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re: What are some good foods to eat on the keto diet
Posted on 8/11/18 at 10:24 am to Powerman
Posted on 8/11/18 at 10:24 am to Powerman
In what way do you mean?
If you mean the thermic effect of protein and fiber then you're absolutely right. Fiber and protein have a much higher TEF than carbs and fats, so you actually burn more calories digesting those than you do fats and carbs. But if you mean you can eat more because you ascribe to any sort of particular diet, then no. Not really.
Eta
If you mean through the changing of gut flora, then possibly. The jury is still out.. we know our gut health is extremely important, but we don't yet know how most of the food we eat actually affects it. It's possible but we just don't know yet.
If you mean the thermic effect of protein and fiber then you're absolutely right. Fiber and protein have a much higher TEF than carbs and fats, so you actually burn more calories digesting those than you do fats and carbs. But if you mean you can eat more because you ascribe to any sort of particular diet, then no. Not really.
Eta
If you mean through the changing of gut flora, then possibly. The jury is still out.. we know our gut health is extremely important, but we don't yet know how most of the food we eat actually affects it. It's possible but we just don't know yet.
This post was edited on 8/11/18 at 10:34 am
Posted on 8/11/18 at 10:36 am to Hulkklogan
quote:
If you mean through the changing of gut flora, then possibly. The jury is still out.. we know our gut health is extremely important, but we don't yet know how most of the food we eat actually affects it. It's possible but we just don't know yet.
Well that's one thing that's worth considering
Other things like the type of fats when you're looking at fats and the amino acid profile when you're looking at proteins
The idea that there can be some oversimplified formula that involves only macronutrients to get you on the path to perfect health is beyond fricking stupid.
Posted on 8/11/18 at 3:28 pm to Hawgnsincebirth55
This thread seems to have strayed away from your OP.
My staples for getting in fat are pretty obvious and probably already listed, but I didn't feel like reading the calories debate again (note this is merely a list of high-fat foods specifically for keto macros, not anywhere near an exhaustive list of what I eat, or micronutrient-centric):
-Avocados drenched in organic extra-virgin olive oil
-MCT oil to break my fast (or not, depending on whom you talk to). I don't really like bulletproof coffee so unless it's powdered mct I just take a little shot)
-Triple cream brie (Trader Joe's)
-Lots of salads with olive-oil based dressing and salmon (skin on) or tuna strak cooked in butter and/or avocado/olive oil
-macadamia nuts, pecans, almonds (in that order re amt)
-cacao nibs
-skin-on chicken thighs
-ribeyes
-full fat Greek yogurt
-sour cream (I generally try not to gorge on dairy, besides good butter maybe)
-i make a bone broth, olive (or other) oil and apple cider vinegar concoction--add salt and potassium citrate, for a super bomb.
-grass-fed butter on everything imaginable
-omega 3 cage free organic eggs--Trader Joe's has best deal I have found
-uncured bacon (Smithfield's at Walmart is one of my faves for the price)
-avocado oil mayo (homemade or the real stuff--no crappy oils added)
--Milkadamia or if can't find then coconut milk.
I've found that given my activity level I don't have to worry as much as many people do with limiting protein. I can stay above 1 mmol/L ketone level (and usually considerably higher) just really limiting carbs, doing 16-8 IF and w regular aerobic exercise.
There are also tons of "substitute" type foods that I haven't listed because they're more just treats to not wreck my diet and don't really have the nutritional or macro properties I'm looking for. Like Dukes links (do have more fat than protein), cracklins/rinds (good kinds), almond/coconut flour in moderation, chia/flax meal (the Omega 3 isn't very bioavailable so this is just a filler for me in pancakes and such, and Flackers), 90% dark chocolate Walmart's Swiss chocolate Sam's Choice are actually goos--actually good macros w 17g fat to 3g protein per serving. Their carb count makes no sense BTW but it's pretty low and has fiber supposedly if you're netting that out)
My staples for getting in fat are pretty obvious and probably already listed, but I didn't feel like reading the calories debate again (note this is merely a list of high-fat foods specifically for keto macros, not anywhere near an exhaustive list of what I eat, or micronutrient-centric):
-Avocados drenched in organic extra-virgin olive oil
-MCT oil to break my fast (or not, depending on whom you talk to). I don't really like bulletproof coffee so unless it's powdered mct I just take a little shot)
-Triple cream brie (Trader Joe's)
-Lots of salads with olive-oil based dressing and salmon (skin on) or tuna strak cooked in butter and/or avocado/olive oil
-macadamia nuts, pecans, almonds (in that order re amt)
-cacao nibs
-skin-on chicken thighs
-ribeyes
-full fat Greek yogurt
-sour cream (I generally try not to gorge on dairy, besides good butter maybe)
-i make a bone broth, olive (or other) oil and apple cider vinegar concoction--add salt and potassium citrate, for a super bomb.
-grass-fed butter on everything imaginable
-omega 3 cage free organic eggs--Trader Joe's has best deal I have found
-uncured bacon (Smithfield's at Walmart is one of my faves for the price)
-avocado oil mayo (homemade or the real stuff--no crappy oils added)
--Milkadamia or if can't find then coconut milk.
I've found that given my activity level I don't have to worry as much as many people do with limiting protein. I can stay above 1 mmol/L ketone level (and usually considerably higher) just really limiting carbs, doing 16-8 IF and w regular aerobic exercise.
There are also tons of "substitute" type foods that I haven't listed because they're more just treats to not wreck my diet and don't really have the nutritional or macro properties I'm looking for. Like Dukes links (do have more fat than protein), cracklins/rinds (good kinds), almond/coconut flour in moderation, chia/flax meal (the Omega 3 isn't very bioavailable so this is just a filler for me in pancakes and such, and Flackers), 90% dark chocolate Walmart's Swiss chocolate Sam's Choice are actually goos--actually good macros w 17g fat to 3g protein per serving. Their carb count makes no sense BTW but it's pretty low and has fiber supposedly if you're netting that out)
This post was edited on 8/11/18 at 9:25 pm
Posted on 8/12/18 at 7:41 pm to Powerman
We were not discussing health, onyl body composition. Stop confusing the two.
As far as the other guy argueing,if you did what you said it's because your either had hormones off or you created a gflux. Look it up.
As far as the other guy argueing,if you did what you said it's because your either had hormones off or you created a gflux. Look it up.
Posted on 8/12/18 at 8:09 pm to lsu777
quote:
We were not discussing health, onyl body composition. Stop confusing the two.
I'm confused why anyone would be dumb enough to only concern themselves with body composition and not also overall health. It seems pointless.
Posted on 8/12/18 at 8:35 pm to Powerman
For most it's just a desire to look good naked, also for many body comp is their biggest health concern because it is causing the most damage. Worrying about micronutrients is the least of their concern. Also for many macronutrients are confusing enough.
Posted on 8/13/18 at 6:28 am to Hawgnsincebirth55
For meat, I eat a lot of salmon/tuna, fatty grass fed beef (ribeye, T-bone, ground meat) a little pork and dark meat chicken. I try to maintain 2/1 omega 6/omega 3 balance, so the fish is important.
Lots of Eggs (we have chickens).
Whey protein iso shake with algae oil after work outs
Veggies are mostly leafy greans and broccoli or asparagus and a shiton of avocados.
Stay away from fruit and root veggies. Also, I’d stay away from processed foods. Try to eat as much whole food as you can. If you aren’t resistance training, you could skip the whey protein isolate. Someone said nuts, but be careful which nuts. Some are higher in carbs.
This and 16/8 IF has the fat falling off and keeps the hormones optimized.
Lots of Eggs (we have chickens).
Whey protein iso shake with algae oil after work outs
Veggies are mostly leafy greans and broccoli or asparagus and a shiton of avocados.
Stay away from fruit and root veggies. Also, I’d stay away from processed foods. Try to eat as much whole food as you can. If you aren’t resistance training, you could skip the whey protein isolate. Someone said nuts, but be careful which nuts. Some are higher in carbs.
This and 16/8 IF has the fat falling off and keeps the hormones optimized.
Posted on 8/13/18 at 1:39 pm to lsu777
quote:Yeah, my skepticism flag goes up when I hear people say that calories in vs. calories out does not matter for them.
Plenty of studies prove calories are what matter not matter what source. A calorie is a measurement of energy, bottom line is your body does realize the energy.
Posted on 8/13/18 at 3:09 pm to lsu777
quote:
For most it's just a desire to look good naked, also for many body comp is their biggest health concern because it is causing the most damage. Worrying about micronutrients is the least of their concern. Also for many macronutrients are confusing enough.
I don't think it takes that much more effort to go into a little more depth and take care of both in parallel
Call me crazy
Posted on 8/13/18 at 3:10 pm to G The Tiger Fan
quote:
Yeah, my skepticism flag goes up when I hear people say that calories in vs. calories out does not matter for them.
It's just not the only thing that matters
Your body needs more than just pure energy to function at optimum levels
In theory you could eat your required caloric intake in 100% glazed donuts but I don't think that would work out very well for you
Posted on 8/13/18 at 3:17 pm to Powerman
quote:
I don't think it takes that much more effort to go into a little more depth and take care of both in parallel
Call me crazy
i agree with you. but i notice when people hear about if it fits your macros or counting macros and they ask me to give them their macros, they are confused as hell when i just give them the macro numbers and don't tell them exactly what to eat.
it would blow their mind asking them to break down the types of fat.
as far as the donut thing, if simple weight loss was your concern, it would owrk out fine. would lose muscle for sure but you would lose fat so long as you were in a deficit.
the snake diet guy did an expierement eating mcdonalds every day....well watch this LINK
Posted on 8/13/18 at 3:23 pm to lsu777
quote:
as far as the donut thing, if simple weight loss was your concern, it would owrk out fine.
Right
But it's a bad idea and not anywhere near sustainable in the long term
quote:
the snake diet guy did an expierement eating mcdonalds every day....well watch this LINK
I've seen that already
Posted on 8/13/18 at 6:31 pm to olgoi khorkhoi
quote:
so the fish is important.
Lots of Eggs (w
Yeah I think I have my O6 waaay down by avoiding processed foods with shitty oil and my nut choices are low O6
I don't like the idea of krill or fish oil supplements any more, due to pufa oxidation concerns.
And plant-based Omega 3 (chia/flax for example) is barely bioavailable. So good fish is definitely key to O3 intake.
I've read--but need to do more analysis on it--that the flax-fed chickens that lay the O3 enriched eggs do the DHA/EPA conversion for us so the eggs do give you the useful O3 that flax and chia etc don't.
Posted on 8/13/18 at 9:05 pm to McLemore
quote:
I've read--but need to do more analysis on it--that the flax-fed chickens that lay the O3 enriched eggs do the DHA/EPA conversion for us so the eggs do give you the useful O3 that flax and chia etc don't.
They do but I personally believe free range eggs are better in ratio.
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