health:eatfatgetthin
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Table of Contents
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/sustainably raised) animal foods
- 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/day
- 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/day of sea salt
- 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
health/eatfatgetthin.1744560558.txt.gz · Last modified: 2025/04/13 16:09 by ron