The Nutrition Science thread

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Originally Posted by Gcooker

Any of you keto folks get blood work done? Cholesterol checked? Metals, macro/micro nutrients?
Just curious, my kids was on a whole whack of supplements due some pretty insane bloodwork.

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I think I started changing the way I eat about 7 years ago? At that point, my LDL was through the roof, and my HDL was too low. Prior to "paleo", I tried a vegetarian diet and saw no difference. Since making the change, my numbers are vastly improved. LDL is typically a few ticks above the recommended level, and now HDL is through the roof, so my ratio is really good. High LDL runs in the family, so I'm pretty happy with that.

Just to clarify, I'm not keto, and don't do bulletproof coffee very often anymore. Anybody that knows me would categorize me as weird because of how I eat, though. High fat, moderate protein, relatively low carbs, and a whole food focus. I'm also relatively strict about where my meat and fats come from, which theoretically can make a difference. The extra cost for local meats, grass-fed dairy, high quality olive oil, etc. are more than worth it, to me.

Health food :
Attachment 238109

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Originally Posted by Fritz

I’ve been doing a vegan bulletproof with maranatha coconut butter instead of grass fed butter. Crazy amounts of energy in that shit. Tastes better too imo

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Thanks, I will give it a whirl. One reviewer said "it's like peanut butter but tastes like coconut". I'm in.

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Originally Posted by Rideski

Health food :
Attachment 238109

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Jalapenos haven't kind to the ole leather cheerio this week!:FIREdevil

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Originally Posted by Gcooker

Any of you keto folks get blood work done? Cholesterol checked? Metals, macro/micro nutrients?
Just curious, my kids was on a whole whack of supplements due some pretty insane bloodwork.

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I didn't do keto but did HFLC. Prior my LDL was borderline high and my HDL was a little low(has been for at least the past 3+ years). After, my LDL came down and my HDL is decently in the good range for the first time since maybe ever.

what difference is there between "keto" and "HFLC"? I thought HFLC was as good a summary of keto as there was.

I would have to read up on the comparison. Keto seems a little more hardcore/strict. I guess they are both as strict as you wanna make it though, eh? I was diligent more than strict.

I have heard the term "lazy keto" for those who do the general keto HFLC thing, but don't track their macros and just do the concept in some fashion.

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Originally Posted by Danno

We found MCT oil at whole foods, and also bought some on Amazon. We searched for grass fed butter, but I found that the taste was exactly the same as regular butter. At 3x the price. Yeah, yeah, maybe the grass fed is a little healthier for you, but regular butter (unsalted) works just fine.

Of course, now that I am doing IF, I no longer drink the bulletproof coffee. But it's a very low hassle thing, just 20 seconds in a blender and you're good.

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Grass fed butter (and beef) is supposed to be high in anti inflammatory omega 3’s while regular (grain fed) is high in inflammatory omega 6’s.


Sent from my iPhone using TGR Forums

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Originally Posted by Skistack

Grass fed butter (and beef) is supposed to be high in anti inflammatory omega 3’s while regular (grain fed) is high in inflammatory omega 6’s.

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If you are into that whole consumption of liberal propaganda thing, a good Ted Talk that touches on this is "How to live to be 100+" by Dan Buettner.

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Originally Posted by Danno

I have heard the term "lazy keto" for those who do the general keto HFLC thing, but don't track their macros and just do the concept in some fashion.

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I believe keto in general is staying less than 20g of carbs (and more specific if tracking macros). I think LCHF is less restrictive (maybe 30-50g carbs) and not necessarily going for being in "ketosis." But apparently there are still benefits of that? I was referred to dietdoctor.com which has a bunch of info and recipes on both.

There's no established definition or cutoff for what constitutes a "low carb" diet. Hence why you sometimes see studies claiming to test "low carb" diets where 40% of calories or more come from starch and/or sucrose. However, most reasonable people seem to agree that the upper limit is somewhere around 30% of calories, or 150 g/day for a 2,000 cal/day diet. 30-50 grams would be considered very low carb, and probably low enough to maintain ketosis.

thanks DTM for clarifying

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Originally Posted by hikesalot

thanks DTM for clarifying

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Your avatar pooch looks like a Cheesie with the pic shrunk down like. Always have do a double take and remember it's not.

Diving into Keto - hopefully it can make me less fat.

I'm not sure how I will do away with beer

No way will that sausage be safely cooked unless you're planning to turn those eggs to dust along the way. Did DD teach you how to cook?

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Originally Posted by RockChalk

Diving into Keto - hopefully it can make me less fat.

I'm not sure how I will do away with beer

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I've been meaning to type up a hearty endorsement of the selter water. Thanks to those that suggested/supported.

The carbonation and mild flavor makes it more similar to beer than fruit juice. When I'm working on the house/yard I can easily knock back several beers. I think of them as flavored water. I don't even mind 3.2 beer or neer beer, but I don't generally buy them. But if you're looking to cut carbs, no better way to do it.

I had gotten into a bad habit of indulging a sugar craving shortly before bed with a glass of fruit juice. Although I usually cut it with half water, its still a lot of sugar. The selter completely satisfies in that regard with placebo effect.

On top of those aspects, it makes the belly full, so it's been a good substitute when snacking hunger pangs hit.

Sure, it's more expensive than water. But its about half the cost of even cheap beer and a quarter of good beer. Buy the 12packs at the market.

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Originally Posted by RockChalk

Diving into Keto - hopefully it can make me less fat.

I'm not sure how I will do away with beer

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After many years of research, IBR* has been really the only thing that works me to lose the pesky 2-3% increase in BF I drink on each winter.


*intermittent beer reduction.

I mean have you tried it on french fries? It's fucking awesome.

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Originally Posted by Danno

I have heard the term "lazy keto" for those who do the general keto HFLC thing, but don't track their macros and just do the concept in some fashion.

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Sounds like me. Besides, I still like my ice cream.

https://vangogh.teespring.com/v3/ima...dU/480/560.jpg

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Originally Posted by Bromontane

Trim the bread from the sandwich and chow down. The fat isn't the unhealthy part of that picture.

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Ok thanks for the encouragement. I mean I did trim the fat from the ham cause it would just be weird not to. But I've cut way back on bread again.

Back when I read the paleo stuff from Spats
https://www.tetongravity.com/forums/...ighlight=paleo
(anyone not read that? Paleo makes more sense to me than keto so far, but I have not delved too far into it yet)

I quit grains overnight. Bread, cereal, pasta, rice,
plus beans, chips, peanuts, sugar stuff like ice cream.
It was a pretty big deal, had to struggle to find enough to eat.
I already ate half a pound to a pound of meat a day.

It was also a bummer cause I had just gotten really good at making pico de gallo. I was putting down a 2 pound bag of corn chips per week, year round, plus a few tacos for lunch most days, plus a pbj for breakfast most days, plus a pbj in the pocket on ski and bike days (200 days a year)

The biggest bummer was and is, I gave up pasta right when I completely figured out how to make restaurant quality sauce, 100% fresh, no can BS. I had been working on it for years. Still don't eat pasta years later, except as a treat. Yeah spaghetti squash is good, but not the same, nor are any other options I've tried. Still pisses me off.

I started eating lots more potatoes, I figured they were the most natural carb, and I just wasn't getting enough food.

But then one day I got sick of just meat and cheese in a baggie for lunch. I think I went 6 months without bread. Finally caved and would use it for a meat sandwich. Still not back to my pre paleo bread level, I was putting down a couple of dense loaves a week. Now a loaf and a pack of mini tortillas last maybe two weeks.

One thing I did and guess I should do again, is instead of buying the good dense bread, I switched to air pocket wonder bread etc. Gives you something to put a sandwich on, but less bread.

I probably only want to drop 5 pounds, maybe 10, for sure no more than that. At a pretty good weight now, but every bit makes it easier to climb those mtns. Climbed 1,500 vert today in 95 degrees, probably lost a pound in water weight.

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Originally Posted by Rideski

Ok thanks for the encouragement. I mean I did trim the fat from the ham cause it would just be weird not to. But I've cut way back on bread again.

Back when I read the paleo stuff from Spats
https://www.tetongravity.com/forums/...ighlight=paleo
(anyone not read that? Paleo makes more sense to me than keto so far, but I have not delved too far into it yet)

I quit grains overnight. Bread, cereal, pasta, rice,
plus beans, chips, peanuts, sugar stuff like ice cream.
It was a pretty big deal, had to struggle to find enough to eat.
I already ate half a pound to a pound of meat a day.

It was also a bummer cause I had just gotten really good at making pico de gallo. I was putting down a 2 pound bag of corn chips per week, year round, plus a few tacos for lunch most days, plus a pbj for breakfast most days, plus a pbj in the pocket on ski and bike days (200 days a year)

The biggest bummer was and is, I gave up pasta right when I completely figured out how to make restaurant quality sauce, 100% fresh, no can BS. I had been working on it for years. Still don't eat pasta years later, except as a treat. Yeah spaghetti squash is good, but not the same, nor are any other options I've tried. Still pisses me off.

I started eating lots more potatoes, I figured they were the most natural carb, and I just wasn't getting enough food.

But then one day I got sick of just meat and cheese in a baggie for lunch. I think I went 6 months without bread. Finally caved and would use it for a meat sandwich. Still not back to my pre paleo bread level, I was putting down a couple of dense loaves a week. Now a loaf and a pack of mini tortillas last maybe two weeks.

One thing I did and guess I should do again, is instead of buying the good dense bread, I switched to air pocket wonder bread etc. Gives you something to put a sandwich on, but less bread.

I probably only want to drop 5 pounds, maybe 10, for sure no more than that. At a pretty good weight now, but every bit makes it easier to climb those mtns. Climbed 1,500 vert today in 95 degrees, probably lost a pound in water weight.

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Dave's Killer Bread Thin Slice has been a pretty good bread for me. If that will kill you, I don't wanna live.

And there are other uses for pico, so don't stop that. Great in an omelette.

Dave has an interesting history, even if he is a good baker.

Indeed. His future may still be interesting as well last I heard.

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Originally Posted by Rideski

I mean have you tried it on french fries? It's fucking awesome.

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I was asking because I use a fair amount on meats especially steaks.

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Originally Posted by SkiBall

Dave's Killer Bread Thin Slice has been a pretty good bread for me. If that will kill you, I don't wanna live.

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Dude it says it kills right in the name.

Steep, negative talk about salt was mostly BS, it's nnot bad in reasonable quatities for most people but it can drive blood pressure up so if you have BP issues best to limit it. Most people are fine with moderate salt intake. Just remember it's in everything processed already before you start adding it..

Salt got a bad rap for years and sugar got a pass, salt should hire sugar's PR people.

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Originally Posted by Dantheman

There's no established definition or cutoff for what constitutes a "low carb" diet. Hence why you sometimes see studies claiming to test "low carb" diets where 40% of calories or more come from starch and/or sucrose. However, most reasonable people seem to agree that the upper limit is somewhere around 30% of calories, or 150 g/day for a 2,000 cal/day diet. 30-50 grams would be considered very low carb, and probably low enough to maintain ketosis.

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I had to stay below 20g of carbs a day to maintain ketosis. If I went any higher the weight loss stalled and it took a couple days to get it back.

After I hit my goal weight I started powerlifting again and needed the extra carbs so switched to my version of lazy keto which is around 50-80g a day with a feast day once or twice a week.

I've also heard "lazy keto" referring to people that are tracking their micros strictly but are not exercising in any way.

Personally the best results I tracked over three months was a combination of being in keto, intermittent fasting, and exercise. If I went over in carbs I could do a fast or go for a bike ride the next day and be back on track.

The vast majority of the salt in people's diets comes from processed foods. Estimates I've seen are as high as 90%. Salt the food you cook to taste, not doing so is great way to cook bland food. Removing processed food from you diet is the best way to cut your salt intake. Not that salt is bad for you anyway.

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Originally Posted by Dantheman

Removing processed food from you diet is the best way to cut your salt intake.

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Restaurant’s too!

Thanks guys

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Originally Posted by Shredhead

Restaurant’s too!

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Same goes for calories. Restaurant meals have way more than home cooked food on average.

Keto and LCHF friends, what are your go to snacks? Or daily eating preferences for breakfast or lunch? Would love to have some easy snacking go-tos - or easy/simple recipes or websites - as I feel like I frequently end up getting more protein than fat.

I've been doing eggs, sour cream, and bacon for breakfast, but on go-snacking has been hard. Love almonds, but I don't my stomach likes too many of them. Also been doing cheese, but I feel like I could do better. More interested in healthy and high fat than "delicious", though if it taste good that's a benefit too. I heard an ultra runner on a podcast mention he does equal portions coconut oil and almond butter, then drops on some fresh fruit for a high fat snack.

Also, anyone read this one? https://www.amazon.com/Art-Science-L...=phinney+volek . Heard it's good, just wish they had it for Kindle.

Almonds, trail mix varieties, nut butters, Lara Bars, hummus. And now 2Bettys cookies. ;)
I am not on a strict "diet", but it does ok.

I've been eating a lot of seaweed

Nuts fit the profile, but have a fuck ton of calories, for not much hunger satisfaction.

They seem to put a dent in things for me.

almonds, macadamias, nut butters (unsweetend), pickled veggies (pickles, kimchi, etc, no protein or fat but healthy and satisfying), salami (or other similar meats) with some cream cheese wrapped around a pepperoncini, sliced avocado with salt. Yes, getting fat is harder than getting protein.

It's a shame that there is so much sugar in most yogurts. Appealing to the masses I guess. As much as I love the dessert type yogurts, I have been mainly going to Fage plain 2% with mixings.