Metabolic Autophagy
Page 34
Definitely limit your peanut consumption because they’re high in omega-6s, phytonutrients, lectins, and tend to get oxidized on shelves. They’re not even nuts – they’re legumes that kind of look like nuts.
Food Source
Calories
(kCal)
Fats
(g)
Net Carbs
(g)
Protein
(g)
ACS
Almonds, 1 oz
170
15
3
6
LowTOR
Brazil Nuts, 1 oz
186
19
1
4
LowTOR
Cashews, 1 oz
160
13
7
5
LowTOR
Chestnuts, 1 oz
55
0
13
0
LowTOR
Chia Seeds, 1 oz
131
10
0
7
LowTOR
Coconut, dried, 1 oz
65
6
2
1
LowTOR
Flax Seeds, 1 oz
131
10
0
7
LowTOR
Hazelnuts, 1 oz
176
17
2
4
LowTOR
Madadamia Nuts, 1 oz
203
21
2
2
LowTOR
Peanuts, 1 oz
157
13
3
7
LowTOR
Pecans, 1 oz
190
20
1
3
LowTOR
Pine Nuts, 1 oz
189
20
3
4
LowTOR
Pistachios, 1 oz
158
13
5
6
LowTOR
Pumpkin Seeds, 1 oz
159
14
1
8
LowTOR
Sesame Seeds, 1 oz
160
14
4
5
LowTOR
Sunflower Seeds, 1 oz
150
11
4
3
LowTOR
Walnuts, 1 oz
185
18
2
4
LowTOR
Almond Butter, 2 tbsp
196
18
6
7
LowTOR
Peanut Butter, 2 tbsp
188
16
6
8
LowTOR
Cashew Butter, 2 tbsp
188
16
9
5
LowTOR
Macadamia Nut Butter, 2 tbsp
194
20
4
4
LowTOR
Here are the Dairy and Milk Foods You Can Eat:
Like said earlier, dairy is one of the most natural anabolic foods that support growth in growing organisms. However, it’s not optimal later in life because dairy also raises IGF-1 quite a lot, which will increase inflammation, insulin, skin issues, and accelerated aging.
Dairy can be subtly damaging for most people. Its main inflammatory insult comes from lactose, which can cause autoimmunity and allergies. There are 2 proteins in dairy – casein and whey. Whey gets digested quite rapidly, which is why it raises insulin and IGF-1. Casein is absorbed much slower, which is why it can promote more inflammation and things like skin problems.
To avoid additional inflammation from dairy, you should opt for organic, grass-fed, unpasteurized products. Commercial cattle get injected with antibiotics and steroids, which jeopardizes the quality of their meat and milk. It’s also higher in omega-6s but lower in the fat-soluble vitamins like K, A, and D. Pasteurizing dairy also denatures the casein proteins, which makes it harder to digest and more inflammatory.
You can make the argument that milk and dairy are „natural“ and very healthy because of its potent protein and fat content. However, Metabolic Autophagy isn’t about doing what’s „natural“ – it’s about optimizing human nutrition for longevity and performance.
Fortunately, things like butter and ghee are both virtually zero lactose and casein, which makes them relatively safe to consume. Very few people react negatively to these pure fats. Ghee is even clarified and devoid of allergens. It’s also valued in Ayurvedic traditions, which practices a very vegetarian heavy diet. Despite that, they still proponed the use of these healthy animal fats to some extent because of their nutritional value. Fat is essential.
It’s not recommended to be consuming dairy on a daily basis because you’d gain bigger benefits for both muscle hypertrophy as well as general health from other foods. If you do choose to consume it, then stick to 2-3 servings a week from raw unpasteurized sources.
Food Source
Calories
(kCal)
Fats
(g)
Net Carbs
(g)
Protein
(g)
ACS
Buttermilk, 1 oz
18
0.9
1.4
0.9
HiTOR
Blue Cheese, 1 oz
100
8.2
0.7
6.1
ModTOR
Brie Cheese, 1 oz
95
7.9
0.1
5.9
ModTOR
Cheddar Cheese, 1 oz
114
9.4
0.4
7.1
ModTOR
Colby Cheese, 1 oz
110
9
0.7
6.7
ModTOR
Cottage Cheese, 2%, 1 oz
24
0.7
1
3.3
ModTOR
Cream Cheese, 1 oz
97
9.7
1.1
1.7
ModTOR
Feta Cheese, 1 oz
75
6
1.2
4
ModTOR
Monterey Jack Cheese, 1 oz
106
8.6
0.2
7
ModTOR
Mozarella Cheese, 1 oz
85
6.3
0.6
6.3
ModTOR
Parmesan Cheese, 1 oz
111
7.3
0.9
10.1
ModTOR
Swiss Cheese, 1 oz
108
7.9
1.5
7.6
ModTOR
Marscapone Cheese, 1 oz
130
13
1
1
ModTOR
Cream, Half n Half, 1 oz
39
3.5
1.3
0.9
HiTOR
Heavy Cream, 1 oz
103
11
0.8
0.6
HiTOR
Sour Cream, Full Fat, 1 oz
55
5.6
0.8
0.6
ModTOR
Whole Milk, 1 oz
19
1
1.5
1
HiTOR
Milk, 2%, 1 oz
15
0.6
1.5
1
HiTOR
Skim Milk, 1 oz
<
br /> 10
0
1.5
1
HiTOR
Here are the Fats You Can Eat:
In addition to nuts and dairy, there are many other healthy fats we should be eating. Meat, fish, and eggs also have plenty of fats on them, but sometimes it may not be enough.
Although we can say that saturated fat isn’t the main cause of heart disease, it’s still not a superfood you could eat in unlimited amounts. The potential evolutionary trade-off of excess fat consumption simply isn’t a wise move and not optimal for longevity.
Instead, you should aim for eating more fattier pieces of meat that come with additional protein so you’d be getting more fat from whole foods. Adding the other healthy fats should be thought of as extra caloric fillers. And to bathe your vegetables in...delish.
Food Source
Calories
(kCal)
Fats
(g)
Net Carbs
(g)
Protein
(g)
ACS
Butter, 1 oz
204
24
0
0
LowTOR
Ghee, 1 oz
225
25
0
0
LowTOR
Lard, 1 oz
255
28
0
0
LowTOR
Beef Tallow, 1 oz
253
28
0
0
LowTOR
Avocado Oil, 1 oz
248
28
0
0
nTOR
Cocoa Butter, 1 oz
248
28
0
0
nTOR
Coconut Oil, 1 oz
241
28
0
0
nTOR
Flaxseed Oil, 1 oz
248
28
0
0
nTOR
Macadamia Oil, 1 oz
248
28
0
0
nTOR
MCT Oil, 1 oz
248
28
0
0
nTOR
Olive Oil, 1 oz
241
28
0
0
nTOR
Red Palm Oil, 1 oz
260
28
0
0
nTOR
Coconut Cream, 1 tbsp
49
5
1
0.5
LowTOR
Coconut Milk, 1 Cup, 240 g
552
57
13
5
LowTOR
Fats on Refeeds
As was stated already, you want to keep your fat intake as low as possible during refeeds. That’s why there’s no list of fatty foods. However, if you do choose to opt in for some junk food, you’ll have to stay mindful of your intake.
The fats in processed foods are the worst kind – vegetable oils and trans fats – which are bad for your health. Consuming them one day won’t do you much harm though, especially if you stay diligent on your diet for the rest of the week. Nevertheless…
You should eat your main course meals as clean as possible. I.E. you have a dish of curcumin-curry-chicken with some lemon juice and ketchup sauce on the side. It’s a low-fat mouthful and perfect for getting the necessary glycogen re-synthesis.
Afterward, you can opt-in for some less conventional health foods that your average guru highly warns against, such as low-fat ice cream or yogurt. You add in some mashed bananas, cottage cheese, grapefruit or even plain kid’s cereal. Including a little bit of gluten is a good idea because it reminds your body how to digest it safely. Yet again, a low-fat meal, but there’s still some fat in it.
The danger with fats is that they tend to oxidize if used improperly. That’s why heating some of them is out of the question. To not cause inflammation we need to be very wise with how we use our fats. Here’s a chart of the smoking points for different fats:
Fat Source
Smoke Point °C/F
Omega-6: Omega-3 Ratio
Unrefined Flaxseed Oil
107°C / 225 F
1:4
Unrefined Safflower Oil
107°C / 225°F
133:1
Unrefined Sunflower Oil
107°C / 225°F
40:1
Unrefined Corn Oil
160°C / 320°F
83:1
Extra Virgin Olive Oil
160°C / 320°F
73% monounsaturated, high in Omega 9
Unrefined Peanut Oil
160°C / 320°F
32:1
Semirefined Safflower Oil
160°C / 320°F
133:1, (75% Omega 9)
Unrefined Soy Oil
160°C / 320°F
8:1 (most are GMO)
Unrefined Walnut Oil
160°C / 320°F
5:1
Hemp Seed Oil
165°C / 330°F
3:1
Butter
177°C / 350°F
9:1, Mostly saturated & monosaturated
Coconut Oil
177°C / 350°F
86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium chain triglycerides (MCTs).
Unrefined Sesame Oil
177°C / 350°F
138:1
Lard
182°C / 370°F
11:1 high in saturated
Macadamia Nut Oil
199°C / 390°F
1:1, 80% monounsaturated, (83% Omega-9)
Refined Canola Oil
204°C / 400°F
3:1, 80% of Canola in the US in GMO
Semirefined Walnut Oil
204°C / 400°F
5:1
Sesame Oil
210°C / 410°F
42:1
Cottonseed Oil
216°C / 420°F
54:1
Grapeseed Oil
216°C / 420°F
676:1, (12% saturated, 17% monounsaturated)
Virgin Olive Oil
216°C / 420°F
13:1, 74% monosaturated (71.3% Omega 9)
Almond Oil
216°C / 420°F
Omega-6 only
Hazelnut Oil
221°C / 430°F
75% monosaturated (no Omega 3, 78% Omega 9)
Peanut Oil
227°C / 440°F
32:1
Sunflower Oil
227°C / 440°F
40:1
Refined Corn Oil
232°C / 450°F
83:1
Palm Oil
232°C / 450°F
46:1, mostly saturated and monosaturated
Palm Kernel Oil
232°C / 450°F
82% saturated (No Omega 3)
Ghee (Clarified Butter)
252°C /485°F
0:0, 62% saturated fat
Rice Bran Oil
254°C / 490°F
21:1, Good source of vitamin E & antioxidants
Refined Safflower Oil
266°C / 510°F
133:1 (74% Omega 9)
Avocado Oil
271°C / 520°F
12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.
Drinks and Beverages
The only drink you could ever need is still water, preferably spring water with more minerals. Unfortunately, that’s not possible all the time.
Water is one of the most essential things for life so you should get a high-quality source. Don’t drink fluorinated tap water that may have residues of plastics and god knows what else
in it. It also contains chlorine at high enough levels to be carcinogenic. Plus there’s the potential of heavy metal contamination from plumbing, especially in the city.
The cheapest and easiest thing you can do is get a countertop filter pitcher like Brita or Longlast. It’s not 100% ideal but the least you should do. (<$50)
Attach a carbon filter to your faucet ($50)
Get the reverse osmosis water filtration system for the entire house. It’s the golden standard for water filtration ($300)
Install a whole house carbon block filter system ($400-500)
Fortunately, on a fat-burning engine, you can create your own water endogenously during beta-oxidation. That water is deuterium depleted as well, which makes it lighter and healthier for the body. It’s amazing to think how being keto-adapted makes you so self-sustainable. I mean, you don’t have to eat food and can fast for days AND you don’t even have to worry about drinking water that frequently either because of creating it from your stored body fat. That’s a true life-hack for situations where you don’t have access to quality food or water.
In general, it’s not advisable to drink your calories – to have beverages with a bunch of extra sugars or fats. It’s just not ideal for satiety and leptin signaling. Plus, I think saving those calories for some fattier steak or vegetables is probably a much better option for both muscle growth and health.
Nevertheless, there are many zero calorie beverages or close-to-zero calorie drinks that are okay for consumption. How much or how often you choose to consume them has to depend on your own preference and individual choice.
Here’s a List of the Drinks You Can Consume:
Food Source
Calories
(kCal)
Fats