The Spaniards eat their bread by dipping it in olive oil. That's how I used to eat my bread, when I was still in a place that had proper bread.

Jamie Oliver is an extra virgin olive oil junkie. There isn't a recipe of his that doesn't use several tablespoons of it.

I think "good" oil consumption is best done by substitution, not supplementation. The latter might lead to excess calories, since oil is calorie-dense. This means cooking for yourself. You're gonna get the lowest grade, fit-for-diesel-engines type palm oil when you eat out.

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Added on July 31, 2009, 9:34 pmhttp://www.youtube.com/watch?v=Bu90jsp6nkE

This post has been edited by kotmj: Jul 31 2009, 09:34 PM

Lard, excellent source of fat !
4rings....I know I always say I'm anti spoon feeding, but since you've the best experience in this, how would you have me do my dietary intake for a day?

I'm looking to consume somewhere between 3000-3200 calories in a single day. Using your 4:3:3 diet...I'd assume that I take 1200 calories from carbs, 900 calories from fat and protein.

So that's 300 grams from carbs
100 grams from fat
225 grams of protein

Sorry if this sounds a lil weird, but isn't that a lil high for the carbs if this was called a LOW carb diet?

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Added on July 31, 2009, 9:46 pmOr is the ratio 4- protein, 3 carbs and fat?

That makes it 300 grams protein 225 carb and 100 fat?

That's like protein overload rite?

This post has been edited by pizzaboy: Jul 31 2009, 09:46 PM

Woooh! Thanks for showing the way you use oils in your meals! Red palm oil is like Carotino brand?

n-6:n-3 = 20:0
We die from malnutrition liao. X^D

By law (Food Regulation 1985), peanut butter has a safety limit of the mold toxin/mycotoxin content that cannot be exceeded. I would assume that handles the mold and mycotoxin part. 4Rings, your opinion?

Coconut oil from the kampung is made from bacterial fermentation. I believe that's why the you get the stink. LOL!
Organic shops are probably from acid or enzymes processes, and properly controlled environment.

Lard? Healthy or not? Entah apa benda the pigs ate before turning into pork. But damn, it's yummy!
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Komtj,
Thanks for the lead. Let me go google some Jamie Oliver's recipe.

OMG, peanut butter fat aint good?

4Rings, what I do every night before bed is mix the whey i got from you, with milk and a tablespoon of peanut butter.
Just to have a blend of different protein. is that alright?

lol there are ppl on the bb forum that swears by peanut butter (read: ONE JAR A DAY)

Zone diet is 4:3:3, carbs: protein: fats.
If you follow the 1g protein per lb of body weight, your calories from carbs should be lower than that.
There's no harm experimenting which option works better for you instead of adhering to follow by the book rule.

Yup, the red palm oil is caratino. This is the only made in malaysia palm oil recognized by Udo Eramus, Fats Guru as a good oil.

About the peanut butter, how many manufacturers actually follow that? Peanuts grow in the soil. The chances of contamination are very high.
I read somewhere in the net that this author recommends 1 particular brand which the manufacturer tested their peanut butter stringently before putting them on market. But you can forget about it. The butter is only available in US.

Peanut is also one of the cause of allergies. We should go easy on peanut butter.

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Added on August 1, 2009, 8:36 amYou can drink the whey by itself and gulp in 1 tablespoon of olive oil.

My formula is 2 scoops of whey plus stabilized rice bran + wheat grass + spirulina + milk minerals powder.
My parrot drinks that too.

This post has been edited by 4Rings: Aug 1 2009, 08:36 AM

They have natural/organic peanut and almond butter easily available in the US. That's the type they advocate eating, not the hydrogenated oil garbage normally sold. I haven't seen any organic peanut butter in Msia stores yet.

I manage to find a peanut butter that I believe is as natural & home made as it gets:

Some small time China brand. No sugar. As for preservatives, it claims that none added. Source of peanut: unknown whether organic or not. Mycotoxin level unknown. LOL!

The peanut solids and the peanut oil actually separates slowly into 2 layers if you leave it idle for a day or 2. You can almost drink it... it's like a paste. Nice!
I stir it well and then put it in the fridge to keep it solid.

no emulsifiers

I think we should avoid all forms of fatty food. Peanut butter can't be good - it makes me breakout.

Read the facts before jumping out and saying that.
It makes you look, less stupid

bodohnya.....

Did you even run through the the first few post?

This post has been edited by shanecross: Aug 1 2009, 11:03 PM

If I follow 1G of protein per LBS of bw, I'll be at 175GMS. That's only about 700 calories. I don't quite get you, but anyway I'm on day 2 of this moderately lower carb diet. It feels alright. Energy level however, isn't all that high.

Here's a good read on fats,its benefits etc..

http://www.health-report.co.uk/saturated_f...th_benefits.htm



To add, Mozaffarin in his journal paper,if I understand correctly,stated that through his study, diet of low fat(mostly saturated)/high carb results in higher triglyceride and lower HDL,while maintaining LDL level.Whereas diet composing of high fat/low carb results in lower triglyceride level,higher HDL and lower LDL level.The lower consumption of carb may be related to the lowering of triglyceride(insulin-triglyceride production relations),what interest me the most is on the level of HDL and LDL from the total consumption of saturated fat.Will be loking for more info on cholesterol build-up in relations to saturated fat consumption.

And for a better read,might want to try read this:

http://www.ajcn.org/cgi/content/full/80/3/550

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4Rings:
while you're on low carb/high fat diet,how's your re-feed period?or its 24/7 low carb/high fat diet for you?Dave Palumbo, Par Deus and some other,do include a refeed period after a set timeframe to replenish glycogen level(it can go as high as 800g-1200g carbs on the refeed day).Wanna know,is it really important?As in keto diet,we're using ketones instead of glycogen as fuel source,then why do we still need to bother on replenishing glycogen?Hope you can help to shed some light on this.Thanks

>>Wanna know,is it really important?As in keto diet,we're using ketones instead of glycogen as fuel source,then why do we still need to bother on replenishing glycogen?<<

Lyle McDonald addressed this in one of his books. It's a complicated explanation. I might quote the text when I find the time.

Penang right ? Where'd you get that ?

Considering the pity size of kampung eggs, I wonder whether kampung eggs really have twice the nutrients of commercial eggs ... well, you know, it's not only quality, there's quantity too and commercial eggs are twice the size of kampung eggs.

He's in China.

I think the analogy of strength athletes and bodybuilders may fit this question. A bodybuilder can be three times the size of a weightlifter, but you see the weightlifters are generally stronger. Muscle size not equal to strength. Nutrient density not equals to size.

This post has been edited by pizzaboy: Aug 2 2009, 03:54 PM

I didn't try keto diet for long term. The longest was about a month, just to get my body into a fat burning machine.
Most of the time I was on Zone favourable low carb where I ate plenty of veges for carbs.

Towards the end of my 2 years on low carbs, I tried Anabolic Diet for 3-4 months. 5 days keto, 2 days carbs loading.
The purpose of the carbs loading is not to replenish the glycogen but to spike the insulin to push the aminos and nutrients into the muscles.
That is their theory. But some who have been solely on keto diet for long term have proven this theory wrong.
My purpose of trying Anabolic Diet because I could eat all the junk carbs on weekend without getting fat.

I asked a low carb guru, a friend of Robert Atkins and he said you don't need insulin spike to build muscles.
The best thing is to use your body to experiment various methods of low carb and see which works best for you.
Min 6 months per method is good enough to see the results.

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Added on August 2, 2009, 1:20 pm

This post has been edited by pizzaboy: Aug 2 2009, 03:55 PM

Not exactly true.

You have just proven me right, matey! =) Hah hah hah!
Omega-3 fatty acids (n-3 FA) are essential.
n-3 is just another way of saying Omega-3.

And.... jeng jeng jeng...
alpha-linolenic acid (ALA) is an Omega-3 fatty acid.
DHA and EPA are not the only omega-3 fatty acids. LOL!
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And BTW, wikipedia is open to everyone to edit. It is not exactly a very reliable source.

This post has been edited by iamyuanwu: Aug 2 2009, 11:25 PM