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Nutritionally dense food to eat during calorie restriction

calorie restriction keto natto calicum protein

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#1 shifter

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Posted 16 September 2019 - 01:47 AM


What foods do you eat to get yourself a pack of nutrients while restricting your daily caloric intake?

 

I also find that a largely ketogenic diet helps to curb the appetite and thus control yourself from binge eating or eating junk

 

The diet needs to have a high level of vitamins, minerals (especially calcium), protein and fibre. The only thing I supplement on is Vitamin D3, K2 and Potassium

 

I will have

 

Natto (just the beans, not the mustard sauce it comes with). - Good for Vitamin K2, calcium and protein

Sardines - excellent source of calcium as well as protein and healthy fats like Omega 3

Aged cheese (such as Gouda) - great for calcium, K2 and protein

Egg - great for protein, vitamins and minerals

Dark chocolate (lindt now do a 95% variety!) - great for minerals like magnesium, iron and antioxidants - also great to have after sardines to remove aftertaste!

Nuts - great for protein, vitamins and minerals

Seaweed - great for minerals and calcium

Seeds - I like chia and hemp - great for protein

Greek yogurt/Kefir - great for protein and calcium

 

The grains I allow in my diet are black rice and oats in moderation. I'll also have a little bit of cereal called 'Allbran' which is packed with a lot of insoluble fibre

 

Love green/purple vegetables and berries for the fruit

 

 

Do others have other foods they have that are nutritionally dense? (flavour not an issue)

 

 

 



#2 TheFountain

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Posted 17 September 2019 - 02:28 AM

All the vegetables in the world. 



#3 pamojja

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Posted 17 September 2019 - 07:25 PM

 

Do others have other foods they have that are nutritionally dense? (flavour not an issue)

 

All the vegetables in the world.

 

An other kind of nutrient density comes with variety. I've been impressed by some traditional diets containing a 100 different foods, pre-agricultural diets even up to 200 within a year.

 

A first ubiome test (for free 2 years ago) really surpised me. Had I've been on regular anti-biotics the first 10 years of life, and one's gut microbiome usually pretty stable later on, my results showed a 96.4% Wellness Match Score (This score represents the overlap between the microbes in your sample and the average microbiome of individuals in our group of Selected Samples. These are samples from individuals who report no ailments and high levels of wellness.), despite having just experienced remission of major chronic diseases (PAD, COPD, T2D, ME/CFS). And 93% of all Gut samples were less diverse than my sample. Coming accross the following article, I have to assume a really diverse diet is supporting a really diverse microbiome, which I tried to follow:

 

 

http://ucsdnews.ucsd...ats-in-your-gut

Big data dump from the world’s largest citizen science microbiome project reveals how factors such as diet, antibiotics and mental health status can influence the microbial and molecular makeup of your gut

Emerging trends
All of the data collected by the American Gut Project are publicly available, without participants’ identifying information. This open access approach allows researchers around the world to mine the data for meaningful associations between factors such as diet, exercise, lifestyle, microbial makeup and health. Here are a few observations that have emerged so far:

Diet. The number of plant types in a person’s diet plays a role in the diversity of his or her gut microbiome—the number of different types of bacteria living there. No matter the diet they prescribed to (vegetarian, vegan, etc.), participants who ate more than 30 different plant types per week (41 people) had gut microbiomes that were more diverse than those who ate 10 or fewer types of plants per week (44 people). The gut samples of these two groups also differed in the types of molecules present.

Antibiotics. The gut microbiomes of American Gut Project participants who reported that they took antibiotics in the past month (139 people) were, as predicted, less diverse than people who reported that they had not taken antibiotics in the last year (117 people). But, paradoxically, people who had taken antibiotics recently had significantly greater diversity in the types of chemicals in their gut samples than those who had not taken antibiotics in the past year.

The participants who ate more than 30 plants per week also had fewer antibiotic resistance genes in their gut microbiomes than people who ate 10 or fewer plants. In other words, the bacteria living in the guts of the plant-lovers had fewer genes that encode the molecular pumps that help the bacteria avoid antibiotics. This study didn’t address why this might be the case, but the researchers think it could be because people who eat fewer plants may instead be eating more meat from antibiotic-treated animals or processed foods with antibiotics added as a preservative, which may favor the survival of antibiotic-resistant bacteria...

 


Edited by pamojja, 17 September 2019 - 07:46 PM.


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