A diet should be composed of %60 fat. Protein can only do its job when the Fat is there. The brain is fueled by fats, not sugars.
Our bodies originally (cave man days) got all our energy from Fats and Greens – a.k.a Hunter Gatherers … The only form of Sugar was fruit – which was seasonal – which means it was a treat.
5 servings of fruits and vegetables… Cut out the fruit, think vegetables, vegetables, vegetables!!! At least half your plate filled with RAW VEGETABLES – Primarily GREEN.
So, as you begin cutting your sugar and grain intake to ideally none (trust me, you will not miss them) your body will begin to use your fat storage for energy (this means losing weight, more importantly losing body fat). The more you exercise, the more energy you demand of your body. The more lean and healthy muscle you start building the more fat is needed – when you are not supplying your body with enough fat it will begin burning your protein and you don’t want that to happen; protein should be there simply for your muscles – repair and recovery.
And there is no need in search of protein to stuff yourself with meats, a stalk of RAW KALE is a cleaner more absorb able source of protein than a steak and easier to digest.
Now do not be mistaken, this is not an allowable excuse for eating a box of donuts or a bag of pork grinds, or pouring copious amounts of olive oil over everything.
Moderation (especially with the Nuts and the Oils – it is easy to get carried away) and right choices is the key… To everything.
A list of approved and please use fats and a little bit of everything else:
Artichoke, Cucumbers, Parsnips, Arugula, Eggplant, Peppers (all kinds), Asparagus, Endive, Pumpkin, Avocados, Fennel, Purslane, Beets/Beet Greens, Fiddlehead, Ferns, Radishes, Bell Peppers, Garlic, Romaine Lettuce, Bok Choy, Green Beans, Rutabaga, Broccoli, Jerusalem Artichokes, Sea Vegetables, Broccoli Rabe, Jicama, Spinach,
Brussels Sprouts, Kale, Squash, Cabbage, Kohlrabi, Swiss Chard, Leeks, Tomatoes, Cauliflower, Mushrooms, Turnip Greens, Celery, Mustard Greens, Watercress, Celery Root, Olives, Collards, Onions
In Moderation– Cassava, Sweet Potatoes, Yams, Wild Rice, Taro, Carrots
FISH– Preferably WILD. Easier to get clean fish than meat these days. I love fish!
Anchovies, Mahi Mahi, Salmon, Bass, Monkfish, Sardines, Cod, Mullet, Tilapia, Eel, Northern Pike, Tuna, Haddock, Orange Roughy, Walleye, Halibut, Perch, Any Other Wild Fish, Herring, Red Snapper, Mackerel, Rockfish, Shellfish, Abalone, Lobster, Scallops, Clams, Mussels, Shrimp, Crab, Oysters, Crayfish, Prawns.
MEAT & POULTRY
Beef, Goat, Pork
Chicken, Turkey, Lamb
Game Meat- Alligator, Emu, Rabbit, Bear, Goose, Snakes, Buffalo, Pheasant, Caribou, Kangaroo, Venison, Duck, Ostrich,
Organ Meats – Hearts, Liver, Sweetbreads, Kidney, Bone Marrow ,Tongue
EGGS … Not EGG WHITES- the WHOLE EGG!
Chicken, Goose Roe/Caviar, Duck, Pheasant,
Other Bird Eggs- Emu, Quail
NUTS & SEEDS
Almonds, Pecans, Sunflower Seeds, Brazil Nuts, Pine Nuts, Walnuts, Hazelnuts, Pistachios, Derivative Butters, Hempseeds, Pumpkin seeds, Macadamias, Sesame Seeds
HEALTHY FATS/OILS … Do not be shy about saving your renderings – Place them in a jar in your fridge and display them proudly
Avocado Oil, Macadamia Oil (Best for cooking at high heats), Unprocessed Palm Oil, Butter/Ghee, Olive Oil (only RAW, not for cooking), Walnut Oil, Coconut Oil/Milk, Sesame Oil, Lard, Tallow
SNACKS with Little to No Preperation
Seeds and Nuts (Walnuts, almonds, pistachios, etc. Macadamias are my favorite. MODERATION), Almond Butter, Hardboiled Eggs, Jerky, Canned Salmon and Tuna, Sardines, Smoked Salmon, Cold Shrimp,
Sliced Meat (Not all sliced meat is the same, dont get the nasty, jelly like pre packaged stuff; go Deli-fresh, preferably something you have just seen sliced right in front of you)
Avocado/Guacamole, Black and Green Olives, Half of a Coconut (and other Coconut Products), Fresh and Dried Fruit (Berries are a good choice. MODERATION)
Veggies (jicama, celery, cucumbers, peppers, cherry tomatoes, etc.), Pickles, Sauerkraut, Salsa, Dried Seaweed, Dark Chocolate (MODERATION)