delede's Journal, 05 July 2016

What I have Learned
First of all, I want to say that you FS members are awesome! Thank you so very much for being willing to discuss my latest question on the need for dietary fat. There was a lot to read through, and I googled a lot to double-check the accuracy of what was shared and I am really very impressed by the breadth and depth of your knowledge. These are the key points that I noted:
✍️ At the most basic level calories are calories. They are units of energy and I must make sure that I consume less than I use. (This might seem like a no-brainer to you experienced dieters, but I actually thought that on LCHF I can eat how much I wanted if it was a 'healthy' fat.)
✍️ All calories are not equal in that different macronutrients (which I now think of as 'calorie sources') affect the body differently.
✍️ The body is designed to burn glucose, so it tries to get glucose from whatever we eat.
✍️ If I consume sugars and simple starches, the body does not have to work hard to convert them to glucose, so almost 100% of the potential energy will be available to the body. If I consume protein, fats and really complex carbs, the body will have more work to convert them to glucose. This uses some energy, so less of the potential energy will be delivered to the body. When trying to lose weight it is best to make the body work as hard as possible to get the glucose it wants.
✍️ Insulin controls the conversion of excess glucose (regardless of its original source) to body fat. The carbohydrates and protein that we eat cause the body to produce insulin, but fats do not trigger insulin production. therefore for pre-diabetics like me, it is best to give the body foods that do not trigger high insulin levels. THAT is one of the major reasons for getting more of my calories from fats than from proteins or carbs.
✍️ Timing is also important, particularly for pre-diabetics who would already have insulin resistance. Apparently it is beneficial to avoid constant snacking, to allow the insulin levels to drop back to a 'non-feeding' level. If insulin levels are constantly high, the body becomes less responsive to the insulin. This forces the pancreas to produce even more insulin, creating a really vicious cycle, with more and more insulin being released. Another issue is that insulin resistance creates a form of hunger, a gnawing desire to eat. The lower I can maintain my insulin levels, the better my hunger management will become.
✍️ Intermittent Fasting works for some persons because it helps to keep insulin at a low level for as long as possible, to make the body more responsive to insulin, thereby breaking the vicious cycle of insulin resistance.
My Take-Away
A 'good' diet is any one that will make my body burn stored fat while promoting healthy hormonal balances while delivering the micronutrients I need. I already have 100 pounds worth of calories stored, so my big issue is not about meeting my body's energy needs. I should instead focus on ensuring that I eat nutrient-dense, whole foods that will give me the minerals, electrolytes, dietary fibres, etc. This means lots of green leafy vegetables; limited low-carb fruits such as berries; moderate fats and some protein from avocados, seeds such as flax and chia, and nuts, some beans for protein (not too much because of the carb content), and almost no grain. This will be my way of eating for July, at the end of which I will assess my progress and amend to suit.
Thank You, Professors of the FatSecret College of Practical Nutrition. As usual, your comments are most welcome.

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881 kcal

Fat: 65.91g | Prot: 23.93g | Carb: 68.85g.   Breakfast: Planters Creamy Peanut Butter, Carrington Farms Pure, Unrefined, Cold Pressed Coconut Oil 100% Organic Extra Virgin, Bob's Red Mill Flax Seed, Bob's Red Mill Chia Seed, Chinese Cabbage (Bok-Choy, Pak-Choi), Lettuce. Lunch: Lettuce, Olive Oil, Cheddar Cheese, Cucumber (with Peel), Cooked Eggplant (Fat Added in Cooking). Snacks/Other: Mango. more...