zlacker

>>atestu+(OP)
let me first post a shallow, obligatory complaint about the unreadability of this submission due to egregious scrolljacking.

for those interested without getting angered by weird scroll behavior, see below.

too bad there's such a focus on animal protein/products, which isn't all that good if you want to design a world-wide society of billions of people that's going to last into the next 1000 years. seems like at least half of the pyramid was designed by Big Agro lobbyists. other than that, i guess anything's better than what the average american eats now.

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Protein, Dairy, & Healthy Fats: We are ending the war on protein. Every meal must prioritize high-quality, nutrient-dense protein from both animal and plant sources, paired with healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives, and avocados.

Protein target: 1.2–1.6 grams per kilogram of body weight per day.

Vegetables & Fruits: Vegetables and fruits are essential to real food nutrition. Eat a wide variety of whole, colorful, nutrient-dense vegetables and fruits in their original form, prioritizing freshness and minimal processing.

Vegetables: 3 servings per day. Fruits: 2 servings per day.

Whole Grains: Whole grains are encouraged. Refined carbohydrates are not. Prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates that displace real nourishment.

Target: 2–4 servings per day.

>>isopro+b3
Stick with this list and kick the refined carbs, limit even whole grains and no sugar (including most alcohol) and it's actually difficult to be over 15% body fat even if you overeat all the rest (assuming no hormonal issues, that can throw a wrench into things).

>>cpursl+t5
Yes. As someone who's struggled with weight and finally approaching below 20% body fat as a man, I wish this had come out ten years ago. Nothing helped until I switched to this eating plan. It is impossible to overeat actual meat and veggies. (Note the actual meat part, eating processed meats loaded with carbs is not helpful)