My primary goal on my diet is to keep my insulin levels low. I’ll explain more about why later. To achieve this, I predominantly consume foods with a low-GI (Glycaemic Index) – probably lower than most would consider low. I thus avoid all sugars, carbohydrates (especially refined or processed), most fruits, and starches. I favour natural fats and proteins.
My secondary aim is to maintain a low level of body inflammation, which I will also explain more later. To achieve this, I avoid inflammatory foods. Rather conveniently, there is quite a cross over between high-GI and inflammatory foods (which I do not believe to be a coincidence). I avoid sugars, vegetable / seed oils, processed foods, fake fats (esp. trans fats), refined carbohydrates, and alcohol. I favour whole foods rich in nutritious and well formed, natural fats that are dominant in saturated and monounsaturated fats, whilst avoiding polyunsaturated fats. These foods also happen to include an appropriate amount of natural proteins.
My macronutrient goals that work for me, having been refined over years of experimentation are 10% carbohydrate, 20% protein and 70% fat. (My average over 2017 came to 12%/34%/54% respectively however).
Roughly speaking I observe the micronutrient guidelines, but I take them with a pinch of salt (literally) for reasons I will explain later. I like to eat a variety of foods that I believe will give me everything I need.
Overall, I want my diet to support me in:
- Never feeling hungry
- Maintaining a healthy weight
- Eating when I want to, rather than because I feel I must
- Having as much energy as I need, when I need it
- Achieving a healthy lipid panel (cholesterol, etc.)
- Blood sugar and insulin control
- Having low body inflammation
- Feeling happy and healthy