Don’t Be Misled by Fad DietsPosted: January 6, 2019 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a comment
Keto, Paleo, Weight Watchers, Vegan, Vegetarian…all are belief systems. You need tradition Nutrition, healthy mix of fats, proteins and fruits and veggies! AND plenty of herb and spices, their depth of nutrition is amazing!
I came across an article this morning that promised a 3 Day Keto Diet Plan for under $30. You can read the article here-
Keto On The Cheap:A 3-Day Keto Plan For Under $30. a Day
Let’s do a Nutrition Breakdown!
Day One- Breakfast- 2 Eggs Baked in Avocado Halves
Lunch- Creamed Kale
Dinner- Pesto Zucchini Noodles
Yep, that is the whole day of food that they recommend! Absurd!
Nutrition- 1395 calories- way too low to meet your energy or nutrient needs.
66% Fat- too high!
12% Protein- too low.
Too low in zinc, Vitamin C, drastically too low in B12, too low in B1, B2.
Let’s look at Day 2; Breakfast- fasting, no food
Lunch- 4 cups roasted cauliflower with olive oil and lemon juice
Dinner – 2 eggs with spinach,Kalamata olives and some nut cheese.
Nutrition; 542 calories- absolutely ridiculous!
61% fat – too high, and most of the fat was monounsaturated fats (not healthy and will lead to sticky blood lipids)
16% protein- no where near enough!
44% of needed potassium, 30% of needed fiber, 19% of needed calcium (YIKES!!), 28% of needed iron, 18% of zinc, 10% of needed Vitamin C, 72& of Vitamin D, 45% of needed Vitamin A, ALL B Vitamins were less than half of what was needed per day!
You can’t restrict calories and be healthy. Period. You need a minimum of 1800 calories a day to meet your nutrient needs. Each meal should include a mix of raw and cooked foods. You need three square meals a day. It is ok to eat only fruits and veggies for a month to do a detox, but any more than that and you will develop nutrient deficiencies.
HERE is a perfect day, nutrient and calorie wise;
2 whole eggs (omelet) with mushrooms, onions, peppers, fresh salsa
1 teaspoon butter
½ cup blueberries, watermelon, bananas, or fruit salad.
Midmorning- 12 ounce smoothie with lots of Baby greens (preferably microgreens) *
4 ounces salmon
4 cups romaine lettuce
1 teaspoon olive oil
3 tablespoons balsamic vinegar
1/3 cup onions
1/3 cup black olives
1/2 cup shredded red cabbage
1 cup tomatoes
1 tablespoon walnuts
1/2 cup cucumber
6 ounces seafood, eggs or chicken most nights, mix it up with some other kind of meat as long as it’s totally organic! Beef once a month
1 sweet potato
2 cups spinach, Swiss chard, Beet greens, collards,
2 tablespoons onion
3 slices tomato
1 tablespoon butter
6 ounces red wine
* Smoothie- 2 cups Smoothie (banana, blueberries, mango or pineapple, coconut water, 1 tablespoon coconut milk, lime juice, 3 cups spinach, collagen powder, vitamin c powder)