Janpeter, thanks for sharing these interesting details. I'm also 5'11" and at 170 pounds am close to your weight. Your strategy of using vegetables as the bulk of your diet, fish for protein and omega 3 PUFA, and EVOO/MUFA for the bulk of calories seems to me to be a radically simple implementation of a VLCKD with low SFA. (You didn't mention nutritional ketosis as a goal, but I would be surprised if my morning ketones would be below 0.5 on the diet you described.)Janpeter wrote:Even with 20 servings of Veg and 200 grams of protein, there is no way to get to my 1900 daily calorie goal at 5' 11". I weigh 165 pounds and have 9% body fat. So I am left with the choice of adding starch or fat to increase calories. As the typical combo veg and protein yields about 600-800 calories I add the rest ( right now ) with about a cup of EVOO. So my macro ratio is: 60% fat, the vast majority from EVOO, Avocado and Flax seeds / 25% Complex carbs solely from Veg / 15% protein mostly Fish, some lean grass fed meat, and some eggs.
What were the factors that drove you to adopt this strategy? Do you have any lipid test results that you would care to share? If your results are similar to Julie's, we would have a nice n=2 proven strategy for managing lipids on a VLCKD by emphasizing MUFA and minimizing SFA.
On a related note, I am interested in your 1,900 calorie daily objective. I consume 2,500-3,500 calories daily, depending on activity level, and I have been dropping pounds. When I enter my details into a basal metabolic rate calorie calculator, it says I need 2,604 calories to support my "moderately active" lifestyle. Are you weight-stable on 1,900 calories? I think I would feel hungry and lose a lot of weight if I ate so little.
I will note that a cup of EVOO contains about 1,900 calories all by itself - with 600-800 calories of vegetables and fish and a cup of EVOO, you would actually be consuming 2,500-2,700 calories daily. Perhaps your "about a cup" is closer to 2/3 of a cup?
Upon more exacting measurements and more precise calorie counting I come up with about a little over 1/2 of a cup and a daily calorie intake of about 2400-2600. I never used a measuring cup but instead just poured liberally from the bottle. When you actually pour it into a cup it clearly was more than I typically used each day. I don't take EVOO straight but instead pour it on my veggies or mix it with chopped tomatoes lots of garlic etc. I also eat a lot of avocados and do 2 tablespoons of ground flaxseeds everyday as well. So that too is adding some more calories. My weight has been very stable during this time. In addition I'm taking 4 teaspoons of Amla powder. All this is in addition to my other supplementation regimen ( posted in my Intro). 
I also find this new regimen fairly easy to adhere to...fat satiates !!
