Diet - The Basics
Diet - The Basics
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The Skinny about Food (for fatties)
The Skinny about Food (for fatties)
Too fat, lazy or dumb to read everything on this page? Here is a tl;dr summary for you:
What to Eat
What to Eat
CLEAN PROTEIN
Pasture raised eggs
Grass-fed organ meat blends
Organic pastured chicken
FRUIT AND VEG
Organic for the Dirty Dozen
Wash with vinegar/solution
Eat the whole apple w/ seeds (not stem)
GRAINS
Find a source of sprouted milled grains.
Use organic einkorn wheat if possible.
If using organic hard red wheat, ferment (e.g. sourdough) when possible.
FATS
Grass fed butter
100% virgin olive oil
Coconut oil
SWEETS
No fake sweeteners, ever.
Use fruit as sweetener when possible.
No fake sweeteners, ever.
How/When to Eat
How/When to Eat
ORDER OF OPERATIONS
Eat food in this order to reduce glucose spikes:
Protein
Low glycemic veg/fruit
Higher glycemic food/grains
Dessert/sweet food.
After 15-30 minutes, Spindrift/kombucha/alcohol can be drunk.
FASTING
Ideally you should fast at least 16 hours, up to 22.
What you eat when breaking a fast is critical to success. Make sure you
Men and women should fast differently due to biological impacts.
See the following section for more details.
Do's and Don'ts
Do's and Don'ts
Do's
Cook as many meals as possible.
Use stainless steel or cast iron exclusively. Ditch all non-stick coating, using silicone bake forms if needed.
Tell family/friends your goals and requirements.
Get used to repetitive dishes, just flavored differently.
If baking with sugar, cut by 1/3 to reduce glucose spike
Don'ts
Eat seed oils. Ever.
Snack before a meal.
Drink a lot before eating.
Drink a lot immediately after eating.
Have high carb meal for the first meal after fasting.
Microwave food in plastic or use plastic with hot liquid.
Intermittant Fasting
Intermittant Fasting
NOTE: Condescending tones intended for all italicized text.
Intermittant fasting (IF) is simply the method of allowing your body to use autophagy and apoptosis to clean the crap out of your body. It improves your sensitivity to insulin and leptin, two hormones critical for a healthy metabolism. Those benefits kick in after 16 hours of continuous wet fasting. There is a difference in IF in biological men vs. women, so it is important to understand those differences.
If you are too lazy to look into "the science", follow these rules and you will be golden:
IF should last 16-18 hours. Start out at 12 hours, increasing the window by 2 hours each week until you are at 18-20 IF window, allowing for the autophagy to have some time to do its work.
You can drink any non-calorie drink. Yes, this means plain coffee/tea, but remember that the caffeine will tax your adrenals and drain your body of B vitamins. If you are going to coffee/tea it up, do so knowing that it may make you captain of the struggle bus.
Plan for mineral support. If you feel like sh*t, add some pink salt to the water. Still feel like sh*t? Add some magnesium. Still feel like sh*t? Try potassium. Not fixing it? Try some calcium. KEEP TRACK OF INTAKE. Too much of any of these will mess with heart rhythms.
Zero calorie sweeteners are fine, but they are shit. Don't use them. If you must, stevia is maybe the least worst but know that your receptors in your body that are experiencing 'sweet' are going to expect a caloric pay off, which isn't happening. It may make fasting harder.
PLAN YOUR FOOD. Break your fast with protein, chewed well so it is easy on the stomach. Follow this up with non-starchy vegetables, then whatever carbohydrates you plan on eating. FAILING TO HAVE A PLAN IS PLANNING TO FAIL. Also, don't drink too much water while eating, as it may dilute your stomach acids.
15ish minutes after eating, consume any bullshit drinks (Starbucks coffee/alcohol/kombucha/soda/hot chocolate) you plan on torturing your body with, if you must. Better yet, just don't. Instead, pick a well planned dessert with your meal and kick the sweet liquid habit.
Walking is the best distraction from hunger. If you are hungry af, go walk for 10 minutes. It will get endorphins in your body that compete with the hunger signals and will get you through the fast.
If you are able, working out right before eating will supercharge the body's fat burning. If you have blood sugar management issues, check your blood sugar level prior to workout to avoid injury. Be smart, listen to your body.
What to Eat
What to Eat
“Virtue is the golden mean between two vices, the one of excess and the other of deficiency” — Aristotle
Meat
Lean meat, while high in protein and zinc, does not have the complete nutritional profile "fattier" cuts of meat. Focus on chicken thighs, lamb, and well marbled beef to ensure that you are getting the beneficial compounds from grass-fed fats.
Seafood
Farmed fish is terrible for you, the fish, and the environment. The cheapest way to get the benefits of seafood are Costco sardines, but any tinned wild-caught fish in organic oil will do. Money no object? Go crazy and learn to sous vide fish to perfection.
Vegetables
Buy organic types of the Dirty Dozen veg. Learn to clean them. Also, be aware of anti-nutrients. Figure out what you like and learn to cook it 10 different ways. If you are able to, the best vegetables will be the ones you grow.
Fruit
Fruits have varying levels of fructose and glucose. Treat certain fruits (e.g. grapes, mango) like dessert. Treat other (apples, bananas) as a balanced source of fiber and vitamins.
Fats/Oils
Fat isn't dangerous. Fat+sugar is.
Non-animal fats should be limited to cold pressed extra virgin olive, coconut and avacado oils. The nutrients break down at high heats. Animal sources should be grass fed.
Desserts
Most recipes can have the sugar content reduced by a third and still work. Use minimally processed sugars.
When possible, sweeten your desserts with bananas, dates/dried fruit and apples.
Recipes
Recipes
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