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Hey, I would be glad about all sorts of suggestions and questions about my diet.

I do not have fixed times for meals. Most of the time I start eating around 10 in the morning and eat the last one at 10 in the evening.

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Carsten, congratulations for the diligence exhibited in the variety and wholeness of your regimen.

I almost wonder if you are putting together all those foods every day or if it is a weekly average. 👍 just the same.

One word about the protein setting. If you want to stick to the 0.8 g/kg/d RDA you should just set the minimum quantity on cronometer at 56 grams, as discussed in another thread. Since the amminoacids are all well above their RDAs, protein intake based on RDA should not constitute  a deficiency (if running daily a few more proteins might be required though)

Edited by mccoy

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17 hours ago, Ron Put said:

It looks like an excellent diet, except that I personally would try and drop the methionine, leucine and valine a bit.

See the Relationship of Intake of Plant and Animal Protein, and Longevity thread for details.

Dear Ron Put,
Thanks for pointing out the informative thread that I enjoyed reading. I even think that a reduction of methionine, leucine and valine is easy to do, for example by exchanging the salmon for a mixed salad every 2 days.

 

9 hours ago, mccoy said:

Carsten, congratulations for the diligence exhibited in the variety and wholeness of your regimen.

I almost wonder if you are putting together all those foods every day or if it is a weekly average. 👍 just the same.

One word about the protein setting. If you want to stick to the 0.8 g/kg/d RDA you should just set the minimum quantity on cronometer at 56 grams, as discussed in another thread. Since the amminoacids are all well above their RDAs, protein intake based on RDA should not constitute  a deficiency (if running daily a few more proteins might be required though)

 
 
Dear mccoy,
Yes, I eat every day the breadth of fruit, because diversity is important to me and for me it is also a piece of quality of life, to feed every day a range of fruits. Yes, I have already read about the recommended intake of 0.8 g / kg / d RDA. At my weight that would be about 56 grams protein. I will adjust it in the settings. From a nutritional point of view, I will probably always be a bit over it in the interval between 70-100 grams. So let's see if maybe I'll adjust that again in the future, in the direction that I reduce the protein intake and perhaps aim at the 56 grams. 

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Carsten, it's not just the fruit, but the vegetables, the nuts and all the other variety and choice of items which bespeaks of outstanding meticolousness.

With reference to the protein RDA, the issue is controversial as many other things in nutrition are. after having studied the original publications and the critiques, my personal conclusion is that maybe the RDA is not such a cautious value representing the basic requirements of 97.5% of all the population. Possibly, the caution represents a lesser percentage, especially so in particular subpopulation, such as the vegans, the very skinny, those who train regularly and so on. Also, the Jones' factor for plant-based foods is lower so the conversion nitrogen to protein is lower, and the original RDA is based upon nitrogen.

Bottom line, for a 65 kg person with some regular physical activity probably 100 g/d protein, most of them plant-based, is not excessive.

Methionine and Leucine moderation si another issue. I'd go a step further and see the desired goal of such a 'restriction'. If meth moderation serves to optimize the IGF-1, then we should check our blood  IGF-1 and behave accordingly. 

If optimization of the mTOR signal is desired, Leucine restriction may be carried out but then the issue becomes tricky, since there is no marker for mTOR activity unless biopsies are taken and even then we don't have an optimum in the phosphorylated /unphosporylated mTOR ratio. And even then different tissue would probably exhibit different optimum values .

 

 

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