A good judgement is the 60/20/20 rule & adjust as your body tells you!
*60% good fats for energy; REAL butter, coconut oil, avocados, full fat/non sweetened yogurt (you can add your own fruit!) eggs, fish oil, almonds or other nuts (gotta watch these tho, easy to eat TOO many!) full fat, quality dairy.
*20% Protein (Lightly cooked, don't overcook and change to molecular structure of the protein too much or you wont be getting what you need out of it!); Wild Caught Fish (Salmon, trout, haddock, sardines, shellfish, etc.) eggs, beef, pork, chicken.
*20% Veggies; Broccoli, Cauliflower, Asparagus, Celery, avocado, squash, zucchini, etc.
*5% Fruits; You can lower one of the above and add up to 5% fruits, but you have to watch the fruits as many have a really high glycemic index (convert to sugar easily) and will mess with your leptin (examples on the better side include sweet potato, white rice, quinoa, & berries, examples of not so good are; carrots, apples/other tree fruit, pineapple, dried fruit) .
Ideally you want to teach your body to stop burning sugar & carbs (carbs convert to sugar basically) for energy, it will first burn the reserves on hand from the food you eat, then go after the stored fat but if you stop/limit the intake of these then it has to convert the fats & protein for energy and will then burn the stored fat once you are in a (calorie) deficit!
Here's a really is a good guide to start out & adjust to your own needs.
Other good resources;
also remember GOOD SLEEP is a key component to resetting your hormones & adrenals!
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Who I am... I am 50 years old, and at a healthy weight for my 5'6" height.