Here you will find a simple list of what you should be eating to get the most bang for your buck. These are the only ones that I use as well.
ORGANIC – GRASS FEED BEEF, POULTRY, PORK, LAMB, EGGS, WILD GAME, ORGAN MEATS, SEAFOOD (INCLUDING SHELL FISH AND CRUSTACEANS WITH SARDINES AND HERRING BEING BEST
FATS AND OILS
ORGANIC – BUTTER, LARD AND TALLOW, AVOCADO OIL, VIRGIN OLIVE OIL, WALNUT OIL, COCONUT OIL, MCT AND C8 OIL, DUCK FAT, GOOSE FAT, GHEE, COCOA BUTTER
RASBERRIES, BLUEBERRIES, GRAPEFRUIT
ASPARAGUS, AVOCADOS, BROCCOLI, BRUSSEL SPROUTS, CABBAGE, CAULIFLOWERS, CELERY, CUCUMBERS (FRESH AND PICKLES, CELERY, EGGPLANT, GARLIC, GREEN ONIONS, KALE, LEAKS, LETUCES, MUSHROOMS, ONIONS. SALAD GREENS, MUSTARD GREENS, DANDELION GREENS (PRETTY MUCH ALL OF YOUR SAUTE GREENS) PEPPERS, PARSNIPS, RUTTABAGAS, OLIVES, SPAGHETTI SQUASH, TOMATOES, WINTER SQUASH, ZUCCHINI
NUTS AND SEEDS
BLACK CUMIN, BLACK SESAME, BRAZIL NUTS, CHIA SEEDS, COCONUT, FLAX SEEDS, HAZELNUTS, HEMP (SEEDS AND HEARTS), MACADAMIA NUTS, WALNUTS (BLACK AND ENGLISH), RAW CACAO NIBS
What you should be eating as a base percentage of your meals.
FATS: 75% – As much as you need within reason.
PROTEIN: 15% 50-80 grams a day. 1 gram per kilogram or 2.2 pounds.
CARBS: 10% 20-40 grams a day.
Most people do not eat enough fats when they first start and too much protein. On the protein try and keep it under 25 to 20 grams at one sitting. We do not worry about calories as much as keeping our Macros in order. I eat about 3,000 calories a day!
I fast for 18 hours and have a 6 hour eating window. I try and not eat 3 hours before bedtime to let my mitochondria work their best.