10.12: summary:
. low-carb means high fat, not high protein;
the point of a low-carb high-fat diet
is to get your liver to stop producing glucose
and start turning fat into ketones for use as body fuel;
ketogenics is the ability to make ketones as fuel;
a ketogenic low-carb diet spares vitamin C,
and cures Metabolic Syndrome .
. Dr.Phinney has a recipe for bone broth:
he uses chicken heavily mostly for minerals
(the only protein used is the broth's gelatin).
Dr. Steve Phinney 2011:
. carb's stay between 25 and 50 grams
(around 100 calories a day);
protein is between 125 and 150 grams
(500 to 600 calories a day).
so if needing 2800 calories a day,
that entails over 2,000 calories of fat
per day to maintain body weight.
. by staying low-carb, one becomes keto-adapted:
easily drawing on fat stores for energy;
so, low-carb dieters can eat less often
without getting tired .
10.11: Dr.Phinney 2004`protein guide:
The studies noted herein
[ low cal Capacity for Moderate Exercise
chronic ketosis without caloric restriction
Preservation of submaximal exercise capability
low-cal maintining nitrogen balance ]
demonstrate effective preservation of
both lean body mass and physical performance
when protein is in the range of 1.2 – 1.7 g
per kg of reference body weight daily;
so, picking the mid-range value of 1.5 g/kg-d,
for adults with reference weights ranging in
60-80 kg, [132-176 lb]
this translates into total daily protein intakes
of 90-120 g protein/day.
-- about 15% of calories should be protein
when total daily intake is 2000–3000 kcal/day
(ie, if you are doing low-calorie dieting,
you should obviously get more than 15% protein;
because 15% of 1000kcal is far less than 90-120 g ).
. protein exceeding 25% of 2000-3000 kcal
has the potential to suppress ketogenesis
( because protein raises insulin [Ph2012]);
and, suppression of the ketogenic ability
will result in a feelings of low energy on low carb
until becoming keto-adapted again (could take 2-6 weeks).
Dr. Phinney`ketogenic diet conserves vitamin c:
. the usual carbs are inflammatory,
and raise requirements for vitamin C:
eating just pemmican even with no berries
did not cause scurvy unless mixed with
classic euro'navy rations that included
many carbs, typically biscuit and peas .
chicken broth for minerals:
. a good source of minerals is a meat broth:
simmer a whole chicken for 6 hours,
adding one quart of water per pound of chicken
(see my efficient induction pressure cooker).
. skim off the oxidized fat floating on top;
and, feed the meat to pets; [ because,
if you get plenty of minerals from broth
you'll be buying more meat than you can eat
on a moderate-protein, ketogenic diet .].
. if chicken is a $2.00 per pound,
and you get a quart of broth per pound,
that averages to about two cups of broth
for $1.00 per a day .
. to support a ketogenic diet
in which kidneys dump salt a lot,
(and to avoid low-carb constipation)
you should add salt to your broth:
one teaspoon of salt per quart .
. the salt helps you hold water in your blood,
and lets more water get into your stools
to soften them up .
10.12: Dr.Phinney`typical ketogenic day:
(21% protein, 5%carb, 74%fat, 2100kcal)
2cup greens; 6oz celery; 4oz green beans;
4oz mushrooms, 8oz tomato bisque;
2oz nuts, 10olives,
4 sausages; 6oz tuna, broth, 8oz steak,
bluecheese dressing(yogurt, olive oil),
4oz low-carb iced cream .
-- the broth has 2g salt needed by the diet
to avoid low blood pressure;
supplement magnesium to avoid cramps .
. most calories are from mono'oils and sat'fats:
polyunsaturates are taken only as required .
1.5-2g/kg of protein per day .
Dr.Phinney's controversial fat sources:
. says high-oleic safflower is like olive oil?
(new hybrid with no long-term testing);
and he casually eats cheese? [10.12:
cheese is a special treat not healthy for daily use:
it has the carcinogenic part of dairy (casein).
10.12: Dr.Phinney 2012`thyroid function:
. he doesn't know why thyroid would be low
after several months of a ketogenic diet
(at least if following his whole diet);
but, other diets' pitfalls may include:
higher fat in non-ketogenic state,
not enough carbs (get your 50g);
too many polyunsaturates .
. I wondered if there might be dysbiosis;
the GAPS diet people deal with that,
and they suggest use of probiotics
including fermented foods;
digestive aids might be needed too .
. a person eating wheat bran may get leaky gut,
and would still be ketogenic but also have dysbiosis,
that can affect the thyroid .
--
low thyroid is related to other hormones:
. testosterone, IGF-1, and SHBG are low;
Glucagon is higher .
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