this was given originaly as a reply to kclvbn's question- at some places ,like many people i have used calories and kilocalories synonymously.
At the onset let me tell you , I do not agree that lchf is to be used randomly.
The scientific world recommends it only for, obesity and that too if other means fails and only for a period of one year.
But if people are determined to go for it –
They can go the way I had suggested some time ago in my two articles.ie, just substitute an amount of fat equal to the amount of carbs ,u just removed from the usda food plate. Not more than that., and a limitation of saturated fats to 7 percent. for which I gave a name LCCF . the usda food plate is chosen as the basis because we must get all nutrients and minerals.
Low carb, compensatory fat . there is nothing much in a name . I just wanted to emphasise that fat overeating is detrimental.
Remove the carbs from what?
You have to chose a food amount along the line of the USDA food plate or Harvard healthy plate. [ for the calories you are supposed to take].from that remove any amount of starch as suggested above say, 100gms. This 100 has to be tailored individually, finding the individuals ability to handle insulin.
The technique to be applied is to design a food plate ,
And then by food exchange go for any food you like.
It will be clear shortly.but we have to remember the basic plate.
in truth when I came to the forum last year I was telling ,in the west they have diabetic education programmes. We have nothing. The basic agenda of the forum should be, first, this minimal education.
The 1000 calories you wanted is too small for an average man . let us go for 2000 calories instead. Let us work out for a 60 kg man.You can take half of it later.
Apply the formula 900+10w for BEE
presuming the person is a moderately working-
Add 40 percent –gives 1500+600 = 2100 calories.
any one wants to know further detais about this calculation ,please let me know ,iwill explain later.
To make three meals, we devide by 3 to get 700calories per meal.[2100/3]
From this meal, some 100 or 200 can be removed ,to make it a snack midway between meals.
Say 600 main meal and snack 100, or 500 +200 wchichever you like.
we will calculate for 700 ,the total now.
Now they say proteins are to be limited to 15 percent of the total calories intake, [10 to 20 percent usda]
This will give 105 cals.[ 15%of700]that means we can eat per meal 26 grams of meat or fish .[105 /4=26]protein is 4 cals per gm.
Ie, proteins 105 cals
So far so good ,everything for a healthy man.not diabetic
In LCHF we take a maximum of 100 grams of starch [ variable?]per day.
Giving 400 cals per day,
In a meal then it is- carbs- 133 cals [400/3-meals]
And considering oil only for a moment for fats we have to consume 462 grams of oil , [700-(105+133)]
Ie, fats 462 cals [51 grammes]since a gram of oil is 9 cals.
sesame or groundnut, not palm oils as they contain near 90 percent saturated fats,.and saturated fats to be limited as expressed above.
As a gram of fat is 9 cals, deviding 462 by 9 give 51gms of fat , roughly 53 ml = 11 teaspoons= 3.5 table spoons of oil.
Theoretically speaking the body requires only 5 grams of linoleic acid per day[ essential fatty acids] but that will be a lot of work load, on the liver making from starches all the needed fats. for mostly cell wall maintenance.
But remember this 3.5 will be distributed in meat, nuts, milk etc . we will handle it later.
As such we just consume that much oil per meal.
Let us summarise.
Total cals per meal 700
We have to convert thes calories to real foods now
We collect some facts now.
A chappathy or a cup of rice, an idli ,each carries 80 calories but carry 15 grams of starch,.carbs[ the books tell like this but it is just roughly only]
A cup of milk 15 grams of carbs .
, A half cup of boiled vegitable,
or A full cup of raw sliced vegitable both
5 grams each of starch ,.
A small apple equals 15 grams of starch.
Place the calculated amounts of fat and protein straight on the food plate
Consider starch next.
Keep an idli or chappathy giving 80 calories in the plate.
The rest 53 calories for fruits and vegitables .[133-80]
53 devided by4 gives 13 grams.
We devide them as, 13= 7.5 and 5.5,,[7.5 for vegitables and 5.5 for fruits]
Ie, half cup cooked and half cup raw vegitables giving 7.5 and one third of an apple for the 5.5
Now this meal plate is complete .
You can exchange any item for other foods , say a cup of milk for an apple etc, for taste.
But for the vegetarian.
Suppose you want to substitute 100 cals of fish/ meat? 26 grams- with plant originated foods.
Take for instance ,
take 100 grams of ground nuts-contains 26 grams of protein .alright substituted,., most other nuts also follow this pattern
But this ground nuts also contains 50 grams of oil – remove so much from the oil we had agreed earlier.
ie all the oil you may remove.it wont make any difference.
It also contains 15 grams of carbs = no problem,
remove the apple and the vegitables totaling roughly 13=15.,
Everything balances but the USDA scientists are going to make a hue and cry.THEY would say ,no, you cannot remove the vegitables and fruits for ground nuts.
Vitamins, minerals- coloring materials, soft skin , unbalanced food- they will grumble.let them grumble and hurt their lungs- it is left to you.
you see the nutrition crisis. They are people near nobel price.a vegetarian cannot have all the nutrients and LCHF. Go for the indiacratus solution .
there is an item with out starch, but full protein, and is a vegitable [ botany people, please excuse, I know it is another kingdom], but it is expensive, mashrooms.
This LCHF can give two advantages you can carelessly overeat,.a bit.
Or you may get rid of few years of insulin.
I am not competent to comment on such issues. because I am not a researcher in all this, I just tell you what the scientists are telling.
I follow the foot steps of the great men, scientists who invented this science .NUTRITION.fine tuning of this plate and correcting mistakes are invited.
I commit many mistakes , kindly help – those in the forum who know better than me in NUTRITION theories. Certainly there are many.!!thanks in advance for others in seaech of this diet.
I will give a standard plate later if I get time, the above plate is not perfect for many reasons.
I have considerd vegitables and fruits as not containing proteins and meat and fish as lean –with out fat, .if somebody could correct it. It is only a matter of time.this is what I said fine tuning.
I have laid the clues. anyway. dear kcl vbn, this is not a big problem.
But it is imperative-no alternative, that you have to remember your once calculated food plate.
People on insulin or near insulin also follow this food exchange strategy please.
Do never over eat. It tortures your organs; Diabetic or not.
.in other words if a man takes a holiday for rest with his family don’t take the usual 4 idlis. i know some of you will not be pleased. indiacratus, is he really from south robbing others idlis.