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  #541   ^
Old Wed, Oct-04-23, 03:51
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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In advance of the next DDF challenge that starts this Saturday, there are 12 new updates! on the OptimisingNutrition blog posted overnight.
https://optimisingnutrition.com/nutrition-blog/

The articles have appeared before but the writing is edited and the new simple infographics added. For example, the high satiety, low carb food poster in Personalized Satiety: Tailoring Low-Carb or Low-Fat Diets for Effective Weight Loss https://optimisingnutrition.com/low...ow-fat-satiety/

The article that had the most impact on my understanding of insulin and weight loss was
Debunking Keto Myths: The Real Impact of Fat on Insulin and Weight Loss
https://optimisingnutrition.com/doe...e-insulin-keto/

EDIT ADD: continuing with multiple reposting of the older information, updated and edited. My favorite video interview with both Marty Kendall and Dr Ted Naiman. The Science why the CIM is dead, practical tips, etc. https://optimisingnutrition.com/ted-naiman/

Last edited by JEY100 : Thu, Oct-05-23 at 02:49.
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  #542   ^
Old Fri, Oct-20-23, 04:31
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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The last MicroNutrient Masterclass of 2023 starts tomorrow. The database has 1460 NutriBooster recipes, now sorted by satiety score & nutrient density, to make your path to nutritional excellence a feast!

Once you have established a DDF fasting pattern that works with your BG, and the MacroNutrient Masterclass focuses the % that give maximum Satiety Per Calorie, the last piece is making sure that to obtain all the nutrients required for your health conditions. While all the essential nutrients are important, protein, fibre, calcium, potassium and sodium all have a statistically significant relationship with eating less. Foods and meals that contain more of these nutrients per calorie will satisfy your appetite and empower you to achieve long-term satiety with less energy.

People following a low carb diet typically get less magnesium, potassium, folate, calcium, Vitamins A, C and K1, while they will be getting plenty of vitamin B12 and amino acids. By analyzing my diet with Nutrient Optimiser, my worse shortfall was calcium, butI was also low on Selenium and Zinc, two of the 11 nutrients important for thyroid health. I was oversupplementing with Vit D and did not have enough co-factors A, C and K. Micros helps sort this out

The root cause of Insulin Resistance is Energy Toxicity. If already low carb, you need to address the 70-80% of your bodyís insulin production that is related to how much fat youíre carrying. Simply minimising carbs, while an important step, is missing the main game!

Navigating Energy Toxicity: The Hidden Culprit Behind Elevated Insulin Levels

https://optimisingnutrition.com/wha...t-s-left-to-eat

Last edited by JEY100 : Fri, Oct-20-23 at 05:19.
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  #543   ^
Old Fri, Oct-27-23, 03:39
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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New Mikki Williden interview:

Quote:
This week on the podcast I have returning guest Marty Kendall, creator of Nutrient Optimiser, back on to talk micronutrients and satiety. Marty originally came on back in Episode 120 to talk more broadly on his work in creating Nutrient Optimiser and helping people understand the importance of micronutrients. This time around, on the back of my conversation with Ted Naiman, we discuss the important role that micronutrients have on satiety. We discuss his data figuring out factors that help people lose weight and keep it off on either a low carb OR a low fat diet, the important role of fibre for keeping calories lower (by a substantial amount), the types of foods to focus on that provide nutrients and satiety regardless of dietary leaning, and much more.
Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.
Martyís interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.
Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.
Over the past five years, Marty shared his research at OptimisingNutrition.com.
He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.
Marty can. Be found here: https://optimisingnutrition.com/
Previous podcast here: https://podcast.mikkiwilliden.com/120

https://podcast.mikkiwilliden.com/182

Halloween sale for Lifetime Membership: https://app.optimisingnutrition.com/lifetimer-discount

Last edited by JEY100 : Fri, Oct-27-23 at 16:26.
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  #544   ^
Old Tue, Nov-07-23, 07:03
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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SATIETY! Where weight loss programs are going now

Cracking the Hunger Code: Our Data-Driven Satiety Algorithm, and What Makes It Better!

https://optimisingnutrition.com/satiety-hunger-code/

Right at the top of this short article are the satiety factor %s for overall diets.
Within the article are the satiety factors for low carb, low, fat, and low protein diets. protein is the most powerful satiety factor for low carbers, but if you add the minerals that are often low in your chosen diet style youíll get even more satiety from your foods.

There will likely be small differences between HAVA's satiety per calorie ranking and Marty Kendallís ranking with the focus more on the micro nutrients but so far the protein and fats seem to outweigh the secondary satiety factors.

You could eat the 12 most satiating foods pictured here, or open up a Tableau for the whole food list ranked.

Here is a short list of what foods I reduced/eliminated and mostly importantly, added. https://forum.lowcarber.org/showpos...7&postcount=209

Last edited by JEY100 : Tue, Nov-07-23 at 07:21.
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  #545   ^
Old Thu, Nov-09-23, 04:27
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Elevating Your Nutrient Intake From Recommended to Optimal

https://optimisingnutrition.com/opt...utrient-intake/

A good summary of Optimising Nutrition and Nutrient Triage Theory

Quote:

Professor Bruce Amesí Triage Theory of nutrition and longevity has been at the heart of our vision for Optimising Nutrition from the outset.

Based on a plethora of research, Amesí nutrient triage theory states that when our body doesnít get enough of all the micronutrients we require, it can only focus on short-term survival. With limited resources, all the functions required to live a long and vibrant life are put on hold.

Our bodies divert the limited resources to execute the bare essentials, and the repair processes required to prevent chronic diseases in the long term, like cancer, autoimmunity, and Alzheimerís, get put Ďon the back burnerí. By efficiently giving your body the resources it needs to thrive, you are empowered to live a long and vibrant life, where weight loss and looking great are side effects.


Iím the first to admit Optimal is not easy, but I know what my stretch goals should be. The first mineral listed, calcium, is hard for me to reach. Calcium containing foods are very SATIATING. To the point if yogurt is included in "your plan" you reduce cravings for "off plan foods" and it is hard to overeat energy calories. The standard DRI is 1000mg, for senior women in the US, 1200mg, and the ONI is 1650mg. Rather than take it all as a calcium supplement, aim for the best with food, and only add the lowest extra as needed.

Quote:
Studies suggest that a diet rich in calcium protects against heart disease, but supplemental calcium may increase the risk by causing calcium to deposit where we donít want it, like in your arteries. A 2010 BMJ study found that those who used calcium supplements had a 139% greater risk of a heart attack, while an increased intake of calcium from food did not increase the risk.

Last edited by JEY100 : Thu, Nov-09-23 at 06:43.
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  #546   ^
Old Wed, Nov-15-23, 14:19
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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New Bliss Point analysis.
The Hidden Science of Food Addiction: Exploring Nutrient Bliss Points
https://optimisingnutrition.com/sci...food-addiction/
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  #547   ^
Old Sun, Nov-19-23, 04:45
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Need some hand holding during the holidays? Consider the last Data Driven program of 2023 that starts the Saturday after Thanksgiving. You can eat whatever diet plan suits you, and add some cheat meals, but your own Blood Glucose keeps you honest. Not the original intent of DDF, but at maintenance weight it provides me guardrails. prevents a steep slide off a cliff. The name may be DDF, But it is really data driven eating rather than fasting. We tend to see most people get better results with two meals a day rather than one, with the first meal focusing on protein.


Data-Driven Fasting: Use Your Blood Glucose as a Fuel Gauge to Lose Weight and Optimise Your Metabolic Health
https://optimisingnutrition.com/data-driven-fasting/

BONUS: Download Free Data-Driven Fasting Book That Has Helped Thousands Of People Personalize Their Fasting Routine

You can follow the program on your own FREE, join the community for free. https://members.optimisingnutrition...m_source=manual, or join a one month challenge in an active community of almost 10,000 members using their pre-meal blood glucose to lose weight and lower BG. A modest fee to do one challenge. previous years a Black Friday special was offered for a lifetime membership to all three programs Öforever. What I purchased in Nov. 2020, and after I lost 75 pounds in total, DDF helps maintain a 22 BMI. High protein, high micronutrient dense foods, keeps me satiated.

Last edited by JEY100 : Sun, Nov-19-23 at 13:02.
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  #548   ^
Old Tue, Nov-21-23, 03:57
WereBear's Avatar
WereBear WereBear is offline
Senior Member
Posts: 14,380
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/125/150 Female 67
BF:
Progress: 136%
Location: USA
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We also need to take calcium several hours away from our D3/K2, and I understand the calcium supplement problems were because when people are low D, the body can't utilize properly.

At the turn of the 19th century, science urged people to run around more scantily clad. In Scandinavia, Germany, the Swiss border mountains, there were summer camps for nudists.

In landlocked places which didn't have oily fish, the difference was dramatic. This is when the "sporty tan" was a sign of health, and still a sign of leisure.

The free milk for schoolchildren program, started after WWI demonstrated the need for nutrition support among the population, was a dramatic success. It was part of why my parents would always have milk on our menus, even if I had to mix up the non-fat and do half & half with the whole milk.

But now people don't even put it in their coffee. How on earth is oatmilk the same thing? Even if the label says so, it's NOT. Because getting nutrients from food which actually contains it seems to work biological magic.

Also, how much of a crisis is coming when the coming elderly ate fast food all their lives?

Last edited by WereBear : Tue, Nov-21-23 at 04:02.
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  #549   ^
Old Tue, Nov-21-23, 05:01
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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I donít take K1 or K2 as a supplement since I eat a more nutrient dense diet of vegetables, dairy and animal proteins, but do supplement D3 in winter and calcium 250 mg to "top up". Now the amount of calcium for bone health is under review. No wonder so many are confused about supplements. My new bone health doctor only prescribes D3 to her senior women and only in low amounts. Too much (5,000 the dose I take) is now a problem?

K1 & K2: https://optimisingnutrition.com/vit...ch-food-sources

Last edited by JEY100 : Tue, Nov-21-23 at 05:15.
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  #550   ^
Old Wed, Nov-22-23, 04:51
WereBear's Avatar
WereBear WereBear is offline
Senior Member
Posts: 14,380
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/125/150 Female 67
BF:
Progress: 136%
Location: USA
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I routinely eat Muenster cheese, which is the highest in K. I think I had a deficit, since now I'm in a holding pattern on less intake.

I go by what the Vitamin D society recommends.
https://www.vitamindsociety.org/
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  #551   ^
Old Wed, Nov-22-23, 06:32
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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That is too high according to some for bone health. My oncologist suggested 50-100 ng, so I lower supplementation if get into the 90s. But now new bone health doctor discourages levels over 50, ?, study in:

https://www.health.harvard.edu/stay...te-health-risks

Last edited by JEY100 : Thu, Nov-23-23 at 04:45.
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  #552   ^
Old Thu, Nov-23-23, 04:52
WereBear's Avatar
WereBear WereBear is offline
Senior Member
Posts: 14,380
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/125/150 Female 67
BF:
Progress: 136%
Location: USA
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Quote:
Originally Posted by JEY100
That is too high according to some for bone health. My oncologist suggested 50-100 ng, so I lower supplementation if get into the 90s. But now new bone health doctor discourages levels over 50, ?, study in:

https://www.health.harvard.edu/stay...te-health-risks


I know, but the Council has done right for me for almost two decades. That's the tricky part of listening to doctors, especially if one's issues are not readily treated, and super-especially what filters out into Standard of Care. This is where having a good doctor to talk to helps me figure out what works for me.

What if I, being so sick for so long, actually needs more? Turns out, the cholesterol I was supposed to be so upset about was actually good for me. Standard of Care would have had me on statins.

And Harvard has been pushing vegan eating for three decades now, so I don't trust their reccs and it's their own fault
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  #553   ^
Old Thu, Nov-23-23, 05:08
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Back to the DDF challenge that starts Saturday, in August a member brought his waking BG down 50%, from 249 to 114. https://optimisingnutrition.com/dat...led/#more-43754
He has completed two more challenges since and now his waking BG is 86mg/dl! He goes into Thanksgiving day with a plan, eating protein first 40-50g [protein leverage] nutritious sides [nutrient leverage] so is satiated before dessert but can enjoy reasonable portions.

https://optimisingnutrition.com/dat...led/#more-43754

Master Your Metabolism: A Visual Guide to Using Glucose as a Fuel Gauge
Quote:
Fat Keeps Your Glucose Elevated for Longer! Many people find it tempting to simply swap carbs for fat to stabilise their glucose, but thatís not necessarily optimal. While fat doesnít raise glucose or insulin much in the short term, dietary fat will keep your glucose elevated longer. Unfortunately, youíll have to wait longer to reach your trigger and eat again.
Ö and wait longer to lose weight, if ever. The "stalls" on low carb /keto or never reaching your ideal goal weight [me for a decade] was not too many carbs but too many high fat foods.
https://optimisingnutrition.com/glucose-fuel-gauge/

Or to quote Dr Naiman: "If your fat loss on Keto has stalled, there is only one explanation: you are eating too much fat."

Last edited by JEY100 : Thu, Nov-23-23 at 07:34.
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  #554   ^
Old Sun, Nov-26-23, 04:52
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,018
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Four new articles on muscle protein synthesis, and the leucine threshold. These articles have simple lists of food to eat to get these critical amino acids and protein for muscle health.

Unlocking Muscle Health: A Guide to Leucine-Rich Foods for Optimal Protein Synthesis

Quote:
Benefits of Leucine-Rich Foods
One of the reasons many people refer to 30 g of protein as the minimum amount per meal is that thatís the amount typically required to get 2.5 g of leucine from most foods. According to research by Professor Don Layman, older adults require at least 2.5 g of leucine to activate muscle protein synthesis, which is critical to building and repairing muscles.

With less than this, the protein you eat is used only to maintain your vital organs, which are a higher priority than your muscles. While leucine is required to activate muscle protein synthesis, you need all the essential amino acids to build and repair your body, so itís not as simple as supplementing with leucine.

How Many Meals Per Day to Get Enough Leucine?
Most people struggle to get all the protein and leucine they need in a single meal. Professor Layman also wisely recommends that you Ďbookendí your day with a solid dose of protein at your first and last meal to ensure your body has adequate amino acids in your bloodstream throughout the day.

If youíre trying to lose weight, two meals a day with a snack in between to tide you over tends to be a great approach. If youíre more active, youíll need to eat more often to get the required energy and protein.

https://optimisingnutrition.com/leucine-rich-foods/

Protein Power: Visualizing 30g in Everyday Foods
https://optimisingnutrition.com/30g-protein/

Plus two articles on vitamins, all updated for the Macronutrient class.

"Older Adult"=senior=60+
"40% of women age 60 and older consume less than the minimum RDA for protein."

Muscle Centric Medicine is on a path to correct this. If you do not want to weigh and measure, now you can use these photos. If you want more than 50g protein for your first meal, simply pick two items. 125 g (4.4 oz) of shrimp and 294 g (10.3 oz) of yogurt. Amazing satiety and muscle protein synthesis for about 300 calories!

Dr Gabrielle Lyon has a 30G recipe newsletter, easy to find the protein substitutes when used with this chart.

Last edited by JEY100 : Sun, Nov-26-23 at 08:37.
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