Get ready to read a lot of packets and do a lot of home cooking.
Meat, seafood, eggs, full-fat dairy, above ground vegetables, nuts, avocados and in moderation dark chocolate, berries and dry wine.
The bottom layer of the food pyramid!
Starches (including bread), sweets, processed meats, low fat or sweetened dairy, high sugar fruits.
Orthodoxy would have it otherwise …
The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. (healthline.com).
Ancel Keys is a goliath of the orthodoxy. His rather sketchy epidemiologic research into diet and heart disease pointed the finger at saturated fat as the cause. In 1977 a US Senate Committee issued the Dietary Goals for the United States which became the Dietary Guidelines for Americans. The American Heart Association was on board but Philip Handler, President of the National Academy of Science had this to say,
What right has the federal government to propose that the American people conduct a vast nutritional experiment, with themselves as subjects, on the face of so little evidence?
Heart disease hasn’t gone away, obesity and type 2 diabetes have soared.
There is a great deal of inertia in that orthodoxy but it is slowly crumbling under the onslaught of evidence. Ain’t nothin’ wrong with getting your calories from fat. It satisfies hunger without sending insulin levels through the roof. For some of us it may be the best option, at least for a while.
The way to plan your meals is simple. First pick your protein source aiming for roughly 1.5 grams per kilogram of your reference weight (life tables previous post). Next add a couple of serves of above ground veggies. Finally some fat stuff like avacado or nuts.
So that could be a chunk of meat with the fat on and two veg. Sounds just like the meals my mother used to cook and there weren’t many fat kids around back then.
There are any number of resources online and a shelf-full of cook books at the shop. Look for keto or LCHF, checkout Low Carb Australia on Youtube.
It is powerful stuff and it will change your biochemistry. If you are on anti-hypertensives, anti-diabetic agents including insulin, pregnant or breast feeding medical supervision is needed.