**In my experience:
1) too low fat causes issues
•low libido
•fatigue
•brain fog
•sluggish digestion
•feeling of "clogged" liver
2) too high fat causes issues
•too full after meals
•decreased appetite
•diarrhea
•cold hands and feet
•indigestion
3) too low protein causes issues
•weakness
•hungry all the time
•loss of muscle mass
4) too high protein causes issues
•constipation
•lowered appetite
•adrenaline rushes
•cold hands and feet
5) too low carb causes issues
•adrenaline rushes
•cold hands and feet
•wired feeling
•stressed feeling
•sleep issues
•mood issues
6) too high carb causes issues
•low libido
•hungry all the time
•alot of carb based foods can cause
digestive issues for people
•hard to eat enough food
•cold hands and feet
7) the wrong types of fats, carbs, and
proteins cause issues
•too much SAFA causes weird
feeling at my liver and give me bile acid
diarrhea (I dont have a gallbladder)
•PUFA's seem to induce inflammation
•too much MUFA's make me spacey
and too relaxed
•starches make me feel good if I have
one meal, on one day randomly
but if I eat them over a few days or
more than one meal a day I get acne,
cold hands and feet, sluggish digestion,
brain fog, joint pain, and loss of
appetite
•Theres a limit to fruit and fruit juice,
at a certain point I just dont want more.
•Plant proteins wreck my digestion
including beans, nuts, seeds, grains,
and many vegetables
•Animal proteins make me feel great
unless I eat too much at once, then I
can get constipation and colonic
irritation
8) People vary in what works for them:
•Some of my clients do better with
starches
•Some of my clients do better with
sugars from fruit (refined sugars seem
to cause issues in almost everyone
over time)
•Some clients do better with higher fat
•Some do better on lower fat
•Some need more protein
•Some do better with a little less
9) The consistent things I have seen
across the people I have worked with
are:
•Most grains, beans, nuts, and seeds
seem to be problematic for peoples
digestion, especially if not prepared
well. The exception is white rice.
•Milk and dairy are hit and miss. Some
people do great with it, some feel
terrible no matter what they try to
"make it work"
•Almost all processed foods (candies,
sodas, cakes, pastries; the dollar store/
grocery packaged crap) cause issues
for people over time
•Pretty everyone does better removing
PUFA oils from their diet
•Meeting Macronutrient and
Micronutrient requirements is important
10) The range of dietary options I have
seen work best for people has been:
-Yams, tubers, squashes, carrots,
other root vegetables
-Fruits
-Cooked leafy greens (hit or miss)
-Dairy (hit or miss)
-animal protein sources (ruminants,
eggs, lean poultry, seafood)
-Saturated/ monounsaturated fat
sources (macadamia nut oil, butter,
tallow, olive oil, chocolate/ cocoa
butter, coconut oil, fatty beef, egg
yolks)
**Overall I think questions of Keto/ carnivore or Vegan/ plant based are useless. Theres no need to present two opposing sides as if you have to choose between one or the other, its a distraction. I think figuring out what works best for you based on how you feel within certain principles is the goal. Principles in no specific order:
1) Eat nutrient dense foods, with minimal
toxins and high digestibility "you are
what you absorb"
2) Reach your macronutrient goals
3) Reach your micronutrient goals
4) Eat foods that work for your body
There is more nuance to this but in general these are the 20% that get people the 80% in my experience. The nuances get hammered out with awareness and self experimentation overtime.