I’ve accumulated a lot of body fat over the past 15-20 months. I am aiming to get back to a healthier body shape (lower body fat percentage, more muscle).
I’m thinking about what the optimal diet, or range of diets, would be:
- Emphasis on foods in their natural state.
- Emphasis on meeting the body’s needs for known and unknown nutrients (macros, vitamins, phytonutrients, probiotics, etc).
- Macro breakdown ranges are 50-80% fat, 10-20% protein, 5-30% carbohydrate (approximately).
- Focus on meat, including fat and organ meats; green, leafy vegetables; pastured eggs; safe starches like white rice, taro, or sweet potatoes; good fats like coconut, butter, tallow, olive, etc.
- Eat fermented foods to provide probiotic bacteria.
- Remove all industrially-processed seed oils (falsely named “vegetable oils”) from the diet. Examples of these undesirable oils include soybean, canola, corn, cottonseed, etc.
- Reduce or eliminate processed or manufactured foods.
- Minimize or eliminate grains except for safe starches like white rice.
- Minimize or eliminate sugar and sugar alternatives (syrup, honey, etc).
- Drink only healthy beverages like water, coffee, tea. The simple rule is “don’t drink calories”.
- Eliminate artificial sweeteners, whether in foods or beverages, because these train the palate to expect a high level of sweetness. It’s easier to adapt to less sugar or no sugar in your diet when you remove artificial sweeteners.