OMAD is the abbreviation of One Meal A Day–a popular approach to intermittent fasting or “feasting”. When practicing OMAD you consume all of your calories and macros in a one-hour feasting period.
Though you don’t necessarily count calories on OMAD, the type of calories is extremely important. Selecting fatty whole foods mostly from animal sources will provide the optimal fuel for your body, leave you satiated during the fasting period, and protect against consuming too few calories.
Let’s explore more closely what OMAD calories and OMAD macros look like in practice.
More time and mental space for focusing on other parts of life like family, hobbies, career
Boosts gut health
Stimulates cellular renewal (autophagy)
Reduces inflammation
Increases hormonal sensitivity and balance
OMAD Calories
When considering OMAD calories the first rule is that OMAD is not a calorie-restrictive diet. On OMAD you will aim to consume the number of calories you need to feel satiated and energized. For most people this is between 1300 and 2000 per day.
That said, OMAD can be an effective way of reducing overconsumption of calories by virtue of how difficult it can be to consume more than 2000 calories in a single meal.
The key to understanding OMAD calories is that it’s not so much about how many calories, but what kinds of calories.
Chronic calorie restriction along with consuming large percentages of calories from high carb food sources can damage your immune system, thyroid function, and trigger hormone responses that actually make losing weight more difficult [1][2].
OMAD Macros
To feel satiated on OMAD while nurturing your body with an abundance of macro and micronutrients an ideal approach is to base your meals around fatty animal foods. In this way, a sustainable OMAD macros breakdown resembles that of a low-carb high-fatketogenic and carnivore diet.
Veggies high in plant toxins like kale and spinach
For a more in-depth exploration of what to eat on OMAD check out a 7-Day OMAD meal plan.
Does Following OMAD Work?
There haven’t been any studies looking specifically at OMAD, but there have been numerous studies looking at similar versions of intermittent fasting that can be used to evaluate OMAD.
Various studies suggest that longer fasting windows have overall benefits.
A 2017 pilot study with obese patients showed that two weeks of eating within a 7-hour window reduced fasting and postprandial blood sugar when compared with eating within the baseline 12-hour window [3].
A 2009 study compared eating 3 meals per day to eating the same exact selection of food within a 4-hour window (20 hour fast). However, the macros resembled that of a standard American diet with 50% of calories from carbs, 15% protein, and 35% fat.
The group eating practicing the 20 hour fast lost 4.4 lbs in body fat and maintained lean mass. The 3 meals a day group didn’t lose any weight. The intermittent fasting group also had lower triglycerides [4]. Both ‘good’ HDL and ‘bad’ LDL cholesterol went up in the fasting group. And though the authors cannot rule out danger from the modest increased LDL, a lower TG: HDL ratio has been strongly linked to lower cardiovascular risk, even with high LDL [5].
OMAD Macros and Calories: The Takeaway
A well-formulated low-carb high-fat macros approach to OMAD increases satiation, reduces hunger and cravings, and makes OMAD easier to stick with and enjoy.
Taking your OMAD macros a step further and practicing a nose-to-tail carnivore diet that eliminates all plant toxins while nourishing your body with organ meats may supercharge your health and wellness routine.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_91430028-scaled.jpeg15132560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-28 18:47:032022-03-28 18:47:03The Optimal Approach to OMAD Macros and Calories
Self-talk is the internal dialogue that is constantly running through our minds. It can be a positive or negative commentary on events in our lives, people we meet, challenges and triumphs, desires and aversions, judgments and appreciations.
The quality of our self-talk can tell us about our self-esteem and sense of worthiness. Practicing positive-self talk techniques can help us improve our self-esteem and increase motivation.
Let’s peel back the veil of our unconscious and get to know this inner voice, what it’s been telling us, and how we can influence it in ways that create a more positive view of ourselves and our lives.
[TOC]
What Is Self-Talk?
Self-talk is the internal dialogue that is influenced by both subconscious and conscious parts of our mind.
The idea that humans are driven by both conscious and unconscious forces within us was first developed by Sigmund Freud [1].
You can think of the subconscious as a storehouse of past experiences going back to early childhood and even in-utero experience. The combination of our past experiences, especially those that occur in the first four years of life results in our personality structure.
The personality structure is responsible for the quality of our internal self-talk.
Origins of Positive and Negative Self Talk
People that have had more challenging developmental experiences tend to have more negative self-talk.
In fact, studies show that the more adverse childhood experiences a person has, the more likely they are to suffer from negative ruminative self-talk [2]
Self-shaming, self-critical, self-limiting, and self-sabotaging self-talk can often be understood as an internalization of the way that we were treated by caretakers, and/or as a way that the unconscious is limiting exposure to threatening experiences.
For example, negative self-talk that says things like “I’m not good enough” when faced with the opportunity to apply for a job one is well-qualified for, is a way that one’s internal defense structure is attempting to limit exposure to the possibility of shame and failure. A limiting internal voice often forms in response to the person being shamed by a parent or caretaker early in life.
In this instance, negative self-talk can be understood as a kind of psychological allergy to shame.
Inversely positive thinking, optimistic outlooks, and pro-active engagement with life correspond with positive internal dialogue. Positive self-talk is also often an internalized voice of our primary caretakers.
For example, if you believe that you are intrinsically capable of accomplishing your goals, taking risks, and growing through failure, such thinking and behavior was likely modeled to you by your parents, teachers, and other influential adults.
Recognizing that the quality of our self-talk is largely a product of our developmental environment is a first step in changing it. If your self-talk was essentially implanted, it is not intrinsic, and you have the ability to change it.
It is worth noting that not all negative self-talk is bad. In fact, it is helpful to let go of good or bad thinking when it comes to assessing your inner voice. Good and bad thinking is actually a symptom of judgment, which itself can be a limiting expression of negative self-talk.
Studies show that some forms of negatively coded self-talk can actually be beneficial. For example, degrees of self-criticism may positively affect cognitive performance by inducing a less confident state that increases internal motivation and attention [3]. Therefore it is possible that having an overly positive outlook can actually reduce perspective acuity and inhibit performance.
The takeaway is that some negative self-talk is normal, natural, and helpful, or we wouldn’t have evolved the capacity to experience it. But, due to challenging developmental experiences, many people suffer from an acute imbalance of negative self-talk.
Having an intensely negative internal monologue can impedes psychological, professional, and emotional growth, keep people trapped in abusive relationships, and generally inhibit life satisfaction [4].
Benefits of Positive Self-Talk?
Positive self-talk is a way to interrupt maladaptive internal dialogue and replace it with a more constructive, adaptive, and self-esteem-building inner dialogue.
The benefits of positive self-talk and a related optimistic outlook on life are far-reaching and affect both the body and mind. These benefits include [5][6][7][8][9]:
Better immune response and protection from illness
Reduced risk of death from infections
Better mood and psychological wellbeing
Better cardiovascular health and reduced risk of death from cardiovascular disease and stroke
Reduced risk of death from cancer
Better coping skills and less stress in challenging situations
So far, the research does not identify exactly why positive self-talk and optimistic outlooks correlate with such profound health benefits. Preliminary interpretation suggests that positive self-talk is associated with other mental, social, and problem-solving skills.
This allows people to better cope with challenges and hardships both material and psychological. Nearly everyone will face major difficulties in our lives, but it’s how we respond to the difficulties that account for the levels of stress and anxiety. Since stress and anxiety are responsible for numerous negative health outcomes it follows that positive self talk and constructing problem solving that reduces stress and anxiety may be the root cause of these numerous benefits.
How to Practice Positive Self-Talk
To practice positive self-talk it is first important to identify negative thinking patterns that show up unconsciously in self talk.
Identify Negative Thinking Patterns
Common negative and maladaptive thinking patterns include:
Filtering: Magnifying negative aspects of a situation and filtering out all the positive ones.
Personalizing: Automatically blaming yourself whenever something negative or challenging occurs.
Catastrophizing: Anticipating that the worst possible outcome of a situation will happen even without facts to support this view, and often in spite of contrary facts.
Blaming: You assign responsibility to others for negative situations and feelings when you yourself are responsible and have the ability to make necessary corrections.
“Should” phrasing: You fixate on all the things you think you should do and blame yourself for not doing them.
“I don’t want” phrasing: You talk about all the things you don’t want in your life without focusing on the things you do want and the steps in front of you that will get you closer to your goals.
Magnifying: Making a big deal out of small problems–this is a self-sabotaging habit aimed at shielding you from the experience of failure.
Perfectionism: Setting yourself up for failure by maintaining unreasonable or unrealistic goals. This is another self-sabotaging technique.
Polarizing (black and white thinking): You see things only as either good or bad. There is no middle ground, no tolerance for more nuanced and accurate ways of thinking and problem-solving.
Once you identify negative thinking patterns it’s important to be aware of reactions like judgment and self-shame.
The key is to have compassion for yourself even as you unearth these maladaptive thinking patterns. As discussed above, all these patterns begin in us as a response to challenges that we were not prepared for and in the absence of positive responses.
The good news is that you can transform your patterns of self-talk. Studies show that even small children can make this revolutionary change [10].
Flip the Script
Here are examples of ways to flip your internal self-talk script:
Negative: If I change my mind everyone will get mad at me.
Positive: I am allowed to change my mind. Others will understand, and if they don’t I can explain what feelings led me to this change.
Negative: I failed, I’m embarrassed, and I suck.
Positive: I’m proud of myself for stepping up to the challenge. That was courageous, and though failure can hurt, let’s focus on what I learned, how I wouldn’t have learned this any other way, and what I can take with me when I try again.
Negative: I’m fat and feel unattractive, why even try.
Positive: I am capable, I know what I steps I need to take, and I know how good it feels to be healthier.
Negative: I failed my whole team when I didn’t score, everyone was counting on me.
Positive: Team sports means that we’re in this together, we all make mistakes and we all lift each other up.
Negative: This is new to me so I’ll just suck at it.
Positive: This is an incredible opportunity to learn and grow.
Negative: There’s no way in hell this is going to work.
Positive: The best I can do is give this my best shot, at the very least I’ll learn a thing or two.
Tips to Practice Positive Self Talk Everyday
Like nearly everything that challenges our status quo, positive self-talk takes practice.
Positive self-talk takes practice if it’s not your natural instinct.
Here are a few tips to help improve your positive self-talk. These tips can help:
Track negative self-talk triggers: Notice scenarios and situations where your negative self-talk is most intense. Prepare yourself in advance by imagining these scenarios and reacting with positive self-talk.
Check-in with your emotions: Naming your emotions and accepting them in the moment takes the fuel out of negative self-talk. Everyone feels sad, embarrassed, hurt. Most of the time the simple act of acknowledging these feelings with compassion and acceptance is enough to help them release.
Comic relief: There are lots of funny videos out there and sometimes all we need is a little laughter to help us reset our mood and our corresponding internal dialogue.
Chose deeply feeling, thoughtful, and present people to hang out with: Humans are intensely social creatures and are deeply and easily influenced by the moods and outlooks of the people we associate with. This doesn’t mean you need to hang out with people who have a 24/7smile on their face–that would be toxic positivity. Choose people who can be present for the full spectrum of emotions in themselves and in others. The ability to be present for all aspects of life is itself a powerfully positive experience.
Practice positive intentions: Setting positive intentions helps us aim our awareness towards positive aspects of life. To a large extent, people see and experience the things they look for. Setting positive intentions puts a target on positive experiences that reinforce positive self-talk.
Positive Self Talk: The Bottomline
Self-talk is the internal running monologue that shapes much of how we experience life. Many people who have had difficult childhoods and who have experienced trauma can have intensely negative internal self-talk.
By tracking negative self-talk, understanding when, why, and how it shows up, you can re-write the internal script to be more positive and therefore more true to reality. Positive self-talk promotes both physical and mental wellbeing by improving problem-solving and reducing stress.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_267533786-scaled.jpeg17072560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-27 00:40:042022-06-10 00:42:37Power of Positive Self Talk: Benefits and Strategies
For decades mainstream nutritionists have been giving meat a bad rap. The prevailing dogma calls for eating less total meat and selecting lean cuts. But modern nutritional science does not support this less and leaner advice.
On the contrary, emerging studies on the benefits of the all-meat carnivore diet and meat-eating in general reveal numerous benefits from reducing conditions related to diabetes to increased lifespan.
The fattiest cuts of meat also provide the most abundant complex of micronutrients. This holds true for meat harvested from land-based animals, fish, and fowl.
This article offers a science-backed list of the healthiest meats based on total nutrient density, including healthy fats, complete proteins, and a matrix of vital micronutrients.
But before jumping into the list, let’s get up to speed on the science of meat and health.
[TOC]
Surprising Facts About Meat
According to numerous recent studies, fatty meat, saturated fat, and fresh meat, in general, are not bad for you. Rather, they are a vital part of a healthy lifestyle. Here is a rundown on the science-backed outlook on eating meat:
The guidelines for choosing lean meats and limiting saturated fat are based on outdated observational studies dating back to the 1950s
Numerous high-quality studies reveal that for the average person, saturated fat has NO significant association with heart disease, stroke, diabetes, death from heart attacks, and cancer[1] [2] [3] [4] [5]
A 2020 review published in the Journal of the American College of Cardiology, authored by researchers from the world’s most renowned medical schools found that: “Although intake of processed meat has been associated with increased risk of CHD, intake of unprocessed red meat is not, which indicates that the saturated fat content of meat is unlikely to be responsible for this association.” [6]
Saturated fat consumed as part of whole foods, including fresh meat, is healthy for most people [7] [8] [9] [10] [11] [12] [13]
Fresh meat provides an abundance of bioavailable and meat-specific nutrients, is highly satiating, and is associated with numerous markers of health, fertility, and longevity [14][15].
Total meat consumption correlates to greater life expectancy independent of total caloric intake, economic status, urban advantages, and obesity [16]
Substituting fatty meat with lean protein may increase the risk of certain cancers [17]
Studies comparing low-carb, high-fat, high meat diets to vegetarian diets reveal dramatically better outcomes for the high-meat diets with regards to cardiovascular health, weight loss, and blood sugar regulation [18] [19] [20].
The physiology of modern humans is nearly identical to that of our caveman ancestors, who evolved on a diet of mostly fatty meat for nearly 2 million. This suggests that our bodies are evoled to thrive on meat [21]
Meat can be farmed with “regenerative agricultural practices” or “carbon farming” This can sequester carbon and improve soil health [22]. At current rates, industrial agriculture of plant foods will destroy all arable topsoil in 60 years [23]
Healthiest Meats: Land Animals
For this list, we will look at the three healthiest meats from land animals, seafood, and poultry.
Land animals, especially ruminant animals like beef, bison, and lamb provide the greatest nutritional benefits.
In addition to healthy fats, complete protiens, and various meat-specific nutrients, land animals (especially grass-fed) have high levels of a beneficial type of fat called conjugated linoleic acid (CLA).
CLA can’t be made by the human body so must be obtained through food.
Meat that contains CLA offers benefits including [24][25][26][27][28]:
Decreases body fat, increases lean muscle mass
Reduces risk of atherosclerosis
Supports immune function
Prevents and treats diabetes
Supports bone formation and mineral density
Let’s take a look at the very healthiest land animal meats.
Ribeye Steak
Ribeye steak is succulent, delicious, and abundant in vital nutrients like B vitamins, zinc, and selenium.
But what you won’t find listed on the package are the numerous vitalizing compounds that ribeye provides:
Carnitine: supports male fertility, energy production in cells, heart health, and fertility [31]
Taurine: An antioxidant that reduces glycation, oxidative stress, and improves markers of mental health including reducing symptoms of depression [32]
Carnosine: Another glycation reducing compound, it also protects telomeres for combined anti-aging effects [33]
Creatine: supports improved cognition, heart health, and athletic performance, while protecting against neurodegeneration [34]
Carnitine: Can significantly improve male fertility, support mitochondrial (cell energy) function, insulin sensitivity, and reduce anemia [6][7][8]
Carnosine: Heart and muscle protective. Prevents glycation, protects against telomere damage to prevent aging [2][3][4][5]
Creatine: Improves cognitive function [10]. Enhances athletic performance. [11] Alzheimer’s patients show low creatine levels[12]. Supports cardiovascular health and glycemic control [13]
Heme Iron: Found only in meat, a crucial nutrient for supporting immune function, cognition, and energy metabolism [15]
In fact, ribeye is so loaded in nearly all essential nutrients that you can thrive on a diet of ribeye steak, salt, and water–known as the lion diet.
NUTRIENT
200G (7 OZ)
CALORIES
582 cal
FAT
55g
SATURATED FAT
20g
MONOUNSATURATED FAT
CARBOHYDRATES
0
PROTEIN
48g
VITAMINS
B1 (THIAMIN)
14%
B2 (RIBOFLAVIN)
35%
B3 (NIACIN)
44%
B6
60%
B12
245%
MINERALS
MAGNESIUM
12%
POTASSIUM
18%
IRON
31%
COPPER
33%
PHOSPHORUS
42%
SELENIUM
93%
ZINC
113%
Lamb
Lamb is another succulent meat that’s as healthy as it is delicious.
Of all meats, lamb provides the most CLA, while offering many other vital nutrients and antioxidants.
The antioxidant glutathione found in lamb offers numerous benefits including [24]:
reduces insulin resistance
Reduces oxidative damage in children with autism
Reduce the risk of autoimmune diseases
Reduces the severity of symptoms of Parkinson’s disease
Lamb provides an abundance of more well-known nutrients including at least 100% of your RDV of B12 and B3 vitamins.
A modest 3.5 ounce serving 2-3 times a week will deliver all its benefits. Consuming more liver than this can actually result in an overdose of vitamin A.
At 552% of your vitamin A intake per serving, eating beef liver may be an excellent way to maintain healthy skin and vision. Just as important is the type of ‘preformed’ vitamin A that beef liver provides. This version of vitamin A is far more easily absorbed and used by the body than the ‘precursor’ vitamin A found in plant food like carrots [13][14]
B Vitamins and Copper
A serving of Beef liver also offers more than 2000% of your RDV of vitamin B12.
When combined with liver’s abundance of copper, B vitamins help maintain bone health, blood vessels, nerves, a healthy immune system, and iron absorption [15]
beef liver is also high in folate (B9), critical for healthy fetal development [16]
Nucleic Acids
Another vital nutrient not found on nutritional labels but a major component of the healthiest meats is nucleic acids. These nutrients are critical to many body processes including[20] [21]:
Immune function
Digestion
Muscle recovery
Reduced inflammation
Reduced oxidative stress
Proper metabolism
Enzymes
Liver, like other organ meats, contains an organ-specific enzymes. One in particular, called cytochrome P450, plays a role in hormone production, detoxification, and the general health of your own liver [22].
Beef Liver
Based on 100 grams
Calories
135
Fat
3.6g
Protein
20.4g
Net Carbs
3.9g
Vitamins
%Daily Value
Vitamin A
Vitamin B6
Vitamin B12
Thiamine
Riboflavin
Niacin
Folate
Choline
Vitamin C
Vitamin D
Vitamin K
4968μg
1mg
59.3μg
0.2mg
2.8mg
13.2mg
290μg
333.3mg
1.3mg
1.2μg
3.1μg
552%
84%
2471%
13%
163%
66%
73%
61%
3%
8%
3%
MINERALS
Iron Magnesium
Phosphorus
Zinc
Copper
Manganese
Selenium
4.9mg18mg
387mg
4mg
9.8mg
0.3mg
39.7μg
62%6%
39%
27%
488%
16%
57%
Healthiest Meats from the Sea
Selections of seafood and fatty fish have earned their spot on this list of healthiest meats thanks to powerful combinations of healthy fats, proteins, antioxidants, and essential micronutrients.
Anchovies
Though small in size, anchovies are one of the healthiest meats, packing an abundance of nutrients like vitamin B3, and selenium.
Together these nutrients convert food into useable energy while supporting heart health and thyroid function [48][49].
The beneficial omega-3 fatty acid eicosapentaenoic acid (EPA) is higher in anchovies than in salmon. Combined with selenium, these omega-3s may prevent the growth of certain tumors and are used to treat various types of cancer [50][51][52].
Anchovies (Wild)
Amount per 3 oz.
% RDA
Fat
15.9g
Saturated Fat
128g
Cholesterol
61mg
Protein
28g
Vitamins
Vitamin D
103.5IU
16.5%
Vitamin K
18µg
15%
Vitamin B12
1.4µg
56%
B3
30mg
186%
B6
.3mg
24%
B2
.6mg
42%
B5
1.4mg
27%
Choline
128mg
23%
Significant Minerals
Selenium
102µg
186%
Zinc
3.6mg
26%
Potassium
816mg
21%
Calcium
348mg
38%
Iron
6.9mg
39%
Copper
.4mg
57%
Oysters
Oysters have a remarkably rich nutrient profile making them far and away one of the healthiest meats to eat.
Oysters offer one of the highest concentrations of zinc found in food at 605% RDV per 3.5 oz. They’re also one of the most robust dietary sources of both vitamin D (80%) and selenium (91%).
These crucial nutrients work synergistically to provide benefits, including:
Like the other healthiest meats on this list, Dungeness crab is a great source of numerous key nutrients. But where it falls short is in fat. Fortunately, it’s customary to dip Dungeness in drawn butter, a healthy fat that will round out your macros.
Crab is a good source of selenium. Selenium plays a key role in reducing inflammation and may protect against prostate cancer [10] [11]. Dungenes crab is also loaded with 324% RDV of B12.
The combination of B12 and omega-3 fatty acids, including DHA and EPA, found in crab may have powerful brain-health promoting properties [12]
Nutrients per 100 grams of Dungeness Crab
Dungeness Crab
81 CALORIES
% RDV
PROTEIN
17 grams
FAT
1 gram
DHA (fatty acid)
.009g
44%
EPA (fatty acid)
.22g
73%
CARBS
1 gram
VITAMIN B3 (Niacin)
3.1 mg
20%
VITAMIN B12
19.5 mcg
324%
MAGNESIUM
47 mg
12%
PHOSPHORUS
182 mg
18%
ZINC
4.3 mg
31%
COPPER
.7 mg
75%
SELENIUM
37.1 mcg
67%
Poultry
Unlike ruminant animal meat, poultry is monogastric, meaning they only have one stomach. They eat almost anything, and the quality of food they eat can have a large effect on the health of their meat.
The healthiest poultry is pasture-raised so it’s allowed to forage on a combination of plant foods and nutrient-rich insects.
Poultry is usually very lean, which can cause issues for people practicing a ketogenic and carnivore diet that require higher fat intake.
Chicken also tends to be high in omega-6 fatty acids and less nutrient-dense than ruminants like beef and lamb.
However, poultry does offer significant amounts of vitamin K2, a crucial “activator” nutrient that is absent in most modern foods.
So even though most poultry doesn’t really hold a candle to ruminant meat in terms of ‘healthiness’, it is an extremely popular class of foods. For that reason alone it deserves some deeper exploration. Especially when it gives us the opportunity to highlight the extremely healthy organ meats, chicken liver, and duck liver.
Chicken Liver
Chicken liver has a high protein, zero-carb macronutrient profile that makes it a perfect addition to any keto or carnivore diet.
And when it comes to getting vitamin C on a carnivore diet, chicken liver is unusually abundant with 30% of your RDV.
Chicken liver also offers a broad spectrum of essential minerals, especially B12, selenium, and iron.
Nutrients per 100 grams of chicken liver
Nutrient
Amount
% of Recommended Daily Value (RDV)
Calories
116 calories
6%
Total Carbohydrate
0 grams
0%
Total Protein
16.9 grams
34%
Total Fat
4.8 grams
7%
Vitamin C
17.9 mg
30%
Thiamin
0.3 mg
20%
Vitamin A
11077 IU
222%
Riboflavin
1.8 mg
105%
Niacin
9.7 mg
49%
Vitamin B6
0.9 mg
43%
Folate
577 mg
147%
Vitamin B12
16.6 mcg
276%
Pantothenic Acid
6.2 mg
62%
Choline
194 mg
–
Betaine
16.9 mg
–
Iron
9.0 mg
50%
Magnesium
19.0 mg
5%
Phosphorus
297 mg
30%
Potassium
230 mg
7%
Zinc
2.7 mg
18%
Manganese
0.3 mg
13%
Selenium
54.6 mcg
78%
Foie Gras
Foie gras is made from fatty duck liver. Its vitamin A and B12 content alone make it one of the healthiest meats.
The body uses vitamin A as a precursor (building block) for important eye pigments like rhodopsin. It also plays a role in the cellular health of your skin.
The selenium in foie gras can offer antioxidant protection while serving to enhance the levels of even more powerful antioxidants, including glutathione [44] [45].
A review of studies including over 350,000 people reveals that levels of selenium in the blood are associated with a lower risk of breast, lung, colon, and prostate cancers [46].
Fois Gras Nutrition
Nutrients in Foie Gras
Per 100g
Fat
44g
Saturated Fat
14g
Carbs
5g
Protein
11g
Vitamin B12
392%
Vitamin A
111%
B5
24%
B2
23%
Selenium
80%
Copper
44%
Iron
31%
Chicken Wings Highlights
If chicken liver seems weird, and foie gras is too expensive, chicken wings are a cheap, easy, and healthy poultry meat.
Chicken wings are one of the fattiest cuts of poultry, making them a good fit for low-carb high-fat diets.
The significant amount of selenium in chicken wings may be neuroprotective, as people with Alzheimer’s disease have low levels of selenium [47][48].
Chicken wings are also a good source of vitamin B6. This B vitamin supports oxygen circulation throughout the body. It also supports immune function, lowers the risk of heart disease, and supports the synthesis of hormones, including serotonin and norepinephrine. This last attribute can help regulate mood and sleep [49].
Chicken Wings
Nutrients per 4 oz
Amount
% RDA
Fat
22g
N/A on carnivore diet
Saturated Fat
7g
N/A on carnivore diet
Cholesterol
111mg
Protein
30.4g
Vitamin B6
0.5m
41%
Vitamin B3
5.7mg
36%
Choline
82 mg
15%
Vitamin B12%
0.3µg
10%
Vitamin B2 (Riboflavin)
0.1mg
8%
Selenium
17.6µg
32%
Phosphorus
123.0mg
12%
Zinc
1.2mg
9%
Healthiest Meats: The Bottomline
Most fresh meats are healthy. But the healthiest meats are those that provide the greatest abundance of macro and micronutrients per calorie.
It’s also important to acknowledge that saturated fat in meat is not unhealthy when consumed as part of a whole foods matrix of nutrients–exactly what you get when you eat fresh meat.
Though ruminant meats provide the best combination of fats, proteins, vitamins, and minerals, there are healthy meat options from seafood and from poultry.
The healthiest meats from each category include:
Land Animals
Ribeye steak
Lamb
Beef liver
Seafood
Anchovies
Oysters
Dungeness crab
Poultry
Chicken liver
Foie Gras
Chicken wings
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_423164666-scaled.jpeg17062560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-22 22:32:152022-04-01 15:46:02What are the Healthiest Meats to Eat?
The standard ketogenic diet calls for specific macronutrient percentages for fat (75-80%), protein (15-20%), and carbs (5-10%). But lots of people don’t subscribe to the idea of counting calories or other nutrient specifics. If that sounds like you, a “lazy keto” diet may be for you.
A lazy keto diet simply means cutting out most carbs. So if you don’t track macros but avoid nearly all carbs, you could call your diet “lazy” keto.
On lazy keto you still aim for a diet of whole foods like keto meats, eggs, full-fat dairy, and some low-carb veggies for those not practicing a carnivore diet.
Sometimes lazy keto is confused with “dirty” keto where you can eat junk like fast-food burgers without the bun. But lazy keto generally eliminates junk and processed foods.
The idea behind lazy keto is that it’s all about convenience, but it may have some major benefits due to its carnivoristic nature and avoidance of more plant toxins and antinutrients than a standard keto diet.
Because of this, it’s picking up in popularity. Let’s take a deeper dive into what lazy keto is, and its possible benefits and drawbacks.
[TOC]
What is the Lazy Keto Diet?
Lazy keto can be defined as consuming less than 30 grams of carbs per day without tracking fat, protein, or calories.
This approach is appealing to those of us (most of us, if we’re honest) who don’t want to micromanage the protein and fat we’re consuming in every meal.
If you simply want to reduce carbs then lazy keto might work for you. But there are a few key points to consider when it comes to safety and sustainability.
Things to Watch out For on Lazy Keto
Simply cutting carbs without being mindful of your fat and protein intake can cause some problems if you don’t center your diet around fatty keto meats, fatty fish, keto seafood, and healthy keto fats.
Protein Poisoning
When you get more than 35% of your calories from protein, you can subject your body to a condition called ‘protein poisoning.’
Protein poisoning occurs when your body wears out its ability to upregulate urea synthesis needed to process very high amounts of protein.
Hyperaminoacidemia–excess amino acids in the bloodstream
Hyperammonemia–excess ammonia in the bloodstream that can lead to brain damage
Hyperinsulinemia–excess insulin in the bloodstream leading to hormone imbalances and type-2 diabetes
Nausea
Diarrhea
In rare cases, death
How to Protect Against Protein Poisoning: Fatty Meats
The most effective way to protect against protein poisoning when practicing lazy keto is to simply chose fatty cuts of meat, and add a couple tablespoons of butter, tallow, or coconut oil to your meals.
Centering any low-carb high-fat diet around fatty meats will essentially eliminate the need to count macros.
The following list of fatty keto meats can steer you in the right direction:
Ranking
Keto Meat
Calories
Fat
Protein
Carbs
%Calories from fat
% Calories from protein
#1
Ribeye steak
310
25
20
o
73%
26%
#2
Pork Belly
588
60
10.4
0
92%
7%
#3
Rack of lamb
330
22
30
0
63%
37%
#4
Sweetbreads
356
33.6
14.6
0
82%
18%
#5
Chicken Wings
320
22
30.4
0
62%
38%
Chronic Hunger Leading to Stress Hormone Cascade
Fat is the most calorie-dense and satiating food on earth. It digests slowly, and when consumed in the absence of carbs, provides an abundance of powerful energy molecules called ketones.
Fatty foods also provide vital fat-soluble vitamins A, D, E, and K.
When you cut carbs without eating enough fat, your body will likely feel deprived. Prolonged energy deprivation can result in a cascade of stress hormones that trigger your body to turn protein into carbohydrates, to become insulin resistant, and to turn the excess blood sugar into fat that’s stored on the body [2][3].
Essentially, if you cut carbs and don’t eat fat you’re signaling to your body that you’re starving and it will do what it can to conserve energy.
How to Avoid Chronic Hunger and Stress Hormones on Lazy Keto
Fortunately, there’s an easy solution–eat more fatty foods! Again, you won’t have to count macros if you center your diet around fatty whole foods and healthy fats.
These tried-and-true keto foods will keep you thriving on lazy keto:
Eating a lot of fat on keto is not enough. The type of fat matters, a lot!
Humans evolved on a diet that contained a 1:1 ratio of omega-3 and omega-6 fatty acids. But the standard American diet high in industrial vegetable and seed oils creates an 1:15 imbalance [4].
This matters because omega-6 oils are associated with chronic inflammation, autoimmune diseases, and heart disease [4][5][6].
Chronic inflammation is likely the root cause of the so-called “diseases of civilization” including osteoporosis, heart diseases, type-2 diabetes, and various cancers. These diseases are associated with ‘civilization’ because they are essentially non-existent in traditional cultures. They are therefore strongly associated with modern diet and lifestyle [7][8].
One way to target a likely source of chronic inflammation on lazy keto is to replace vegetable oils with whole food fats. 10 healthy keto fats include:
Tallow
Lard
Coconut Oil
Ghee
Butter
Cheese
Creme Fraiche
Full Fat Yogurt
Avocado
Olive Oil
Missing out on Vital Nutrients
When cutting out carbs on lazy keto you’re eliminating a lot of foods, so it’s important to have a plan to replace those lost nutrients.
Fortunately, you don’t actually need a variety of foods to get an abundant and complete variety of nutrients. The nutritional dogma of eating many different foods is simply wrong.
Our ancestors thrived on relatively few nutrient-dense foods, mostly sourced from animals.
On lazy keto you can stay lazy when it comes to tracking micronutrients by focusing on the healthiest foods, and the most nutrient-dense foods on earth. These foods include:
The mainstream approach to lazy keto diet means simply cutting carbs to less than 30 grams a day without counting all other macro and micronutrients and calories.
Though this approach is gaining in popularity, it does have some serious potential problems including:
Protein poisoning
Stress hormone cascades
Omega-3:6 imbalances
Nutrient deficiencies
Fortunately, there is a safe and effective way to practice lazy keto. All it requires is centering your diet around fatty animal foods.
When you’re eating an abundance of nutrient-dense whole foods like ribeye steak, beef liver, eggs, pork, full-fat dairy, and fatty fish augmented with butter and tallow you won’t have to count nutrients.
The best low-carb high-fat foods are delicious, satiating, and the key to getting the many health benefits of LCHF diets.
The best low-carb high-fat foods are whole foods, and most of them come from animal sources. This means they are minimally processed while providing a complex blend of macro and micronutrients.
While the carnivore diet is Dr. Kiltz’s preferred approach, a diet formulated around this list of the best low-carb high-fat foods will support you in eliminating high-carb processed foods, sugar, grains, pasta, bread, rice, and legumes.
Why Eat Low-Carb High-Fat Foods?
People choose low-carb high-fat (LCHF) diets for numerous established health and lifestyle benefits.
Studies have shown that LCHF diets are effective against [1]:
Fresh meat provides an abundance of bioavailable and meat-specific nutrients and is associated with numerous health, fertility, and longevity markers [2][3].
Total meat consumption is correlated with longer life expectancy, independent of factors including total caloric intake, economic status, urban advantages, and obesity [4].
Modern studies show that saturated fat in whole foods is part of a healthy part of a robust nutrient matrix and has been incorrectly correlated with disease [5] [6] [7] [8] [9] [10] [11]
Reducing saturated animal fat, and substituting SFA with lean protein may increase the risk of certain cancers [12]
Randomized control trials comparing LCHF diets high in meat to non-meat diets consistently show dramatically better outcomes for the high-meat diets. Health markers include cardiovascular health, blood sugar regulation, and reducing excess fat [13].
Our caveman ancestors evolved on a diet of mostly fatty meat for nearly 2 million years. The bodies of modern humans are physiologically nearly identical and therefore primed to thrive on meat [14].
When meat is farmed with “regenerative agricultural practices” AKA “carbon farming” carbon is sequestered and soil is nourished. At current rates, the industrial production of plant foods will completely deplete global arable topsoil in 60 years [15].
Top 10 Low Carb High Fat Foods
These 10 low-carb high-fat foods provide a full spectrum of macro and micronutrients including complete proteins, healthy fats, essential vitamins, and vital meat-specific compounds.
If the foods on this list were all you ate on an LCHF diet, you wouldn’t only survive, you’d thrive.
1. Ribeye and Fatty Cuts of Steak
Most people prize ribeye and other fatty cuts of steak for their succulent flavor and tender, juicy texture. But what most people miss is that fatty steak is among the most nutrient-dense foods on earth.
In fact, it’s entirely possible to thrive off of only ribeye, salt, and water–a version of the carnivore diet called, the lion diet.
Ribeye in particular is one of the fattiest keto meats, making it a perfect centerpiece of an LCHF diet.
In addition to healthy fats, complete proteins, and high amounts of B vitamins, zinc, and selenium, ribeye also provides beneficial compounds found only in meat:
Carnitine supports male fertility, reduces anemia, improves energy generation within cells, and supports heart health [16]
Taurine is an antioxidant that reduces glycation, the destructive bonding of sugar molecules with proteins. Reduces oxidative stress, and has been shown to significantly contribute to positive mental health outcomes [17]
Carnosine supports and protects healthy heart and skeletal muscle. Reduces glycation and damage to telomeres, both factors are key to anti-aging [18]
Creatine is associated with improved cognition and neuroprotection. Supports heart health, and enhances athletic performance [22]
Let’s take a look at the specific nutrient abundance provided by a 7 oz of ribeye steak.
NUTRIENT
200G (7 OZ)
CALORIES
582 cal
FAT
55g
SATURATED FAT
20g
MONOUNSATURATED FAT
CARBOHYDRATES
0
PROTEIN
48g
VITAMINS
B1 (THIAMIN)
14%
B2 (RIBOFLAVIN)
35%
B3 (NIACIN)
44%
B6
60%
B12
245%
MINERALS
MAGNESIUM
12%
POTASSIUM
18%
IRON
31%
COPPER
33%
PHOSPHORUS
42%
SELENIUM
93%
ZINC
113%
Other Fatty Cuts of Steak to Consider
Though ribeye is the gold standard of steak on keto and other low-carb high-fat diets, it’s by no means the only worthy cut. The following fatty cuts of steak can all be part of a well-formulated LCHF meal plan.
High-Fat Low-Carb Steak
Calories
Fat
Protein
Carbs
% Calories from fat
% Calories from protein
Boneless short ribs
440
41
16
0
84
15
Tri-tip roast
340
29
18
0
77
21
Beef Back Ribs
310
26
19
0
75
25
Porterhouse
280
22
21
0
70
30
Top Sirloin
240
16
22
0
60
37
80/20 Ground Beef
307
19.6
30.5
0
59
41
2. Pork Belly
Pork belly is carb-free, loaded with fat, and surprisingly high in various important micronutrients. It’s also one of the most affordable animal sources of quality fat and protein.
Most people are familiar with pork belly in its cured and smoked form: bacon. Bacon is also a legitimate addition to an LCHF diet, but it does contain nitrates which can be problematic if overconsumed. Pork belly is essentially fresh bacon.
When pork belly is pasture-raised it is a good dietary source of vitamin D. Pork belly is also high in omega-3s, B vitamins, and selenium [23]
PORK BELLY NUTRITIONAL CONTENT PER 224G
AMOUNT
% RDA
Fat
89g
Saturated Fat
32g
Monounsaturated Fat
42g
Polyunsaturated Fat
9g
Omega 3 ALA
900mg
100%
Protein
20g
Choline
113mg
21%
Vitamin B12
1.8mcg
75%
B5
2.5mg
50%
Niacin(B3)
9mg
56%
Riboflavin (B2)
.4mg
32%
Thiamin (B1
.7mg
56%
Copper
.2mg
22%
Phosphorus
300mg
24%
Selenium
23mcg
42%
Zinc
1.7mg
16%
Vitamin D
1.8mcg
9%
Iron
.9mg
5%
3. Lamb
Like the other low-carb high-fat foods on this list, lamb is rich in vital nutrients and antioxidants.
Zinc in lamb is used by the body to synthesize numerous hormones including testosterone
Glutathione is an antioxidant that can reduce insulin resistance, oxidative damage in children with autism, reduce the risk of autoimmune diseases, and can reduce the severity of symptoms of Parkinson’s disease [24]
Lamb also contains over 100% of your RDV of B12 and B3 vitamins. But lamb’s main claim to nutritional fame is the healthy trans fat called conjugated linoleic acid (CLA).
Lamb provides more CLA than any other meat, and CLA is associated with numerous health benefits including [26][27][28][29][30]:
Decreased body fat and increased lean muscle mass
Reduced atherosclerosis
Improved immune function
Prevention and treatment of diabetes
Improved bone formation and mineral density
It is crucial to get CLA from food because the human body cannot manufacture CLA on its own.
Lamb Chops/Rack
Nutrients per 7 oz
Amount
Fat
24g
Saturated Fat
18g
Trans Fat (CLA)
2.7g
Protein
55g
B12
144%
B3
112%
B6
92%
B2 (RIboflavin)
56%
B5
26%
B1
26%
Selenium
56%
Zinc
46%
Phosphorus
44%
Copper
30%
Iron
26%
4. Dr. Kiltz’s Keto Ice Cream
For a lot of people low-carb high-fat eating can feel like you’re giving up a lot. But what if we told you you didn’t have to give up ice cream?
Most ice cream is, of course, loaded with sugar. But Dr. Kiltz has perfected a low-carb homemade recipe that fits perfectly into a LCHF diet.
There are other store-bought keto ice creams out there, but most are highly processed and loaded with fillers, gums, and emulsifiers.
Dr. Kiltz’s keto ice cream recipe has only 5 whole food ingredients, and you can make it in 20-45 minutes depending on your ice cream maker.
It does call for a small amount of sugar, but only contributes 4.5 to 9 grams of carbs to ⅓ pint serving.
We bet this will be the most delicious low-carb high-fat ice cream you’ve ever had. Give it a try!
Ingredients:
1 Pint of High-quality heavy cream (preferably grass-fed)
1-2 TBSP of granulated pure cane sugar (13 grams sugar per tablespoon)
1 Tablespoon pure vanilla extract (can use vanilla bean scraped as well)
1 egg (organic preferred)
1 tsp sea/Himalayan salt (optional but highly recommended)
Follow the directions of your specific ice cream maker.
Yet most keto treats–ice cream included–are loaded with highly processed ingredients. These commonly include:
Full-fat dairy has been linked to numerous health benefits:
A review of 16 studies found that the consumption of high-fat dairy products can lower your risk of obesity [31]
A large study found that men and women aged 45-75 years who regularly consume dairy fat may have a reduced risk of a heart attack [32]
The conjugated linoleic acid (CLA) found in full-fat dairy products possesses antitumor properties that can inhibit the growth of cancer at many different sites including the breast, colon, stomach, prostate, and liver [33]
One study found that women who consumed four or more servings of high-fat dairy foods lowered their risk of colon cancer by 34% [34]
Butyrate, one of the fatty acids found in butter, reduces inflammation in the colon and liver, and can enhance sleep [35]
Butter and ghee are high in lauric acid. This saturated fat offers has antimicrobial and antifungal properties. It reduces pathogenic bacteria in the gut, promoting intestinal health [36]
One study found that adding one serving of a full-fat dairy to your daily diet can reduce the risk of infertility by over 50% [37]
Studies show that the combined fat and protein in dairy substantially increase sensations of fullness and satiety. [38] [39]
Here’s a chart of some of the best low-carb high-fat yogurt options
Nutrients Per 1 cup (245 grams)
Alexander Farms Organic A2 6% Milkfat Yogurt
Cocojune
Organic Cultured Coconut Yogurt
:ratio “Keto Friendly Vanilla”
(made with non-fat milk and avocado oil)
Peak 17% milkfat “Triple Cream Yogurt” – Plain
Fat
16.3g
36g
24.5
38.4g
Saturated Fat
11.5g
30g
9.8g
22.4g
Carbs
13g
12g
3.25
6.4g
Protein
10g
4g
24.5
12.8
Fat:Protein Ratio by grams
1.6:1
9:1
1:1
3:1
This chart offers a comparison of the macronutrients in popular low-carb high-fat cheeses
Nutrients Per 100 grams (3.5 oz)
Cream Cheese
Tripple Cream Brie (Saint Andre)
Cheddar
Swiss Cheese
Parmesan
Fat
35g
42g
33g
31g
28g
Carbs
1g
0g
3g
1g
14g
Protein
7g
10.5g
23g
27g
28g
Fat: Protein Ratio by grams
5:1
4:1
1.4:1
1.1:1
1:1
6. Eggs
Eggs are one of the most convenient low-carb high-fat foods. They contain all the nutrients required to create an entire animal.
In addition to healthy fats and proteins, eggs provide abundant choline.
Your body requires choline for the production of the neurotransmitter acetylcholine. This transmitter plays a key role in memory, mood, and intelligence.
Choline is also involved in synthesizing DNA, which makes it an important nutrient for supporting infant brain development [40].
Unfortunately, eggs have been the subject of poor science and nutritional misinformation. The good news is that modern, high quality studies are setting the record straight.
Harvard researchers studying more than 80,000 female nurses found that consuming about an egg a day was not associated with a higher risk of heart disease [41]
A study from 2004-2008 following half a million Chinese adults found that people who ate eggs daily had a 14% lower risk of major cardiac events, an 11% lower risk of CVD, a 12% lower risk of ischemic heart disease, and an 18% lower risk of CVD death [42]
Nutrients
100 grams (appx 2 eggs)
%Daily Value
Calories
140
Fat
10
16% (Not on Ketogenic Diet
Protein
12
Vitamins and Minerals
Retinol (vitamin A)
98mcg
12%
Riboflavin
0.4mg
33%
Vitamin B12
0.33mcg
100%
Biotin
5.2mcg
17%
Folate
88mcg
30%
Vitamin D
7.9mcg
30%
Vitamin E
1.9mg
30%
Pantothenic acid
1.07mg
22%
Phosphorus
171mg
25%
Iron
1.8mg
23%
Selenium
28mcg
50%
Choline
164mg
38%
Zinc
1.0mg
10%
Iodine
47mcg
33%
7. Fatty Fish
Fatty fish is an excellent low-carb high-fat food. They are generally high in omega-3 fatty acids, B vitamins, and selenium.
Mackerel, sardines, and anchovies provide impressive amounts of dietary vitamin D. Vitamin D can be hard to get for people who spend a lot of time indoors and who live in higher/lower latitudes. It’s a crucial vitamin for immune support and hormone synthesis.
Wild king salmon is the “ribeye” of fatty fish–it’s butter, mild, and delicious while providing an abundance of omega-3s, B vitamins, and selenium. Unlike farmed salmon, wild king salmon isn’t subjected to antibiotics and parasites and processed feed.
King Salmon (Wild)
Amount per 3 oz.
% RDA
Fat
12g
Saturated Fat
2g
Cholesterol
61mg
Protein
20g
Vitamins
Vitamin B12
7.4µg
308%
B3
8.4mg
53%
B6
.3mg
21%
B5
1gm
21%
Vitamin A
453.0IU
15%
B1
.2mg
13%
B2
.2mg
13%
Vitamin E
1.5mg
10%
Significant Minerals
Selenium
31.0µg
56%
Phosphorus
208.0mg
21%
Potassium
370.0mg
10%
Magnesium
24.0mg
6%
If wild king salmon is out of your price range or inaccessible, these other fatty fish can be more convenient and affordable while providing even greater nutrient density.
Nutrition info per 100g
LCHF Fish
Calories
Fat
Protein
Carbs
% Calories from fat
% Calories from protein
Atlantic Mackerel
290
20.3
27
0
63
37
Farmed Arctic Char
208
12
19
0
58
42
Anchovies
256
15.9
28
0
56
44
Farmed Salmon
234
14
25
0
56
44
Sardines
139
8
19
0
50
50
8. Foie Gras
Foie gras made from duck liver is one of the most nutrient-dense low-carb high-fat foods.
Vitamin A in foie gras can play a vital role in the cellular regeneration of the eyes and skin. It’s also a precursor (building block) for important eye pigments like rhodopsin.
Foie gras is a great source of selenium. Selenium is involved in the creation of special proteins that are crucial to key reproductive health and DNA synthesis [43].
Selenium also provides antioxidant properties, while increasing the levels of the powerful antioxidant glutathione [44] [45].
A review of 69 studies with data from over 350,000 participants shows that high blood levels of selenium are associated with a lower risk of lung, breast, colon, and prostate cancers [46].
Selenium may also be neuroprotective as people with Alzheimer’s disease have low levels of selenium [47][48].
Fois Gras Nutrition
Nutrients in Foie Gras
Per 100g
Fat
44g
Saturated Fat
14g
Carbs
5g
Protein
11g
Vitamin B12
392%
Vitamin A
111%
B5
24%
B2
23%
Selenium
80%
Copper
44%
Iron
31%
9. Tallow
Tallow is rendered beef fat and can be used to boost the fat content of leaner meats. The benefits of tallow are attributable to the specific complex of saturated fatty acids.
Consuming saturated fat protects cell membranes from glycation, oxidation, endotoxin buildup, and other forms of biological stress [49]
Palmitoleic acid helps maintain heart health and insulin sensitivity [50]
The high saturated fat content of tallow makes is a great high heat cooking oil. The 420° smoke point makes tallow great for baking, sautéing, and frying.
MACRONUTRIENT
PER TABLESPOON
PER 100 GRAMS
Calories
115 calories
902 calories
Carbs
0 grams
0 grams
Fat
12.8 grams
100 grams
Saturated Fat
6.4 grams
49.8 grams
Monounsaturated Fat
5.4 grams
41.8 grams
Polyunsaturated Fat
0.5 grams
4 grams
Omega 3
0.08 grams
0.6 grams
Omega 6
0.4 grams
3.1 grams
10. Coconut Oil
Coconut oil is a staple on most low-carb high-fat food lists and can ease the transition into the metabolic state called ketosis.
Coconut oil is has a high concentration of a type of saturated fat called medium-chain triglycerides (MCTs). MCTs make up 54% of the fat in coconut oil. When consumed, MCTs tend to be transported directly to the liver where they are metabolized into ketones [51].
But long before science explored the benefits of coconut oil, it had been a staple among tropical dwelling peoples.
A 1981 study of the Tokelau islanders who received more than 60% of their calories from coconuts found taht they were exceptionally healthy and had extremely low rates of heart disease [52]. While a study looking at the health of coconut eating Kitavan people of Papua New Guinea found that they had almost no incidences of stroke or heart disease.
Macronutrient
Per tablespoon
Per 100 grams
Calories
112 calories
892 calories
Carbohydrates
0 grams
0 grams
Total Fat
13.5 grams
99 grams
Saturated
11.2 grams
82.4 grams
Monounsaturated
0.8 grams
6 grams
Polyunsaturated
0.8 grams
6 grams
Omega 3
—
.04 gram
Bonus For the Vegan and Vegetarians: Avocados
On a low-carb high-fat ketogenic diet avocados is one of the few low-carb foods that provide potassium and vitamin C.
Avocados provide various B vitamins including a significant amount of folate. Folate is a key factor in the production of red and white blood cells in bone marrow, DNA and RNA, and fetal development [52]
For low-carb high-fat vegan or vegetarian keto dieters, avocados are a staple.
High in potassium, avocados may support nervous system function and blood pressure regulation and protect against stroke and hypertension [53][54].
Avocados may also be beneficial to gut health. One study found that consuming 1 avocado a day for 12 weeks lowered concentrations of fecal bile acid while increasing the diversity of healthy gut bacteria [55].
It’s important to note here that avocados are a plant food, and all plant foods have defense mechanisms. For some people, the plant toxins in avocados can cause mild to severe allergies [56[57].
Nutrients
Calories
322
Fat
30 g
Protein
4 g
Carbohydrates
17 g
Fiber
14 g
Vitamin C
22%
Vitamin E
28%
Vitamin K
35%
B2
20%
B3
22%
B5
56%
B6
30%
Folate
41%
Magnesium
14%
Potassium
21%
Copper
42%
Manganese
12%
Low-Carb High-Fat Foods: The Takeaway
Choosing the right low-carb high-fat foods is the key to getting the benefits from your HFLC diet. Nutritionists like to trumpet the need for variety, but variety is only necessary when you’re eating low-nutrient foods, especially plant foods high in antinutrients.
These 10 low-carb high-fat foods are loaded with all the healthy fats, proteins, and bioavailable micronutrients that your body needs to thrive.
For one of the most nutritious foods on earth, duck liver flies under most people’s culinary radar (pun intended). Duck liver is a fantastic source of healthy fats, complete proteins, and is loaded with B vitamins, vitamin A, copper, and heme iron. When raised as foie gras, duck liver is extremely rich in anti-inflammatory monounsaturated fatty acids, and highly satiating saturated fats.
In this article, we’ll explore the nutrition and benefits of duck liver, and offer a delicious recipe.
[TOC]
Duck Liver Nutrition
Like most organ meats, duck liver provides a remarkable abundance of essential and highly bioavailable macro and micronutrients. Many of these nutrients are only found in meat.
Let’s take a closer look at just how nutrient-dense duck liver is.
Duck Liver Nutritional Benefits
Duck liver is rich in healthy fats along with micronutrients like vitamin B12, vitamin A, copper, and iron.
To better understand the benefits of duck liver, let’s take a closer look at the role of each of these important nutrients.
Vitamin B12 in Duck Liver
With 2250% of your RDV of Vitamin B12, duck liver is one of nature’s most concentrated sources of this essential vitamin, only slightly behind beef liver.
Though over 2000% of your RDV may sound like too much, you don’t have to worry about toxicity. In fact, the body will simply eliminate excess b12 through the urine, while storing some in the liver, and access it for use even years later [1].
B12 is found mostly in animal foods. This makes it difficult to obtain for vegans or vegetarians [1] Symptoms of B12 deficiencies include:
B12 is essential for maintaining a healthy nervous system, it supports the production of DNA and red blood cells, and maintains cognitive function.
A 2013 randomized control trial found that supplementation of Vitamin B12 significantly improved depressive symptoms [7].
Studies have also shown that vitamin B12 can decrease homocysteine levels associated with a risk of heart disease [8][9][10].
Vitamin A
You may have heard of Beta Carotene–a Vitamin A precursor found in plant foods that are often referred to as vitamin A. However, it is far less bioavailablele–useful in the body–compared to the preformed Vitamin A found in duck liver [11].
At 1330% of your RDV of vitamin A per 100 grams, duck liver is one of nature’s most potent sources of this nutrient.
The vitamin A in duck liver can play a vital role in cellular regeneration of the eyes and skin. It’s also a precursor (building block) for important eye pigments like rhodopsin.
The vitamin A in duck liver can also support the thymus gland that is critical to a healthy immune system, improve your brain’s metabolic rate, support heart health, and reinforce the mechanical barrier function of the skin and inner linings of the body, especially the intensities [12] [13].
Heme Iron
A single serving of duck liver provides 170% of your RDV of iron.
Similar to vitamin A, the version of iron provided by duck liver known as “heme iron” is far more bioavailable than the iron you get in plant foods.
Heme iron plays a key role in supporting immune function, cognition, and energy metabolism [14].
Copper
At 662% of your RDV of copper, duck liver is one of the most abundant food sources of copper.
This mineral is critical to the maintenance of blood vessels, and the creation of connective tissue.
Copper also plays a key role in immune function, nervous system health, gene activation, the development of the brain, hormone creation, and fertility [15].
Studies show that women deficient in copper can negatively impact fertility by disrupting estrogen metabolism.
Zinc
Zinc is a fairly difficult mineral to obtain from food, making the 22% RDV provided by duck liver is quite substantial.
As with other minerals found in duck liver, its zinc is 400% more bioavailable than zinc found in grains [16].
In fact, consuming grains high in phytic acid can bind to zinc leading to mineral deficiencies.
Deficiencies in zinc negatively affect motor development and cognitive development in children.In adults, low levels of zinc are associated with erectile dysfunction and lower sperm count in males.
Zinc also protects and supports heart health, is essential in insulin formation, and has been shown to increase glycemic control for diabetics [17][18].
Selenium
At 120% of your RDV selenium per 100 grams chicken liver is one of the most abundant sources of this pro-thyroid, pro-immunity mineral.
Selenium is also a vital component of endogenously produced proteins called selenoproteins. These special proteins play a key role in reproductive health and DNA synthesis [19].
Selenium also acts as an antioxidant. This means it can reduce oxidative stress by reducing damaging free radicals [20]. It also increases levels of the powerful antioxidant glutathione [21].
Selenium may also have powerful anti-cancer properties. A review of 69 studies including data from over 350,000 people revealed that high blood levels of selenium were associated with a lower risk of various cancer types, including, lung, breast, colon, and prostate cancers [22].
The possible neuroprotective properties of selenium are apparent in the fact that patients with Alzheimer’s disease have low levels of selenium [23][24].
Finally, selenium also benefits lung health. A study found that patients with asthma who had higher levels of selenium had better lung function [25].
Monounsaturated Fat
Most of the fat in duck liver foie gras is monounsaturated fat. Studies show that this anti-inflammatory fat may reduce the risk of heart disease [26][27].
Furthermore, high-quality modern studies show that the saturated fat in foie gras is not unhealthy. In fact, it’s part of a healthy diet [28].
The high-fat content in duck liver foie gras also makes it highly satiating–meaning it makes us feel fuller faster, and stay full for longer. This makes foie gras a great whole food substitute for highly processed foods that feed carb addictions [29].
Cognitive Performance
If you’re looking for more cognitive power and sustained focus, adding duck liver to your diet may help.
Numerous nutrients found in abundance in duck liver work together to support and enhance cognitive function, including:
The traditional way to make foie gras is to force-feed birds with corn so that their livers become enlarged with fat. The liver is often 10x larger than normal. This supple fatty liver is what makes foie gras a delicacy [31].
Pâté de foie gras is the most popular form. It’s spreadable and mostly eaten on crackers and baguettes. Other forms of fried and raw foie gras are also fairly common.
Many places, like New York and California, consider this practice inhumane and have banned it
For instance, New York City passed legislation in October 2019 that’ll ban the food from the city [31[ [32].
However, France considers the practice part of their culinary culture and protects the practice [33]
The good news for people concerned about the well-being of animals is that many producers have adopted methods that don’t require force-feeding.
Easy Pan-Seared Duck Liver Recipe
The easiest way to prepare duck liver is a quick and simple pan searing method. It only requires 3 ingredients and takes around 10 minutes including prep-time.
Ingredients:
3 tablespoons butter, tallow, or ghee
2 or more duck liver, foie gras or standard
fleur de sel or other high quality salt
(optional balsamic vinegar)
Directions:
Heat a frying pan over medium-high heat–cast iron is best
Add butter or other animal fat
Gently lay the livers into the pan, shake immediately to keep from sticking
sear each side for around 90 seconds.
Baste livers with the hot butter for 30 seconds
Remove from pan and sprinkle with salt
(optional) Add a drizzle of balsamic
Recipe for Preparing Your Own Duck Liver Pate
Duck liver is most commonly eaten as foie gras pâté. Though you can make a delicious pate with standard duck liver, and even chicken liver.
If you do want to make genuine foie gras pate, we recommend sourcing from non-force-feeding producers.
This simple duck liver pâté recipe requires only 6 ingredients:
½ pound duck liver
½ cup butter or duck fat
1 tbsp parsley minced (optional, eliminate on carnivore)
½ teaspoon salt
¼ teaspoon ground black pepper
Instructions:
Trim the duck livers and remove any sinew or imperfections
Melt a tablespoon of butter in a skillet over medium heat. Add shallots. Cook for 1-2 minutes
Add duck liver to the pan
Pan-fry each side until golden brown. 5-7 minutes total
Add parsley in the last minute of cooking
Remove from heat and let cool for 5 minutes
Add to a food processor
Add remaining butter or duck fat. Season with salt. Puree until smooth
Pour into ramekin dishes or a container and chill for 4 hours, or overnight to set
Duck Liver: The Takeaway
Duck liver is good for you, in fact it’s one of the most nutrient-dense foods on earth. It offers an abundance of hard-to-get and highly bioavailable nutrients including selenium, iron, vitamin A, B vitamins, and copper.
The vital nutrients in duck liver work in concert to support numerous bodily functions including heart health, immune health, and cognitive function.
Eating duck liver and taking part in the nose-to-tail diet revolution is can be a delicious and cost-effective way to reclaim your metabolic and nutritional health.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_69541877-scaled.jpeg17082560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-15 21:21:242022-06-08 23:27:51Duck Liver: Health Benefits, Nutrition, and Easy Recipe
Low-intensity exercise provides powerful health benefits without the stress, and wear and tear, and inflammation of high-impact workouts.
The philosophy behind low-intensity workouts is informed by observations that hunter gatherer tribes rest as much as possible. This rest time is used for artistic creation, spiritual practices, and social bonding. The main form of physical activity is walking on average 10 kilometers (6 miles) per day, with short periods of running after prey.
Why does this matter? Because hunter gather tribes have extremely low incidences of the so-called “diseases of civilization” including obesity, heart disease, osteoporosis, diabetes, and various cancers.
In an attempt to optimize human health many researchers including Dr. Kiltz are seeking to adapt ancient lifestyle habits to modern living. Low-intensity exercise is a key component of Dr. Kiltz’s Pillars to Optimal Human Health.
[TOC]
What is Low-Intensity Exercise
There are many exercises that can be considered low-intensity or practiced in a low-intensity way.
Popular low-intensity exercises include:
Walking
Cycling
Swimming
Stretching
Yoga
Hiking
Standing and walking in an office/work setting–assisted by a standing desk
According to the American College of Sports Medicine, low-intensity training occurs when you use 57%-63% of your maximum heart rate for around 30 minutes or more. In sports medicine terms this is referred to as achieving “low-intensity steady state” or LISS [1].
On a physiological level low-intensity exercises increase your aerobic capacity. This is the ability of your body to utilize oxygen. Increasing oxygen utilization helps your body break down fat and carbs into fuel. It also increases the efficiency of oxygen transport to your muscles and strengthens your slow-twitch muscles [2][3].
Most people participating in low-intensity activities are able to enjoy conversations, making it a perfect practice for social bonding.
Benefits of Low-Intensity Exercises
Keeping your body moving is essential for your health. Low-intensity exercises are a great way for people from all ages and physical abilities to reap the health benefits of being a body in motion.
Avoiding Overtraining
One of the key benefits of low-intensity exercises is that they help people avoid overtraining.
Studies looking at high-intensity modern training practices show that “no pain, no gain” is in large part a fallacy.
Overtraining can suppress the immune system, damage muscles has been linked to depression, and can deteriorate aerobic, ventilatory, and cardiac efficiency [4].
Key Health Benefits
Other key benefits of low-intensity exercises include [4]:
Supports fat-burning and weight loss. A 2014 study fount that LISS was more effective than high intensity interval training at improving the distribution of fat on the body [5].
Easier recovery than high impact exercise thanks to less stress on heart, joints, and muscles.
Can be more enjoyable than high-intensity exercise–enjoyment is a key factor in exercising consistently
Improving balance by decreasing speed and engaging more muscle groups
Examples of Low-intensity Exercise
The following examples of low-intensity exercises are as beneficial as they are accessible.
Walking and Hiking
The human body is simply built to walk. Over eons, our ancestors evolved the ability to walk for long periods without being over-exerted in search of food or shelter.
What we aren’t designed for is working ourselves into frenzies and teetering on the edge of our lactate thresholds, as is the case with many popular ‘aerobic’ workouts.
The Hadza tribe in Africa, one of the last hunter-gatherer groups left on earth, walks between 7 and 12 miles per day [6]. And it’s believed that walking these distances was typical among our ancient ancestors.
Cycling is a low-intensity and low-impact aerobic exercise that is accessible to people of virtually all ages and abilities. Cycling is both fun, healthy, and pragmatic.
Some of the studied benefits of cycling include:
Lower levels of stress and, interestingly, deeper levels of spirituality–even when using a stationary bike indoors [12]
Cycling may protect against Alzheimer’s and other neurodegenerative diseases [13]
Cycling during pregnancy has been shown to result in easier labor and faster post-labor recovery than normal [14]
Swimming
Swimming is a non-weight-bearing low impact exercise. This means that it spares your body from the wear and tear that you’d get with most other exercises.
Swimming is better than complete rest when it comes to muscle recovery [15]
Swimming works out every part of your body, arms, legs and core
The biological age of consistent swimmers is 20 years younger, than their actual age [16]
Regular swimming has been associated with nearly 30% lower mortality rates and 40% lower heart disease rates [17]
Stretching
Daily stretching has numerous benefits including reducing injuries, minimizing inflammation, increasing energy, and maximizing mobility.
Stretching muscles releases latent energy (ATP) and allows it to be utilized as energy
Stretching leads to better posture by supporting the fascia that holds your body together [18] Proper posture can improve your body’s levels of oxygen, CO2, anandamide, testosterone, cortisol, estrogen, progesterone, adrenaline, and noradrenaline levels [19]
Frequent stretching may enhance the circulation and oxygenation of muscles, allowing them to fully relax [20]
Because low-intensity exercise doesn’t put a lot of strain on your joints, you can do it on most days.
The key is to listen to your body. If you’re very sore or developing persistent aches, rest is essential. As with any exercise, proper rest is just as important as active periods.
Low-Intensity Exercise: The Takeaway
Low-intensity exercise provides powerful health benefits without subjecting your body to unnecessary wear and tear.
Bringing low-intensity exercises into modern life is a way to recreate the ancestral activity patterns that humans evolved to thrive on.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_321859654-scaled.jpeg17072560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-11 22:55:072022-05-06 01:47:21Low Intensity Exercises: Health Benefits and Types
Let’s explore the role of steak on keto, including some of the best cuts of steak, and share a couple of easy keto steak recipes.
[TOC]
Why Steak on Keto
Ruminant animals like steak, bison, elk, and lamb are the gold standard of keto diets.
The rumen is the first of four stomachs, and it’s here that cellulose from plants and grass is broken down by symbiotic microorganisms.
Pigs, fish, and poultry don’t have a rumen and are therefore not as good at processing foods into healthy fats and nutrients. Ruminants are also proficient at eliminating plant toxins and antinutrients found in plant foods. In contrast, when humans eat plant foods, these plant defense mechanisms can wreak havoc on our bodies on a cellular level.
Part of the ruminant digestive process includes fermentation of plant foods into Conjugated Linoleic Acid (CLA).
Animal products containing CLA offers humans various health benefits, including [1][2][3][4][6]:
Decreases body fat, increases lean muscle mass
Reduced atherosclerosis
Supports immune function
Prevents and treats diabetes
Supports bone formation and mineral density
The human body cannot manufacture CLA on its own, which means that you need to get it through dietary sources–steak on keto is a prime source.
Our ability to easily enter ketosis, evolved in response to this ancestral carnivorous eating pattern. Over eons, the human body became proficient at using dietary fat for fuel, storing fat on the body, and breaking down body fat into the energy molecules called ketones between successful hunts.
Steak on keto nourishes our bodies with the fats and proteins that our physiology is optimized to thrive on.
Top “Cuts” of Steak for Keto
When selecting the best steak for keto one place to start is by looking for the fattiest cuts.
Most keto diets call for fat, carb, and protein ratios that look like this:
70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate
Let’s take a look at some of the fattiest “cuts” of steak for your keto diet, arranged top to bottom by the number of grams of fat per 100g.
Nutrition Info per 100g oz.
Beef Cut
Calories
Fat
Protein
Carbs
% Calories from fat
% Calories from protein
Boneless short ribs
471
42
21.6
0
80
20
Ribeye
411
35
22.2
0
77
23
Ground Beef (70/30)
332
30
14.3
0
82
18
Brisket (Point)
358
28.5
23.5
0
72
28
Chuck Roast
359
27.3
26.4
0
68
31
Tenderloin
343
26.7
24
0
70
30
Ground Beef (75/25)
293
25
15.8
0
77
23
New York Strip
281
22.2
19
0
71
29
T-Bone
286
20.3
24
0
64
36
Ground Beef (80/20)
254
20
17.2
0
71
29
Skirt Steak
255
17.1
23.5
0
61
39
As you can see from the chart above, most of the cuts above fall into the standard keto macros. But don’t let this stop you from enjoying leaner cuts. You can boost your fat intake into ideal keto ratios with just one or two tablespoons of butter, ghee, or beef tallow.
Similarly, if you find a very well-marbled chuck roast, t-bone, or an untrimmed skirt steak, it would likely have above the 70% fat range we are looking for.
The Best Steak on Keto
Taking into account fat content, nutrient density, and flavor, ribeye steak is often considered the king of steaks and one of the best steaks to consume on a keto diet.
Ribeye is so abundant in healthy fats, proteins, and essential micronutrients that you can thrive on a diet consisting of only ribeye, salt, and water. In fact, this carnivore elimination diet has a name–Lion Diet.
Let’s take a closer look at the nutrient profile of a 1lb ribeye steak that is the centerpiece of many keto or carnivore meals:
NUTRIENT
1lbs (16 OZ)
CALORIES
763 cal
FAT
42.4g
SATURATED FAT
16.4 g
MONOUNSATURATED FAT
18.5
CARBOHYDRATES
0
PROTEIN
90.6g
VITAMINS
B1 (THIAMIN)
55%
B2 (RIBOFLAVIN)
93%
B3 (NIACIN)
102%
B6
129%
B12
484%
MINERALS
MAGNESIUM
27%
POTASSIUM
49%
IRON
167%
COPPER
66%
PHOSPHORUS
144%
SELENIUM
207%
ZINC
346%
Steak on Keto: Nutrient Highlights
In addition to an abundance of fat and protein, steak on keto provides an abundance of vital nutrients. Some of these nutrients are exclusive to meat, while others are found in meat in their most bioavailable forms.
Carnitine: Can significantly improve male fertility. [6] Reduces anemia, especially when co-occurring with kidney dysfunction. [7] Supports mitochondrial function and insulin sensitivity for people with type 2 diabetes. [8] Supports heart health [9]
Carnosine: Anti-aging. Protects heart and muscles[2][3]. Prevents glycation, damage that occurs when glucose bonds cells and DNA. [4] Offers antioxidant properties that neutralize free radicals and protect telomeres [5]
Creatine: Improves cognitive function [10]. Enhances athletic performance. [11] Alzheimer’s patients show low creatine levels[12]. Supports cardiovascular health and glycemic control [13]
Taurine: This powerful antioxidant reduces glycation, inflammation, and oxidative stress. Offers anti-depressive effects in animal studies.
Zinc: Supports heart health, plays a key role in insulin formation. Shown to increase glycemic control for diabetics [18][19]. The zinc in keto steak is 400% more bioavailable than the zinc you get in breakfast cereals [15]. Low levels of zinc are associated with lower sperm count and erectile dysfunction in males [14]
Vitamin B12: Exclusively found in animal products. Deficiency in B12 can lead to dementia and Alzheimer’s disease. [21] Has been shown to significantly reduce depressive symptoms.[14]
Heme Iron: Provided only by steak and other red meats. Plays a key role in supporting immune function, cognition, and energy metabolism [15]
Beef Organ Meats on Keto
Though often overlooked in modern Western cultures, organ meats are prized by traditional cultures the world over for their nutritional properties.
Fortunately, they’re finally making a comeback as part of a nose-to-tail approach to eating.
Organ meats like beef liver are considered natural multi-vitamins loaded with bioavailable vitamins A, E, K2, D, and C. In fact, beef liver is so high in vitamin A that it needs to be consumed in moderation to avoid vitamin toxicity.
If, like many people, you find it difficult to source fresh organ meats, or find them intimidating to cook and eat, you can still get their benefits from quality beef organ meat supplements.
Here’s a detailed look at the abundance of nutrients found in beef liver:
Beef Liver
Based on 100 grams
Calories
135
Fat
3.6g
Protein
20.4g
Net Carbs
3.9g
Vitamins
%Daily Value
Vitamin A
Vitamin B6
Vitamin B12
Thiamine
Riboflavin
Niacin
Folate
Choline
Vitamin C
Vitamin D
Vitamin K
4968μg
1mg
59.3μg
0.2mg
2.8mg
13.2mg
290μg
333.3mg
1.3mg
1.2μg
3.1μg
552%
84%
2471%
13%
163%
66%
73%
61%
3%
8%
3%
MINERALS
Iron Magnesium
Phosphorus
Zinc
Copper
Manganese
Selenium
4.9mg18mg
387mg
4mg
9.8mg
0.3mg
39.7μg
62%6%
39%
27%
488%
16%
57%
Bone Broth on Keto
Though not exactly keto steak, beef bone broth is a mainstay on many keto and carnivore diets. It can be especially helpful for avoiding keto side effects associated with “keto flu” when just starting out on the diet.
Keto Bone broth is naturally high in electrolytes which can replenish those that are flushed when your body first uses up the glycogen stored in your muscles. It also provides the amino acid glycine. Glycine helps your body produce the bile needed for breaking down increased dietary fat. This can help aleviate keto constipation.
Beef Tallow
Beef tallow is rendered beef fat. It’s highly saturated, meaning it is molecularly stable, and not likely to oxidize.
Beef tallow is a fantastic addition to any keto meal and can be the key to fattening up leaner meats, along with keto vegetables.
Grass-Fed Steak on Keto
Though all sources of steak on keto can be beneficial, grass-fed steak offers even greater nutritional benefits.
Grass-fed beef offers more thiamine (B1) and riboflavin (B2), fat-soluble vitamins A, D, E and K, as well as zinc, calcium, magnesium, potassium, phosphorus, beta-carotene, and heme iron than beef fed on grains.
Grass-fed beef also offers up to 500% more omega-3 fatty acids [22]. This is important in the context of the standard American diet that features an overabundance of omega-6s
Grass-fed beef contains around 200% more CLA than grain-fed beef [23]
Grass-fed steak in high in vitamin E, an antioxidant that protects your cell membranes from oxidization [24].
Grass-fed steak is also higher in various other meat-specific antioxidants [25][26]
Is Steak on Keto Healthy? The Science
The keto diet challenges a lot of long-held dietary fallacies. Making steak the centerpiece of your keto diet flies in the face of nutritionists who demonize both saturated fat, and meat in general.
To set the record straight here is a rundown of the most recent high-quality studies looking at the effects of meat on health:
Fresh meat is indeed healthy for most people. Meat is loaded with bioavailable and meat-specific nutrients, highly satiating, and associated with numerous markers of health, fertility, and longevity [27][28].
Total meat consumption correlates to greater life expectancy, independent of the competing effects of total calories consumed, economic status, advantages of living in an urban setting with access to modern healthcare, and obesity [3]
When consumed as part of a matrix of whole foods including fresh meat, saturated fat is healthy for most people [29] [30] [31] [32] [33] [34] [35]
Reducing saturating animal fat and substituting in more lean protein may increase the risk of cancer [36]
Randomized control trials comparing high-meat, low-carb diets to non-meat diets find that high-meat diets offer dramatically better outcomes with regards to cardiovascular health, weight loss, and blood sugar regulation [37] [38] [39]
Consuming more carbohydrate-rich crops (grains and tubers) does not lead to greater life expectancy [40]
Steak on Keto: The Takeaway
Steak is an excellent nutritional foundation for a well-formulated keto diet. Ribeye steak in particular is one of the healthiest foods to eat in the world.
Steak is loaded with fat and protein in near-perfect ratios for keto. Additionally, the abundance of essential micronutrients comes in bioavailable forms that make them easy for your body to absorb and utilize.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_300187727-scaled.jpeg17092560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-10 23:57:162022-06-17 19:08:25Steak on Keto: Benefits, Nutrients, and Best Cuts
Low-carb, high-fat (LCHF) diets have been shown to be effective in combating numerous disorders, including metabolic syndrome, type 2 diabetes, heart disease, acne, PCOS, and neurological issues such as epilepsy, Alzheimer’s, and Parkinson’s disease [1].
For these reasons, LCHF diets have seen a boom in popularity over the last decade. LCHF diets may finally be putting the nail in the coffin of the bogus low-fat high-carb diet trends that have unfortunately persisted since the 1990s.
In this article, we’ll explore various types of low-fat, high-carb diets and their health benefits, along with lists of LCHF foods to eat.
[TOC]
What is a Low-Carb High-Fat Diet?
High-fat low-carb eating means significantly reducing carbs and replacing them with high-fat whole foods.
There are many variations of high-fat, low-carb ways of eating, with carb intake ranging from 10-100 grams per day.
Most HFLC eating protocols call for eliminating processed foods, sugar, grains, pasta, bread, rice, and legumes.
There are numerous benefits of LCHF diets, including
Combating carb addiction
Protection against diabetes
Neurological protection
Protection against heart disease
Loss of excess weight
Let’s take a closer look at the science supporting each of these benefits.
LCHF Diets Combat Carb Addiction
Well-formulated LCHF diets eliminate most carbs and replace them with far more satiating whole foods loaded with fats and proteins.
A 2011 study found that people who practiced a very low-carb, high-fat (VLCHF) diet had significantly reduced cravings for carbs compared with people eating a low-fat diet [11].
The LCHF diet may be a particularly helpful tool for those whose weight-loss goals are sabotaged by strong cravings for carbohydrates.
Additionally, the LCHF group had significant reductions in all-around hunger compared with the low-fat group [12].
Diabetes
A 2015 study found that when comparing low-carb, high-fat diet with a high-carb diet, participants on the LCHF diet showed greater blood sugar control and significant reductions in the use of diabetes medications [13].
Another study looking at obese people with type 2 diabetes similarly found that a very low-carb, high-fat ketogenic diet resulted in significant blood sugar control and medication use reduction. With some participants discontinuing use of their medications [14]
A 2011 pilot study looked at the effects of an LCHF diet called the “Spanish Keto Mediterranean Diet” on 22 participants with metabolic syndrome–a precursor to diabetes.
After 12 weeks researchers found that for all 22 participants [15]:
Fasting blood sugar levels dropped from a pre-diabetic 118 to an ideal 91
Subjects lost an average of at least 30 pounds
All participants no longer had metabolic syndrome
They lost an average of 6 inches (16 centimeters) from their waist
Body mass index (BMI) dropped from 37 to 31.5: This represents a change from class 2 obesity to the low end of class 1
An increase in “good” HDL cholesterol from 44 to 58
A decrease in triglycerides from 224 to 109
A change from “prehypertensive” to “normotensive”
Markers for fatty liver disease, including liver enzymes and liver fat reduced, and in some cases completely resolved
LCHF for Neurological Protection
The ketogenic LCHF diet entered mainstream medicine over 100 years ago as a treatment for epilepsy that could not be remedied with drugs [16].
It’s no surprise that the neuroprotective abilities of LCHF diets have been shown to be effective in other areas. One study found that keto can improve cognitive function for people with Alzheimer’s disease and limit the progression of the disease.
Studies show that LCHF diets may play a therapeutic role in other neurological diseases, including Alzheimer’s disease [17].
The neuroprotection provided by LCHF diets likely has to do with dramatically reducing sugar. Research shows that chronically high consumption of carbs and added sugars is linked with cognitive decline, while LCHF diets have been linked with improvements in cognitive function [18][19].
LCHF Supports Heart Health
LCHF diets positively affect numerous markers of heart health, including:
Reduced body fat
Reduced inflammation
Blood lipid markers
A 2014 study looking at a 12-week LCHF diet on 55 obese adults found that it reduced triglycerides and improved HDL cholesterol while reducing levels of the inflammation marker C-reactive protein [20].
Combats Obesity
Numerous studies have found that low-carb, high-fat diets effectively support the shedding of excess weight [2][3][4][5].
Though having fat stored on the body is natural and healthy, it can also be associated with metabolic disorders and type-2 diabetes.
LCHF diets have been shown especially effective at reducing fat stored on the belly. This is important because excess belly fat is closely associated with diabetes, various cancers, and heart disease [5][6].
The factors that contribute to weight loss with LCHF diets include improved insulin sensitivity, stimulation of ketosis, and suppressing appetite with highly satiating foods [7][8].
LCHF diets have also been shown effective in keeping weight off in the long term. One 2013 review of various studies found that keeping carbs below 50 grams per day offered much greater long-term weight loss than low-fat diets [9].
A 2014 study looking specifically at the LCHF ketogenic diet found that 88% of the obese participants lost more than 10% of their body weight. The weight loss persisted for at least a year [10].
Types of Low-Carb High-Fat Diets
There are numerous types of low-carb, high-fat diets. Some have recognizable brand names like Atkins and Paleo Diet. Others are up and coming like the carnivore diet, and the minimalist Lion Diet.
Atkins
The Atkins diet was one of the first LCHF diets to hit the mainstream when Dr. Atkins wrote the book on it in 1972.
The Atkins diet begins with a two-week period where carbs are restricted to 20 grams per day. After the initial phase, you can slowly increase your carb intake.
Though originally demonized for allowing high amounts of saturated fats, the diet has since been vindicated by modern science, showing that saturated fat is not harmful [21][22].
Studies looking at the effectiveness of the Atkins diet have found that it results in greater weight loss, reductions in blood sugar, increases in HDL ‘good’ cholesterol, and various other health markers than low-fat diets [23][24].
Though Atkins limits grains, legumes, and higher-carb fruits and veggies in the “induction” phase, practitioners can re-integrate these foods later on. This can lead to relapses of carb addiction while subjecting dieters to plant toxins and antinutrients like lectins, oxalate, phytohormones, and phytoalexins.
Paleo
The paleo diet is an attempt at aligning our modern eating patterns with the ancestral foods humans evolved on during the Paleolithic era. This means gutting out grains, legumes, some industrial oils, and processed sugars.
The paleo approach is supported by the fact that at least 70% of modern foods are products of the agricultural revolution which began only 10,000 years ago [1]. In contrast, the paleolithic period with its specific selection of foods lasted nearly two million years.
Though Paleo can be formulated into an LCHF diet, it is often practiced as a diet that is moderately low in carbs and fat, and high in protein.
The foods central the paleo include:
Meat and fish (often lean)
Eggs
Nuts and seeds
Fruits
Vegetables
Specific fats and oils, including coconut oil, olive oil, avocado oil, lard, tallow, ghee/butter
Some raw sweeteners, including raw honey, maple syrup, coconut sugar, raw stevia
Critique of Paleo
When considering that many of the foods on paleo, including coconut oil, olive oil, avocado oil, and most fruits and vegetables, were not part of the paleolithic diet, the term Paleo is better understood as a marketing ploy.
For our ancestors, nuts and seeds were rare and required a lot of energy to process and remove poisons. It was also during this time that large animals (megafauna) were abundant.
The ketogenic diet (keto) is a high-fat low-carb, moderate-protein diet.
This way of eating triggers your body to produce higher levels of energy molecules called ketones. When this happens you are in ketosis.
In contrast, the standard American diet is high in starch and sugar. The average American consumes 50%-60% of calories from carbohydrates, 20% of which come from added sugars [26].
There are numerous types of keto, including pescatarian keto, vegetarian keto, and even vegan keto. There is also a paleolithic keto that increases fat and restricts carb while sticking to paleo foods.
However, most experts agree that the most well-formulated keto diet is centered on fatty animal meats with limited supplementation of low-carb keto fruits and keto vegetables. There is also a growing number of keto experts supporting the carnivore diet–an all-meat version of keto.
Keto has been shown to offer various health benefits that align with other LCHF diets, including [2][3][4][5]:
Reducing and reversing diabetes
Reducing the risk of Alzheimer’s and Parkinson’s
Reduced epileptic symptoms
Weight loss
Resetting gut microbiome
Useful against specific cancers
Carnivore
The Carnivore Diet is a type of high-fat low-carb diet that calls for eating only meat and animal products.
The carnivore diet is inspired by research showing that for most of the 2 million years of human evolution, our species were apex predators that ate mostly meat [3].
As a version of the keto diet, the Carnivore diet likely provides similar science-backed benefits, including weight loss, reduced inflammation, neurological protection, protection against diabetes, and protection against various inflammatory disorders.
A 2021 Harvard study looked at the effects of the carnivore diet on more than 2,000 people over six months. The Harvard researchers concluded, “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction” [26].
Results from the study showed:
93% improved or resolved obesity and excess weight
93% improved hypertension
98% improved conditions related to diabetes
97% improved gastrointestinal symptoms
96% improved psychiatric symptoms
Key factors in these benefits include:
Eliminating processed foods loaded with sugars and irritating additives
Dr. Kiltz’s three pillars of health and wellness takes LCHF eating a step further by incorporating diet with other lifestyle principles. Dr. Kiltz’s approach to wellbeing is based on three pillars:
Eating high-fat low-carb whole foods–ideally, foods only found on a carnivore diet food list with some wiggle room for french fries and low-sugar keto ice cream
Pork is high in fat, protein and B vitamins. But since the fat in pork stores the fats it eats, look for pastured pork when possible. Pork raised on feed high in omega-6 can pass the imbalance along to you.
LCHF Pork Nutritional information per 4 oz.
Pork
Calories
Fat
Protein
% Calories Fat
% Calories Protein
#1
Pork Belly
588
60
10.4
92
7
#2
Baby back ribs
315
27
18
77
23
#3
Pork Hocks
285
24
17
76
24
#4
Shoulder
285
23
19
73
27
#5
Bacon
600
47.2
41.9
71
28
#6
Butt
240
18
19
68
32
#7
Leg Ham
305
20
30.4
59
40
LCHF Poultry
Though not as nutritious or nourishing as other HFLC meats, poultry can have a place in your diet regimen. And there’s one type of poultry that’s always encouraged: chicken liver.
Below is a list of the best LCHF poultry:
Poultry
Calories
Fat
Protein
Carbs
% Fat
% Carbs
#1
Goose
340
24.9
28.5
0
66
34
#2
Game Hen
220
16
19
0
65
35
#3
Chicken Wings
320
22
30.4
0
62
38
#4
Chicken thigh (skin on)
275
17.6
28.3
0
58
41
#5
Duck
228
13.9
26.3
0
55
46
#6
Chicken Leg (skin on)
275
15.2
29.4
0
54
46
LCHF Fats
For most people starting out on a low-carb, high-fat diet, cutting carbs is the easy part. But getting enough fat can be a challenge when you’re not used to it. Adding a couple of tablespoons from the healthy fats below to most meals will help you meet your macro goals.
TYPE
SFA%
PUFA %
CARBS
TOTAL FAT
NOTES
BEEF TALLOW
49.8
3.1
0g
12.8
Mild beef flavor
Can be heated
LARD
41
12
0g
13g
Mild flavor
Can be heated
BUTTER
50
3.4
0g
12g
Mildly Sweet
Lower Heat
GHEE
48
5
0g
9g
Mild nutty flavor
Can be heated
DUCK FAT
25
13
0g
13g
Rich Duck flavor
Can be heated
HEAVY CREAM
62
4
.5g
5.4
Sweet and rich
Fruits and Veggies
Some experts like Dr. Kiltz recommend limiting all plant foods including fruits and veggies. However, if you are to eat fruits and veggies on a low-carb, high-fat diet, the following lists of low-carb options can help.
Foods to Avoid and Limit on an LCHF diet
Foods to avoid on an LCHF diet include:
Grains and starches: Pasta, bread, rice, cereal etc.
Carby vegetables: Potatoes, sweet potatoes, sweet squash, etc.
Limit fruits. Consume only small amounts of low-carb fruits like berries
Beer, mixed cocktails, and sweet wines
Processed, packaged foods
Low-Carb High-Fat Diets: The Takeaway
Low-carb, high-fat diets present a radical break from the low-fat diet trends that have dominated modern nutrition for decades.
LCHF diets offer numerous well-researched health benefits stemming from weight loss, hormone rebalancing, and the elimination of inflammatory carbohydrates, industrial oils, and plant toxins.
There are numerous types of low-carb, high-fat diets that can be tailored to most people’s metabolic needs and activity levels.
https://www.doctorkiltz.com/wp-content/uploads/2022/03/AdobeStock_80428480-scaled.jpeg20482560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-08 19:53:402024-01-06 21:44:56The Low Carb High Fat Diet: A Complete Guide for Beginners
Doctor Kiltz’s Pillars to Optimal Human Health is a holistic lifestyle regime designed to optimize your body and mind developed by Dr. Robert Kiltz, MD.
Doctor Kiltz is a fertility doctor who developed his unique approach to wellness over three decades of helping women and men overcome infertility – a diagnosis that is often a symptom as the result of specific lifestyle and dietary patterns.
Doctor Kiltz’s Pillars to Optimal Human Health is based on three main tenents of wellness, including:
HFLC eating protocols require reducing most processed foods, sugar, grains, pasta, bread, rice, and legumes.
Reducing your carb intake with a HFLC diet has been shown to offer numerous benefits including reducing risk of [2]:
type 2 diabetes
heart disease
Acne
PCOS
Alzheimer’s disease and other neurodegenerative issues
There are many variations of high-fat low-carb ways of eating with carb intake ranging from 0-100 grams per day. Some of the most popular examples of HFLC eating are:
For most people, Dr. Kiltz recommends a Carnivore Diet-inspired HFLC eating plan, like his very own BEBBIS Plan. The carnivore diet means eating only meat and animal products. For some, this may sound like a dream or a nightmare.
Interestingly, Dr. Kiltz’s BEBBIS plan allows for significant wiggle room/cheat days with the incorporation of french fries fried in animal fat (like duck fat) and Dr. Kiltz’s Ice Cream. For many these necessary treats make a carnivore adjacent diet much more manageable.
The carnivore diet is inspired by research showing that for most of the 2 million years of human evolution our caveman ancestors ate mostly meat [3].
Recent studies coupled with reported evidence of thousands of carnivore dieters and research into the closely related keto diet, suggests that a well-formulated carnivore diet may offer various benefits including:
A carnivore diet eliminates exposure to numerous plant toxins that you can find on the list below:
Carnivore Diet Research
Though based on ancient eating practices, the Carnivore diet is fairly new in modern culture and research is only now catching up.
In 2021 Harvard University researchers Dr. Belinda Lennerz and Dr. David Ludwig, published a remarkable study exploring how a carnivore diet affected the health of 2,029 people. 9
After the six-month trial the researchers concluded, “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction.”
The results were overwhelmingly positive, and include:
93% improved or resolved obesity and excess weight
93% improved hypertension
98% improved conditions related to diabetes
97% improved gastrointestinal symptoms
96% improved psychiatric symptoms
These benefits are likely linked to:
Eliminating processed foods loaded with sugars and irritating additives
Reducing excess fiber that ferments in the gut causes excess heat, inflammation, constipation, diverticulitis, and IBS
Reducing inflammatory polyunsaturated fatty acids (PUFAs) found in seed oils, replacing them with healthy monounsaturated and saturated fats from animal foods
Intermittent fasting, or more accurately “feasting” as Dr. Kiltz calls it, is another feature of hunter gatherer ancestors that help us optimize our health and wellness.
For the hundreds of thousands of years when our ancestors had to kill what they ate, they could only eat it fresh–so they feasted. Then fasted between successful hunts.
Over the eons our ancestors whose brains and bodies functioned the best in fasted states were the best at hunting, gathering, and ultimately surviving and reproducing.
We are their offspring and share their genetic heritage.
The physiological adaptations for feast-and-fast cycles are evident in the way our own bodies [5]:
easily store fat: Fat is the fuel supply that we rely on between successful hunts
easily enter the state of ketosis: This is the process our bodies uses to use fat from food and the fat stored on our bodies to feel the majority of our cells
Research suggests that our brains are hard-wired to function optimally during times of food scarcity and that our cognitive ability diminishes when we don’t fast [6].
Intermittent fasting research show that mimicking this ancestral fasting/feating eating pattern can offer numerous health benefits including[7][8][9][10][11][12]:
There are numerous intermittent fasting methods, and they all can be effective. However, according to Dr. Kiltz, the most ideal method is known as OMAD (One Meal a Day).
This way of eating calls for consuming all of your calories in a one hour window. It becomes critical to center your meals around nutrient-dense foods that will meet your caloric and nutrient needs. This OMAD meal plan can point you in the right direction–i.e. towards ribeye steak.
It’s recommended that on OMAD you place your eating window at either mid-day, or in the early evening, but not so late that it interferes with digestion before bed.
Eating during the day or at sundown will also alow you to take advantage of the benefits of circadian rhythm fasting.
3. Nervous System Regulation with Meditation, Movement, and Creativity
In stressful situations, your body responds by entering into flight and flight modes. Fight and flight are signs that your sympathetic nervous system has been activated. This causes your blood pressure and heart rate to increase, muscles to constrict, digestion to shut down, and the release of stress hormones like cortisol, adrenalin, and noradrenaline.
Fight and flight modes are here to help us survive, but if they are chronic they can wreak havoc on our body causing chronic inflammation, eating disorders, psychosis, and various other ailments.
Over the eons humans have instinctively developed ways to regulate the nervous system. This means bringing it back into a state of rest, relaxation, and digestion.
Some of these practices are housed in religions, and others in positive psychology, and modern activities.
Let’s take a look at some of the key practices of Dr. Kiltz’s Doctor Kiltz’s Pillars to Optimal Human Health.
Mindfulness Meditation
Mindfulness is a type of meditation where you intentionally bring your awareness to the things you’re experiencing in the moment.
Depending on the specific mindfulness exercise these objects of awareness might be your breath, the image of someone you care about, the sounds around you, and your body sensations
Practicing mindfulness meditation has been shown to offer numerous health benefits including:
Daily Intentions are ways of creating greater satisfaction in every moment of your life.
Simply saying, “I deserve to feel good” can help you short-circuit self-shaming cycles that keep you stuck in patterns of feeling bad about yourself.
“This week I will reflect rather than ruminate!” is a powerful intention that can help you stop replaying old thoughts about mistakes and what went wrong over and over again.
Reflecting means looking for insights and corrections that can help you do better next time.
Ruminating leads to shame and feeling stuck. Reflecting leads to hope, improvement, and self-confidence. Start reflecting by asking, “What do I want to feel about this situation?”
Then ask, “what steps can I take to get me to that feeling?”
Daily intentions break patterns that are no longer serving us and help us create new patterns of self-perception and experience that result in more joy and satisfaction.
Gratitude Practices
Gratitude practices are ways to cultivate a state of thankfulness and appreciation that resounds through your life.[1] Everyone can feel gratitude– like feasting and fasting, gratitude is also a part of our evolutionary endowment. It’s “hardwired” in the human brain.[2]
Researchers have found that practicing gratitude requires two steps. Step is “recognizing that one has obtained a positive outcome” and (2) “recognizing that there is an external source for this positive outcome.” Then comes putting that recognition into words and deeds, like keeping a gratitude journal, or expressing gratitude to the people around you, and doing gratitude meditations.
Consistently practicing gratitude offers many benefits that are reflected in structural changes in the brain.[1]
As we touched on earlier, our hunter gatherer ancestors rested as much as possible, and they certainly weren’t doing CrossFit. Their main source of exercise was walking–around 10km a day, with a few periods of running after prey.
When practicing Doctor Kiltz’s Pillars to Optimal Human Health, low-impact restorative movement looks like:
Just as important as movement is rest. Our bodies need time to digest, heal, and release pent-up nervous system energy. Though getting good sleep is critical to health, hobbies like pottery, reading, and fishing are great ways to release stress and relax your mind.
Dr. Kiltz’s Personal Regimen
Doctor Kilt’z long days are physically and mentally demanding. He’s on his feet from morning until night conducting consultations, surgeries, and coordinating with doctors and nurses at his 9 clinics across the U.S. and Canada. Yet his patients and colleagues know him as remarkably energetic and generous of spirit. How does he do it?
Start with a Positive Affirmation and Coffee
Dr. Kiltz’s day starts at 5 am with a daily affirmation and a cup of coffee: “Thank you, God, for this awesome and amazing day you have gifted me.” Doctor Kiltz says, if the word ‘God’ doesn’t resonate with you, try ‘universe’, or ‘existence’.
The point here according to Dr. Kiltz, is that “every day you wake up, you are the artist painting the masterpiece of your single, precious life. Gratitude is the feeling that arises when you realize the blessing of being you, right now, just as you are!”
Spend the Day on Your Feet
After that it’s right into consultations and surgeries, another cup of coffee at 10 am, and nothing to eat until the evening.
Spending the day on your feet brings the healthy habits of our hunter gatherer ancestors into modern life. Research shows that hunter gatherers who have extremely low incidences of modern diseases like diabetes and heart disease walk an average of 10 km per day [1]. If you’re counting steps this comes to around 12,500 steps per day.
Eat (OMAD) One Meal A Day
Dr. Kiltz practices the OMAD (One Meal A Day) approach to intermittent “feasting”, consuming all of his calories in one large meal. Usually this meal is centered around a large, fatty, ribeye steak.
OMAD is another approach to bringing the lifestyle habits of our hunter gatherer ancestors into the present, and reaping their benefits.
OMAD frees up time and space for focusing on personal interests and work, while giving the digestive system time to rest and regulate between meals. OMAD corresponds with the ancient cycle of feasting on fresh meat after a successful hunt, then fasting in between.
On his off days, Dr. Kiltz writes about his lifestyle discoveries, holds interactive chats with patients and fans, paints, and sculpts pottery. His pottery has led many patients and colleagues to refer to him as the “Pottery Doctor”.
Dr. Kiltz also bikes, walks, swims, and stretches, but never in excess. He observes that our ancestors rested as much as possible. Walking was their main form of activity. Down time was devoted to artistic creation, spiritual exploration, and social bonding which involved dancing from time to time.
Let’s take a closer look at each of these pillars of Doctor Kiltz’sDoctor Kiltz’s Pillars to Optimal Human Health.
Dr. Kiltz’s Pillars to Optimal Human Health: The Takeaway
Doctor Kiltz’s Pillars to Optimal Human Health is a holistic approach to wellbeing that takes into consideration the deep connection between the mind and body.
The approach seeks to optimize health and wellness by integrating what we eat and when we eat with cognitive and physical practices that release stress, create mental clarity, undo maladaptive emotional patterns, and bring joy and satisfaction to our lives.
Dr. Kiltz’s three pillars of health and wellness include:
High-fat low-carb eating
Intermittent Feasting
Nervous system regulation with meditation, positive psychology, and low-impact movement
https://www.doctorkiltz.com/wp-content/uploads/2020/03/Layer-2.png624707Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2022-03-05 23:54:052022-03-28 19:17:08Dr. Kiltz's Three Pillars of Health and Wellness
