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Diaries of a Caveman

Mat's Daily Macros (and Micros) The Last Day.....

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That's it - That's the week done. An experiment to see what a normal week looks like as far as macro and micronutrients go.

The main rationale behind this was birthed in the email from ZoŽ about LCHF proponents adding butter to everything to improve their 'macros' and as a non-diabetic man, I was interested to see just how unnecessary it was.

My final day's menu is thus:

B:
92 gm or 3.2 oz EGG,WHOLE,COOKED,FRIED
30 gm or 1.1 oz MORRISONS CHEESE
14 gm or 0.5 oz OIL,OLIVE,SALAD OR COOKING

L:
60 gm or 2.1 oz CUCUMBER,WITH PEEL,RAW
50 gm or 1.8 oz EGG,WHOLE,COOKED,HARD-BOILED
88 gm or 3.1 oz MACKEREL,CANNED,TESCO
40 gm or 1.4 oz MATMAYO
60 gm or 2.1 oz MORRISONS CHEESE
50 gm or 1.8 oz ONIONS,RAW
80 gm or 2.8 oz TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE


T:
20 gm or 0.7 oz ARUGULA,RAW
80 gm or 2.8 oz CUCUMBER,WITH PEEL,RAW
15 gm or 0.5 oz LEMON JUICE,RAW
302 gm or 10.7 oz MATBURGERS
40 gm or 1.4 oz MATMAYO
40 gm or 1.4 oz ONIONS,RAW
80 gm or 2.8 oz PEPPERS,SWEET,YELLOW,RAW
3 gm or 0.1 oz SALT,TABLE
25 gm or 0.9 oz SPINACH,RAW
91 gm or 3.2 oz TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE
20 gm or 0.7 oz WATERCRESS,RAW



And the final nutritional breakdown is:

Code:
Here are customized DV average percentages for your previous 21 meals:
 -> Meals 20180130/1 through 20180205/3

Calories(2000)      90%     Total Carb          42%     Protein            121%
Prot/Carb/Fat   22/6/72     Fiber              115%     Non-Fiber Carb      25g

Total Fat           92%     Vitamin A          684%     Calcium             47%
 Sat Fat            82%     Thiamin             77%     Copper             273%
 Mono Fat           58%     Riboflavin         199%     Iron                55%
 Poly Fat          458%     Niacin             130%     Magnesium          141%
  Omega-6          461%     Panto. Acid         74%     Manganese           55%
    LA             478%     Vitamin B6          89%     Phosphorus         123%
    AA             478%     Folate              56%     Potassium           64%
  Omega-3          454%     Vitamin B12        725%     Selenium           196%
    ALA            100%     Vitamin C          239%     Sodium             123%
    EPA          12513%     Vitamin D         3771%     Zinc                57%
    DHA          20092%     Vitamin E          124%
Cholesterol        292%     Vitamin K1         294%     Omega-6/3 Balance 36/64
My forecast macros of 20 | 10 | 70 were close to the actuals of 22 | 6 | 72 where my protein intake was 21% higher than I intended it to be! This, I believe was because I ended up having chicken drumsticks, tuna and homemade beef burgers (20% fat mince) but I did have a lot..

I have felt good over the week and have not been hungry once! I have been 'ready' for my dinner on a few days but I class this state as good as I then enjoy every mouthful.

In a nutshell - Success - Phase 2 of THD almost gets you into what can be described as LCHF without it being LCHF. That is to say you just need to eat a phase 2, predominantly fat diet without layering everything in butter. The thing that baffled me for a while was the 15% protein of the standard diet.. I was thinking "how the heck is that achievable?" but then quickly realised that I would be following the govts advice to base my meals on starchy foods ie. little meat.. I know that the body can make glucose from protein by gluconeogenesis but as a non-diabetic; I am not worried about this. I'm sure if I based my meals around belly pork for a week, I could achieve 10 | 5 | 85 but I don't care enough to even project this.. Maybe I could scope it out in the app and see what meats fulfil the fat : protein ratios that are desirable. As ZoŽ says, "if there's no medical need to go that low protein and carb; don't do it!

Peace out guys - Any questions; I will be more than happy to answer them below

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Comments

  1. roseymary's Avatar
    Well done Mat. Most LCHF people would be happy with those macros.
  2. Mat's Avatar
    Thanks RM!

    I'm pretty pleased with how it has gone!
  3. smwcbrie's Avatar
    Good stuff, Mat. Thanks for sharing it with us.

    Do you know if mackerel is at all like canned tuna? I don't even know if I can get canned mack here - but I've been doing tuna for lunches (with raw veggies on mixed greens, so, a salad) lately and find it so satisfying. Definitely holds me until dinner.
  4. Mat's Avatar
    Hiya,

    Taste-wise, it is not like tuna. I get this:

    https://www.tesco.com/groceries/en-G...ucts/271184067

    It is deliciously moist and very tasty!

    This is one of my lunches with mackerel:

  5. smwcbrie's Avatar
    Ok, so that's a lot like my lunch, without the mayo. I've not explored much of P2 beyond heavy cream. If I could behave myself for a moment, I could try more, LOL.

    Next time I'm at the store I'll look for the mackerel. Might be nice to try something different.
  6. Mat's Avatar
    Let me know how you get on!

    The mayo is home-made and takes 2 minutes!
  7. grumbleweed's Avatar
    You can get canned mackerel easily enough...supermarkets, Trader Joe's etc.
    My dad used to have it all the time...I remember this brand.

    http://www.kingoscar.com/global/products-by-market/usa/usa-mackerel/skinless-boneless-mackerel-fillets-in-olive-oil.html
  8. Mat's Avatar
    Nice one GW!
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