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  #1   ^
Old Mon, Aug-20-18, 14:37
Grav Grav is offline
Senior Member
Posts: 902
Plan: Banting
Stats: 302/185/187 Male 175cm
Progress: 102%
Location: New Zealand
Default BMJ: Assessing the micronutrient intake of an LCHF diet

New study from Caryn Zinn and friends, looking at micronutrient intake on LCHF.

Assessing the nutrient intake of a low- carbohydrate, high-fat (LCHF) diet: a hypothetical case study design

The low-carbohydrate, high-fat (LCHF) diet is becoming increasingly employed in clinical dietetic practice as a means to manage many health-related conditions. Yet, it continues to remain contentious in nutrition circles due to a belief that the diet is devoid of nutrients and concern around its saturated fat content. This work aimed to assess the micronutrient intake of the LCHF diet under two conditions of saturated fat thresholds.

In this descriptive study, two LCHF meal plans were designed for two hypothetical cases representing the average Australian male and female weight-stable adult. National documented heights, a body mass index of 22.5 to establish weight and a 1.6 activity factor were used to estimate total energy intake using the Schofield equation. Carbohydrate was limited to <130g, protein was set at 15%25% of total energy and fat supplied the remaining calories. One version of the diet aligned with the national saturated fat guideline threshold of <10% of total energy and the other included saturated fat ad libitum.

Primary outcomes
The primary outcomes included all micronutrients, which were assessed using FoodWorks dietary analysis software against national Australian/New Zealand nutrient reference value (NRV) thresholds.

All of the meal plans exceeded the minimum NRV thresholds, apart from iron in the female meal plans, which achieved 86%98% of the threshold. Saturated fat intake was logistically unable to be reduced below the 10% threshold for the male plan but exceeded the threshold by 2g (0.6%).

Despite macronutrient proportions not aligning with current national dietary guidelines, a well-planned LCHF meal plan can be considered micronutrient replete. This is an important finding for health professionals, consumers and critics of LCHF nutrition, as it dispels the myth that these diets are suboptimal in their micronutrient supply. As with any diet, for optimal nutrient achievement, meals need to be well formulated.
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  #2   ^
Old Tue, Aug-21-18, 00:07
GRB5111's Avatar
GRB5111 GRB5111 is online now
Posts: 2,504
Plan: Ketogenic (LCHFKD)
Stats: 227/186/185 Male 6' 0"
Progress: 98%
Location: Herndon, VA

Thanks, Grav. Nice to know micronutrients were covered; however, at less than or equal to 130 grams per day of carbs, I'd have a hard time calling anything over 50 grams a low carb diet. This seems to be a common theme where they have difficulty understanding exactly where low carb is defined.
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  #3   ^
Old Tue, Aug-21-18, 07:54
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Ms Arielle Ms Arielle is offline
Senior Member
Posts: 9,386
Plan: atkins
Stats: 247/217/153 Female 5'8"
Progress: 32%
Location: Massachusetts

Nice support for LCHF.

WHAT we put on our plates is the bottom line.

I would like to see astudy of the average eater ( that I see in the US) ie pick 15 families, and see what they eat over a month. Then compare that to a month of food for 100 LCHF lifers.

Since going LC, I eat a bigger variety of vegies and meats, and understand now the value of organic. And grassfed. And homegrown.

Bottom line is that every mouthful counts so make it the most nutritious bite possible.

Pray the tides keeep turning.
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  #4   ^
Old Tue, Aug-21-18, 08:00
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cotonpal cotonpal is online now
Senior Member
Posts: 4,209
Plan: very low carb real food
Stats: 245/128/135 Female 62
Progress: 106%
Location: Vermont

The best source on maximizing micronutrients in our diets is Marty Kendall:

Also Dr Terry Wahls focuses on micronutrients.
She went so far as to have her dietary protocol analyzed by a nutritionist for micronutrient content and was told that her protocol was the most nutrient dense of any the nutritionist had ever analyzed.
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  #5   ^
Old Tue, Aug-21-18, 08:05
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BillyHW BillyHW is offline
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Posts: 378
Plan: Keto + IF
Stats: 260/300/165 Male 5' 6"
Progress: -42%
Location: Alberta, Canada

If people actually read some of the low carb diet guidelines like Atkins or, the vast majority of them will be eating more vegetables than they ever have in the past.

Meat is also full of nutrients.

If starchy carbs were so good for you, why would they have to fortify them with nutrients?
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