Today I decided to re-evaluate my nutrient breakdown and provide you with a couple of simple reports to summarise my findings. The bars in green suggest for those nutrients I am meeting my recommended dietary intake and those in orange are below my RDI. Whilst the RDI is a good indicator for someone who is already healthy, you need to consider that if you are unwell your levels of these nutrients need to be much higher as well as taking into account an individuals genetics predisposition - for example if there was a history of anemia in my family then this lower than optimal iron intake is something to closely monitor and depending on other signs and symptoms may prompt me to further investigate with a full blood examination and iron studies.
MACRONUTRIENT AND FAT RATIOS
I am pleased to say these results confirm that I am in the optimal ranges for fat adaptation when comparing my macronutrient ratios.
To remind you of the ranges here's what I should be aiming for:
Typical Macronutrient split to follow on LCHF
- 60-75% of calories from fat (or even more)
- 15-30% of calories from protein
- 5-10% of calories from carbs
More on Carbohydrates
- Strict LCHF <50 gram carbs per day
- Moderate LCHF 20-50 grams per day
- Liberal LCHF 50-100 grams per day
As you can see I am following a strict LCHF protocols. I think the next step is to assess the ketone and glucose levels in my blood to gauge how effectively I am burning fat as fuel.
- Breakfast: Coconut bread with avocado and cheese
- Lunch: Left over chicken and veggie curry, with added spinach leaves
- Snack: saganaki cheese
- Dinner: 3 egg omelet, cherry tomatoes, bacon, mushrooms and cooked in butter
- Snack: yoghurt, coconut flakes, ground flaxseed, sunflower seeds and raw chocolate
- Beverages: water x1L, green tea x1 cups, rooibos tea x1, camomile tea x1
Yours in health