theres a chapter being written by someone who knows a great deal more than i do on the topic of utilisable cals in a deficit. in as much as i agree with TA that a cal is a cal, i feel some cals provide the body better sources of fuel or for regeneration and repair which is of utmost importance in the deficit- if your only eating x amount of cals, i would think it would behoove you to get the most out of the cals your ingesting, thus this chapter on performance nutrition.
This is a summation of how to get all you need from whole foods with one ingredient; nothing processed or refined, no grains, gluten, dairy, legumes, starch, sugar, or vegetable oils. It focuses on nutritive values of foods, and discusses the importance of caloric restriction and intermitting fasting. It is about purging and detoxing from chemicals, and introducing a lifestyle of optimal nutrition, with considerable benefit to both physical and mental health.
HOW YOU EAT:
When keto-adapted, your body will rely on and burn fat for fuel instead of glucose. Ketones have 20x greater energy output than glucose which means your body can sustain itself using your fat cells for a much longer time than if it is endlessly relying on glucose. Any literature that says there is no difference between keto and 'all calories are the same' diets are nonsense; keto diets are high fat, moderate protein and low carbohydrate, which burns fat while sparing muscle and keeps you feeling full.
It is important to drink a lot of water while in ketosis as your body excretes ketones through your urine; you will urinate a lot more, and defecate a lot less. As you are drinking a ton of water you also need to make sure you are eating a lot more salt. Anything you might read about 'keto flu' is total nonsense, it is just symptoms of gluten withdrawal that most people experience as detoxification from the Standard American Diet.
Similar to the Galeniko-No One diet, carbohydrates must be allowed to replenish both glycogen and leptin stores, however, they are only necessary if you are exhausting your muscles. Cheat meals are meals, not days, and should be followed by as long a water fast as possible to rapidly re-enter a state of ketosis. Eating grains, high fructose, and other highly processed and inflammatory foods during your cheat meal will wreak havoc on your system and likely cause you to feel extremely ill.
Should you choose to ignore the keto element in favour of daily carbohydrate replenishment, incorporate high nutrition carbohydrates as required.
WHEN YOU EAT:
Intermittent fasting means that you eat a majority of your daily calories in specific windows in the day. Fat burning and weight loss aside, this provides huge benefits to your health; taking the strain off your body to metabolize food constantly results in better cell regeneration, clearer skin, less wrinkles, better eyesight, a healthier and properly functioning immune system.
Fasting does not begin in the body until at least 4 hours after eating, especially fats and protein, which take much longer to break down. Cortisol production is highest first thing after waking, causing you to store fat more easily; the later in the day you wait, the better, as your cortisol drops. Eating later also helps reset your circadian rhythms, which greatly improves your sleep at night. The longer the time between eating, the better the results, and the fuller you will feel from the meal. Your body will adapt to eating once a day very easily.
WHAT YOU EAT:
Illness is the result of an inability for the body's immune system to thrive. This is caused by inflammation, which is caused directly by diet and environmental stressors. Symptoms of inflammation can include headaches, sore joints, bloating, high blood pressure/cholesterol, skin breakouts, improper hormone functions - fat storage, reproductive health, tiredness/lethargy, mental/chemical imbalances, and so on. Most people get a combination of a) not enough nutrients, or not getting nutrients from food sources, and b) an overload of inflammatory foods such as sugar, processed grains, legumes, vegetable oils, and combinations of saturated fats with carbohydrates.
Another major source of inflammation and a deterrent for optimal health is the renal acid load that most people carry; processed grains, eggs/dairy, and meats all contain high net acid loads, which are extremely difficult to balance out with alkaline plant matter. It is better and easier to consume less of the aggravating high acid foods than it is to diligently ensure a balance is established. Oxygen is also high alkaline in the bloodstream; daily focus on deep breathing through relaxation and meditation is important for CO2 expulsion in the body.
Sample ~1000kcal diet:
FOOD CALS FAT PROTEIN CARBS
DAILY STAPLES
213g bone/skin salmon 260 12g 38g 0
200g of frozen berries 98 0.5g 1g 15g
1 tblspn coconut oil 116 14g 0 0
MEATS (100g after cooking); 2 servings/day
Ground beef 256 15g 28g 0
Chicken breast 160 4g 31g 0
Pork shldr roast 248 12g 32g 0
Turkey (dark) 221 12g 27g 0
or any other meat...
Unlimited spinach, kale, broccoli, and cauliflower. Pickles can be eaten in unlimited quantities for salt.
Drink at least 3L of water a day, to help your body flush out the ketones, and to keep your organs hydrated and functioning optimally. Unlimited tea and coffee.
Nutrition information:
Salmon: Omega 3s are vital for your brain, hair/skin/nails, heart, cholesterol, intestinal tract, mental health, and fat burning. They are the most important fat that your body needs to live, and most people do not get anywhere near close to enough of them; optimal ratio of 6:3 is 1:1, optimal daily quantity of omega 3s is 3 grams. The bones from the salmon provide a significant amount of calcium; the RDA of calcium is much higher than what the body actually needs, and dairy sources are so high acid that they may cause calcium to leach from the bones rather than restore them. One can of salmon also provides more than the RDA of vitamin D.
Spinach: One of very few vegetable that releases more nutrients cooked than raw, spinach is almost four times higher alkaline than any other green, making it ideal for countering the meat in the diet to provide acid/base balance in the body.
Berries: Frozen fruits and vegetables, but berries in particular, are ideal as they are picked for optimal ripeness to be frozen, not picked to 'ripen' on a truck and in the store. Staying on the plant longer means that they are much higher in nutrients and flavour. Six strawberries contain 100% of the RDA for vitamin C, which helps reduce cortisol levels, providing better fat burn and sleep. Consuming vitamin C with iron also increases iron absorption considerably (whereas dairy and caffeine inhibit iron absorption).
Coconut oil: Coconut fats are lauric acid medium-chain triglycerides, which your body converts almost instantly into ketones if you are in ketosis. No other fat does this. Lauric acid is the first fat that your body is able to process and absorb, as it is the main fat source in breastmilk. Coconut oil is antibacterial/fungal/microbial, reduces cholesterol, increases calcium absorption, and improves insulin sensitivity, amongst many other health benefits. Virgin, and preferably organic, coconut oil has a high smoke point, so it does not become carcinogenic when cooking, unlike most other vegetable oils. It is also amazing for hair, skin, and oral care.
Meats: Full of B vitamins, iron and minerals, protein, and healthy fats, meat provides a majority of the calories in this diet.
Pate/liver: Vitamin A is the most important fat soluble vitamin, but the body does not absorb it from 'colourful' plant sources (carrots, peppers, etc.), so it must come from animal sources. Liver is also extremely high in iron. Once per week, prepare a meal of liver and onions, or a gluten-free pate of your choosing.
Tea/coffee: Caffeine boosts metabolism, particularly while fasted, is an appetite suppressant, and up to four cups per day provides the same hydration as four cups of water. There are antioxidant effects from the phytochemicals in both tea and coffee.
Spices/seasonings: There are many spices that offer considerable nutritional benefits, digestive aids, and cleansing properties including garlic, turmeric, cinnamon, ginger, curry, chilies, paprika, etc.
All these foods are extremely nutrient dense, and you will require no supplementation*.
*pregnant women require folic acid.
Abbreviated grocery list:
Wild Pacific Pink Salmon bone-in, skin-on, in water
Spinach (frozen), cauliflower, broccoli, kale
MEAT - chicken, fish, pork, beef, turkey, etc.
Frozen berries
Coconut oil
Pickles
Tea/Coffee
Seasonings/spices/hot sauce
WHAT NOT TO EAT:
Nuts/seeds: Aside from being extremely high in calories, most nuts have an unhealthy ratio of omega 6 to 3 fats. Use nuts and seeds sparingly if at all. Peanuts are not a nut, they are an over-processed legume, and contain highly inflammatory levels of phytic acid.
Grains/legumes: Grains and legumes contain anti-nutrients which inhibit the body from absorbing crucial vitamins and minerals in the intestinal tract. Most need to be carefully soaked and sprouted before cooking in order to effectively eliminate the high levels of phytic acid; gluten-based grains are no longer developed for human consumption and are extremely difficult for the body to process.
Vegetable oils: All vegetable oils are created using an extremely damaging, high-heat refinery process, which creates a release of free radicals. These products are considered 'rancid' from the moment they are bottled, and should not be consumed.
Sugar/fructose: Not all sugar is the same; the body has a much easier time processing glucose carbohydrate than fructose carbohydrate. Most fruits are extremely high fructose, which can be damaging to the liver and intestinal tract. In particular, apples, grapes, mangoes, pineapple, peach, plum, and oranges, are the highest fructose fruits. 'Natural' syrups such as maple, agave, nectars, and honey are all pure fructose and to be avoided.
Sugar alcohols: Also not all the same - most sugar alcohols are highly refined chemicals, and still cause a spike in insulin when consumed. Organic, liquid stevia is one of very few that can be used sparingly in place of sugar, as is pure erythritol. All other sugar alcohols are to be avoided.
