calorie intake from fats.
- It will be uncomfortable in the beginning, when you havenāt done it yet. It might take a bit to adjust to the different diet type, you might have frequent diarrhea for a week or so. Once youāre adjusted to keto and you donāt depend on glucose anymore, you wonāt have any more āādownsāā after long workouts and such, as your body wonāt be asking for glucose for the energy.
- for self-testing, you can use the thingie diabetics use. You pinch your thumb, drop of blood on strip, and you can check your glucose and keto levels (2 separate strips). You can then log how long it takes you to get back into keto after eating certain foods, etc. The other more vague methods areā¦ vague and unprecise (urine strips, etc).
What do you keto guys think about the gut micro biome? Itās my understanding that the various types of fibre found in plants provide both the surface area for living space and the food source for countless billions of micro organisms. The people I listen to say there is increasing understanding of how vital these communities are to both physical and really interestingly; mental health.
What is your opinion on how a predominately meat/fat, low carb diet affects this? Or do you eat a lot of leafy greens for example to help this.
(Iām sorry, Iām not very clued up on keto)
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Then thereās this
But wait we might not all be created equal