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Hungry young man is screaming for his dinner

Hungry on Keto? 6 Common Reasons and Easy Solutions

February 28, 2022/in Keto, Tips & Strategies Keto /by Liam McAuliffe

For most people, the ketogenic diet of high-fat, low-carb, moderate-protein keto foods is highly satiating and dramatically reduces hunger cravings. However, some people find that they are still hungry on keto, especially when first adapting.

There are a few reasons why people can be hungry on keto, and fortunately, they all have very simple solutions.

[TOC]

Hunger Due to Carb Addiction

For most of human evolution our caveman ancestors ate mostly fatty meat and had only intermittent access to high-carb foods like fruits [1].

The physiological result is that when we eat carbs we are evolved to crave more carbs!

Think about it like this: Ripe fruit–and the sugar it contains–was temporary, so our bodies learned to tell us to consume as much sugar as possible and store the excess as fat for leaner periods between successful hunts.

For modern humans on a high-carb standard American diet , this results in carb addiction. Most people are feeding their carb addictions without even knowing it through chronically high consumption of added sugars and grains.

On keto, when we cut out most sources of carbs including grains, most fruit, juice, and all added sugars, our bodies can be flooded with hunger hormones. Essentially we’re crying out for the sugar we’ve been used to. But this is only temporary. =

So from this perspective, the hunger people can feel on keto, especially when starting out, is actually just a sugar craving.

The Gut-Brain Axis

A major force behind sugar craving is the living organisms in our gut called our microbiome. Our microbiome communicates with our brain in a relationship called the gut-brain axis.

On keto, many harmful yeasts and bacteria that are accustomed to getting fed with sugar and insoluble fiber get starved. They respond to starvation by sending out chemicals (neurotransmitters) that trigger feelings of hunger and craving [2][3][4].

Solution: Stick with it!

It can take a week or two for sugar-craving yeasts and bacteria to die off and be replaced.

Don’t fall for Artificial Sweeteners

Artificial sweeteners can still trigger sugar cravings in the brain. And because your body doesn’t get the caloreis from real sugar, the cravings can be even more intense with artificial sweeteners.

Food Choices

People new to keto often think of it as a low-carb diet, which it is. But equally important is that keto is a high-fat diet.

For people coming from the standard high-carb diet, eating the necessary amount of fat to sustain yourself on keto can take some getting used to.

Keto macro percentages look like:

75-80 percent calories from fat
15-20 percent calories from protein
5-10 percent calories from carbs

What this looks like in terms of grams per macro category:

1500 calories fat/9= 166 grams of fat
100 calories carbs/4= 25 grams carbs
400 calories protein/4= 100 grams protein

166 grams is a lot of fat for most people. When your body is metabolizing fat as its main fuel source, not eating enough fat can lead to being hungry on keto.

Solution: Eat More Fatty and Nutrient-Dense Foods

One of the keys to not feeling hungry on keto is to eat more nutrient dense foods.

Foods high in all nutrients including fats, proteins, vitamins, and minerals include:

Keto meats like ribeye steak, lamb, and pork
Fatty fish like mackerel, anchovies, salmon
Organ meats like beef liver and kidney
Eggs

Healthy keto fats that will help you to not feel hungry on keto include:

Hunger due to Sleep Deprivation

Sleep and health are closely linked, and the way sleep affects appetite has a lot to do with it. Sleep deprivation has been strongly linked to overeating and obesity [5].

When you’re sleep-deprived, your body produces less of the hunger-suppressing hormone leptin, and more of the hunger-increasing hormone, ghrelin.

So if you’re feeling hungry on keto but aren’t getting at least 7 hours of sleep per night, your hunger may have much more to do with sleep hygiene than diet choice.

The Solution: Getting More and Better Sleep

For most people getting better sleep is easier said than done. Thankfully, there are numerous proven techniques for improving your sleep time and quality including:

Hunger due to Stress and Anxiety

Stress and anxiety are other factors that can be mistaken for diet choices when feeling hungry on keto.

Studies show that chronic stress and high cortisol (stress hormone) levels in the blood increase the hunger hormone ghrelin, and have been associated with weight gain and obesity.

Here’s how to tell the difference between physical hunger and stress-related hunger:

Physical Hunger	Hunger Related to Stress
Slowly develops over time	Happens suddenly
A desire for fat and protein	A desire for high carb foods and sweets
You notice when you’re full and stop eating	You binge eat and don’t acknowledge feeling full
You feel positive about having eaten	You feel guilt and shame after eating

The Solutions

Mistaking Dehydration For Hunger

When first transitioning to keto your body flushes fluids after metabolizing the glucose stored in your muscles. During this period it is easy to become dehydrated, and your body can mistake dehydration for hunger.

Researchers speculate that for our hunter gatherer ancestors hunger and thirst, and associated eating and drinking were more tightly coupled activities. And these blended signals remain in modern life despite easy access to food and drink [6].

The Solution

Drink more water!

Not Moving Enough

Contrary to what you might think, living a sedentary life i.e. sitting at a desk or in front of a screen all day can actually increase your hunger [7].

While exercise suppresses the hunger hormone called ghrelin and can increase feelings of fullness [8][9].

Though counter-intuitive in our modern environment of easy access to food, for our ancestors, feeling hunger after sitting around was motivation to go and seek more food, which wasn’t always easy to come by.

Feeling less hungry and fuller after exercise could help restrain competitive over-consumption of food after a successful hunt.

The solution: Move more!

Yoga, bicycling, swimming, stretching, and walking are all excellent, low-impact ways to reduce feeling hungry on keto.

Hungry on Keto: The Takeaway

Once most people have adapted to keto hunger is a thing of the past. A well-formulated keto diet of fatty, nutrient-dense foods is intrinsically satiating.

However, there are other factors that can contribute to feeling hungry on keto, especially when just starting out. These include:

Lingering carb addiction
poor food choices
sleep deprivation
Stress and anxiety
Poor sleep hygiene
Dehydration
Sedentary lifestyle

Fortunately, each of these hunger-inducing factors have simple remedies.

Nerd man sleep on sofa with book cover his face, sleep late reading book prepare for exam. Lifestyle education concept

20 Minute Nap: Health Benefits and More

February 26, 2022/in Sleep Napping, Power Nap /by Liam McAuliffe

Power naps have been shown to improve cognitive performance, revive alertness, and boost mood [1]. The key to getting these benefits of napping is keeping them short. The 20 minute nap is one of the most effective approaches.

Napping for longer than 20 minutes risks going to deep into the sleep cycle, which can result in feeling more tired and groggy, rather than rested.

[TOC]

20 minute Nap vs. Deep Sleep

With a 20 minute nap you will enter into the first two stages of the sleep cycle. There are five total stages of the sleep cycle that repeat every 90 to 110 minutes [2].

In the deeper sleep states your brain enters into states that make it less responsive to the outside world, and therefore harder to wake up. Interrupting the sleep cycle when you’re in a deeper sleep state will leave you groggy and muddled.

If you do have the time for a full 90 minute sleep cycle, the benefits include better decision-making, along with increased vocabulary and direction recall, new neural connections in the brain, and more creativity when it comes to solving problems.

What is the Best Nap Length?

Though different nap lengths offer different benefits (and possible drawbacks), there have been studies attempting to determine the best nap length.

A 1995 study by NASA found that a 26-minute power nap resulted in the best greatest gains in productivity ( 34%) and alertness (54%) [3].

20 Minute Nap Benefits

20 minutes may not sound like a long time, but when we use it to catch up on zzz’s it can have a major impact on our quality of life. Let’s take a closer look at these benefits below.

Improved performance

Numerous studies show that short daytime naps, specifically those around 20 minutes can improve markers of performance such as [3][4]:

Alertness
psychomotor speed
reaction time

A 1995 study in Sleep, compared the effectiveness of naps and caffeine. Researchers found that, “naps, in general, provided longer and less graded changes in performance, mood and alertness than did caffeine, which displayed peak effectiveness and loss of effect within about six hours”[5].

While combining caffeine and a 20 minute nap into a “coffee nap” can have even more powerful benefits for alertness.

A 1994 study found that power naps plus caffeine were effective for keeping surgeons alert for 24-hour shifts. But that caffeine or naps alone were not sufficient [7].

A 2007 study found that a 30-minute, post-lunch nap improved sprint times in sleep-deprived athletes. The researchers concluded that these short naps “improve alertness and aspects of mental and physical performance following partial sleep loss” [8].

Though these improvements were from 30-minute naps, it’s likely that similar improvements would be found with 20 minute naps. In both durations, the brain enters the same rejuvenating sleep stages.

Boosts Learning Ability

Numerous studies confirm the benefits of daytime napping for learning ability.

Short naps around 20 minutes, and no longer than 30 minutes have been shown to [8]:

Improve memory
Enhance focus
Better retain information
Help you learn new information directly after your nap

The boost to learning ability provided by naps is enhanced the more regularly you take naps.

A 2006 study found that frequent nappers scored higher on reading and retention tasks [9].

Improve Blood Pressure

Studies have found that napping may be as effective in lowering blood pressure as pharmaceutical drugs [10].

Better Mood

Napping during the day can improve your mood. Short naps boost energy levels and help get you over the afternoon slump. They’ve also been linked to increased positivity and better tolerance for frustration.

Side Effects of Napping more than 20 Minutes

Napping for more than 20 minutes can cause you to enter into states of deep sleep that are difficult to emerge from, resulting in ‘sleep inertia.’

Sleep inertia caused by waking up from long naps can make symptoms of sleep deprivation longer lasting and more severe.

Over-napping–between 30 and 60 minutes–can make it harder to sleep deeply in the night.

A 2015 meta-analysis of various studies found that naps shorter than 30 minutes decreased the risk of cardiovascular disease. But that the risk of cardiovascular disease and all-cause mortality gradually increased when napping between 30 and 45 minutes. And significantly increased when napping for 60 less than 90 minutes [11].

However, if you are dealing with sleep deprivation and have the time and space to take at least a full 90 minute sleep cycle nap, the risks subside and benefits return.

The Best Time to 20 Nap

Key to getting the benefits of a 20 minute nap is doing it at the right time of day.

Abiding by our body’s natural sleep cycle, the optimal time to nap is between 1 p.m. to 3 p.m.

Our bodies go through two types of resting periods in which we are most able to sleep. The first peak occurs after sunset, and the second takes place 12 hours after waking up [12]. This second peak corresponds with the post-lunch dip. Think of it as the nap zone.

Why Avoid Sleep Deprivation?

Though a 20 minute nap offers many benefits, it’s can’t make up for chronic sleep deprivation.

Not getting enough sleep causes many more problems than just lack of energy, decreased productivity and alertness, and low mood.

Sleep deprivation can result in:

weight gain
increased risk of heart disease
High blood pressure
Increased risk of diabetes
Decreased libido and impairments of sexual function
increased risk of accidents
Poor memory

The 20 Minute Nap: The Takeaway

The 20 minute nap is a version of power napping that can offer numerous health benefits. For many people it’s the sweet spot that can be most easily fit in during a busy workday.

20 minute naps offer numerous benefits when it comes to alertness, physical performance, focus, mood, and markers of heart health.

The benefits of a 20 hour nap increase the more consistently you take daily naps, so consider adding 20 minute naps to your sleep hygiene routine today.

If 20 minutes is longer than you can manage, consider a micro nap!

Medium rare Ribeye steak with herbs and a piece of butter on the wooden tray.

9 Healthiest Foods to Eat in the World: Separating Fact from Fiction

February 24, 2022/in Foods Food, Health /by Liam McAuliffe

Pretty much every other list you’ll see of the healthiest foods to eat in the world are plant-based, with the lone meat being salmon. Frankly, these lists do not accord with nutritional science. They’re founded on outdated data, complex beliefs and feelings about eating animals, and the economic interests of industrial agriculture.

[TOC]

Before launching into our science-based list of the healthiest foods to eat in the world, let’s get a few things straight:

Fresh meat is very healthy for most people–it’s loaded with bioavailable and meat-specific nutrients, highly satiating, and associated with numerous markers of health, fertility, and longevity [1][2].
Consumption of carbohydrate crops (grains and tubers) does not lead to greater life expectancy [3].
Total meat consumption correlates to greater life expectancy, independent of the competing effects of total calories intake, economic affluence, urban advantages, and obesity [3].
Saturated fat when consumed as part of a matrix of whole foods including fresh meat, is healthy for most people [4] [5] [6] [7] [8] [9] [10].
Reducing saturating animal fat and substituting in more lean protein may increase the risk of cancer [8].
Randomized control trials comparing high-meat, low-carb diets to non-meat diets reveal dramatically better outcomes for the high-meat diets in areas of cardiovascular health, weight loss, and blood sugar regulation [8] [9] [10].
Insoluble fiber, especially from grains, is not essential, and likely unhealthy–contributing to constipation, bloating, diverticulitis, and various other GI issues [10][11][12].
Our human ancestors were apex predators that ate mostly fatty meat for nearly 2 million years of our evolution, suggesting that our physiology is genetically primed to thrive on meat [13].
Meat farmed with “regenerative agricultural practices” or “carbon farming” sequesters carbon while maximizing soil health. Current industrial agricultural practices for growing plant foods will completely destroy our topsoil in 60 years [14]. When raised regeneratively, the healthiness of meat can be extended beyond the human body, to benefit our environment and food systems [15].

How we rank: Taking into account the numerous studies above, we consider only the most nutrient-dense foods. These foods are rich in complex proteins, healthy fats, bioavailable vitamins, minerals, and antioxidants that your body needs to thrive. We’ve included both animal and plant food sources.

If eaten together, this list of foods will provide more than enough of all your macro and micronutrient needs.

If this isn’t the healthy food list you were expecting, it’s time to update your nutritional knowledge. Let’s dive in.

Ribeye Steak (and other fatty red meats like Brisket, Chuck, New York Strip, Denver, Short ribs, Skirt, etc)

For people who still believe in the debunked low-fat diet trend, it can be hard to fathom that this rich cut of steak headlines our list of the healthiest foods to eat in the world. But for people eating a carnivore or ketogenic diet, ribeye is the most beloved fatty keto meat.

Ribeye is so loaded with healthy fats, proteins, and essential micronutrients that you can literally thrive while eating only ribeye, salt, and water. This minimalist version of the carnivore diet is called the Lion Diet.

Ribeye (and other fatty red meats like Brisket, Chuck, New York Strip, Denver, Short ribs, Skirt, etc) are possibly the only food in the world that a human can eat singularly and not only live but thrive. It has everything you need without risks of vitamin toxicity or protein poisoning.

Researchers from Harvard University looking at 2,029 people over 6 months found that an all-meat carnivore diet found that, “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction.”

The self-reported positive results included [14]:

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 results make sense when considering the nutrient abundance of Ribeye steak and other fatty ruminant meats. Ribeye is loaded with B vitamins, zinc, selenium, and many compounds that are only found in meat:

Carnitine: supports male fertility, mitochondrial function, supports heart health and fertility [31]
Taurine: This antioxidant can reduce glycation, reduce oxidative stress, and improve mental health [32]
Carnosine: Supports heart health, reduces glycation, and protects telomeres for anti-aging benefits [33]
Creatine: improves cognition and protects against neurodegeneration. Supports athletic performance, and heart health [34]

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%

Beef Liver

Beef liver is near the healthiest food in the world. In fact it’s so nutrient-packed that you have to eat it sparingly to protect from nutrient overload–specifically vitamin A. Just a 3.5 ounce serving 2-3 times a week will deliver all its benefits.

Vitamin A

The Vitamin A in liver comes in a variety called ‘preformed’, which is more easily absorbed and utilized in your body than the vitamin A found in plant foods. Vitamin A is essential for maintaining healthy skin and vision [13][14].

B Vitamins and Copper

Beef liver is also loaded with B vitamins that play many roles including the metabolism of fat into energy. B vitamin combined with liver’s copious amounts of copper help maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption [15]

The folate (another B vitamin) in beef liver is critical for healthy fetal development. [16]

Heme Iron

The heme iron in liver is significantly more bioavailable than non-heme iron in plant foods [17]. It’s critical to forming red blood cells, turning food into energy, a healthy immune system, cognitive health, and fertility [18][19].

Nucleic Acids

Though not accounted for on nutrition labels nucleic acids are important nutrients that offer numerous physiological processes. Beef liver contains uniquely high amounts of nucleic acids which support: [20] [21]:

Healthy immune function
Digestion
Muscle recovery
reduced oxidative stress, inflammation
Metabolism

Liver contains an enzyme called cytochrome P450. This compound participates in hormone production, detoxification, and the overall 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%

Oysters

Oysters are one of the healthiest foods to eat in the world thanks to a rich nutrient profile that helps:

Reduce oxidation
Support fertility
Improve body composition

Many people know that oysters are high in immune-supporting zinc, with 605% per 3.5 oz serving. Lesser known is that oysters are one of hte best dietary sources of vitamin D. This makes them especially healthy for people who live in latitudes where you don’t get much sun, and during gray winter months.

The zinc, vitamin D, and selenium in oysters work synergistically to support immune function [15]. Vitamin D has been shown to help fight viral infections including COVID-19 [15][16][17].

A 3.5 ounce serving of oysters provides many hard-to-get vitamins and minerals

RAW OYSTER CALORIES	68 CALORIES	% RDV
PROTEIN	7 grams	8%
FAT	2.5 grams	1%
CARBS	3.9 grams	4%
VITAMIN D	320 IU	80%
VITAMIN B1	0.1 mg	7%
VITAMIN B3	1.4 mg	7%
VITAMIN B12	19.5 mcg	324%
IRON	6.7 mg	37%
MAGNESIUM	47 mg	12%
PHOSPHORUS	135 mg	14%
ZINC	90.8 mg	605%
COPPER	4.5 mg	223%
MANGANESE	0.4 mg	18%
SELENIUM	63.7 mcg	91%

Salmon Roe

Salmon roe, has long been considered one of the healthiest foods to eat in the world, even by indigenous populations who made salmon roe a part of traditional pregnancy diets.

Salmon roe provides abundant omega-3 fatty acids EPA and DHA, critical to healthy brain function [18].

The abundance of nutrients in salmon roe including omega-3 fatty acids EPA and DHA, along with B12, selenium, high levels of vitamin D, and E support various health goals including:

Reduced inflammation
Neuroprotection
infant brain development
Fertility for men and women
cognitive performance
Mood support
heart health
Immune function.

Salmon Roe nutrition per 100g

NUTRIENTS	AMOUNT
CALORIES	250 kcal
CARBOHYDRATE	2.90 g
FIBER	0 g
SUGARS	0 g
FAT	14.0 g
SATURATED FAT	2.04 g
MONOUNSATURATED FAT	4.13 g
POLYUNSATURATED FAT	4.12 g
OMEGA-3 FATTY ACIDS	3.50 g
OMEGA-6 FATTY ACIDS	0.31 g
PROTEIN	29.20 g
VITAMINS
COBALAMIN (B12)	20.0 mcg	333 %
VITAMIN E	10mg	66%
VITAMIN D	232 IU	58 %
CHOLINE	247.5 mg	45 %
PANTOTHENIC ACID (B5)	3.50 mg	35 %
VITAMIN C	16 mg	26 %
RIBOFLAVIN (B2)	0.36 mg	21.2 %
PYRIDOXINE (B6)	0.32 mg	16.0 %
VITAMIN E	2.68 mg	13.3 %
FOLATE	50.0 mcg	12.5 %
VITAMIN A	91 mcg RAE	10.1 %
THIAMIN (B1)	0.14 mg	9.3 %
Selenium	65.5 mcg	93.6%
Magnesium	300 mg	75%
Iron	11.88 mg	66%
Sodium	1500 mg	62.5%
Phosphorus	390 mg	39%
Calcium	275 mg	27.5%

Dark Chocolate

Minimally processed chocolate with at least 70% cocoa can be one of the healthiest foods to eat. Its inclusion in this list of the healthiest food in the world has mostly to do with its powerful antioxidant properties combined with non-oxidizing saturated fats.

It’s worth noting that antioxidants are less important when eating a diet low in oxidizing foods. Unfortunately, the standard American diet is loaded with oxidizing added sugar and PUFA vegetable oils.

One study found that dark chocolate offered greater antioxidant activity, along with more polyphenols, and flavanols than any other tested fruits including acai and blueberries [19].

Other studies have found these antioxidant properties of chocolate to powerfully decrease oxidized (bad) LDL cholesterol. In people with high cholesterol, dark chocolate has been shown to increase HDL (good) cholesterol and decrease total LDL [20].

These positive effects on cholesterol are thanks to powerful antioxidants that enter the bloodstream where they protect lipoproteins against oxidative damage [21][22][23].

The heart-protective effects are so powerful that in a large study looking at 470 older men found that chocolate reduced the risk of heart disease by 50% over a period of 15 years [24].

While a separate study found that consuming dark chocolate at least 5 times per week lowered heart disease risk by 57% [25]. Still more studies have found that consuming chocolate at least twice per week reduced risk of calcified plaque in the arteries by 32% [26].

Chocolate is also healthy for your skin. The flavanols in dark chocolate have been shown to improve the flow of blood to the skin, increase hydration and desnity of skin, and protect against sun damage [27].

Dark Cholate Nutrients per 3.5 oz.

Nutrients	Amount
Fat	31.2 g
Saturated fat	18.6 g
Monounsaturated fat	9.5 g
Carbohydrates	59.5 g
Fiber	7 g
Protein	4.9 g
Iron	8 mg	46%
Potassium	555 mg	12%
Caffeine	42.7 mg

Avocados

Avocados are high in both macro and micronutrients that many people eating modern Western diets lack. On a ketogenic diet avocados are one of the few low-carb foods high in potassium and vitamin C.

Avocados are a good source of many B vitamins, including folate. Folate plays a key role in the production of red and white blood cells in bone marrow, DNA and RNA, and fetal development [27]

For people practicing vegan or vegetarian keto, avocados are an important staple. However, since avocados are a plant food with plant toxins, some people do have mild to severe allergies [*][*]

The potassium in avocados is essential for nervous system function and blood pressure regulation, and protective against stroke and hypertension [28][29].

A study showed that eating the equivalent of 1 avocado a day for 12 weeks lowered concentrations of fecal bile acid while increasing the diversity of healthy gut bacteria [30].

Nutrients in a medium Hass avocado

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%

Eggs

Eggs contain all the nutrients–healthy fats, proteins, vitamins, and minerals– needed to grow an entire animal, so it’s no wonder that they’re one of the healthiest foods to eat in the world.

A nutrient highlight is an egg’s choline content. Your body needs choline to produce the neurotransmitter acetylcholine, which is crucial for memory, mood, and intelligence. Choline also plays a key role in synthesizing DNA, which is especially important for infant brain development [35].

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%

Anchovies

These little fish are indeed one of the healthiest foods to eat in the world, thanks to their combination of healthy fats, abundant protein, and complex of micronutrients.

The B3 in anchovies is crucial for converting food into usable energy. The very high levels of selenium support heart health and thyroid function [48] [49]

Anchovies are fatty fish offering more omega-3 eicosapentaenoic acid (EPA) than nearly every other fish, including the much-lauded salmon.

The high selenium and Omega-3s in anchovies can help prevent tumor growth and is 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%

Beef Kidney

Beef kidney is another organ meat that makes the list of the healthiest food to eat.

Let’s start with anchovie’s tremendous concentration of B12, which is over 1000% per 100-gram serving.

Kidney also offers the rare, organ-specific amino acid L-ergothioneine that directly supports the health of your own kidneys [53].

This superfood provides another rare amino acid called ergothioneine, which supports fertility [54].

Kidney is also prized for the saturated fat encasing it, called suet [55]. high in stearic acid, suet can help reduce body fat and improve mitochondrial function [56].

Beef Kidney: Raw
Based on 100 grams
Calories	99
Fat	3.1g
Protein	17.4g
Net Carbs	0.3g
VITAMINS		%Daily Value
Vitamin AVitamin A IU Thiamine Riboflavin Niacin Folate Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E	419μg1397IU 0.4mg 2.8mg 8mg 98μg 0.7mg 27.5μg 9.4mg 1.1μg 0.2mg	47%– 24% 168% 41% 25% 52% 1146% 16% 8% 2%
MINERALS
CalciumIron Magnesium Phosphorus Zinc Copper Manganese Selenium Retinol Lycopene	13mg4.6mg 17mg 257mg 1.9mg 0.4mg 0.1mg 141μg 419μg 20μg	2%58% 5% 26% 13% 22% 8% 202% – –

What About Kale?

Most people think of kale as extremely healthy due to its vitamin and mineral content, but in fact, Kale pales in comparison to every food on our list.

See for yourself how kale stacks up against eggs below.

routinely shows up o

As you can see, eggs are far more nutritious.

Interestingly, even the nutrients like Vitamin A and Vitamin K, in which Kale famously shines, have some very important caveats.⁠
⁠
Vitamin K which Kale appears to be loaded in is specifically Vitamin K1. Research is now showing, however that Vitamin K1, which is found in plant sources like Kale, is inferior to Vitamin K2 which is found in meats and cheese.⁠
⁠
Similarly, 4 cups of Kale has 135% of your “vitamin A” which appears to be better than the 49% found in 3 large eggs. But that’s not the whole story. Vitamin A found in plant foods isn’t even vitamin A, it’s Beta Carotene, a vitamin A precursor. Vitamin A found in animal-based foods like eggs is already in its preformed, bioactive state and is much easier to absorb.⁠
⁠
According to various studies, Preformed Vitamin A, Retinol, absorption efficiency ranges between 75% and 100%. On the other hand, studies show that the absorption efficiency of β-carotene may be as little as 3%, ouch!⁠

Additionally, Kale appears on the Environmental Working Group’s “Dirty Dozen” list of vegetables to be avoided.

When tested, 92 percent of kale had high levels of residue from at least two pesticides that are carcinogenic, even after washing.

The Healthiest Food to Eat in the World: The Takeaway

Contrary to popular belief the healthy food to eat in the world isn’t plant-based. Rather, these foods are mostly whole animal foods, replete with healthy fats, protein, and complex blends of essential micronutrients.

These views are reflected in the eons-old eating patterns of traditional cultures. Pioneering researcher Dr. Weston Price tracked the robust health of traditional cultures to the foods they ate–specifically nose-to-tail animal-based foods rich in fat-soluble activator vitamins A, D, and K2.

He found that traditional diets centered around many of the foods on this list contained 400% more water-soluble vitamins and 1000% more fat-soluble vitamins than the Standard American Diet of his time.

Choice between Keto and Paleo diet. Healthy lifestyle concept. 3D rendering, illustratio

Paleo vs Keto: Which is Healthier

February 20, 2022/in Keto Keto Diet, Paleo Diet /by Liam McAuliffe

The paleo diet and keto diet are two of the most popular wellness trends in the world. And both claim to be inspired by how our caveman ancestors ate. However, when it comes to keto vs paleo, there are major differences to be aware of, both in terms of accurately recreating the diets of ancient humans and health outcomes.

In this article we’ll compare paleo vs keto, looking at the similarities and differences, along with the pros and cons of each.

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What is Paleo?

The paleo diet focuses on eating the types of foods presumed to have been eaten by early humans during the paleolithic era.

These foods include meat, fish, vegetables, and fruit. Paleo eliminates dairy, grains, legumes, processed foods, and sweeteners.

The philosophy behind paleo is that after eons of evolution our bodies are genetically designed to consume the foods of our paleolithic ancestors.

This approach is based on the fact that for most of human evolution, foods that arose with agriculture and dairy did not exist. A full 70% of modern foods are products of the agricultural revolution which began only 10,000 years ago [1]. By contrast, the paleolithic periods lasted nearly two million years.

The foods allowed on a paleo diet 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

Critics point out that the term ‘paleo’ is merely a marketing term and does not accurately represent the diet of ancient humans.

Most of the vegetables, fruit, and oils permitted on the paleo diet did not exist in the paleolithic period.

For our ancestors, nuts and seeds were few and far between and required a lot of processing to remove poisons. Meat on the other hand was abundantly harvested from large animals (megafauna) that roamed the globe for most of the paleolithic period. So it’s likely that nearly all paleolithic humans got 55-95% of their calories from meat.

What is Keto?

The ketogenic diet (keto) is a high-fat low-carb, moderate-protein diet.

Drastically reducing carbohydrate intake triggers your metabolism to break down fat stored on the body, and to use fat from food as the primary energy source. Some of this fat gets converted into energy molecules called ketones.

When your body is producing high levels of ketones, 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. [6]

Paleolithic Keto

Many people who practice keto, view it as an ancestral way of eating that more accurately represents the eating patterns of paleolithic people than the paleo diet. In this way, keto can be viewed as a correction or update upon the paleo diet.

Keto Macros

There are various types of ketogenic diets, but they all call for macronutrient ratios within these ranges:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

People practice keto for various possible benefits, many of which have been supported by research including [2][3][4][5]:

Protection against diabetes
Supporting cancer treatment
Reduced risk of Alzheimer’s
Reduced epileptic symptoms
Weight loss
Reset gut microbiome

What Paleo and Keto Have in Common

Though paleo and keto have their own specific rules, they do share some important things in common.

Whole Foods

Both keto and paleo emphasize whole foods. These are foods that haven’t been processed through modern industrial techniques and are generally fresh (not preserved) before they are cooked or reach your plate.

Common whole foods include:

Meat
Fish
Vegetables
Fruits
Nuts

For both of keto and pale the elimination of processed foods loaded with industrial fats, processed grains, and added sugars is a key factor in their health benefits [6].

It’s worth noting that there are many packaged and processed foods labeled as ‘paleo-friendly’ and ‘keto-friendly’. In the case of paleo, these foods may meet paleo standards of ingredients, but not of freshness. While ‘keto-friendly’ processed foods often meet macronutrient ratios but contain various unhealthy industrial ingredients.

For a rundown of whole foods, keto snacks click here.

Eliminate Refined Sugars

Keto calls for dramatically cutting carbs, and paleo calls for eliminating processed foods. These two rules mean that both diets cut out essentially all added sugars.

One exception on keto is the small amount of sugar in some keto ice cream recipes.

When it comes to paleo, no refined sugars does not necessarily mean a low sugar diet. Honey, maple syrup, and fruit are all sources of sugar that are not restricted.

Eliminate Grains and Legumes

Both paleo and keto eliminate grains and legumes. The reasoning overlaps and diverges in interesting ways.

For paleo dieters, legumes and grains are eliminated because they were not part of the diet humans evolved on.

Central to the reasoning behind their elimination is that they contain plant toxins and antinutrients. These naturally occurring compounds including phytoalexins, lectins, phytates, phytohormones are part of a plant’s defense mechanisms [7][8][9].

When consumed by humans, these plant toxins can contribute to numerous health problems stemming from digestive issues, nutrient deficiencies, and leaky gut.

A standard keto diet eliminates legumes and grains because they are very high in carbs. However, many keto dieters, especially those practicing the carnivore diet, take an evolutionary perspective by eliminating or greatly reducing all plant foods to avoid plant toxins.

This approach is supported by recent research suggesting that for most of human history our caveman ancestors were apex predators that ate mostly meat [10].

Focus on Healthy Fats

Both keto and paleo call for consuming healthy fats while eliminating processed fats, especially from vegetable oils.

Keto puts much greater emphasis on fats in general since they account for 70-80% of daily caloric intake.

Butter and ghee, are featured on keto but eliminated on paleo.

Some Shared Health Benefits

Both paleo and keto have been shown consistent health benefits that overlap when it comes to weight loss.

One study looking at the effectiveness of paleo for weight loss in a population of postmenopausal obese women found 12.6% weight loss after 12 months [11].

Various other studies show that paleo can help reduce weight, waist circumference, blood sugar, and insulin levels while improving markers of heart health [12][13][14][15][16].

Various studies on low-carb, high-fat diets like keto, showed consistent short-term weight loss, reduced blood sugar, and insulin regulation [17][18].

A study looking at a Mediterranean keto diet for 22 obese men, found that all the participants had lost at least 30 pounds and reversed all markers of metabolic syndrome [19].

Paleo vs Keto: How They Diverge

Though paleo and keto share some similarities, they diverge in important ways that can lead to very different health outcomes.

Macronutrients

Paleo does not call for any specific macronutrient ratios and does not restrict carbs, whereas carbs are restricted and fat intake is boosted on keto.

Carbs

For most people, a paleo diet will be a relatively low-carb diet due to the elimination of high-carb grains, legumes, and added sugars.

But if you eat a lot of fruit, honey, and starchy vegetables, a paleo diet can be quite high in carbs. The allowance of these sweet foods can make it difficult to curb carb addiction and make the diet less effective at combating features of metabolic syndrome.

Keto calls for a dramatic reduction in carbs since restricting carbs is the key to activating ketosis. It also calls for centering your diet around healthy keto fats, fatty fish and seafood, and fatty keto meats.

Keto allows for some low-carb fruits, and low-carb keto veggetables.

Though these fatty foods can, and probably should be the center of a paleo diet, the mainstream paleo directions call for a focus on lean meats with only supplemental use of fats.

Dairy and Soy

Full-fat dairy like many keto cheeses, keto yogurts, butter, and ghee are important staples for many keto dieters.

However, there is a growing movement in keto to substitute A1 dairy products–due to intolerance of specific dairy proteins–with A2 dairy from specialized cows, goats, sheep, and buffalo.

Keto also allows for soy products like tofu, tempe, and soybeans, which can be an important source of protein for vegan keto dieters.

On paleo all forms of dairy are off-limits, as is soy because it is a legume.

Paleo vs. Keto: Which is Healthier

When comparing paleo vs keto, the big question is which is healthier?

The answer to this question depends in large part on how well you formulate your meal plan.

If you do “dirty” keto by focusing only on macronutrient ratios and allowing for processed foods high in industrial oils and chemical sweeteners, a paleo diet of whole foods will be healthier.

On the other hand, a high sugar paleo diet with lots of fruits, honey, and starchy vegetables can result in hyperinsulinemia. This condition is associated with infertility, metabolic syndrome, type II diabetes, heart disease, cancer, and neurodegenerative disorders [20][21][22]

If your goal is to activate the health benefits of a low-carb diet, keto is likely the best option. However it is possible to eat a low-carb paleo diet, but you’ll likely need to boost your fat intake to meat your energy needs, in which case you will essentially be going keto.

Side Effects

A standard paleo diet will have fewer side effects with transitioning from a Standard American Diet. Transitioning into ketosis can have unpleasant but temporary side effects.

These can be mitigated with simple strategies like staying well hydrated, adding more salt to meals, consuming more fat, and supplementing electrolytes.

Convenience

Paleo is less restrictive than a standard ketogenic diet because you don’t have to worry about limiting carbs. For this reason, it may be more convenient and easier to stick with.

In the long term, many people practice a hybrid version of keto and paleo. This entails focusing on whole foods like fatty meats and low-carb fruits and veggies while elminiating grains and legumes, but without being very strict about macronutrient ratios.

This flexible approach allows people to cycle in and out of ketosis and is a version of what’s called a cyclical keto diet.

Keto vs Paleo: The Bottomline

The ketogenic diet means dramatically cutting carbs and increasing fat intake. It’s been shown effective for weight loss, controlling blood sugar, protection against neurological and metabolic disorders, and can reset the gut microbiome.

The paleo diet calls for eating whole foods and eliminating dairy, grains, and legumes. Though the paleo diet purports to include only foods that were eaten by paleolithic humans, it’s more of a marketing tactic.

Paleolithic humans did not have access to the vast majority of fruits, vegetables, nuts, and seeds that modern paleo dieters eat. It’s also likely that our ancestors prized animal fats and organ meats over the lean meats championed by paleo dieters.

For most people, the healthiest most sustainable option will be a hybrid diet centered on fatty animal foods, supplemented with low-carb fruits and veggies, while eliminating grains, legumes, added sugars, and all processed foods.

3D illustration of 'INFLAMATION' title on medical documents. Medicial concept.

Inflammation: Acute, Chronic, and Causes

February 19, 2022/in Immune System Chronic Inflammation, Inflammation /by Liam McAuliffe

When our body’s immune response is functioning properly, inflammation is a temporary response that actually helps the body heal. Inflammation is designed to limit invasions of bacteria and help our cells repair after injury. But when it doesn’t turn off, inflammation simmers at a chronic level, damaging healthy cells instead of healing damaged cells, and contributing to the so-called diseases of civilization, including coronary heart disease, obesity, hypertension, type 2 diabetes, epithelial cell cancers, autoimmune disease, and osteoporosis.

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What is Inflammation?

Inflammation is the body’s natural response to protecting itself from infection and a process of healing injury [1].

Humans evolved inflammation as an essential immune system process for survival in the absence of modern medication such as antibiotics.

Inflammation occurs when chemicals in white blood cells are released into body tissue. These chemicals increase blood flow to affected areas, resulting in warmth and swelling.

Temporary vs Chronic Inflammation

For people with a healthy immune system, practicing a healthy lifestyle, and living in an environment with low exposure to toxins, inflammation is temporary. It is activated only when needed and deactivated once injury is healed and infection is resisted. Temporary inflammation lasts a few hours to a few days.

Common stressors that activate temporary inflammation include:

Infection
Injury
Toxins

Signs of temporary inflammation in the healing process:

Swelling
Edness
Pain and soreness

Chronic Inflammation

When inflammation doesn’t turn off, it becomes chronic inflammation [2]. Over time, chronic inflammation damages DNA leads to internal scarring and causes tissue death in nearly every organ in the body [3][4]

can increase your risk of inflammatory diseases, including [5].

Heart disease
Asthma
Alzheimer’s disease
Parkinson’s disease
Arthritis
Diabetes mellitus
Cancer
Infertility

Physiological Causes of Chronic Inflammation

Zooming into to physiological perspective, chronic inflammation is caused by various events and processes including[6][7][8]:

Not eliminating the thing causing acute inflammation such as infectious organisms that resist defenses and remain in tissue for long periods of time.
Repeated exposure to low levels of irritants including industrial chemicals, air pollutants, silica dust, and dietary stressors like plant toxins and antinutrients. All of which cannot be thoroughly eliminated by natural processes.
Autoimmune disorders in which the immune system responds to views healthy tissue as a threat and attacks it, resulting in various diseases like rheumatoid arthritis (RA), asthma, and lupus.
Defects in cells responsible for turning inflammation on and off.
Recurrent acute inflammation.
Stressors like high impact exercise, psychological stress responses, chronic sugar intake, alcohol consumption, and smoking leading to oxidative stress, free radicals, and advanced glycation end products (AGEs).

Lifestyle Causes of Chronic Inflammation

Chronic inflammation and related diseases are an epidemic of modern civilization. The reasons for its prevalence are numerous. These include:

A mismatch between our evolutionary physiology and modern lifestyles
Exposure to toxic chemicals and irritants
High impact exercise
Chronic exposure to inflammatory foods containing plant toxins, industrial vegetable oils, and added sugars.

Ancient Genes vs. Modern Stressors

Human genes and physiology are nearly identical to those of our hunter gatherer ancestors of 100,000 years ago.

Our genes evolved to control the regulation and recovery of inflammatory processes within a hunter gatherer lifestyle [4][ 5]. In modern life, our genes operate in an environment that features numerous chronic stressors that our inflammatory response system was not designed for.

A sedentary lifestyle, psychological and emotional stress due to loneliness and isolation, exposure to industrial toxins, and diets high in plant toxins and added sugars all subject our body to constant threats eliciting inflammatory responses.

Leaky Gut and Chronic Inflammation

The discordance between the diets our caveman ancestors evolved on, and modern diets results in exposure to various plant foods and processed foods that can lead to intestinal permeability or leaky gut.

Proteins in grains and legumes called lectins can bind to our intestinal lining, breaking down our protective membrane. This allows molecules to pass into our bloodstream and be carried to areas of the body where they shouldn’t be. The body defends against these antigenic molecules through inflammation.

This process of gut permeability and inflammation in the body has led many researchers to view leaky gut as a root cause of various inflammatory and autoimmune diseases [6].

Source: F1000Res.

Chronic Inflammation and Modern Diseases

The discordance between our genetic inheritance and modern lifestyles and environments may be the root cause of various diseases associated with chronic inflammation.

According to the World Health Organization (WHO) and research conducted by the Rand Corporation [6]:

Diseases related to chronic inflammation are the most significant cause of death worldwide
Diseases related to chronic inflammation will increase persistently for the next 30 years
60% of Americans have at least one chronic inflammatory condition
42% of Americans have more than 1 chronic inflammatory condition
12% of American adults have 5 or more chronic inflammatory conditions
Worldwide 3 out of 5 people die from chronic inflammatory diseases including stroke, respiratory diseases, heart disorders, cancer, obesity, and diabetes

Diagnosis of Chronic Inflammation

On its own chronic inflammation is difficult to diagnose. In many people, it may be simmering unnoticed for years before erupting in to disease and disorder.

However, there are markers in the blood that can indicate the presence of chronic inflammation including. These include C-reactive protein (CRP) indicating general infection and inflammation. High-sensitivity C-reactive proteins indicate inflammation in the heart.

Impact of Diet on Inflammation

Your food choices can play a significant role in both producing and combatting inflammation.

The Standard American Diet exposes people to high levels of known inflammatory compounds, including:

Plant toxins
Vegetable and seed oils
Added sugars
Excessive alcohol

Foods to Avoid

Foods known to increase inflammation include :

Processed foods high in carbs
Fried foods
Processed meats
High toxin plants like legumes and grains
Fruit juice and dried fruit
A1 Dairy
Vegetable oils (other than olive oil)

Food to Eat

Fatty fish, like sardines, salmon, mackerel
Organ meats
Fresh fatty meats
A2 Dairy, from goats, buffalo, and specialized breeds of cows
Moderate amounts low carb fruits, especially berries
Olive oil

Inflammation: The Takeaway

Inflammation is a natural process that your body uses to heal injuries and fight infections. When the body is functioning properly, inflammation is temporary.

Chronic inflammation occurs when the natural inflammatory process doesn’t turn off. Various factors lead to chronic inflammation mainly having to do with modern diet and lifestyle choices, along with exposure to modern industrial toxins. Many processed foods can be considered industrial toxins.

You can reduce your risk of chronic inflammation by quitting smoking, drinking less alcohol, properly preparing your food, especially grains and legumes, reducing sugar, and eliminating plant foods high in toxins.

bags with cereal grains (oat, barley, wheat, corn, beans, peas, soy, sunflower)

Foods High in Lectins to Avoid

February 17, 2022/in Lectins Antinutrient, plant toxins /by Liam McAuliffe

Plant Lectins are sticky proteins that bind to glucose molecules. They’re a key plant defense mechanism that protects them against predators [1]. When humans eat high lectin foods like legumes, grains, and nightshades, lectins can bind to parts of the human body including the intestinal lining, causing inflammation, leaky gut, and related chronic autoimmune responses [1].

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Why Eliminate High Lectin Foods?

Though a recent development, the lectin free diet calls for removing high lectin foods. Doing so allows your body to switch from damage control via chronic inflammation, to restoration and repair mode.

It’s important to note that inflammation is an evolved natural response the body uses to combat harmful pathogens and to promote wound healing.

For nearly 2 million years up to 10,000 years ago, humans ate mostly meat with essentially none of the high lectin grains, sugars, vegetables, and industrial oils that make up the bulk of the standard American diet [2]

In the modern diet, about 30% of the foods are high in lectins [4].

Fast Facts: High Lectin Foods

Lectins are sticky proteins that bind to carbohydrates
Lectins can bind to the gut leading to intestinal permeability AKA leaky gut and chronic inflammation
High lectin foods include legumes, grains, nightshade vegetables, squash, A1 dairy, conventionally raised meat

Discordance Theory

The idea of eliminating lectins is part of the “discordance theory”. This means that there is a discord between the foods humans evolved eating and thriving on, and the industrial foods we eat due to modern agriculture, convenience, and economic forces [5].

Since lectins bind to sugar, the modern high sugar, high lectin diet may be especially capable of fueling chronic inflammation due to lectin binding to sugar molecules in our joints, between our nerve junction, within our myelin sheathes, and between our intestinal cells [3][4].

To put this in perspective, 15% of the calories in an American diet come from grains (mostly processed). And 22% of calories come from added sugars [5].

Add in another 20% of calories from lectin containing vegetable oils and that’s 57% of our calories coming from foods that when consumed together can enhance their individual inflammatory properties.

Lectin Mineral Binding

Lectins are known as antinutrients for their ability to bind to and leach minerals from the body. Eating high lectin foods can inhibit our body’s ability to absorb important nutrients including zinc, iron, and calcium [5].

Damage to the gut wall from lectin binding can also interfere with your body’s ability to absorb and assimilate nutrients from food.

The foods with the highest concentrations of lectins are found in legumes, grains, and nightshade vegetables. Let’s look at some of the standouts from each category.

High Lectin Legumes

Legumes high in lectins include many common foods, including beans, peas, soybeans, lentils, along with peanuts and cashews that most people think of as nuts.

Red Kidney Beans

Red kidney beans are among the foods with the highest concentration of lectins.

Raw kidney beans contain 20,000–70,000 hau. As little as five raw kidney beans can cause symptoms of toxicity like cramps and vomiting.

However, once cooked well (preferably in a pressure cooker), the lectin content is reduced to a “safe” level of 200-400 hau. Though this level of lectins may be ok for healthy people, it may still be enough to cause problems for people with digestion issues like IBS [6].

Nutritionists like to point out that kidney beans are a good source of low-glycemic, or slow-digesting carbs. But if you’re on a low-carb or keto diet, there is no real benefit to consuming carbs.

Cashews

These pseudo-nuts are extremely high in lectins. As Dr. Gundry points out, workers shelling cashews have to wear protective gloves to ward off their caustic properties. Cashews are actually part of the poison ivy family and contain various associated plant toxins [7].

Peanuts

The lectins in peanuts are some of the most heat resistant. One study found lectins in the bloodstream of groups of people who ate raw and roasted peanuts [8]

This study also indicates that peanut lectins had crossed the intestinal barrier into the bloodstream, a sign of intestinal permeability or leaky gut.

When studied in test tubes, peanut lectins have been found to increase the growth of cancer cells [9].

On the other hand, peanuts can provide antioxidants, linking them to reduced risk of heart disease and gallstones [9][10][11]. However, there are numerous other sources of powerful antioxidants like many orange-hued keto seafoods, and low carb fruits that do not contain lectins.

Soybeans

Though soy is everywhere and is often touted as a healthy plant-based protein, soybeans are a very high lectin food.

If you chose to consume soybeans it’s important that you cook them at very high heat. Studies show that dry or moist heat cooking at 158°F (70°C) for several hours did not reduce lectin content.

Whereas cooking soybeans at 212°F (100°C) for at least 10 minutes denatures nearly all their lectins [9]

Other ways of reducing lectins in soybeans include fermentation, which can reduce lectins by 95%. And sprouting, which has been shown to reduce lectins by 59% [10] [11].

However, even when you reduce lectin content, soy products are high in phytohormones. Consuming these estrogenic plant toxins can contribute to poor muscle tone, water retention, and non-differentiation of cellular function in general. [12][13]

Grains

Popular grains like quinoa, wheat, and corn contain high levels of lectins. Most people have heard of the lectin gluten, and millions of people are now avoiding it for good reason.

Wheat

Wheat products including refined wheat, whole wheat, and wheat germ spikes blood sugar, are low in nutrients, and relatively high in lectins. Yet, because of industrial agriculture wheat is a staple for 35% of the world’s population.

Gluten is a term for a family of lectins found in wheat and various other grains.

The body responds to gliadin, one of the gluten lectins, as a threat by activating inflammation of the gut lining. It also flattens the intestinal villi–the microscopic hair-like structure lining your gut. Over time this response leads to permeability in the gut. [4]

Studies show that within about 15 hours after wheat products, small fragments of gliadin can enter the bloodstream and the inflammatory damage spreads to other body tissues [14]

Raw wheat and wheat germ contain around 300 mcg of lectins per gram [15]. While whole wheat flour contains around 30 mcg of lectins per gram [16].

It’s worth noting that when cooked properly, most lectins in wheat products are eliminated [17][

The absence of lectins in most cooked wheat products has led some researchers to theorize that celiac disease is actually an allergic response to the pesticide glyphosate (AKA round up). This pesticide is found on nearly all conventional grain products in America. The use of glyphosate tracks remarkably closely with increased instances of celiac disease [18][19].

Corn

Corn, like most grains, is very high in lectins. While accounting for 60% of the world’s food production, many people eat corn that is minimally cooked. Low heat and minimal cooking of corn preserves their lectin content and passes them into the bodies that consume them.

Over time, lectins that attach to insulin receptors can contribute to insulin resistance, increasing chances of high blood pressure, inflammation, and type 2 diabetes [20][21][22].

Quinoa

Hailed as a gluten free alternative to wheat, quinoa is a high lectin food when not prepared properly.

The ancient Incas eliminated lectins and other antinutrients like phytates, by soaking, fermenting, and cooking their quinoa.

Modern studies show that when properly prepared, it is possible to remove all detectable lectins from quinoa [23].

Nightshades

Nightshades are one of the most common families of plants you’ll find at the grocery store, and they all contain high levels of lectins.

Popular nightshades include:

Potatoes
peppers (bell and hot peppers, including jalapenos)
eggplants
goji berries
Tomatoes

All of these foods contain lectins, concentrated in higher levels in their seeds and peels.

Tomatoes

Unlike the lectins in various grains and legumes, the lectins in tomatoes are not eliminated by high heat processing [24].

Studies looking at the effects of tomato lectins on animals have shown mixed results.

One study on rats found that tomato lectins bind to the gut wall, but didn’t appear to cause damage [25].

While a study on mice found that tomato lectins can cross the gut barrier into the bloodstream [26].

If you are to eat tomatoes be sure to remove their skins and all seeds–these are the parts with the highest lectin content.

Potatoes

Potatoes are the most popular member of the nightshade family, yet contain various toxic and antinutrient compounds known collectively as phytoalexins.

Many people report adverse effects of eating potatoes, especially when damaged, sprouting, and undercooked.

Animal and test-tube studies suggest that lectins can be linked to potato allergies in humans, though no human studies have been conducted [27].

Lectins in Conventional Meat

Conventionally raised animals and poultry are fed diets high in raw, high lectin feeds, especially corn and soy.

We know that lectins from food can accumulate in animal tissue. And this has led some experts to warn that conventional meat may be a high lectin food.

To avoid lectins in meat, always select pasture-raised, grass-fed, and organic options. So-called “free-range” poultry and cattle are raised with high lectin feed.

Vegetable Oils

Vegetable oils are highly processed industrial products made from high lectin beans and seeds.

Common high lectin vegetable oils include:

Corn oil
Soybean oil
Sunflower oil

Many vegetable oils are made from GMO crops that have even more lectins for the purpose of resisting pests.

The fats in vegetable oils are also primarily Omega-6’s, contributing to an Omega-6 to Omega-3 imbalance that has been linked to inflammation [28]. Additionally, these conventional seeds and legumes are sprayed with the same glyphosate pesticides (Roundup) as wheat.

Consuming vegetable oils can subject your body to a triple dose of inflammatory compounds.

Dairy

Most American dairy comes from cows that produce the A1 dairy casein protein beta-casomorphin-7. This protein acts much like a lectin and has been associated with various health issues including [29][30][31][32]:

Type 1 diabetes,
Cardiovascular diseases
Autism (in people with immune deficiencies)
Schizophrenia (in people with immune deficiencies)
Sudden infant death syndrome
Apnea
Constipation

On the bright side, A2 dairy from goat, sheep, buffalo milk, and specific breeds of cows contains the A2 dairy protein. A2 dairy has been shown to be far easier to digest [33][34].

Squashes

Lectins are also found in abundance in the skins and seeds of a variety of popular squashes, including [35]:

Pumpkin
Acorn squash
Zucchini
Butternut squash

High Lectin Foods: The Takeaway

Between 33-60% of the foods most people eat are high in lectins. For vegans and vegetarians, the percentage is higher.

Though a significant portion of lectins can be eliminated through proper processing, eating an abundance of high lectin foods can lead to chronic exposure with cumulative effects.

In addition to lectins, many high lectin grains and legumes contain various plant toxins and antinutrients and have been exposed to toxic pesticides.

You can avoid lectin exposure by centering your diet around grass-fed and pastured meats, fish, A2 daily, proper preparation of grains and legumes, and by practicing a carnivore diet.

Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts

February 14, 2022/in Keto, Carnivore, Nutrition Keto Foods, Speed Keto /by Liam McAuliffe

Speed keto is a new type of ketogenic diet that calls for eating only one large keto meal a day. Yet most of us are accustomed to eating three meals with snacks in between, which means we often far exceed our caloric needs. So, we’ve created this speed keto meal plan to help you get the high-quality calories and macros you need to enter ketosis quickly.

A well-formulated speed keto meal plan centers on nutrient-dense foods loaded with healthy fats and proteins along with abundant vitamins and minerals.

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What is Speed Keto

Speed keto is a recent addition to the pantheon of ketogenic diet variations. It was created by health coach Harlan Kilstein. And as the name implies, it’s all about getting into ketosis quickly.

Ketosis is a metabolic state where your body breaks down stored body fat, and the fat you get from food into powerful energy molecules called ketones. It is important to note that experts like Dr. Kiltz hold that our bodies are always burning fat as our primary fuel, even when we don’t have high levels of ketones.

In addition to supplying energy to most of the cells in your body, ketones nourish the growth of new cells stimulated during intermittent fasting while starving potentially cancerous cells. [1]

Speed keto combines the ketosis-stimulating power of intermittent fasting with keto’s high-fat, low-carb way of eating.

To speed up ketosis, speed keto calls for 20 hour fasts. For most people, this cuts down the time it takes to enter ketosis from 2-4 days to 1 single fasting/feasting period.

Most speed keto meals will be close to the standard keto macro percentages for fat, carbs, and protein.

Why Do People Practice Speed Keto?

People practice speed keto for many purported benefits inherent to both keto and intermittent fasting, including:

Simplifying your lifestyle
Improving/resetting gut health
Weight loss
Stimulating autophagy (cellular renewal)
Reduced inflammation
Increase hormonal sensitivity and balance

Speed Keto Meal Plan Foods

Speed keto meals are centered around fatty meats and nutrient dense animal foods:

Ruminant meats–steak, lamb, bison, venison
Fatty keto fish–mackerel, anchovies, salmon
Keto seafoods like oysters, crab, and salmon roe
Organ meats like liver, kidney, and bone marrow
Eggs
Healthy keto fats like butter, tallow, ghee, and coconut oil
Pork belly
Full fat keto cheese and dairy
Keto friendly veggetables
Small amounts of Keto friendly fruits
Nutrient rich organ meat supplements when fresh organ meats are hard to source
Small amounts of keto nuts
Small amounts of keto friendly seeds like chia and pumpkin seeds

Foods to Avoid on OMAD

Vegetable and seed oils
Sweets and snacks
High carb grains like wheat, rice, quinoa, oats
Added sugars, dried fruits, fruit juice, and soda

Speed Keto Foods Chart

RUMINANTS

PORK

POULTRY

FISH

SEAFOOD

ORGAN MEATS

WILD MEATS

FAT

EGGS

DAIRY

FRUITS AND VEGGIES

Beef

Lamb

Bison

Goad

POrk Belly

Fatty cuts of pork

Chicken

Duck

Goose

Game hen

Turkey

Qual

Pheasant

Salmon

Halibut

Mahi-mahi

Trout

Tuna

Cod

Arctic Char

Sardines

Anchovies

Mackerel

Herring

swordfish

Snapper

Walleye

Oysters

Shrimp

Prawns

Lobster

Mussels

Scallops

Crab

Clams

Liver

Heart

Brain

Kidney

Sweet-

Breads

Pancreas

Tongue

Tripe

Bone Marrow

Testicles

Elk

Venison

Antelope

Bear

Rabbit

Boar

Rattlesnake

Kangaroo

Tallow

Lard

Butter

Ghee

Chicken eggs

Duck eggs

Goose Eggs

Ostrich eggs

Quail Eggs

Butter

Ghee

Cream

Creme Fraiche

Cheese

Full-fat

yogurt

Blackberries

Strawberries

Sweet potato

Russet Potato

Cantaloupe

Watermelon

Kiwi

Asparagus

Cauliflower

Avocado

Coconut

7 Day Speed Keto Meal Plan

Following the speed keto food lists above means a meal plan centered around high fat animal foods, healthy fats, whole fat dairy, supplemented with some low carb fuits and veggies.

It’s worth noting that the standard American diet generally calls for around 2500 calories per day. However, these calories come from processed high-carb foods. In fact, Americans get nearly 25% of their calories from fast food!

When you substitute processed carbs with healthy fats from whole animal foods, you will likely find your meals far more satiating, leading to better appetite control and desire for fewer total calories.

Day 1: Pork Belly wrapped Asparagus w/ Parmesan

Food	Calories
12 oz Pork Belly	1075
6 oz Asparagus w/ 4 tablespoons parmesan cheese	120
2 tbsp tallow	230
1 Deviled egg	200
1 cup beef bone broth	45
Kiwi	40
TOTAL	1710

Click here for a pork wrapped asparagus recipe to get started with.

Day 2: Salmon Belly with Dill Creme Fraiche, and Scrambled Eggs

Food	Calories
10oz Salmon belly	750
2 tbsp butter	204
2 oz creme fraiche with fresh dill	230
2 eggs scrambled	144
1 avocado	322
¼ Canteloupe	100
TOTAL	1760

Click here for a salmon with creme fraiche and dill recipe, just substitute salmon belly for filet.

Day 3: Lamb Chops and Asparagus

Food	Calories
Rack of lamb	1320
6 oz asparagus (sauted in tallow)	120
2 tablespoons tallow	230
1.5 oz. dark chocolate	240
TOTAL	1910

Click here for a delicious keto lamb chop and asparagus recipe.

Day 4: Tuna Salad and deviled eggs w/ anchovies

Food	Calories
12 oz tuna salad w/ homemade olive oil mayonnaise	663
3 deviled eggs	600
3 anchovies	30
40 grams Greek Olives	80
½ cup blackberries/w cream	30
4 oz heavy cream	404
TOTAL	1807

Click here for a fantastic keto tuna salad recipe. And here for a homemade olive oil mayonnaise recipe.

Day 5:Short Ribs and Broccoli Rabe

Food	Calories
12 oz beef short ribs	1036
2 deviled eggs	400
6 oz broccoli rabe	12
2 tbsp olive oil	239
½ cup strawberry	35
1 cup cottage cheese	213
TOTAL	1935

This instant pot keto short ribs recipe is a great place to start.

Day 6: Ribeye steak and Eggs scrambled with pancetta

Food	Calories
12 oz Ribeye Steak (untrimmed)	1200
2 Eggs (scrambled)	200
1 avocado (top eggs)	322
½ cup blackberries	30
2 oz heavy cream (to top berries)	202
TOTAL	1954

Day 7: 80/20 Ground Beef with Beef Liver and Zucchini Gratin

Food	Calories
12 oz 80/20 grass fed ground beef	924
3 oz grass fed beef liver	160
4 oz cheddar cheese	480
1 avocado	322
1 Zucchini	30
2 oz heavy cream	202
2 tbsp butter	204
TOTAL	2322

Need a little guidance when it comes to beef and liver burgers? Click here.

This keto zucchini gratin recipe will help you round out this satiating meal.

What to Drink on Speed Keto

There are specific guidelines for what to drink while intermittent fasting. On speed keto you can supplement your calories during the speed keto feeding window by adding heavy cream, butter, ghee, and coconut oil to tea or coffee.

During the fasting hours stick with black coffee, plain tea, and mineral water.

Speed Keto Meal Plan: The Outlook

Fitting all your calories into a single meal on speed keto can be intimidating. But if you focus on fatty cuts of meat and supplemented with high quality fats, it can be easier than you think.

Many people practicing speed keto find that focusing time and energy on making and consuming only one large meal frees up tremendous amounts of time and mental space to focus on new hobbies, better job performance, and deeper relationships.

Bare feet of woman standing barefoot outdoors in nature, grounding and forest bathing concept.

Earthing and Grounding: Science, Benefits, How to

February 11, 2022/in Immune System, Mind, Body, Smile Earthing, Grounding, Inflammation /by Liam McAuliffe

‘Earthing’ and ‘Grounding’ are two names given to therapeutic techniques that connect the body to the natural electrical properties of the earth for various health benefits.

At first, this may sound a little woo-woo. But the science behind earthing and grounding is compelling: The earth is abundant in free electrons (negatively charged) that when connected to the body can help neutralize free radicals, providing antioxidant and immune boosting properties [1].

It’s worth noting that the type of grounding we’re talking about here is different than the “grounding” in mental health settings where people practice mindfulness activities and breathwork to regulate the nervous system and reduce anxiety.

In this article, we’ll explore the science of grounding and earthing, the health benefits of grounding, and how to practice earthing, both indoors, and outside.

[TOC]

What is Earthing?

Earthing, also known as grounding, refers to the practice of connecting your body to the natural electrical charge of the earth. Earthing is as simple as regularly walking barefoot outdoor, lying on a beach, and swimming in natural bodies of water.

Earthing and grounding can also be practiced indoors with the use of inexpensive grounding systems including pads and patches that connect to the grounding socket of your household electrical circuit [2].

Benefits of Earthing and Grounding

Though the research is still emerging, people practice earthing and grounding to support their health and wellness in various ways. Purported benefits include:

Reduce fatigue and increased energy
Reduce chronic pain
Reduce inflammation
Faster recovery from exercise
Enhance/elevate mood
Reduce blood pressure and hypertension
Support heart health
Improve Sleep Quality

How Earthing Works

It is believed that earthing and grounding affects an electrical matrix shared between the earth and all living cells, including those that constitute the human body.

The belief is that grounding connects the body to the earth’s natural field of subtly negatively charged free electrons. The electrical conductivity that exists throughout this matrix can neutralize free radicals (unpaired electrons) in the body. This activity may provide immune defense functions similar to antioxidants [2].

The Science on Earthing and Grounding

The science on grounding is still emerging, and most have been fairly small. Yet, the results are remarkably beneficial and come with almost no risk or side effects.

Reduces Fatigue and Pain

A 2019 randomized control trial looking at the effects of grounding (earthing) on massage therapists using grounding mats found that:

“As a group, therapists experienced significant increases in physical function and energy and significant decreases in fatigue, depressed mood, tiredness and pain while grounded as compared to not being grounded.

At one-month following the study, physical function was also increased and depressed mood and fatigue were decreased” [2].

Earthing to Reduce Inflammation

A 2020 review study found that grounding had significant anti-inflammatory effects.

The authors found that, “Grounding reduces or even prevents the cardinal signs of inflammation following injury: redness, heat, swelling, pain, and loss of function. Rapid resolution of painful chronic inflammation was confirmed in 20 case studies using medical infrared imaging.”

Increased Circulation

The same review study cited research demonstrating that grounding increased blood flow to various areas of the body, including the face. See image below:

Grounding for Sleep

A 2004 study looking at the effects of grounding during sleep via the use of earthing mats found that, “grounding the human body to earth (“earthing”) during sleep reduces night-time levels of cortisol and resynchronizes cortisol hormone secretion more in alignment with the natural 24-hour circadian rhythm profile.”

Interestingly, the changes to sleep quality were most apparent in female participants.

The researchers also found that participants reported less pain and stress [3]

Combining earthing techniques with bedtime yoga poses may increase your sleep quality.

Exercise Recovery

A 2015 study looking at the effects of grounding patches for exercise recovery showed that they significantly affected the presence of inflammatory and repair markers in the blood including neutrophils and platelets [3].

These findings suggest that grounding may positively influence healing and pain relief.

Grounding for Hypertension and Blood Pressure

The first study looking specifically at the effects of grounding on blood pressure was conducted in 2018.

During the 12 week study all 10 participants with hypertension showed significant improvement in systolic levels. Improvements renegade from 8.6%-22.7%, with an average 14.3% decrease [4]

How To Practice Grounding and Earthing

You can practice grounding both indoors and outside, when awake, and when sleeping.

Earthing is extremely easy to practice since it simply requires tapping back into the original connection that humans have to the earth by making direct physical contact.

Earthing Outdoors

Most people ground outside by taking off their shoes and socks and standing on bare earth, rock, or grass. Placing your hands on the earth or laying your whole body down are also effective.

Simply walking around barefoot, laying on the beach, and swimming in natural bodies of water are all grounding techniques that most of us do without even knowing it.

Walk around barefoot in the grass
Lay on the beach or earth–have a picnic!
Wade and swim in natural bodies of water

Indoor Grounding

Grounding indoors requires specific equipment like grounding mats, socks, and sheets. Many of these products plug into the grounding socket in your electrical outlets. This grounding socket is connected by wires to a rod placed into the earth. It’s already there as part of your normal electrical wiring and easy to tap into.

Using a grounding mat in conjunction with a standing desk may be an effective way to improve your in-office health routine.

Indoor Grounding Equipment

Earth and Grounding: The Takeaway

Earthing and grounding are two words for the same set of techniques used to reconnect us to the electrical properties of the earth.

The belief is that all cells, including those that make up our bodies, are connected to an electrical matrix with the earth. The earth has an abundance of negatively charged free electrons that when connected with our bodies, provide antioxidant and immunological benefits.

Though the research is still emerging, studies suggest that grounding and earthing may offer powerful positive benefits including reduced inflammation, improved wound healing, reduced blood pressure, faster muscle recovery, and improved sleep.

Lectins 101: Antinutrient You Should Know About

February 11, 2022/in Lectins antinutrients, plant toxins /by Liam McAuliffe

Lectins are one of the numerous antinutrients found in plant foods. Defined as proteins that bind to carbohydrates, lectins are part of a plant’s defense mechanisms, protecting them from being eaten by pests. Among the foods people eat, lectins are found primarily in legumes and grains.

Though plant toxins and antinutrients are news to most people, you’ve probably heard of gluten, a prevalent and problematic lectin consumed in abundance as part of the standard American diet.

In this article, we’ll explore all things lectin, including their possible effects on health, and how to avoid them.

[TOC]

What is a Lectin?

Pea Lectin

Lectins are proteins that bind to carbohydrates. They are found in virtually every class of organism including plants, microbes, animals, and humans.

When it comes to lectins in our diets, we’re focusing on lectins in plant foods. Lectins are part of a plant’s defense system against pests [1]. But when ingested by humans, they can cause digestive issues and inhibit our body’s ability to absorb various nutrients including zinc, iron, and calcium [2].

Are Lectins Bad for You?

Though research into the effects of consuming lectins is still emerging and more needs to be done, studies have raised the question, are lectins bad for you? [3].

For people with IBS, IBD, Crohn’s, autoimmune diseases, and food sensitivities, a lectin free diet may be beneficial. [8]

Malnutrition

Lectins have been shown to inhibit the absorption of calcium, phosphorus, iron, and zinc [4]

Since lectins are found in the same legumes and grains that contain these minerals, the nutrient value of these foods may be much lower than stated on nutrition labels [5]

Some experts consider polyunsaturated fats (PUFA) in many plant and seed foods as antinutrients. When combined with lectins, PUFAs can inhibit trypsin and other digestive enzymes, leading to greater reductions in nutrient absorption [6].

Aging

These ‘sticky” proteins can bind to glucose and AGE molecules in joints, between nerve junctions, and within myelin sheathes, contributing to glycation and aging, along with inflammatory conditions like diabetes and arthritis [6]

Inflammation

Lectins may be the active compound in many inflammatory plant foods. In studies, lectins have been shown to exacerbate inflammation associated with IBS and autoimmune conditions like rheumatoid arthritis [9]

People with IBS and leaky gut are also more susceptible to the negative effects of lectins, and their effects can be felt immediately.

Disrupt Intestinal Flora and Hormone Signaling

When these proteins bind to cells lining the digestive tract, they can disrupt intestinal flora growth and hormone signaling [7]

Lectins and Leaky Gut

Lectin binding in the gut has also been associated with damage to the tight junctions among intestinal cells, leading to leaky gut, which has been linked to autoimmune disorders [7] [8].

Dr. Steven Gundry estimates that 90% of patients with autoimmune disorders have shown significant improvement after eliminating sources of lectins from their diets.

Digestive Problems

In addition to disrupting intestinal flora, hormone signaling, and contributing to intestinal permeability, some lectins like phytohemagglutinin are so acutely poisonous to the intestines that they can cause stomach pain, nausea, vomiting, and diarrhea [7]

Lectin Poisoning

Certain lectins are more poisonous than others. Castor beans and several other plants contain a poisonous lectin called ricin [9]. Ricin is such a powerful poison that itw was used by Walter White of Breaking Bad in attempts to poison his enemies.

Concerns about Lectins in GMOs

The lectin proheviein occurs naturally in rubber and has been synthesized in various genetically modified foods for its anti-fungal properties.

The inclusion of lectins from non-food plants has led some experts to forecast allergy outbreaks, especially in people with latex sensitivities [10].

In 1998, Doctor Arpad Pusztai revealed that lab rats fed GMO potatoes with an insecticidal lectin gene incured major damage to their immune systems, and vital organs including kidneys, spleens, and brains.

Though Dr. Pusztai had been a highly respected researcher for over 30 years, and though his findings were supported by over twenty scientists, he has been ridiculed by so-called “experts” funded by agricultural corporations [11].

Foods High in Lectins

The foods with the highest lectin content are:

Beans
Grains
Nightshade veggies
Dairy products

Lectins in Legumes

Most beans are high in lectins. Commonly consumed legumes that contain high levels of lectins include:

Lentils
Peas
Kidney beans
Black beans
Lima beans
Soybeans
peanuts

Lectins levels in raw kidney beans are so high that eating only a few beans can cause symptoms of toxicity including vomiting and diarrhea.

Once cooked kidney beans still contain 200–400 hau per serving, which is not enough to cause toxic symptoms in most people, but may exacerbate IBS and intestinal issues in vulnerable people [14].

The lectins in peanuts may be particularly resistant to degradation from heat. A study revealed the presence of lectins in the bloodstream of groups of people who ate raw and roasted peanuts [15]

Grains

Gluten is the most infamous lectins found in grains, but it’s only one of many. Grains that high contain lectins include:

Wheat
Wheat germ
Barley
Rye
Quinoa
Rice

To put these lectin levels into some context, the above grains contain around 3000 mcg of lectins per 100-gram serving. But with proper preparation you can dramatically reduce lectins and other antinutrients.

Nightshades

Popular nightshade vegetables containing lectins include:

Potatoes
Tomatoes
Eggplant
Peppers (bell, cayenne, paprika)

It’s worth noting that date studies have not shown lectins present in tomatoes to negatively affect human health [16].

Can Lectins be Beneficial?

Within the field of nutrition, there is some disagreement about the ultimate benefits and drawbacks of lectins. Some researchers point out that lectins may have antioxidant properties.

However, when we reduce oxidizing foods like PUFAs that we get from many vegetable oils, we don’t need to consume more antioxidants to offset them.

Some lectins have been shown to reduce inflammation, suggesting that more research needs to be done to better understand the link between inflammation on some lectins and not others [17].

There is also a belief among many mainstream nutritionists that because many lectin-containing foods also provide B vitamins, protein, fiber, and minerals, the nutritional pros outweigh the cons. However, this view seems short-sighted when considering that people can get a greater abundance of more highly bioavailable nutrients from animal products like meat, fish, and seafood, without exposure to plant toxins.

If you’d like to avoid lectins stick with the foods below.

Low Lectin Foods Chart

Animal products are generally lower in lectins than any other types of foods. Low-carb fruits and low-carb keto veggies are also viable options.

Low Lectin Animal Foods

FOOD	LECTIN CONTENT
FISH	Very low
BEEF	Very low
CHICKEN	Very low
EGGS	Very low

Low Lectin Fruits and Veggies

FOOD	LECTIN CONTENT
APPLES	Low
ARUGULA	Low
AVOCADOES	Low
BEETS	Low
BLACKBERRIES	Low
BROCCOLI	Low
CABBAGE	Low
CARROTS	Low
CAULIFLOWER	Low
CHERRIES	Low
COLLARD GREENS	Low
KALE	Low
MIXED GREENS	Low
LEMONS	Low
LIMES	Low
MUSHROOMS	Low
ONIONS	Low
ORANGES	Low
RADISHES	Low
RASPBERRIES	Low
SCALLIONS	Low
STRAWBERRIES	Low
SWEET POTATOES	Low

As you can see, many keto veggies are also low-lectin veggies.

Low Lectin Nuts

FOOD	LECTIN CONTENT
ALMONDS	Low
FLAX SEEDS	Low
HEMP SEEDS	Low
MACADAMIA NUTS	Low
PECANS	Low
PISTACHIOS	Low
PINE NUTS	Low
WALNUTS	Low

It’s worth noting that these low carb keto nuts are best enjoyed in moderation due to high omega-6 and fiber content [18]

Lectin-Free Foods: Healthy Fats

Since lectins attach to carbs, and fat doesn’t usually come with carbs, most fats have low, to no lectins. Healthy low lectin fats include:

ghee
Tallow
Lard
coconut oil
olive oil

How to Reduce Lectins in Your Diet

If you opt to continue eating lectin-containing foods there are methods you can use to protect yourself.

High cooking temperatures can remove the majority of lectins from most legumes.

One study showed that boiling red and white kidney beans can completely remove all lectin content [19].

Processing methods including soaking, sprouting, and fermenting can also reduce lectin levels. One study found that fermenting lentils for more than 72 hours can eliminate the majority of lectins. [36]

Lectins: The Takeaway

Lectins are antinutrients found in plants. These sticky proteins can bind to glucose in our bodies, raising the question, are lectins bad for you? Research shows that lectins can contribute to various health issues including:

nutrient deficiencies
leaky gut
Inflammation
Autoimmune disease
Digestion issues

The highest levels of lectins are found in legumes and grains. Reducing lectins in your diet may offer various health benefits including improved digestion, reduced inflammation and gut permeability, and greater nutrient absorption.

Selection food for CARNIVORE DIET. Seafood, Meat, megs and fat. Zero carbs diet concept.

OMAD meals: 7 Day Plan

February 7, 2022/in OMAD intermittent fasting, OMAD /by Liam McAuliffe

The OMAD (One Meal a Day) diet is a form of intermittent fasting that restricts your eating window to one meal. Most people take their OMAD meals in the late afternoon, allowing for a break in activities to digest such a large calorie intake.

People practice OMAD for its potential to promote various health and lifestyle benefits:

Simplicity
More time and mental space for focusing on career and relationship goals
Boost gut health
Weight loss
Cellular renewal (autophagy)
Reduced inflammation
Increase hormonal sensitivity and balance

However, it can be a challenge to fit 2000+ calories into one meal. In this article we’ll explore nutrient dense OMAD meal ideas that can help you start your OMAD practice off on the right foot, and make it more sustainable in the long run.

[TOC]

What to Eat on OMAD

Since OMAD requires you to eat all of your calories in one meal, the best OMAD foods will be extremely nutrient dense. In other words, they will be calorie-rich and feature high amounts of essential macronutrients–fat, protein–along with vitamins, and minerals.

It’s important to remember that OMAD diets aren’t aimed at calorie restriction, and most adults require 2000 calories per day. Over-restricting calories, and choosing high carb foods that provide minimal satiation can damage your immune system, thyroid function, and trigger hormone responses that actually make losing weight more difficult [1][2].

Foods to Eat on OMAD

Omad meals are best centered around the following nutrient dense foods:

Ruminant meats like steak, lamb, bison
Seafood including oysters and salmon roe
Fatty fish like salmon, mackerel, and anchovies
Organ meats like liver, kidney, and bone marrow
Eggs
Healthy fats like butter, tallow, ghee, and coconut oil
Pork belly
Low toxin fruits and veggies like avocado and berries
Organ meat supplements for bioavailable nutrients when fresh organ meats are hard to source or unpalatable

Foods to Avoid on OMAD

Industrial vegetable and seed oils
Processed foods
Low nutrient grains like wheat and rice
Added sugars, dried fruits, fruit juice, and soda
Veggies high in plant toxins like kale and spinach

OMAD Foods Chart

Ruminants

Pork

Poultry

fish

seafood

Organ meats

Wild meats

fat

Eggs

Dairy

Fruits and Veggies

Beef

Bison

Goat

Lamb

All types

Chicken

Duck

Goose

Game hen

Turkey

Qual

Pheasant

Salmon

Halibut

Mahi-mahi

Trout

Tuna

Cod

Arctic Char

Sardines

Anchovies

Mackerel

Herring

swordfish

Snapper

Walleye

Oysters

Shrimp

Prawns

Lobster

Mussels

Scallops

Crab

Clams

Liver

Heart

Brain

Kidney

Sweet-

Breads

Pancreas

Tongue

Tripe

Bone Marrow

Testicles

Elk

Venison

Antelope

Bear

Rabbit

Boar

Rattlesnake

Kangaroo

Tallow

Lard

Butter

Ghee

Chicken eggs

Duck eggs

Goose Eggs

Ostrich eggs

Quail Eggs

Butter

Ghee

Cream

Creme Fraiche

Cheese

Full-fat

yogurt

Blackberries

Strawberries

Sweet potato

Russet Potato

Cantaloupe

Watermelon

Kiwi

Asparagus

Cauliflower

Avocado

Coconut

OMAD Meals

Let’s put the above guidelines to practice with the formulation of 3 types of 7 OMAD meals to get your through the week. Each of these OMAD meal plans are centered on high nutrient animal foods supplemented with healthy fats.

Dr. Kiltz’s OMAD Meal Plan

For most people, Dr. Kiltz recommends a Carnivore Diet-inspired low-carb high-fat approach to OMAD. His foods are based on his BEBBIS Plan. of bacon, beef, bacon, eggs, butter, intermittent fasting, and salt, This approach allows for significant wiggle room/cheat days with the incorporation of french fries fried in animal fat (like duck fat) and Dr. Kiltz’s keto Ice Cream.

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].

Day 1: Ribeye drenched in salt and dipped in blue cheese butter⁠ + Duck liver Foie Gras

Day 2: Ribeye drenched in salt and dipped in blue cheese butter⁠ + a small side of pork belly

Day 3: Ribeye drenched in salt and dipped in blue cheese butter⁠

Day 4: Salami and Parmasean appetizer followed by Ribeye drenched in salt and dipped in blue cheese butter⁠

Day 5: Ribeye drenched in salt and dipped in blue cheese butter⁠ + Duck liver Foie Gras

Day 6: Ribeye drenched in salt and dipped in blue cheese butter + French Fries Fried in Wagyu Tallow or Duck Fat⁠ (french fries are a special treat that I only have once a quarter or so)

Day 7: Ribeye drenched in salt and brown butter + my Homemade Keto Certified Ice Cream⁠

OMAD Carnivore 7-Day Meal Plan

This OMAD meal plan is for the all-meat carnivore dieters.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Ribeye Steak and Eggs

raw oysters

Eggs and bacon

Salmon pan-fried basted with butter

80/20 ground beef covered in butter and sour cream
+

soft boiled eggs

Braised Pork belly

Raw oysters

Picanha steak with blue cheese butter

Duck Liver Foie Gras

Proscuitto and cheese charcuterie

Rack of lamb dipped in own fat drippings and butter

Beef short ribs
+

Prawns/shrimp dipped in butter

For more carnivore diet meal plants, click here.

Standard OMAD Meal Plan

A standard OMAD meal plan centers your meal around nutrient-dense animal foods with the addition of a few low-toxin fruits and veggies.

Day 1: Tri-tip and Potatoes

16 oz tri-tip roast
3 tablespoons tallow
1 medium russet potato.
2 kiwis

Calories: 1850

Day 2: King Salmon and Eggs

10 oz Salmon Belly
4 eggs
1 tablespoon creme fraiche
2 tablespoons butter
1 tablespoon olive oil
1 avocado
½ Cantaloupe

Calories:1870

Day 3: Pork Belly and Sweet Potatoes

12 oz pork belly
1 large sweet potato roasted with olive oil
1 tablespoon olive oil
3 tablespoons creme fraiche
8oz blackberries
½ cup yogurt with 1 tablespoon heavy cream mixed in

Calories: 2000

Day 4: Lamb Chops and Asparagus

Rack of lamb
6 oz. Asparagus sauteed in tallow
3 tablespoons tallow
1 medium roasted russet potato
1.5 oz dark chocolate
½ cup strawberries

Calories: 2000

Day 5: Tuna Salad and deviled eggs w/ anchovies

10 oz tuna salad with homemade olive oil mayonnaise
3 deviled eggs with anchovies and creme fraiche
2 tablespoons creme fraiche
3 tablespoons olive oil
2 stalks celery
¼ cup olives
1 oz anchovies
1 kiwi

Calories: 1750

Day 6:Short Ribs and Asparagus

12 oz beef short ribs
2 tablespoons tallow
6 oz. asparagus
1 medium russet potato
1 deviled egg with anchovies

Calories: 2000

Day 7: Ribeye steak and Eggs scrambled with pancetta

12oz. Ribeye steak seared in ghee
1 tablespoon ghee
2 Eggs scrambled with pancetta
1 oz pancetta
1/2 avocado (to top eggs)
1 tablespoon creme fraise (to top eggs)
1 cup blackberries

Calories: 2100

What to Drink on OMAD

You can supplement your calories during the OMAD feeding window by adding heavy cream and coconut oil to tea or coffee.

When not eating stick with water and unsweetened tea and coffee.

Why High Fat on OMAD

If you’re just starting out on OMAD and trying to lose weight, eating a high fat diet might sound counterintuitive.

But it makes sense when considering that the shift to OMAD requires your body to transition from processing chronically high amounts of carbs to breaking down proteins and fats as the primary fuel source.

During this transition, your body may resort to using stress hormones like cortisol to mobilize protein for use as fuel. [3]

For some people, this process feels tangibly stressful. Women may be especially susceptible to cortisol-related problems.

The best way to support your body in making the transition away from carbs and into fat and protein burning is to consume more fat and protein. Your body will adapt by creating more bile to metabolize fats, while becoming more efficient at turning protein into the carbs it needs via a process called gluconeogenesis [4].

For these reasons many people tend to combine OMAD with a keto diet, what’s known as speed keto.

OMAD Meals: The Takeaway

Eating one meal a day is a huge departure from the standard American diet of 3 meals plus snacks in between. For many people starting out this makes it difficult to figure out what to eat on OMAD.

At first, it can feel daunting to try and fit around 2000 calories into a single meal. However, if you focus your OMAD meals on nutrient dense animal foods, supplemented with low toxin fruits and veggies, you’ll both meet your caloric need and provide your body with an abundance of vital nutrients.

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