It seems to me that Olive oil is not the best oil in terms of omega 3,6 balance despite its low Polyunsaturated and high monounsaturated fats content. Even canola oil has a better oil ratio than olive oil. As a result, I think olive oil, if used in excess, could be a disaster for omega 3,6 balance (coconut oil seems to be moderate and butter is a clear winner).
Thanks for your reply. My post is driven by my concern over quantity rather than ratio. I was trying to say that there should be some factor that separates canola oil from olive oil. If not, 3 table spoon of olive oil is just as bad as 1 table spoon of canola oil in terms of amount of Omega 6. I agree with you that it is the quantity that matters, but following that logic and the assumption that there is no other variables at play, olive oil and avocado would be pretty bad choices if consumed without moderation.
Hi Stuart, thanks for the question. I don’t know (yet) my apo genome. My ApoA1 to ApoB100 is about 0.36 on last check, I think. 0.497 is pretty damn good, too, though. As for your question regarding Apo 3/4, there are all sorts of misinformation out there about how diet affects various lipid concentrations in people with the E4 allele. Apo E is involved with the clearance of VLDL, IDL, HDL and chylomicrons. There is little high-level evidence data on how diet induced lipid changes if those with various apoE isoforms affect CAD. There is also erroneous data out there on apoE4 and omega-3 FA and also its affect on sterol absorption. Classically folks are taught E4 is associated with hyperabsorption of sterols, but the data are very mixed. I asked Tom Dayspring (in my opinion, one of the most knowledgeable persons on the entire topic of lipoproteins) for his view and he suggested some great reading on the topic. If you want, I can send you the papers.
Ingrid, it was definitely a challenge during the first few months as I transitioned from non-ketotic LC to ketotic LC. At your size, you could easily get by less protein – probably in the order of about 80-90 gm/day. As far as sweet craving, it seems that you might be better off trying to go “cold turkey,” rather than intermittently allowing yourself to snack on fruit? Just an experiment worth doing. Also, consider eliminating all non-sugar substitutes and diet drinks, if you can consume any. I use bouillon for my salt replacement before and after my really long bike rides.
I am ApO-3/4 genome type and some others including 4/4 have found that high saturated fat diets above ~30g/day is not favorable to lipids. I have been low carb for about a year now my ApoA-1/B ratio is .497 probably not on the low side but my VAP last year was very good.
I wonder if you are ApO-3/3 genome type and could comment on the diet possibly not working for some groups of people?
Also would a high saturated fat diet have negative long term affects on the gallbladder and liver.
I am presently trying to go lower carb
I find your site one of the best I have read and hope to find a solution to my dilemma here as I read through it.
The food-acidity theory (never forget, that’s all it is right now — there are no RCT data supporting this idea) is interesting, but it sort of speaks the “wrong” place of acidity (the serum). What we’re trying to avoid is acidity at the cellular levels, which is not what they are measuring. Bottom line, we need real experiments to determine if this is correct or not. No amount of speculation or anecdote will suffice. Bernstein’s book is great.
It seems that there is evidence that although ketones created from the liver can replace glucose in a lot of pathways, this may also ncrease cortisol. Any views on whether this can be a problem for those of us on long term ketogenic diets? Perhaps this problem goes away after a period of keto-adaptation? Any available data?
I’ve been on a low carb diet for over 6 months and for the most part it’s went well, very well. The only issue i’ve had is that i’ve been having intermittent problems with intestinal bile acid. The symptoms are loose, yellowish, acidic diarrhea. The problems seem to coincide when i am more strictly low carb (ketonic) and it occurs most often in the morning. I read that the bile acid production process is cholesterol driven and i eat eggs almost every morning. Have you or anyone you known experienced similar problems on a low carb diet? Are there any obvious dietary mistakes i am making that are causing this?
First of all, thank you for this blog. I have been pouring over the articles for a few weeks now, and enjoy every one of them so far.
I was curious to know if this style of eating could be modified into an intermittent fasting protocol?
(Intermittent fasting = 18 hours under eating, 6 hours overeating)
That said, I really like the way I'm eating now, and definitely like my current diet as a long-term approach, and so if I do go into ketosis, it would be only for the short-term, with the express goal of seeing what it did to my body comp.
Just for my own sanity. Did one meal a day ever seem just insane to you? I am really trying to embrace this strategy/truth but when people start saying they are eating just one meal a day I start to fall off the wagon. Just for my mental health can you elaborate on that? I mean, I eat the majority of my calories from fat currently. I’m not keto adapted but I eat a high fat diet. I’m not sure what my body fat percentage is but I’m skinnier than almost everyone around me. However, I HAVE to eat regularly. People talk about intermittent fasting….I tried skipping lunch once and by dinner I was about ready to eat my arm. I also snack in between meals. Mostly almonds (I know….high Omega 6….I just don’t know what else to do), cheese and coconut oil mix with unsweetened cocoa and then put in the fridge.
Peter, thank you for addressing the gallbladder question. I am wondering if I should have mentioned the back story. I had no gb problems, and then I did Atkins. The first week I lost 11 lbs. and had problems after that. I did not have any stones, and all the tests could never determine why it was not working. The only reason I resorted to removal was years of pain. I have been scared to do a low carb diet since, but it is the thing that works best for me, being pre diabetic with numbers getting worse.
3. I’ve been doing a lot of reading on ketosis, and I’m not yet clear how much fat I should be shooting for in my diet. My approach is to use a BMR calculator to determine my daily caloric needs, eat 0.7 grams of protein per pound of body weight, and then fill the rest with fat. Is this correct?