vegetable composition

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02 Jun, 2017 12:48 AM

I have done low carb diets for a long time but the Dr Rosedale diet is a little different and lower carb than the usual low carb diet.

By low carb, in terms of the Rosedale diet I assume that it needs to have a maximum carb count of 20 - 30gm, to be ketogenic.
I have accumulated a set of vegetables that account for 19gm of carb with another 10gm in nuts, cheese and eggs.

I worry about about the volume of vegetables I am having even though they contain only a total of 19gm.
These vegetables weigh 640gm consisting of green beans, broccoli, celery, cucumber, mushrooms and a little red capsicum and carrots.
I understand that the less the better but even this amount yields only about 11gm of fibre. Unfortunately, I get quite constipated on this amount of fibre. So, I add psyllium husks to it each meal.
Is what I am doing correct in terms of repairing the hormones?

  1. Support Staff 1 Posted by Ken on 02 Jun, 2017 01:12 AM

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  2. 2 Posted by fhutt on 02 Jun, 2017 01:37 AM

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    The links are great, but don't directly address my question.
    However, the "Food Guidelines" link in the Vegatables are not Essential link I haven't seen before and is a great help.
    Going by those guidelines I am doing fine except the nuts I am having. I have been having them in 2 goes each day. According to the guidelines I should only have 8-10 nuts per hour - so I will need to change that.
    Otherwise - great.

  3. 3 Posted by fhutt on 02 Jun, 2017 03:05 AM

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    After reading the Guidelines I have some questions about vegetable (and fruits).
    Except for a few fruits, they are not allowed.
    Cucumber is classified as a fruit, is this not allowed?

    Avocado is also technically a fruit, but allowed. What about bell peppers and pumpkin?
    Also, the vegetable section states that they are allowed, but, surely there is a limit?

    I have not seen any reference to the diet being a ketogenic diet, does this mean that it is ok to not be in ketosis?

  4. 4 Posted by fhutt on 03 Jun, 2017 12:10 PM

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    After much searching, I found the answer to my questions about cucumber,bell peppers and pumpkin.

    However, I found another question: Are green beans (string beans) allowed. There is no reference to it anywhere.

    Green beans - 2.8gm carbs per 100gm weight - allowance unknown.
    Cabbage - 3gm per 100gm weight - allowed.
    My question is, are green beans allowed?

    Regarding the amount of Carbohydrate for the diet - the only conclusion I can come to is that since the Rosedale diet is not a ketogenic diet, the carbohydrate content needs to be above 20-30gms. Since the carbohydrate content should be as little as possible to reduce sugar intake, It needs to be just above the 30grams, maybe 40 grams.
    Please let me know about the green beans and my assumption above.

  5. Support Staff 5 Posted by Ken on 03 Jun, 2017 03:51 PM

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    • I am curious, what does ketogenic diet mean to you. Dr. Rosedale's concern is getting the body to transition from a carb burner to a healthier fat burner.

    Why do you believe that carb intake must be above 30 grams - Dr. Rosedale, to my knowledge does not stress that.

    • Vegetables are not Essential

    Quote by Dr. Ron Rosedale

    Vegetables are not mandatory, but they add a little nutrient value, most contain only a little sugar, and they add a greater selection to your diet.

    • There is no essential need for carbohydrates

    I didn't say you can't have any carbs, I said fiber is good. Vegetables are great, I want you to eat vegetables. The practical aspect of it is that you are going to get carbs, but there is no essential need.


  6. Support Staff 6 Posted by Ken on 03 Jun, 2017 05:50 PM

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    Fhutt in our Knowledge Base is a wealth of information that will help you - in one form or another your questions have been asked by others over the years. I must say it does take time to cipher through them to get a better glimpse of Dr. Rosedale and his work.

    Many approach Dr. Rosedale's Diet while (trying to fit it in) with a diet that they are doing or have done in the past and this causes them some confusion as to his approach.

    The Rosedale's Diet (once some basics are grasped) is very simple but at the same time very complex as to what changes that it induces to the body as a whole. You do not need to understand the science behind it to enjoy the benefits.

    I encourage to prove or disapprove his diet - approach his Diet with a different mental lenses, (we do learn not so good health info and we need to let that go, mentally) - if you do this, following his recommendations, in 3 to 5 weeks you will begin to sense a change starting to take place.

    We here at Support can encourage and give you the keys/info to drive this way of eating, however, if recommendations are not followed it will not work.



  7. 7 Posted by fhutt on 03 Jun, 2017 09:49 PM

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    Yes, it is in the knowledge base that I found most of the information, but couldn't find anything on green beans. I will keep looking.I have enjoyed eating the low carb green beans, but if I cannot find info about it, I can live without it.

    Of course understanding the diet is not a prerequisite to compliance, however, it sure gives confidence that it does actually work. For an experienced dieter in low carb diets, the Rosedale diet is not that complicated except for the protein part, but promises a lot of benefit including repair of insulin and leptin resistance. No other low carb diet, that I know of, promises that except the Dr Jason Fung program (but that requires fasting and reduced number of meals).

    With regard to ketosis, I even have trouble with compliance, since Dr Rosedale has stated that the diet is not ketogenic. I don't know how to comply with the diet by eating less than 30gm of carbs and stay out ketosis, even for just 3 weeks. Not understanding this, or even not knowing how to do this is a little problematic. By ketosis, I mean Ketostix turning colour in urine.

    Thank you so much for your patience with explaining things to me (looks like I have a thick head).

  8. 8 Posted by fhutt on 04 Jun, 2017 11:03 AM

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    A quotation from Dr Rosedale:
    "Ketosis and Ketones ..... Many kinds of amino acids from protein also turns to ketones.. What we want is to burn fatty acids and ketones from burning fat, not protein that is unhealthy.

    Furthermore, one's blood (and urine) ketones are the ketones that are not being burned. ....... If one is burning ketones appropriately, they will not build up to such a great extent in the blood."

    I take it from this that if I would be burning fat properly, then I would not find ketones in the urine, even with ketogenic amount of vegetables (less than 20gm). Therefore, if I comply with the Rosedale diet, after 3 - 5 weeks,, my urine ketones should subside as I start to burn fat appropriately and efficiently.
    Have I got it correct now?

  9. Support Staff 9 Posted by Ken on 04 Jun, 2017 06:37 PM

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    • my urine ketones should subside as I start to burn fat appropriately and efficiently. Have I got it correct now? Now you are starting to get a glimpse of things. You are doing great

    Ah, 3 to 5 weeks is (only a beginning) to a healthier life.

    You will be amazed as time goes by - This month (June) I have been on the Rosedale Diet for 5 years and still sense more benefits await me. Yeah!


  10. 10 Posted by fhutt on 04 Jun, 2017 09:38 PM

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    Great, I understand.
    Ken, have your insulin and leptin resistance recovered - are they now normal?
    Do you binge (birthday parties, etc) sometimes? How do you recover?
    Unfortunately, these event will happen.

    How much damage does a binge cause in the first 3-5 weeks?
    (one week, two weeks?)

  11. Support Staff 11 Posted by Ken on 05 Jun, 2017 09:27 AM

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    My insulin and leptin resistance has indeed recovered - at this moment they are great.

    • No binging - this type of thing does not have to happen - (it is our choice)

    • I assume that binging especially before one became a fat burner would set that person back to (ground zero), which more than likely make it even harder to make a transition. You probably already understand that food addiction is very powerful and each time it is fed the stronger the addiction becomes.

    • Again it is a choice that only we can make for ourselves.



  12. 12 Posted by fhutt on 05 Jun, 2017 12:11 PM

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    I am glad to hear that your resistance has recovered. I bet it feels great.

    It is bad news that a binge would bring the progress back to ground zero.

    Of course it is our choice to go on the diet. And it is ours alone. However, for anyone who has been binging and on a bad diet for the last 50 years, that choice is not easy to make without ever falling off the wagon.

    For me personally, a short term commitment is not hard, but long term is another story. Just as I've been on diets (mainly Atkins) for a very long time. It has not been a problem losing weight, however, the maintenance phase has always eluded me. The Rosedale diet is a different story because we are looking at an open ended program of recovering health and keeping it there. So there is no actual target, like losing x kg. I am now starting to philosophise, sorry.
    This will be a difficult journey.

  13. Support Staff 13 Posted by Ken on 05 Jun, 2017 05:20 PM

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    Sure you can set a target to lose x kg on the Rosedale Diet and stay within that range but it takes time and "a life time commitment."

    • Binging, cheat meals, thermogenic items - those things that speed up the metabolism , etc (equals disappointment)

    I am 68 years old and if I had not come across Dr. Rosedale's Diet 5 years ago, I would be either dead, bedridden or in a nursing home.


    Using Dr. Rosedale's formula I can give you a general idea of a fairly good approach to a diet, answer the following:

    How much would you like to weigh?

    How tall are you?

    Do you have a small, medium, or large body frame?


  14. 14 Posted by fhutt on 05 Jun, 2017 09:40 PM

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    By a coincidence I am also 68 years old.

    Yes, a weight goal can be set using the Rosedale diet. But, I think that for some people like me, a weight reduction, at least in the short term is easier using a simpler diet (Atkins or another low cal diet)) than the Rosedale diet.

    The better logic I see in the Rosedale diet is that it is diet that restores health including insulin and leprin resistance. By restoring insulin sensitivity weight reduction will occur automatically and permanently.

    Yes, I have done those calculations. I have now worked out all the vegetables I will consume, cut out all the milk products for the first 5 weeks and cut the proteins down to 50gm (a little lower than the 1gm/kg of lean body mass).
    I now just need to wait for the 5 weeks to roll by. I do have a question about the amount of protein - I will start a new thread for that.

  15. Support Staff 15 Posted by Ken on 06 Jun, 2017 12:22 AM

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    ;) Glad that you have decided what you are going to do.

    Hope it all works out or you


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