[Fan Club] LCHF Lifestyle - Part 3

[carey]

Hi can i seek your wisdom on this

1. OMAD -> how much protein/meat can you down in 1 meal?
2. Do you have any preference or recommendation for magnesium supplements currently?

TIA

For OMAD, we try to take in all our daily requirements in 1 meal

So you need to cater to your own requirements - it may be a bit tough to get everything in in a single meal at the start but over time, it gets easier as our requirements also decrease in line with our weight etc

As a guide, it's about 1g of protein per kg but individual preferences may vary or if you are really into body building, then you will need more

For magnesium, I usually take this from iherb

https://sg.iherb.com/pr/doctor-s-be...esium-200-mg-120-tablets-100-mg-per-tablet/15

 

[carey]

A nice little video on OMAD

 

[Eien_kisu]

- Low carb mediterranean diet + 3 to 4 cups of green tea + wolffia globosa duckweed 100g.
- polyphenols increase lipolytic stimulating hormones sensitivity and increase visceral fat loss.
- hippuric acid is a marker of metabolic health. eat more fermented dairy.
- Mitopure urolithin-A is an anti obesity agent that increases energy expenditure and thermogenesis.
- contains ellagitannins, precursor to urolithin A: Green tea, wolffia globosa duckweed, walnuts, macadamia nuts, pecan nuts, Blueberries, blackberries, raspberries

 

[Eien_kisu]

 

[Eien_kisu]

https://siteman.wustl.edu/how-fructose-in-diet-enhances-tumor-growth/

Recent research from Washington University in St. Louis reveals that dietary fructose enhances tumor growth by being metabolized into lipids by the liver, which cancer cells utilize for growth. This study indicates that high fructose consumption, primarily from processed foods and sweeteners like high-fructose corn syrup, correlates with increased tumor progression in animal models of various cancers. The findings suggest that instead of tumors directly metabolizing fructose as previously thought, it is the liver's conversion of fructose into lipid nutrients that supports tumor development. The researchers emphasize the potential implications for dietary interventions and therapeutic approaches targeting healthy cell metabolism to combat cancer growth.

 

[carey]

Worth watching if one is still scared about eating saturated fats

 

[carey]

Why I fast as part of my LCHF lifestyle

 

[carey]

https://scitechdaily.com/seven-days-of-fasting-how-your-body-transforms-inside-and-out/

Another article/study on fasting

Usually we start seeing benefits after 24 hours and some researchers believed the peak benefit is around 3-5 days

My max fast was 120 hours

Will try for a 7-day fast after CNY

 

[Checkyrmed]

1. 防弹咖啡/红茶/抹茶/可可： 椰子油38ml，MCT C8 oil 12ml,无糖淡奶油 13ml. 搅拌均匀即可。纯脂肪50g.
2. 防弹椰浆：椰子油16ml,无糖椰浆24ml,无糖淡奶油19ml. 热水适量。搅拌均匀即可。纯脂肪26g.
3. 生酮面包：鸡蛋6个，杏仁粉180g,黄油60g,泡打粉10g. 烤箱200度C烤25分钟。切成8片：碳水4.5g，脂肪21.6g,蛋白质9.6g, 247cal.
4. 生酮巴斯克芝士：原材料:奶油奶酪500G、鸡蛋3个、无糖淡奶油240G、代糖根据口味添加。做法:混合均匀,200摄氏度烘烤40分钟。营养素比例:每十分之一,4.3G碳水、26.4G脂肪、4.9G蛋白质,274大卡。
5.椰子酸奶. 无糖椰浆发酵而成. 营养素比例:每100G:172大卡, 2.8G碳水,17G脂肪,2.8G蛋白质.
6. 坚果。夏威夷果15G:2.1G碳水,11.1G脂肪,1.1G蛋白质核桃15G:0.8G碳,10G脂肪,2.4G蛋白质。
7. 95黑巧克力。2块(16G):100大卡,1.5G碳水,9.1G脂肪,2G蛋白质
8. 纯肉午餐肉SPAM每50G:161大卡,0.9G碳水,14.3G脂肪,6.2G蛋白质
9. 3片刺身:123大卡、没有碳水、5G脂肪、18.4G蛋白质
10. 猪油渣：每20G:167大卡、0碳水、16.92G脂肪、3.48G蛋白质
11. 脂肪炸弹：原材料:100G黄油、250G杏仁粉、代糖按照自己口味
做法:混合均匀,冷冻30分钟即可营养素比例:每十分之一,222大卡,碳水5G、脂肪21.4G、蛋白质5.1G
12. 牛油果。每100G:160大卡、8.5G碳水(6.7G纤维)、14.7G脂肪、2G蛋白质

The focus on lowering dietary fat, particularly saturated fat, has led to increased carbohydrate consumption with negative consequences like rising obesity, type 2 diabetes, and metabolic syndrome. Replacing saturated fats with unsaturated oils may have also increased diseases linked to lipid peroxidation and oxidative stress. Studying dietary components in free-living populations is difficult due to the complex interplay of various dietary factors, individual genetic differences, and limitations of cell culture studies. Effectively reducing ω-6 PUFAs requires drastically lowering vegetable oil intake while supplementing with ω-3 PUFAs for an extended period to deplete existing stores. While lipid peroxidation and oxidative stress are linked to disease, attributing adverse effects solely to saturated fats is misleading. Saturated fats are chemically stable and regulated by the body, whereas PUFAs are prone to oxidation, producing harmful compounds and inflammatory signaling agents Replacing saturated fats with carbohydrates doesn't improve cholesterol profiles and may even be detrimental.

 

[Eien_kisu]

 

[Checkyrmed]

The primary issue has always been insulin resistance, driven by excessive carbohydrate intake and the consumption of unstable unsaturated fats, along with the presence of oxidized cholesterol. However, since no specific medication targets oxidized cholesterol, the focus has shifted to statins, largely as a profit-driven approach. While statins effectively lower LDL cholesterol, we should have effectively resolved cardiovascular disease, however, the impact of statins has not been as significant as expected. They have been shown to increase insulin resistance, which can further elevate oxidized LDL levels. Their widespread use has led to unintended metabolic consequences, including a higher incidence of type 2 diabetes and worsening insulin resistance, effectively creating two new problems instead of solving one.

 

[Checkyrmed]

btw, our health promotion board is against saturated fats

The stance against saturated fat, particularly as upheld in 2014, was already based on outdated research, and if it remains unchanged today, it does not align with the evolving understanding of cardiovascular health. Current evidence suggests that LDL cholesterol alone is not the primary concern; rather, oxidized LDL plays a more significant role in atherosclerosis. Moreover, excessive consumption of unsaturated fats, especially polyunsaturated fats in processed oils, has been linked to increased oxidation, potentially exacerbating cardiovascular risks.