My diet, what do you guys think

Hi

I thought I’d share my current diet with you as you have a really good amount of experience/knowledge about healthy stuff. I'm losing hair since 3 years and I've started IH regimen since 2 years. I lost a lot but my scalp irritation is gone. Scalp feels healthier, but I'm still losing hair

I'm 6ft4. 90 kilos. My goals are quite similar to yours I guess : maintain hair, eat healthier, better skin and lean and muscular body. I’d like to bulk, so I workout 4 5 times a week (weight lifting).

I try to follow a paleo-ish kind of diet, but I’m not so strict about it (see the rice and kefir …).
For now I’ve seen that my energy is somehow better. I don’t know though if it is due to the IH supps or my new diet (maybe both).

What do you think of this diet ? Any comments/advices/remarks are very welcome !!
Thanks a lot guys !!

Wake up (8 am)
Macro Greens shake (probiotics, greens)
Skin Support (Hya acid,Ubiquinol, Biosil)
LHistidine + Beta Alanine (2g)

Breakfast (9 am)
Fruits (1 banana, some prunes) + a ittle bit kefir
1 avocado + cashew nuts
IH top 5 (curcumin resve, krill, cava, decalcify) + vitamin D3 (5000 IU)
Alpha Lipoic Acid + Acetyl L Carnitine
1 tbsp Coconut oil
2 tbsp Beef gelatin

Vitamins (11 am)
Pureway-C (3g)

Lunch (12am)
Turkey or chicken
a little bit cheese (usually leerdammer)
a little bit rice
Alpha Lipoic Acid + Acetyl L Carnitine + Decalcify

Pre Workout (3pm)
Toco 8
Kre alkalyn Creatine
30g whey protein
2 Bananas

Post Workout (6pm)
Kre alkalyn Creatine
30g whey protein
2 Bananas

Dinner (7pm)
Tuna + Avocado
Prunes
IH (krill, cava, decalcify) + vitamin D3 (5000 IU)
Alpha Lipoic Acid + Acetyl L Carnitine

Pre Bed
some cashew nuts
30g whey
Macro Greens shake (probiotics, greens)
Beta Alanine (2g)

Diet is entirely individual to an extent. Not a fan of avocado, nuts and bananas.

tooyoung wrote:Diet is entirely individual to an extent. Not a fan of avocado, nuts and bananas.

personal taste ? or are they not so healthy ?

Make your own opinions but nuts and avocado are pretty high in PUFA, bananas and avocado may have chitinase and bananas are starchy which may not suit some people. Read some Ray Peat articles if you haven't heard of him, he has some interesting ideas and concepts.

I think you are only person in this planet who can value this diet. Personally think it's great. But than again - diet is not everything.

I would replace some of the fruit with vegetables like potatoes. However, I don't expect that to impact the hair.

tooyoung wrote:Make your own opinions but nuts and avocado are pretty high in PUFA, bananas and avocado may have chitinase and bananas are starchy which may not suit some people. Read some Ray Peat articles if you haven't heard of him, he has some interesting ideas and concepts.

Ok thanks a lot. Have to investigate on chitinase. What's the problem with the PUFAs ?

takingaction wrote:I would replace some of the fruit with vegetables like potatoes. However, I don't expect that to impact the hair.

Eating something starchy like potatoes would be better than fruits ?

It can be. Just depends on your metabolic type:

http://www.naturalhealthyellowpages.com/metabolic/self_test.html

I just did the metabolic test. I'm a supposed " protein type "

it seems that my diet conforms with their advices, as I eat banana, avocado and nuts. all recommended

Your diet looks good, even for a protein type. The only thing that might make it better is upping the protein intake by a little bit. Try to shoot for a gram per pound of body weight. It already looks like you'd be around the 150 mark depending on how much of the meat you're eating, and I think it would be an improvement to try and up your protein intake at breakfast time and get in another 40. Help from whey will be fine, and the higher quality whey the better. The thing with a protein type, which I also tested as (and that test is just a platform, you've got to experiment with it), is you need to monitor what type of carbs you're getting and when. Peri-workout is going to be the time you want to get most of your carbohydrate, and more specifically immediately following your workout. The sugary fruits at breakfast time might be unnecessary, but it all depends on how you feel. If your energy levels are good and you aren't experiencing any of the symptoms of hyper or hypoglycemia, you're probably fine. The only thing I'd try is to get a solid amount of protein at breakfast.
What do you estimate your total calories to be on a given day?

mikeymike wrote:

takingaction wrote:I would replace some of the fruit with vegetables like potatoes. However, I don't expect that to impact the hair.

Eating something starchy like potatoes would be better than fruits ?

I was going on the gut reaction that variety is good. Each food has a different set of macronutrients. Maybe potatoes one day, sweet potatoes the next. Also, I think generally fruits rot the teeth more easily than vegetables do.

takingaction wrote:

mikeymike wrote:

takingaction wrote:I would replace some of the fruit with vegetables like potatoes. However, I don't expect that to impact the hair.

Eating something starchy like potatoes would be better than fruits ?

I was going on the gut reaction that variety is good. Each food has a different set of macronutrients. Maybe potatoes one day, sweet potatoes the next. Also, I think generally fruits rot the teeth more easily than vegetables do.

I'd disagree, if somebody has poor gut health and can't handle starch, adding potatoes in for variety wouldn't be good, although I like potatoes in general. I've not noticed any negative changes in teeth since drastically increasing fruit and sugar, the 30 bananas a day people don't seem to be complaining of teeth issues I dont think.

"30 bananas a day"? They might be dead from potassium overdose Seriously, yes, I suppose starches like potatoes could worsen gut problems, but wouldn't the equivalent carb load from most fruits also cause that?

Not sure why this double posted, couldn't find how to delete this one.

It all depends on your personally. Starches can worsen SIBO. But if your GLUT-5 receptors aren't functioning properly (diabetes, high PUFA, poor omega-6 to 3 ratio, bad cholesterol profile), any fructose you eat might make it through first pass metabolism and ferment in the gut just the same.

I think the diet is great.

I might cut down on a banana here or there - maybe in the morning.

I think the avocados are just fine.

Is there a particular reason you take beta-alanine at night before bed and not pre-workout?

I am also not sure about taking the Vit D at night (or taking it at all for that matter).

Do you get a lot of natural sunlight? Have you had your levels tested?

anthonyspencer54 wrote:Your diet looks good, even for a protein type. The only thing that might make it better is upping the protein intake by a little bit. Try to shoot for a gram per pound of body weight. It already looks like you'd be around the 150 mark depending on how much of the meat you're eating, and I think it would be an improvement to try and up your protein intake at breakfast time and get in another 40. Help from whey will be fine, and the higher quality whey the better. The thing with a protein type, which I also tested as (and that test is just a platform, you've got to experiment with it), is you need to monitor what type of carbs you're getting and when. Peri-workout is going to be the time you want to get most of your carbohydrate, and more specifically immediately following your workout. The sugary fruits at breakfast time might be unnecessary, but it all depends on how you feel. If your energy levels are good and you aren't experiencing any of the symptoms of hyper or hypoglycemia, you're probably fine. The only thing I'd try is to get a solid amount of protein at breakfast.
What do you estimate your total calories to be on a given day?

I think I'm more around the 180g protein mark, because of the beef gelatin.
I have no idea about the total calories, I tend to put more value on the protein/fat/sugar ratios, but maybe I'm wrong ...

You're right I think I'll increase the protein a bit, even 180 is maybe not enough for me considering my weight (200 lbs)

scottyc33 wrote:I think the diet is great.

I might cut down on a banana here or there - maybe in the morning.

I think the avocados are just fine.

Is there a particular reason you take beta-alanine at night before bed and not pre-workout?

I could cut down on a banana here and there, but then I'd need to find another sugar to take pre and post workout ? I need glucose to replenish glycogen levels (post workout) ...
What would you recommend ?

scottyc33 wrote:I think the diet is great.

I might cut down on a banana here or there - maybe in the morning.

I think the avocados are just fine.

Is there a particular reason you take beta-alanine at night before bed and not pre-workout?

Actually on a rest day I take beta alanine powder in the morning and before sleep.
On a workout day I usually take purple wraath intra workout, which contains 3g beta alanine

scottyc33 wrote:I am also not sure about taking the Vit D at night (or taking it at all for that matter).

Do you get a lot of natural sunlight? Have you had your levels tested?

I don't take a lot of natural sunlight. I work all day at home. I'm a night owl
I didn't have my levels tested, actually I was following the advices of many people here to take 10000 UI per day.
Is there any risk in taking this amount ?

Thanks everyone for your inputs !

If you take that amount for a long time, eventually you could have too much vitamin D in your body. (If it's D3 - D2 isn't as effective.)

Also, if you don't want to replace some banana servings with vegetables, how about honey instead?

takingaction wrote:If you take that amount for a long time, eventually you could have too much vitamin D in your body. (If it's D3 - D2 isn't as effective.)

Also, if you don't want to replace some banana servings with vegetables, how about honey instead?

What would be the benefit to take honey ?
I saw that both bananas and honey had approx. 50% glucose 50% fructose in them, so it looks similar

maybe the slight immunity boost that you'd get with honey ?