Guest guest Posted September 23, 2007 Report Share Posted September 23, 2007 I have been working for months trying to develop a CR regimen I can stick to.....I have found that I need to increase the fat content of my diet much more than many health experts recommend. In particular, I have been reading the work of people like Ornish, Furhman and McDougall....who recommend ultra-low fat diets.....What they say makes sense.....However, when I try to drop my calories (to around 1500-1600, not starting with anything extreme), I find I am too hungry and tense, unless I add a good bit of fat to the diet. I have been using a regimen for a few weeks that is around 1550 kcal, and it's working for me, I can stick to it and don't feel hungry or preoccupied with food. However, when I look at the composition of the diet, it is 35% fat, 15% protein, and 50% carbohydrate, on average. The fats are all from nuts, seeds, and a smidge of olive oil for cooking. Most of the diet is vegetables, legumes and oatmeal (I'm vegan, so no animal fat/products). My question, would I be compromising my health if I eat this way over the long haul? Is 35% fat too much, in the context of an othewise healthy diet? Has anyone else found that they need to increase fat to increase satiety? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 23, 2007 Report Share Posted September 23, 2007 >> My question, would > I be compromising my health if I eat this way over > the long haul? Is > 35% fat too much, in the context of an othewise > healthy diet? Has > anyone else found that they need to increase fat to > increase satiety? We all have to experiment to find out what works best. Some follow higher fat, some lower fat. Some vegan, some not. I keep my fat under 20% and find the opposite to be true of what you are experiencing. When I raise it over 20%, I find the the nutrient density goes down as does the satiety of the diet. In addition, in recent satiety studies, the opposite was also found to be true. High volume from a high water content (and fiber) of food to be the biggest contributor to satiety while the higher the fat content, the lower the volume and satiety. Also, you didn't mention the type of carbohydrate (unrefined, high fiber vs refined, low fiber), the type of fat( Saturated, essential, trans) which is much more important than just the percentage of carb or the percentage of fat. Lastly, you didn't mention the micro-nutrient (vitamins, minerals, etc) value of your diet, which in then end, will be more important that the micro- nutrient (protein, carb, fat) composition of the diet. What difference does the macro-nutrient ratios matter if you are not meeting the micro nutrient levels needed As I mentioned, I find it difficult to construct a diet that is low in calories (enough to be CR) and high in nutrients (ON), while also keeping cholesterol, saturated fat, etc low, when the fat content goes above 20%. I also find the resulting diet of the experiment, a lower fat, high fiber, plant based diet to be extremely filling. In fact, in one study, where they put typical Americans on such a diet, that automatically dropped their caloric intake 40% while eating to " fullness " Regards Jeff Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 23, 2007 Report Share Posted September 23, 2007 How much do you weigh? How tall are you? Are you male or female? How old? From: buddhamom67 <doctaras@...> Reply-< > Date: Sun, 23 Sep 2007 11:48:14 -0000 < > Subject: [ ] Fat % and CR..... I have been working for months trying to develop a CR regimen I can stick to.....I have found that I need to increase the fat content of my diet much more than many health experts recommend. In particular, I have been reading the work of people like Ornish, Furhman and McDougall....who recommend ultra-low fat diets.....What they say makes sense.....However, when I try to drop my calories (to around 1500-1600, not starting with anything extreme), I find I am too hungry and tense, unless I add a good bit of fat to the diet. I have been using a regimen for a few weeks that is around 1550 kcal, and it's working for me, I can stick to it and don't feel hungry or preoccupied with food. However, when I look at the composition of the diet, it is 35% fat, 15% protein, and 50% carbohydrate, on average. The fats are all from nuts, seeds, and a smidge of olive oil for cooking. Most of the diet is vegetables, legumes and oatmeal (I'm vegan, so no animal fat/products). My question, would I be compromising my health if I eat this way over the long haul? Is 35% fat too much, in the context of an othewise healthy diet? Has anyone else found that they need to increase fat to increase satiety? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 23, 2007 Report Share Posted September 23, 2007 Female, turning 40 next week! 5'1 " 120 pounds.....lost about 20 pounds over the past year with my CR attempts. But, as I said, whenever my fat content drops below 30-35%, I feel cranky and hungry all the time. Can stand to lose a little more, for sure, I'm petite, and put on weight after my kiddos were born four years ago. I walk briskly about 7 hours per week total. > > How much do you weigh? How tall are you? Are you male or female? How old? > > > > From: buddhamom67 <doctaras@...> > Reply-< > > Date: Sun, 23 Sep 2007 11:48:14 -0000 > < > > Subject: [ ] Fat % and CR..... > > > > > > I have been working for months trying to develop a CR regimen I can > stick to.....I have found that I need to increase the fat content of my > diet much more than many health experts recommend. In particular, I > have been reading the work of people like Ornish, Furhman and > McDougall....who recommend ultra-low fat diets.....What they say makes > sense.....However, when I try to drop my calories (to around 1500- 1600, > not starting with anything extreme), I find I am too hungry and tense, > unless I add a good bit of fat to the diet. I have been using a > regimen for a few weeks that is around 1550 kcal, and it's working for > me, I can stick to it and don't feel hungry or preoccupied with food. > However, when I look at the composition of the diet, it is 35% fat, 15% > protein, and 50% carbohydrate, on average. The fats are all from nuts, > seeds, and a smidge of olive oil for cooking. Most of the diet is > vegetables, legumes and oatmeal (I'm vegan, so no animal > fat/products). My question, would > I be compromising my health if I eat this way over the long haul? Is > 35% fat too much, in the context of an othewise healthy diet? Has > anyone else found that they need to increase fat to increase satiety? > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 23, 2007 Report Share Posted September 23, 2007 Thanks so much for your reply Jeff. I really enjoyed watching you (on dvd) at the vegsource conference. See, I am also aware of all the research on volume and satiety....it's so weird that it doesn't seem to work with me, I feel more bloated and gassy, get hungry much sooner, than if I add some extra fat to the meal....It's like I keep wanting low fat to work for me, and it just doesn't feel great. As it stands, I eat 3 meals and 3 snacks (another thing I found I need to do, based on trial and error). My carbohydrates of course are complex, mostly from whole foods, my fats, I believe are healthy.....My current regimen is: Breakfast: 1/2 cup oatmeal, 1 tbs flax seed, 4 half walnuts, 1/2 apple Morning snack: a small fruit (an orange or grapes) and 10 almonds Lunch: A roll-up with whole-wheat lavash bread (80 kc), 1/2 cup of pinto beans, garbanzos or black beans, with a cup of broccoli sprouts, a few grape tomatoes and baby carrots (or beets), one Brazil nut, and an added teaspoon of olive oil in the beans. Afternoon Snack: 10 almonds, 1 small fruit again Dinner: 1.5 cups of beans, 2 cups cooked vegetables (usually greens, cauli or broccoli), 2 tsp of olive oil, 1/4 c ww cous cous, 1 ww Lavash bread on the side (80kc). Evening Snack: 1/2 cup of oatmeal, 1 tbs flax seed, 4 half walnuts, 1/2 cup of blueberries. (similar to breakfast) Thanks for your interest! --- In , Jeff Novick <chefjeff40@...> wrote: > > >> My question, would > > I be compromising my health if I eat this way over > > the long haul? Is > > 35% fat too much, in the context of an othewise > > healthy diet? Has > > anyone else found that they need to increase fat to > > increase satiety? > > We all have to experiment to find out what works best. > Some follow higher fat, some lower fat. Some vegan, > some not. > > I keep my fat under 20% and find the opposite to be > true of what you are experiencing. When I raise it > over 20%, I find the the nutrient density goes down > as does the satiety of the diet. > > In addition, in recent satiety studies, the opposite > was also found to be true. High volume from a high > water content (and fiber) of food to be the biggest > contributor to satiety while the higher the fat > content, the lower the volume and satiety. > > Also, you didn't mention the type of carbohydrate > (unrefined, high fiber vs refined, low fiber), the > type of fat( Saturated, essential, trans) which is > much more important than just the percentage of carb > or the percentage of fat. > > Lastly, you didn't mention the micro-nutrient > (vitamins, minerals, etc) value of your diet, which in > then end, will be more important that the micro- > nutrient (protein, carb, fat) composition of the diet. > What difference does the macro-nutrient ratios matter > if you are not meeting the micro nutrient levels > needed > > As I mentioned, I find it difficult to construct a > diet that is low in calories (enough to be CR) and > high in nutrients (ON), while also keeping > cholesterol, saturated fat, etc low, when the fat > content goes above 20%. I also find the resulting > diet of the experiment, a lower fat, high fiber, plant > based diet to be extremely filling. > > In fact, in one study, where they put typical > Americans on such a diet, that automatically dropped > their caloric intake 40% while eating to " fullness " > > Regards > Jeff > Quote Link to comment Share on other sites More sharing options...
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