My dad has been working hard to craft nutrient dense moderate protein meals. For a while he was pursuing ketosis with a higher amount of dietary fat and his Bulletproof teas with extra butter after I introduced him to Dave Asprey’s version of “intermittent fasting” .
After an initial period of success he found he was putting on weight, becoming inflamed and his blood glucose levels were starting to drift back up.
He then started to go for a slightly higher amount of protein in line with the concepts described in Volek and Phinney’s four phases of a ketogenic diet chart. That is, during weight loss some of the fat being burned each day should come from body fat. Hence his meals needed to focus on getting adequate protein to support muscle maintenance and obtain other necessary nutrients, while significantly reducing dietary fat.
Once he did this he started losing weight and his ketones actually increased due to the body fat being burned. With adequate protein in place he then dialed down the dietary fat to the place that still comfortably satisfied hunger. From there he had some great results in terms of weight loss.
This meal of sardines, eggs, spinach, garlic, broccoli sprouts, avocado, goat cheese and a few walnuts is an example of one of those meals. The details are shown in the analysis below. As you can see it does well in terms of both the vitamins and minerals and the protein score. While there is not a lot of added fat in this meal (butter used for cooking) there is still 65% fat from whole foods.
The table below shows the nutritional data per 500 calorie serving.
|net carbs||Insulin load||carb insulin||fat||protein||fibre|