- Identify Your Power Foods (Nutrient Dense Foods You Love)
- Don't Plan Meals When Hungry
- Use S.M.A.R.T meal planning (specific, measurable, achievable, results-focused, and time-bound)
- Only Buy Foods That Give You The Best R.O.I (Return on Investment)
- Plan Meats First (Build Your Meal Around Meat - Fats & Proteins)
- Second, Focus On Fats (Saturated Fats) In Your Meal. (Butter, Beef, Pork/Bacon, Coconut Oil)
- Third, Add Starchy Carbohydrates (Squash, Sweet Potatoes, Etc.)
- Fourth, Leafy Greens (Not Iceberg Lettuce)
Shopping For Food
- Myth Debunked - Yes, You Can Eat Phenomenally Good, Healthy Food On A Budget!
- Don't Shop Hungry
- Stick To Your Meal Plan
- Stay Away From "Filler" Food (No Pre-Made Foods, No Breads, No Grains, No Chips, No Crackers)
- Buy Only Base Simple Foods (Again, Nothing Pre-Made) - These Are The Foods You Will Use To "Build" Your Meals
- Shop With A Purpose - Remember ROI (Best Return On Investment - The Most Nutrient Dense Foods)
- No Alcohol
- No Drinks (Drink Water, It's Free)
- Limit Sweet Fruits To Only A Few (As In A Couple Per Week)
Nutrient Density and Proper Macro-Nutrient Combinations
We recommend macronutrient levels for healthy people at around 20% carbohydrates, 65% fat and 15% protein by caloric intake, not weight.
Our reasoning is based around 4 main principles:
- Observations about our ancestors: As stated earlier, observations aren’t the best tool to determine something with certitude, but the fact that most of our ancestors ate a diet high in fat, moderate to low in protein and moderate in carbohydrates gives us a good clue to look into. The hunter-gatherer diets for which we have data tend to roam around 20% carbs, 65% fat and 15% proteins by calories. Remember that none of our ancestors ate or favored lean meats other than in periods of scarcity and starvation. Studies about the fatty composition of wild animal tissues who show generally lean tissues doesn’t take into account the subcutaneous fat, bone marrow fat and fat found in the brain and around the loin as well as the kidneys.
- Composition of human breast milk: Human breast milk is 39% carbohydrates, 54% fat and 7% protein. The brain is the main organ in the body that needs glucose and infants need much more energy to the brain than adults so this is why the carbohydrate fraction of milk is probably higher than the adult’s optimal need. What’s interesting in the macronutrient ratios of human milk is the high fat and low protein content.
- Composition of our own tissues: An average lean male is composed of about 30 lbs of fats and 23 lbs of protein (93 lbs of water). If we reserve the portion of carbs used by the brain, it leaves us with a proportion of about 60% fat and 20% protein for the other body tissues. It makes sense to eat foods in the ratio that composes your body so that the body can use those macronutrients to rebuild itself or cannibalize itself in case of need.
- Preference of omnivorous animals for high-fat diets: When given the choice, omnivorous animals instinctively chose foods that are healthiest for them. They all choose to eat a high-fat, low to moderate protein and moderate carbohydrate diet. People from traditional cultures also instinctively go for a similar macronutrient ratio.