Thank you, J. I am really finding this to be a sustainable life style. I enjoy my food. I do have one other question. CW says I should have a minimum of 25 grams of fiber per day and I am struggling with this. Is this factor important? Most days I am below anywhere from 5 - 20. I am. 5'3", 145ibs and small bones. I am working my way down to 125. I don't have any physical issues with the lower fibre. Thank you again and I'll try not to bother you anymore.

"In general, unless you're dealing with GERD, IBS, or other digestive issues, “fiber” falls squarely in the “just eat real food and don't worry about it” category. Recommending a high fiber intake is mostly just a way to push more whole-grain products at you (which are conveniently high in insoluble fiber…actually proven to be harmful!)"
J do you have any idea how what sort of advice is good for someone who is suffering with issues like this?
i have a friend who has identified gluten as an issue but standard advice is still "eat a breakfast high in fibre of the cereal kind...

thanks J, it is IBS-D (diarrhea) I just found out

"Yup gastro said it was just IBS and wont do any further test as he said it would be looking for problems to treat which can often make things worse (but then he also said to eat porridge in the morning and I'm only just recovering from that!). Controlling with diet no wheat, low dairy, nothing that causes gas/bloating etc. Bit suspicious of sugar but I am not giving up my chocolate cake and biscuits!

Oh symptoms, it is mostly the dreaded 'D' and not being able to leave my toilet that is the problem. i don't get a lot in the way of pain or anything it's mostly not digesting and having things shoot through when it's really bad. Loo urgency is the worst! This has caused weight loss and general want to hide in bedness."

humans are herbivores, just as i said earlier. our main source of food is grains! instead of eating grass we eat grains! we were never meant to eat meat so you are telling us to replace grains with meat? replace our main source of food with something we arent meant to eat? we are herbivores and meat arent good for us.

i hope you would stop spreading pseudoscience.

I forgot lots of eggs from our chickens.
I just feel better and TMI is great with replacing dairy fat and heaps of coconut oil with the fat, carbs and protein from nuts. I'm ordering raw pinyon nuts in the shell in the fall when they are harvested. The natives americans have utilized them for around 10,000 years. OK..that's my rant. 🙂

Thanks for the replys and your right it's not as much wapf as "carbs are yummy". I don't think avoiding the n -6 in nuts is necessary in a healthy paleo diet. I like foods with high energy density in a small package. I can get the calories with out the bulk.
SLOP is a good guide ..thanks.
I'm glad I quit the bulletproof coffee and coconut oil. I only use it lightly for cooking now. LC Dr Robert Su MD just recently passed and wrote that supplementing c.o on an already lc diet damaged his health. He said generating excessive ketones that are not burned through heavy exercise or can be excreted
is unsafe. Mild natural intermittent ketosis via lc diet OK. I was starting to feel weird from a tbsp in my coffee. Just not really natural as it turns to energy so fast. It's like the white rice of fats. I guess the extremes at both ends can lead to ketoacidosis!

I did not think excess ketones were harmful or C.O on a LC diet till I read Dr Su s blog. Here are some warnings from him.

I had improved my health with remarkable physical strength for seven years since October 2002 with my own carbohydrate-restricted, fat-rich diet. In the fall of 2009, I began to take two tablespoons of coconut oil daily, and three tablespoons of it during the final month in the spring of 2012 when I became symptomatic severely. In the summer of 2010, I began to experience exertional angina. Besides, I got hypertension, cardiac arrhythmia, carotid atherosclerosis with 80-99.5% of occlusion in my right internal carotid………. Thanks to maintaining my carbohydrate-restricted diet, I did not have hyperglycemia but still had 2(+) ketone in the urine in a test done in the spring of 2012. I stopped using coconut oil immediately after that. However, the damages are done and need the time for me to reverse them. WIth my own experience, I hope you would take extra caution in checking your urinary ketone if you are consuming as much coconut oil as I did.
I knew some people thought ketosis is a good thing and had tried to become as much ketosis as possible by using coconut oil and/or MCTs, when they adopted low carb high fat diet. They should know dietary ketosis without adding coconut oil and/or MCTs should be safe, if the individual is not diabetic and has functioning insulin, which should keep gluconeogenesis in check and prevent a high level of ketosis. However, ketosis by consuming excess coconut oil and/or MCTs is not subject to the function of insulin, as far as I know.