Conclusion and summary of Part 1: What you need to know about vitamins, macro- and micronutrients

23/08/2019 0 comment blooness Categories Part 1 : theoretical reminders on food

Have you read, or more or less read, Part 1 of the Blooness Guide? So as not to get lost, here is the conclusion of part 1, which allows you to summarise very quickly what you need to remember from all this rather theoretical information, which can seem daunting!

Conclusions on Macronutrients and Lipid Enhancement

There are three macronutrients, fat, protein and carbohydrates, and there is much debate about their distribution. As we have seen before, fat has been demonised, and at Blooness we are putting them back in the spotlight.

As part of the Blooness diet, we recommend giving lipids (which are the other name for fats) back their rightful place, while of course avoiding trans fatty acids (those found in chips, pastries, etc.).

Finally, it is rather recommended to increase your intake of "omega-3" type fats, contained in small oily fish, certain oils, chia seeds, and organic eggs (blue-white-heart label).

For other macronutrients, protein intake should be a minimum of 0.8 g/kg body weight, the dosage recommended by the National Food Safety Agency, but many nutritionists suggest increasing this intake to as much as 2g/kg body weight for athletes.

And as for carbohydrates, we will take care to moderate them, and to choose them carefully, and this will be the subject of the next volume of the Blooness guide, namely low and moderate carbohydrate (good) diets.

For cooking, ideally steaming should be encouraged, otherwise use ghee butter, olive oil, macadamia oil, coconut oil or animal fat.

Conclusions on vitamins

Here are the vitamins that we might be lacking in developed countries or in industrial food, and which the Blooness diet could benefit from:

  • Vitamin E, provided naturally by a Blooness type diet, quite rich in lipids.
  • Vitamin K, provided by a Blooness type diet.

Therefore, for these vitamins, unless medically indicated, there is no need to supplement continuously if you are following a low to moderate carbohydrate and relatively healthy diet, such as the one suggested in this guide.

And these are the vitamins that we should eventually supplement even while "eating Blooness":

  • Vitamin C, which can be provided by supplements.
  • Vitamin D, synthesized thanks to the sun's rays, and which we are terribly lacking, can be provided by supplements in winter.

Unless otherwise medically indicated, the other vitamins are provided in sufficient quantities by a roughly balanced diet, as well as a more refined diet of the Blooness type. But nothing prevents you, with the help of a doctor, from opting for a quality multi-vitamin to make sure you don't lack anything.

The multi-vitamins will be particularly useful for the intake of vitamins E, K, C, D but also the family of B vitamins. Without forgetting that these supplements can also contain magnesium, zinc, selenium and other trace elements that can be very useful for recovery or the immune system.

Finally, in view of what was explained in the "macro-nutrients" section on the interest of lipids and particularly omega-3, omega-3 supplementation can be very useful, especially if fish consumption is not part of your eating habits.

 

Conclusions on Minerals

Minerals in the blue, low-carb, and paleo

As part of a Blooness diet, and especially when carbohydrate intake is low, here are the minerals you should tend to watch for to make sure you are not missing anything:

  • Sodium
  • Magnesium
  • Potassium

Sodium could be slightly increased via quality salts (Himalayan salt), especially for athletes who practice the ketogenic diet.

Magnesium could be provided through supplementation, especially as part of a ketogenic diet, and for athletes and people exposed to very physical and/or stressful work, to help recovery.

Finally, those on a low-carb diet and sportsmen and women should avoid potassium supplementation, unless medically advised otherwise, and instead use mineral water consumed after physical activity to recharge their batteries. Indeed, potassium must remain within a fairly narrow shooting window in order to avoid overdosing which could prove dangerous or counter-productive.

Minerals in a standard diet

As part of a "standard" diet, it is generally recommended to opt for this type of supplementation:

  • A multi-vitamin optionally containing adapted doses of magnesium, zinc, and optionally selenium. With the necessary amount of vitamin D3 in winter, and possibly vitamin C.
  • Omega-3 supplementation, given the excessive intake of omega-6 in a standard diet.

All this is explained in the article that summarizes the recommended daily intake of vitamins and minerals, and in which you will also find quality multivitamins.

Conclusion

What has been listed above is what should be retained from the first part of the guide. In the end, you've understood the importance of putting fat back in the spotlight, at the expense of sugar and carbohydrates, while at the same time not skimping on fibre - provided by vegetables - and protein.

Now that the foundations have been laid, I suggest you move on to Part 2 of this guide: Low-Carb High-Fat and Ketogenic Diet (high-fat, low-carb). This is one of the three pillars of this guide. By mastering it, you will know how to dose your fat intake according to your goals, and what strategy to choose with regard to carbohydrates.


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