Dietary Fats .com



KetoCodefit DIETARY guidelinesDietary FatsGrass-Fed butter (KerryGold)2-3Tbsp per dayToast/Oats/Veggies/Bacon or TurkeyFrying or bakingCoconut oilCoffee/tea and or shakes- 2-3x dailyAvocado OilFrying or baking (1-2tsp)String CheeseOlive OilBoiling and Salads(w/balsamic vinegar)Organic Peanut/Nut ButtersRaw WalnutsMCT OilWild Alaskan SalmonGheeFull-fat cheeseGrass-fed if possibleDietary Proteins-source grass-fed/local/pasture raised—if possible85% lean beefBone Broth Wild Alaskan SalmonGround Turkey BaconString CheeseWalnutsCashewsRaw Tree nutsTry to minimize almonds Organic Peanut Butter Brown Eggs—WHOLEStarches and Grains-prepared in pressure cooker/rice cooker w/coconut oilResistant StarchesRS-1—Plantains, un-ripened Bananas, raw potatoesRS-2—Grains and starches prepared in 1tbsp coconut oil-per 1/2 cupPressure Cooker/rice cookerRS-3---Starches (potatoes/rice) cooked THEN COOLED…can be reheated in frying pan or oven or eaten coldPotatoes baked in Avocado Oil/Butter (homemade potato chips lol) Rice/beans cooked in coconut oilWhite rice (NOT BROWN) and/or Jasmine riceWhite potatoes (primary)Red potatoes (secondary)Russet potatoes (tertiary)Black/Pinto/Kidney Beans (High Protein/fiber)Quinoa (High Protein)Lentils (very high protein)Whole Grain Bread (IN MODERATION)Fruits-in order of importance and impactBlueberriesNutritional Shakes/Smoothies--DailyGrapesIntra-workoutBananasIntra-workoutWatermelonPre-workout/post PineappleNever Post workoutRaisinsIntra-Post There are more of course these are just nutritional preferences. Contact me for other fruit options if you have questions---fruit consumption is about timing and physique goals.Vegetables- NON-GMO/Organic/Farmers Market/Fresh In order of anti-inflammatory and prebiotic diversity1-2 Servings in every cooked mealWatercressLightly blanchedBroccoliLightly blanchedRomaine Lettuce Salads/vinegar/Olive OilAlfalfaCauliflowerPicklesPre-bioticsIn BrineSquashSpaghetti Squash is great for mealsKaleBlanchedNever RawAsparagusCucumberRemove from dietBell PeppersTomatoesEggplantsProbiotics/PrebioticsApple Cider Vinegar2-4Tbsp/dy (usually w/coconut oil and raw honey)Resistant Starches2-3serving/dyKombucha As often as possibleFermented VegetablesCan ferment you own vegetables in homeKimchiBone BrothPicklesYogurtGrass-fedActive culturesHigh fat/Low sugarSpices/Seasonings-HAVE TO BE ORGANIC/FAIR TRADECayenneAdaptogenFor body fat loss and anti-inflammatoryCinnamonCoffee/Tea/ShakesGarlicAll MealsPink Himalayan Sea SaltAll MealsMorning water w/lemonCapsaicin Meals/performance shotAnti-inflammatory Black Pepper ................
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