Thu, Jul-20-23, 14:38
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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Two very interesting and helpful posts by Marty Kendall on Personalizing Satiety for your Diet.
Keto vs Low Carb vs Satiety: Which One is Right for You?
https://optimisingnutrition.com/ket...-right-for-you/
Quote:
I’ve received comments recently that I don’t say anything good about low carb or keto.
Although I seem to spend a lot of time debating the finer points of nutrition, I’m a big fan of a lower-carb and keto diet.
Over the years, we’ve worked to help people maximise their nutrient density regardless of their preferred dietary approach or preference.
But whether you’re focusing on therapeutic keto, nutrient density, satiety, or a higher protein % for fat loss, they’re all pretty low-carb approaches.
In this article, I want to cover:
Why low-carb AND keto are great,
How you can tailor them to your context and goals, while
Avoiding some common pitfalls and the mistakes I’ve made.
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Using a High Satiety Diet myself, with Protein around 40% and Net Carbs around 20%, or 50-70 grams net…that is still low carb! But it is not 20g total carbs because that did not work for me, and many of Marty's satiety studies show why one eats more calories when they go below 18-20% net carbs. Cutting carbs works until it doesn’t.. below 15% -20% carbs (whether by restricting carbs, fasting, or carnivore) many people are not satiated and will have cheat days or overeat fat, etc undoing the benefits of low carb. If I focus on eating healthy, nutritious vegetables, fruits, and low fat dairy, the carbs take care of themselves.
Posted the same day
Moneyball Nutrition: A Data-Driven Approach to Nourish and Satisfy You
https://optimisingnutrition.com/moneyball-nutrition/
Both of these new articles have links to each Diet and their best foods for satiety, and the option to get ALL the satiating foods lists for each approach, high protein, low fat, or whatever you like.
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