eat_fat_get_thin_diet
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| eat_fat_get_thin_diet [2024/11/27 20:47] – y5ril | eat_fat_get_thin_diet [2025/04/13 16:09] (current) – removed ron | ||
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| - | ===== Nourish ===== | ||
| - | what you eat and drink and what you avoid as well as which daily supplements to take | ||
| - | |||
| - | ==== What to eat ==== | ||
| - | * Fat | ||
| - | * only good, healthy fats and clean (grass-fed/ | ||
| - | * include at least 1 serving of fat in every meal | ||
| - | * avocados | ||
| - | * extra virgin olive oil | ||
| - | * nuts and seeds | ||
| - | * extra virgin coconut oil | ||
| - | * organic coconut milk | ||
| - | * whole organic eggs | ||
| - | * fatty fish | ||
| - | * sardines | ||
| - | * wild salmon | ||
| - | * mackerel | ||
| - | * herring | ||
| - | * grass-fed meat | ||
| - | * lamb | ||
| - | * bison | ||
| - | * beef | ||
| - | * organic poultry | ||
| - | * MCT oil | ||
| - | * salad dressings | ||
| - | * smoothies | ||
| - | * coffee | ||
| - | * 1 serving = | ||
| - | * 1 tablespoon of oil | ||
| - | * a handful of nuts/seeds | ||
| - | * 4 ounces (~100g) of fish or animal protein | ||
| - | * 4-5 servings/ | ||
| - | * Protein | ||
| - | * 4-6 ounces (100-175g) at each meal | ||
| - | * Carbohydrates (50-75% fiber) | ||
| - | * all vegetables are carbs | ||
| - | * broccoli | ||
| - | * asparagus | ||
| - | * green beans | ||
| - | * Snacks (optional) | ||
| - | * handful of raw nuts | ||
| - | * raw veggies with almond or cashew butter | ||
| - | * olive tapenade | ||
| - | * tahini | ||
| - | * half an avocado | ||
| - | * Salt | ||
| - | * 1-2 teaspoons/ | ||
| - | * Fruit | ||
| - | * 75-150g per day of (and ONLY of) | ||
| - | * berries | ||
| - | * pomegranate seeds | ||
| - | * watermelon (yuck!) | ||
| - | * lemon | ||
| - | * lime | ||
| - | * kiwi | ||
| - | * Bone broth | ||
| - | * 1-2 cups/day | ||
| - | * Water | ||
| - | * 64+oz/day | ||
| - | === Breakfast === | ||
| - | * eat only fat, protein, and/or veggies | ||
| - | * e.g., eggs + spinach | ||
| - | === Lunch === | ||
| - | * 75% non-strachy veggies | ||
| - | * 25% protein (by volume) | ||
| - | * fatty fish | ||
| - | * meat | ||
| - | * nuts/seeds | ||
| - | * fat | ||
| - | * dressings | ||
| - | * olive oil | ||
| - | * coconut oil | ||
| - | === Dinner === | ||
| - | * same as lunch | ||
| - | ==== What to avoid ==== | ||
| - | * gluten | ||
| - | * all grains | ||
| - | * all dairy products | ||
| - | * beans | ||
| - | * all fruit except those listed above | ||
| - | * refined vegetable oil | ||
| - | * processed foods of any kind | ||
| - | * artificial sweeteners | ||
| - | * natural sweeteners | ||
| - | * carrageenan | ||
| - | * alcohol | ||
| - | ==== Good sources of fat ==== | ||
| - | * extra virgin coconut oil | ||
| - | * extra virgin olive oil | ||
| - | * MCT oil | ||
| - | * organic coconut milk | ||
| - | * avocado | ||
| - | * fatty fish | ||
| - | * sardines | ||
| - | * mackerel | ||
| - | * herring | ||
| - | * black cod | ||
| - | * wild salmon | ||
| - | * sole | ||
| - | * nuts and seeds | ||
| - | * olives | ||
| - | * grass-fed butter | ||
| - | |||
| - | ==== Good sources of protein ==== | ||
| - | * whole free-range organic or omega-3 eggs | ||
| - | * **unlimited amount** | ||
| - | * grass-fed, organic, sustainably raised meat | ||
| - | * avoid pork; accumulates more toxins than other animals | ||
| - | * fatty fish | ||
| - | * at least 3-4 times/week | ||
| - | * shellfish | ||
| - | * e.g., shrimp | ||
| - | * AVOID lobster | ||
| - | * organic poultry | ||
| - | * chicken | ||
| - | * turkey | ||
| - | * duck | ||
| - | * organic non-GMO tofu or tempeh | ||
| - | * seeds | ||
| - | * nuts | ||
| - | * almonds | ||
| - | * macadamia | ||
| - | * walnuts | ||
| - | * avoid protein powders :( | ||
| - | * IF using protein powders... | ||
| - | * choose plant-based proteins | ||
| - | * hemp or chia | ||
| - | * egg proteins | ||
| - | * collagen protein | ||
| - | * plain, unflavored, unsweetened varieties | ||
| - | * avoid consuming protein powder daily :( | ||
| - | * increased allergenic potential | ||
| - | ==== Good sources of carbs ==== | ||
| - | * vegetables | ||
| - | * avocados | ||
| - | * bell peppers | ||
| - | * carrots | ||
| - | * chives | ||
| - | * garlic | ||
| - | * green beans | ||
| - | * jalapenos | ||
| - | * lettuce | ||
| - | * mushrooms | ||
| - | * onions | ||
| - | * shallots | ||
| - | * snap peas | ||
| - | * snow peas | ||
| - | * spinach | ||
| - | * tomatoes | ||
| - | * fruit | ||
| - | * berries | ||
| - | * blackberries | ||
| - | * raspberries | ||
| - | * wild blueberries | ||
| - | * cranberries | ||
| - | * NOT strawberries | ||
| - | * kiwi | ||
| - | * nuts | ||
| - | * | ||
| - | * seeds | ||
| - | * | ||
| - | |||
| - | ===== Energize ===== | ||
| - | how much, when, and the ideal exercises to do on this program | ||
| - | |||
| - | ===== Rejuvenate ===== | ||
| - | simple strategies to make sure you're relaxing and sleep as well as you should | ||
eat_fat_get_thin_diet.1732740420.txt.gz · Last modified: 2024/11/27 20:47 by y5ril