Constructing a Diet Plan, Part. 4

Now that we've covered the main indicators we look at in each individual, the role of metabolic typing, and food intolerance, we have a pretty good idea of the types of foods we should be eating, and at what ratios. Even so, by now you are probably asking "Okay, so what the hell do I eat? How do I know which foods are better than others?" This installment will ease your mind by going through all of the best foods for each macronutrient (protien, carbohydrates and fats). 

Remember - No matter how "heathy" a food is, if it is wrong for your metabolic type, or if you hold a food intolerance to it, it is not healthy for you. 

Let's get right into it. 

Protien

Protein should be eaten with every meal. Intake is individual, but in general, 20-50% of the total calories in one’s diet should come from protein.

Below are the best sources of protein. Levels are not given because choosing the best source is highly individual. Consider your metabolic type: Protien types do better on fattier, darker cuts of meat while carb types do better on lighter cuts. 

-       Free ranging, organic meats

-       Wild seafood

-       Free ranging, organic eggs: NOT omega-3 enriched.

-       Legumes (Remember that these are also high in carbohydrate)

-       Organic dairy products, preferably unpasteurized.

-       Legumes

-       Powders: Hemp*, Rice*, Gemma*, and Organic, Grass-Fed Whey proteins are best. Look for minimal ingredients, and zero chemicals. Only use whey if you are 100% certain that you can tolerate dairy – most people can’t.

* Taste much different from regular protein powders and definitely need some getting used to.

Fats

            Fats should be eaten with every meal, but not in extremely high quantities. Too much fat intake can make one feel sluggish, due to the high level of energy fats require for digestion. Again, intake is highly individual, but generally 15-25% of the total calories in one’s diet should come from healthy fats. This usually comes out to around 5-15g total of fat per meal. Snacks will likely include more fats than main meals, due to the nature of the foods being eaten (often raw nuts and seeds).

Also, avoid heating all sources of fat, besides organic butter and coconut oil.

Below are the best sources of fat:

Tier 1

Avocado and young thai coconut. – In my opinion, these two fruits are far and away the best sources of fat on the planet. Eat the whole fruit, however - don't fall for weak impressions like store-bought shredded coconut (which often contains a whole other list of harmful ingredients) and guacamole (you can easily make your own). Coconut meat should be soft and easy to spoon out of the shell. Look for the white coconuts, not the hairy ones you often see in grocery stores.

Tier 2

Raw and soaked seeds: Pumpkin, Sunflower (can and should be sprouted), Hemp, Sesame, Chia, and Flax are all good choices, as are seed butters like Tahini. 

Flax does not need to be soaked, but should always be organic and obtained from a very high quality source. Also, flax should be ground, and never eaten whole.

Also, Pumpkin and Hemp seeds are exceptional choices for snacks. Because of their higher protein content. 

Tier 3

Raw and soaked nuts: Almonds and Walnuts are good higher-protein nuts, and therefore make better snacking nuts. Macadamia nuts and Pecans are all good higher-fat nuts, and are not ideal for snacking.

Peanuts are not a nut, but a legume, and are often a food sensitivity for many people. They should generally be avoided by most, although some people do very well with peanuts.

Tier 4

Healthy oils: Olive, Avocado, Coconut, and Hemp oil are all very good. Always look for extra-virgin, cold pressed, organic oils. Avoid heating any oils besides the coconut oil.

Organic Butter also falls into this category. Raw and unpasteurized butter is always better. Look for Bio-available Organic butter. 

Remember: Saturated fat and cholesterol are NOT DANGEROUS. We evolved for thousands of years on saturated fats, and without them we wouldn't be on the planet today. WE NEED SATURATED FAT IN OUR DIET. The misconceptions surrounding cholesterol and saturated fats in our diet are clearly a HUGE pet peeve of mine, and will be discussed in future blog posts. For now though, don't shy away from healthy saturated fats like coconut, coconut oil and organic butter. These are all extremely healthy for you. 

Carbohydrates

            This section could very well be the most important, because it is most often the area that most people screw up. Let me get one thing out in the open right now: BREAD AND PASTA ARE NOT HEALTH FOODS. WHOLE WHEAT IS NOT A HEALTH FOOD. In fact, these are horrible foods for your body. It doesn't matter if the bread is "whole wheat" or "whole grain" or any other bullshit label that makes consumers think that it is good for their body. A huge percentage of the population is intolerant to gluten, and a large majority of grains contain gluten. Stick to the list below and you will be well on your way to optimal health.

In addition, we evolved on fruits and vegetables as our sources of carbohydrate. Grains are not manditory for optimal health. 99 times out of 100, the healthiest diet is one that is free of grains.

In a very general sense, some people do well with higher levels of carbohydrate, and some do very poorly. Always refer to your metabolic type, and recognize how specific foods make you feel. A good indication of how well carbohydrate is tolerated is how sleepy one feels between meals after consuming a high level of carbohydrate. Only you can decide how much, and what sources are best for you. As a general rule, carbohydrates should occupy 30-70% of the total calories in one’s diet, and the bulk of one’s daily intake should be eaten earlier in the day rather than later. Tier 3 and 4 sources in particular should usually be eliminated at night.

Below are the best sources of carbohydrates:

Tier 1

Vegetables: Green vegetables should be especially emphasized. Look for local, organically grown vegetables with deep colors.

Tier 2

Fruits: Lower glycemic and/or enzyme-rich fruits should be emphasized: Berries, papaya, pineapple, kiwi and apples are all very good general choices, and there are others that are good to consume at specific times and situations: Bananas, dates and figs for example are good choices in the morning and around exercise, but are too high in sugar for most people at other times of the day.

Tier 3

Yams/Sweet potatoes (NOT WHITE POTATOES), Amaranth, Buckwheat, Quinoa, Millet, and Wild Rice.

Tier 4

Brown Rice, and rolled or steel-cut oats. The only good brand of oats I have seen is Bob’s Red Mill, but I am sure there are others. Check to see if under ingredients, the oats are labeled “may contain wheat.” This means that the oats have been cross-contaminated, and are likely to contain gluten.

NOTE: Tier 1 and Tier 2 carbohydrates are the only mandatory sources that must be consumed daily for optimal health. 

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Now that you have a solid list of the foods you should be eating, consider your metabolic type as well as your food intolerances. Cross the foods off of the list that conflict with your individual body. You now have a master list of foods that are available to you. Each of these foods, when eaten in the right proportions, will allow you to achieve an extremely high level of health and performance. 

This series has become a bit longer than I expected, so hopefully I can wrap in up within the next few installments. We still need to cover peri-workout nutrition as well as how to prepare food and how to eat (seriously - most people physically eat wrong). These are hugely important topics that can make or break your progress, so stay tuned!

- T