Meryline

At 7 months post op, down 96 lbs

Let's Talk About Poop, Baby! Let's Talk About You and Me! (Please sing this aloud in your office to George Michael's, Let's Talk About Sex, Baby!) bahahahaha!
Ok, so I can't remember where I read this, but I read something about our gut biome changing very quickly in response to changes in our diet. So I wanted to open this for a round table here with you brainiacs. It proposed that eating a healthy diet can make us start craving healthy foods, rather than our old CRAP diets, the SAD--which make us crave...you guessed! More crap! I was eating lunch today: big ass chopped salad with freshly smoked turkey and avocado tomatillo salsa and was reveling in how much I jones for this salad these days--how much I actually enjoy eating a crap ton of veggies, more fruit than I'm used to, and adequate servings of low fat Protein. I actually feel like I crave them! But it wasn't so long ago that I was jonesing for Lay's or Whataburger chicken Fingers and Cream Gravy! So I went looking and found these articles about the gut biome and our diet.
Do Gut Microbes Control Your food Cravings? (just love Chris Kresser)
How Gut Bacteria Tell Their Hosts What To Eat
Gut Biome Changes Rapidly With Diet
Hazda Diet and Gut Biome
Here's an embedded cool YouTube clip
Anyone want to talk about some serious poop? Have you experienced a shift in your patterns of food cravings now that you've cleaned up your diet?
Ok, go! (hopefully, come on...go! you know you wanna!)

Only a rack of ribs stands between me and that baby horse...

We need some fats in our diets.
Approx:
2oz nuts or seeds have 30g fat
2 tablespoons olive oil 30g fat
1.5oz cheese 14g
1 egg 5g fat
1 teaspoon oil 5g
meat -varies
1 tablespoon butter 11g
Hummus has fat.
Just toss a bit of olive oil in the pan with cooked veggies, or a little butter on cooked carrots, Salad Dressing on raw veggies
Avacado and nuts and cheese can be used here or there.

Always eat fat with your veggies to absorb the Vitamins. It doesn't take up any room.

Insulin (for non-diabetics) isn't a monster. It's our building-hormone. It's what helps us lay down new muscle and make repairs.
A high level of Protein does activate some insulin, but the whole, natural carb foods contain nutrients that aren't present in the high protein foods. And, excessive high protein can put a strain on the kidneys.. so it's the whole package.
Fat doesn't activate insulin, so over a certain amount, isn't going to affect repairs.

I actually have nuts here at work. I'm drinking my Protein Shake for the day along with some yogurt, but I'll take some nuts later. Adding nuts might not be a bad idea.
And yes, I'm still missing a meal at least. Maybe even a snack. I have fish at home. Salmon, it will get the kcal and the fat up.

Oh, I just reread.. and that's not your daily totals. Shew!

Hey Missy, your nut wants you at 1500 calories! You go get 2oz of nuts and eat them right now! (Unless you are allergic ).
60g fat/day, no less. That's an order!

I'm not going Keto, but my fat is not that high. Like today, (I have added two meals and a snack I haven't eaten yet, and at least one meal I have no idea what is going to be), I have these stats.
Based on 4 meals and a snack
71g of carbs, 33g of fat and 131g of Protein. 1113 calories.

Crap, I forgot her protein levels in her bloodwork were low. I do know she works out a lot, too.

Mery's blood levels for Protein are low. Until she can get those levels up, she needs to keep eating her protein. I had just come across a study that mentioned the increased need for protein in the absence of enough carbs... thus my thinking to increase carbs to take the pressure off the protein.
Keto works for some people, but I'm not under the impression she wants to go that way.

@Berry78I'm not pullin this stuff out of thin air hon. Nor basing the information on myself. These guys are the real deal doctors who eat, breath, and live sports science. Through their research, they say that you need about 0.8 to 1.0g Protein per "dew weight" in kg (LBM) if you are athletic and work out to a high extent. (If I remember correctly from the book--it's been a long time.) The book is The Art and Science of Low Carb Performance. Dr. Stephen Phinney and Dr. Jeff Volek are both elite athletes and still keep their carbs below 100g daily. They both eat a butt load of veggies. Dr. Phinney is even an organic gardener.
Yes, our GB anatomy that has malabsorption may mean we can eat more protein, but my surgeon says they are finding that the malabsorption is less then they thought, earlier than they thought...which brings me back to not seeing where any female that isn't DS, unless they are an elite athlete or they have a **** ton of LMB, needs more than 100g of protein per day. Even if their doc is telling them this...lots of docs have the whole nutrition stuff wrong.

Hm, lots to think about here. I'll see what I can do. I think a phone call sooner rather than later might be an idea.

Hm, lots to think about here. I'll see what I can do. I think a phone call sooner rather than later might be an idea.

Fat gives calories, but once your essential fatty acids are accounted for, you don't need more. (Same with protein.. 4 meals of 30g each is about all you can digest for the amino acids..the rest is just calories).
Carbs are where you get your Vitamins, minerals, Fiber. And you can't get too much of those.
Fluff... Meryline is basically at goal and can handle an increased carb load (she needs to get her nutrition up). I wouldn't give myself or someone else the same advice necessarily.
When I run into a goal meal I can't fit all in at once, I eat what I can, then return to finish it an hour later. Mery.. you can do that with your oatmeal.
Increasing fat in the short term is fine.. just have a plan on working towards getting those carbs up. The more carbs you have (within reason), the more efficiently your body can use your Protein. At the moment you may be using protein for energy instead of repair.

Wow! I'd smell like cat pee all day, every day. You=Lucky

@FluffyChix I think increasing my fat is a good idea. I'm already at 120+g of Protein, and my nut wants me on that or higher, but I think increasing my fat is the best way to get more calories in right now. I can adjust as I get further out from surgery. I keep forgetting that I'm only 7.5 months out.
I have been over 100g of protein for a good while now

Hehe. I started with 40 g, ended up eating it in two sittings. cut back to 20g, steel cut. Then my surgeon wanted me to eat rolled, so I did 10 and 10, that was suddenly too much again, so now I'm at 10 steel and 5 rolled.
And I need the flaxseeds for my bowls.....seriously

I have oatmeal every morning. No to the raisin though, not a fan. This is my go to.
15g of oatmeal (10g steel cut and 5g rolled)
1/2 cup of Water and into the microwave.
Then I add 20g of flaxseeds (10 whole and 10 crushed)
Then I add 50g of high Protein yogurt (Skyr)
10 g of pumpkin seeds
Cinnamon
Sometimes I add fruit
I use whole grain/carb reduced Pasta or one made of Beans or something like that (It's the texture of means I don't like, not the taste lol)
I might make a call to her in a week or two as I try to adjust these things.
Thanks for your input, they are greatly appreciated.

Hehe. I started with 40 g, ended up eating it in two sittings. cut back to 20g, steel cut. Then my surgeon wanted me to eat rolled, so I did 10 and 10, that was suddenly too much again, so now I'm at 10 steel and 5 rolled.
And I need the flaxseeds for my bowls.....seriously

You're gonna have to raise your fat content to get to 1500cals. IMHO unless a woman is DS or is a weight lifter, there is no way you should be eating 120g protein and def. not 187g. I think @Berry78 has it right, that the nut is talking about plate composition. No way you should be eating 120g carbs either. The only other choice is fat--and that would be do-able with very little effort. I would think you would be able to tolerate it post GB cuz we're not talking about gobs of it. Most will come from internal fats present in food sources.
86g Protein x 4cals = 344cals
75g Carbs x 4cals = 300cals
95g Fat x 9cals =855cals
Totals 1499cals
Here's a sample day that looks quite a lot like my 1500cal days only, I have a little less protein and a few more veggie carbs. This menu is giving you a little more protein, and a few less carbs than the goals I said above. The Premier Protein drinks are for coffee creamers; hot coffee in the morning, and iced coffee in the afternoon:

I have oatmeal every morning. No to the raisin though, not a fan. This is my go to.
15g of oatmeal (10g steel cut and 5g rolled)
1/2 cup of Water and into the microwave.
Then I add 20g of flaxseeds (10 whole and 10 crushed)
Then I add 50g of high Protein yogurt (Skyr)
10 g of pumpkin seeds
Cinnamon
Sometimes I add fruit
I use whole grain/carb reduced Pasta or one made of Beans or something like that (It's the texture of means I don't like, not the taste lol)
I might make a call to her in a week or two as I try to adjust these things.
Thanks for your input, they are greatly appreciated.

@Meryline... if you eat 120g Protein, that's 480cal. 60g fat is 540 cal. 120g carbs is 480. Which brings you up to 1500 cal.
Yes, this is less than 50% of your calories as protein, but this should get your nutritional status up where it needs to be.
(In order to have 50% of your 1500cal as protein, you'd have to eat 187g protein a day.. 6 x 30g meals... totally wouldn't happen.)
I think the 50% is about looking at your plate. 1/2 protein food, and 1/2 veggies, fruits, and grains.
To give an idea what 120g carbs looks like:
1 cup Beans and 2 pieces ezekial toast, and 1 whole piece of fruit, and 1 cup potatoes.
Yep, you are gonna do nothin' but eat!

How about oatmeal with raisins? I hate for people to resort to white flour (pasta), but that is just me. There are whole grain pastas though. 2 cups of potatoes.. 1 white and 1 sweet would hit half your goal. So this is very do-able.
Your nut may like seeing 50% Protein, but may not be looking at it in relation to recommended calories. (50% of 1000 cal. would be much easier than 50% of 1500).