Brief Answer:
Hello XXXXXXX

Detailed Answer:
Welcome to HCM

The Dietary Guidelines state that we should get less than 10% of our calories as saturated fat and 0 trans fat.

The total fat should be between 25-35% fat calories for a healthy range.

We need about 12-17 grams of linoleic acid (omega - 6 or polyunsaturated fatty acid) ( 5-10% of energy level) and
1 to 2 grams of alpha linolenic acid(.6 - 1.2% of daily energy intake) is recommended by the National Academy of Sciences to be eaten every day. Both are polyunsaturated fats and the body cannot make these two fats, they must be consumed daily.

Omega-3 fatty acids are also part of the polyunsaturated fat group.

There is no official amount of monounsaturated fats to consume. However, one of the reasons most guidelines are being more liberal with recommendations on the amount of percent fat one can healthfully eat is to encourage consumption of more monounsaturated fats.

So, focus on getting the amounts of essential fatty acids that you need per day, keeping saturated fat lower than the 10% and then fill the rest of your "fat" intake with the healthy monounsaturated fats and other sources of "healthy" fats.

One of the primary sources of monounsaturated fats is healthful cooking oils such as olive oil, safflower oil, grapeseed oil, canola oil and peanut oil. Try to cook with these oils instead of using butter or margarine. Nuts such as almonds, walnuts, pecans and peanuts are also rich in monounsaturated fat. Seeds such as pumpkin seeds, sesame seeds and sunflower seeds have high amounts of monounsaturated fats, as well. Avocado is a fruit that has is a rich source of unsaturated fats and fatty fish, such as salmon and trout, are additional sources of monounsaturated fats.

The total fat should be between 25-35% fat calories for a healthy range.

I hope this answers your question. Thank you for writing. Regards, XXXXXXX Shattler, MS,RDN

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Brief Answer: XXXXXXX I am so happy I helped

Detailed Answer:
I am sending an additional clarification that I forgot to include just to be certain you understand the polyunsaturated fat answer:

Essential Fatty Acids ( a mini-lesson)

Alpha-linolenic acid is a kind of omega-3 fatty acid found in plants. It is found in flaxseed oil, and in canola, soy, perilla, and walnut oils. Alpha-linolenic acid is similar to the omega-3 fatty acids that are in fish oil, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Linoleic acid is a type of fat, or fatty acid, found in vegetable oils, nuts, seeds and animal products. An essential omega-6 fatty acid, linoleic acid is required by the human body in small amounts.

Congratulations on starting a new lifestyle and committing to a healthier way of life. You will feel so much better about yourself.

It is certainly OK to contact me anytime to ask a question or visit me at my virtual clinic if you would like longer term intervention. The link to my website should be on my profile.

Please remember to close and rate the question if my answer is acceptable to you. Healthy Regards, XXXXXXX Shattler, MS,RDN

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Brief Answer: XXXXXXX wonderful progress!

Detailed Answer:
I have no idea why you would smell chemicals.

One thing that happens when you get out and breathe deeply in the fresh air is your smell acuity goes up. You could have been smelling chemicals from anywhere and you were nose sensitive.

The other thing that could cause, say an acetone smell from the breath, would be diabetes and that is not a concern for you.

I would say, don't worry about it. If it happens again and becomes a pattern then you should check with your physician.

Healthy Regards, XXXXXXX Shattler, MS,RDN

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Brief Answer: XXXXXXX - 80 carbs a day? That can't be right!

Detailed Answer:
Listen to me, I am not certain if you do not know how to calculate carbs or if you are truly at a dangerously low level, please let me try to explain.

At that level ( 80 grams of carbohydrates per day )you will generate ketones. This is how you figure carbohydrates:

Example: 1200 calories x .45 (45% carbs, low side) = 540 calories from carbs divided by 4 calories per gram is 135 grams of carbohydrate per day.

.30% fat x 1200 calories =360 calories divided by 9 calories per gram = 40 gram total fat of which 12-17grams is linoleic acid and another 1-2 gms. is alpha linoleic acid and 0 trans fat and less than 10 % saturated fat (1200x.10=120/9= 13 grams) and the rest is monounsaturated and polyunsaturate (about 27 remaining grams)

Protein is calculated by taking .8 - 1 g/kg or by .25 (high side, usually 18-20%) x 1200 =300/4=75 grams lean protein per day.

Do you understand better how to calculate a diet? This was a 45% carbohydrate (recommendations are 50-60%), 30 % fat (25-35 % advised) and a 25% protein (18-20% usually recommended). All percentages need to add up to 100.

Now, the fat percentage can go up only if you use healthy fats, otherwise I recommend sticking at 30% calories. The protein is a bit high but now that I have shown you how to calculate diets, you can play with your distributions a little.

I hope this lesson on diet calculations enables you to plot your course as lifestyle needs and goals change. Keep yours positive, realistic and achievable!

Please don't forget to close and rate our conversation. I am on a mission to get all 5's! Come back anytime, XXXX!!:) XXXXXXX

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Brief Answer:
So glad you understood

Detailed Answer:
Your brain needs 130 grams of glucose per day for optimal functioning, but if that isn't available,it can partially function on "ketones" which are made by the body when your cells don't get the glucose they need for energy.

Your body begins to burn fat for energy, which produces ketones. Ketones are chemicals that the body creates when it breaks down fat to use for energy. The body does this when it doesn’t have enough insulin to use glucose, the body’s normal source of energy. When ketones build up in the blood, they make it more acidic. -

Dehydration becomes a risk in ketoacidosis. While we do use ketone body production to alleviate epilepsy and to treat medical conditions, it is not a preferential way to go with weight loss, not a healthy way to go. We call this nutritional ketoacidosis.

So, are we in agreement? Putting oneself into ketosis is not a healthy way to lose weight. Keep up with the inquiring mind. XXXXXXX

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Brief Answer:
So glad to hear from you so I can correct myself

Detailed Answer:
First, you are correct, it is 50 grams not 80 grams that is the definition of nutritional ketosis. Technically, it does differ between individuals and that is why some dieters check their urine. With treatment of epilepsy, the carbohydrate load is reduced to 20 grams/day (of course, we are dealing with a reduced body weight and need for calories in many of these instances, but this is the lowest I have seen a therapeutic diet go).

Yes, it is ok for the body to make ketones and even therapeutic for the heart, effective for rapid short term weight loss but I am lacking any evidence of long term safety effects of a ketogenic diet or long term metabolic aberrations.

Ketogenic diets are also being researched for their role in longevity, heart disease in addition to their already useful role in epilepsy and some neurological disorders.

You have cut out many nutrients in looking at your diet above. You should be on a multivitamin with this diet and possibly, more C. Do the meal replacement shakes have nutrients in them including the B vitamins, iron? Please assure to keep an optimal intake of nutrients on any low calorie meal regimen.

Do check out my Pinterest board under my name for infographic education.

Later .. . Keep up the motivation XXXXXXX

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Brief Answer:
Red Flag on Protein Powder

Detailed Answer:
Two servings of your protein powder will give you 100% of your iodine needs. Take care not to go overboard on iodine or it can cause a disruption in your thyroid metabolism similar to the problems a deficiency can cause. Balance.

So, if you are taking any other multivitamin make certain it has no iodine in it, ok?

Two scoops of the protein powder have the maximum recommended limit on added sugars for a 1000 calorie diet. Just to give you a general idea of the ratio of sugar to calories.

The ingredients look healthy to me. If you are seeking my approval, I say it looks like a relatively good choice given its limitations regarding the high iodine and very low selenium amounts in comparison.

Keep up the motivation!! XXXXXXX

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