FATS PROTEINS CARBS DAIRY
Avocado Eggs Green vegetables Whole milk cheeses
Butter Steak Peppers Cottage Cheese
Coconut Oil Hamburger 80/20 Mushrooms Plain Yogurt
*Nuts Salmon Tomatoes Sour Cream
Peanuts Tuna Red cabbage Cream Cheese
Peanut butter Pork Cauliflower cream
Almonds All red meats Eggplants
Fruits Drinks Condiments
Berries Water Hot sauce
Tree fruits/sparingly Tea/unsweetened Pickles
Protein powder Lemon water Sauerkraut
Exogenous ketones cinnamon water Horseradish
Everyday Amino Kombucha Pesto
Creatine Kefir Salt
Stevia(if you must)
Red meat and chicken have 7 grams of protein per cooked ounce of meat. Equaling 4 grams of protein. Therefore, 1 ounce of meat equals 28 calories from protein.
Fats are almost 1 to 1. Most fats including butter are a 1gram of fat for 1 gram of product. There are 9 calories in a gram of fat. 1 Tablespoon of fat equals 13 grams, so 1 Tablespoon of fat equals 117 calories.
We are avoiding processed carbs. Including bread and any sugary drinks. We don’t have to worry about the carbs in our listed vegetables. The fiber in them almost negates the insulin effect they could have in our bodies.
The key to fat loss is insulin- no insulin secretion from the pancreas means no fat can be stored. Protein can not be metabolized and stored as fat…EVER! We start with protein. Protein is the most satisfying of nutrients. Get the protein in along with your vegetables and fat is then added.
Fat is an almost 5:1 calorie ratio of protein. So most of our calories will come from fat. But when it comes to digestion, if it takes a carbohydrate 1 minute to digest, it takes fat 5 minutes to digest and proteins hypothetically take 10 minutes to digest. This is why we eat our protein first. It stays longer in the belly and gives us a satisfied feeling. Insulin from the pancreas turns carbs into instant energy, storing excess as fat .Fats take longer to breakdown and metabolize because the stomach cant do it. Fat is not water soluble. The fat is sent to the small intestine where it is broken into smaller pieces so it can finally be metabolized and pass through the cell membrane and into the blood stream for use. Too much fat can be metabolized into fat.
Protein sits in the stomach the longest. The body has to break it down into it individual amino acids to use it. Every part of the digestive system is used to break it down, protein molecules are put together quite well. After being broken down, it goes into the intestine where it is absorbed into the blood stream and sent to repair various cell fibers. The muscles being the biggest consumers of these nutrients.
The breaking down of protein is also the most costly in terms of calorie burn. Celery is considered a negative food because it takes more calories to digest than it has in it. For every 100 calories of protein consumed, it is estimated to take 30 to digest it and break it down. Fats are 100 calories to 12 to breakdown and carbs are 100 to 7. So percentage wise, Protein is 30% Fat is 12% and carbs are 7%. I’m just trying to show you why calories in, calories out does not work in practical settings.
Bottom line- Stay away from processed carbs. Protein first. Keep insulin spikes minimal.
Use the R>A>W> acronym to gauge if you should eat it. If it was Recently Alive and Well, it is consumable. Whether plant or animal.