Diet

DISCLAIMER: Every individual will have a diet that works best for them based on their goals, genetics, etc. Also for legal purposes consult your doctor before making dietary changes.


Are you guys Ready? This is the big one, not the most important factor but the one most people need help or guidance with. Our ideas of a healthy nourishing diet are skewed in America. All the way from the Food pyramid to or gym bro's advice of weighing chicken and broccoli. 

Your diet plays an integral role in your health. Today we are gonna tackle some basics. Just the basics I'd like to get in to Micronutrients and gut bacteria, but that'll have to wait for part 2.

WHAT TO AVOID

GLUTEN (wheat products)
-IBS
-Memory Issues
-Headache
-Fatigue
-Joint and Muscle pain
-Numbness arms/legs
-Dermatitis
-Depression
-Anemia

INDUSTRIAL SEED OILS (corn, sunflower, soybean oil)
-High in Linoleic Acid
-Highly oxidized, causes inflammation

REFINED SUGAR (High fructose Corn syrup, added sugars)
-Suppresses Immune System
-Causes imbalance of minerals
-Decreases tissue elasticity and function
-Interferes with nutrient absorbtion
-Causes tooth decay
-Decreases growth hormone levels
-Contributes to depression and mood disorders
-Increased risk of cancer

WHAT TO EAT
Eggs
Fatty fresh water fish (Salmon)
Organ meats (Liver)
Bone broth
Fermented foods (butter, yogurt, cheese, kefir)
Organic Fruits
Organic Vegtables


MACROS

FATS
Saturated/Monosaturated/Trans/Polyunsaturated

Fats are good for you. Eating a high fat diet will not make you fat lol. There are a few things to consider when eating fats. Naturally occurring fats in grass fed meat/dairy products are great and contain CLA, omega 3s, and lots of nutrients. Fresh water fatty fish are high in EPA and DHA. Avoid artificial trans fats. Nuts should also only be eaten in moderation. They are high in omega 6 and low in omega 3, we want to keep this ratio at 1:1 or 2:1. For cooking I use coconut oil or ghee. Olive oil is also good.

CARBS
Glucose/Fructose/Fiber/Starchy/Non Starchy vegetables

Your carb sources should come from fruits and vegetables. If you were on a high or moderate carb diet it would be important to be eating lots of starchy vegetables (potatoes). Carbs do play some important roles in the body so I don't believe its best to eliminate them entirely. Avoid multi grain, whole wheat sources of carbs/fiber.

PROTEINS

Proteins are pretty straight forward. Get them from eggs,beef,poultry,seafood, and dairy sources. I wouldn't go above 35% or your daily calorie intake or below 20%. Protein is the most satiating macro.


Carbs/Fats/Proteins

Losing weight/Neurological cognitive function
15c/50f/35p

General Health
25c/40f/35p

Gaining Weight/Endurance athlete
40c/30f/30p


https://www.youtube.com/watch?v=bwWPSTVWRPI&t=14s

Basal Metabolic Rate (BMR) and Daily Calorie Needs - Calculator Online (Harris-Benedict equation)