Ray's Take

Is low-fat better or low-carb? Is fruit good? What should you actually eat? How much?

Everyone has an opinion on food and nutrition. Researchers and wannabe researchers definitely do. In fact they love arguing pointlessly about it.

My opinion is that the only important thing is that you find a nutrition plan that is sustainable.

Sustainable means you love what you eat, you don't feel like you are sacrificing, and you are making progress towards your objective.

Assuming you have an objective (IE "lose fat," "look hot," "gain strength," "prevent diabetes," "live longer," etc), and want to rethink your nutrition program, let me help.

I will go through what is agreed upon, not agreed upon, and the obvious takeaway to figure out the best program, for you.

1 - Energy balance

Everyone agrees

• Energy cannot be created or destroyed. It can only be transferred. This is the first law of thermodynamics. A fundamental law of physics
• Humans take energy in (calorie in) through food and drink. And use energy (calorie out) through living (basal metabolic rate), moving, and digesting (thermic energy).

People argue

• Why do people eat more calories? (availability of tasty refined carbs, insulin too high, social environment, etc)
• Different calories are metabolized differently, but how does this affect weight gain/loss?

RW OBVIOUS take

• Most people that want to "look better" should lose body fat.
• If you want to lose weight, you have to eat less energy than you burn (caloric deficit).
• If you have a caloric deficit, you must feel fully satisfied in the process (not hungry).
• Once you reach your body fat objective, just maintain with how you got there.

2 - Protein

Everyone agrees

• Protein is required for muscle synthesis. This means you need protein to build muscle.
• Even if you do not want to "build muscle," eating protein will help you keep muscle (very important).
• Protein is broken down into amino acids, of which 9 of them are essential (meaning our body cannot make them). We need these 9 essential amino acids.
• 1g protein contains 4 calories.

People argue

• How much protein exactly should you eat?
• How much is too much?
• Does timing of protein intake actually matter?

RW OBVIOUS take

• Eat more lean protein. Basically, as much as you want. You probably aren't getting enough now.
• I'd aim for 1g protein per lb of body weight. (150g protein per day for a 150 lb person). Studies show there is benefit for building and preserving muscle and strength at levels up to 1g protein per lb of body weight . There is no downside for most people as kidneys can handle way more than this. If you fall short at get 0.75g, that's fine.
• Have protein every meal. 1-2 palm sized pieces at least. No need to time exactly.
• When you eat protein from animal sources, you're usually also getting fat, so you should be aware of this.

3 - Veggies aka fiber and water

Everyone agrees

• Vegetables are mostly water - most are over 90% water! (see chart below).
• Water is 0 calories.
• Besides water, veggies (that grow above ground) are mostly fiber. Fiber are carbs that are hard to digest.
• There are two types of fiber - soluble (can absorb water), and insoluble (stringy). Veggies usually have both.
• Both types of fiber are necessary and have many benefits (link).
• Fiber is low calorie - soluble fiber has 2 calories per gram, and insoluble fiber is 0 calories per gram (estimates).

People argue

• Nothing really. No one argues that eating vegetables is good (other than crazy keto ppl that think there are too many carbs).

RW OBVIOUS take

• Eat maximum veggies. They are just fiber and water. Fiber and water are basically 0 calories, and will make you feel full. There are 5 plausible reasons why but who cares, just think about it, it's obvious. If you eat a lb of veggies, its actually 0.9 lbs of water and the rest fiber your body can't really digest. This will make you feel full and eat less other shit.
• Learn how to make veggies taste delicious, without adding too much fat (some fat is totally fine, keep reading).
• Be careful about potatoes, sweet potatoes, corn, and other starchy vegetables that usually grow below ground. Don't eat max of these.

4 - Fat and carbs (not refined carbs)

Everyone agrees

• Basically nothing

People argue

• Basically everything

RW OBVIOUS take

• There have been 100s of studies and millions of stories about how low carb or low fat is better. Let them argue. We don't care what is best for an overall population. We care about what is best for you. Period.
• Eat a lot of lean protein, and vegetables, and fill the rest with a moderate amount of fat and carbs.
• Most of your protein will come with fat -> eat max chicken breast (very lean) if you want, but if you have pork shoulder (more fatty), just watch your portions.
• You will need to add fat to veggies to make them taste good -> add olive oil for cooking, make guac for dipping, add dressing to salads. Just make sure to consider the portions.
• The best kinds of fat come from fish, olive oil, avocados, and nuts (unsaturated fats). Prioritize these if possible if you want to optimize for heart health/cholesterol.
• If you like carbs, go for unprocessed/whole grain if you can. Also, watch your portions.
• If you can, replace carbs with something higher fiber/water aka cauliflower rice instead of white rice, low-carb tortilla instead of regular tortilla, keto bread instead of regular bread. This works for me but its your choice. If you really want to keep a food, then do so, mindfully.

5 - Fruit

Everyone agrees

• Fruit is better than refined carbs
• Fruit has sugar

People argue

• Is the sugar bad?
• How bad is it?

RW OBVIOUS take

• If you like fruit, then have it.
• Prioritize ones with lower net carbs (berries are the best).
• Be knowledgable of net carbs, portion sizes and just be reasonable.
• Example: Have 1 apple, not 5 apples
• Example 2: Blueberries have more net carbs than other berries, but 1/4 lb is only 75 calories so its totally fine.

6 - Refined carbs and sugar

Everyone agrees

• Refined carbs are carbs that have been processed, so all the fiber is taken out, and often sugar is added - (white flour, chips, crackers, ice cream, candy, etc).
• These are bad. They are "empty calories" meaning no nutritional value and easy to eat a lot of calories.
• These increase insulin, which has negative effects on the body when levels are too high.

People argue

• Nothing (everyone thinks refined carbs are bad).

RW OBVIOUS take

• Just "know" which foods include refined carbs and sugar.
• If its worth it to you, then eat it. If it's not, don't.
• Always be aware of portion sizes.
• Example: I love gelato. I will eat gelato (a lot of it) when I am in Italy. I almost never eat gelato otherwise.
• Example 2: I really like pizza. I will make pizza at home with (00/all purpose flour) once a month or so (with guests), and have a slice or two (~400 calories). I never order dominos, pizza hut, or even fancy pizzas.

Putting it together

RW OBVIOUS take

• Eat the most lean protein and veggies as possible (max foods)
• Have fat, carbs, and fruit in moderation (good foods)
• Make sure eating refined carbs / sugary foods is really worth it ("know" foods) alcohol is a "know" food *- Gain knowledge about nutrition and how foods impact you**

Your goal is to develop a personal program in which you love what you eat, do not feel like you are sacrificing, and are making measurable progress toward your objective.
- If you are not loving what you eat -> learn how to cook better or add more foods you like
- If you are not making progress -> cut down on good and know foods. Increase max foods
- If you really need to eat pizza and ice cream every day -> sorry i can't really help. This is a personal decision.

I would highly recommend learning as much about nutrition as you can. I don't mean the biochemistry of how foods or processed. I certainly don't mean learning about research models. What I mean is learn how to read a nutrition label, understand the caloric density, macros (protein, fat, carbs), so you can decide if you want it and how much. For example, you should be able to look at a container of hummus, and decide if it fits into your plan and which one to buy.

There are so many ways to make max foods taste delicious while having a good foods to make you happy. Every single person's program will be different, but I'm confident you can find your own sustainable program.

Action item

RW OBVIOUS take

• Eat more lean protein and veggies in your next meal
• Eat less of everything else
• Check it in on our app, and write down how you feel

Bonus

• Learn how to cook

FAQs

Should I track my food?
Long term - no its too annoying
Short term - you can if you are the type of person that wants to know. If you do it, I'd buy a kitchen scale and weigh your food. Weighing is the only way to actually know how much you are eating, and tracking correctly. This can be very effective for learning about portion sizes.

Is there an easy way to estimate portion sizes
For veggies - eat as much as you want, it doesn't matter
For protein - a palm size piece is about 1/4 of a lb and ~25g protein
For oil - actually useful to use a measuring spoon. 1 tablespoon of oil is 120 cals and its easy to use 5+ tablespoons

Should I do intermittent fasting
I do. It's up to you. If you aren't hungry in the morning I think its a no brainer to skip that meal. However, not required. Whatever is sustainable.

Should I do 7 day fasting
I don't. I don't see how its worth it or sustainable. Be my guest if you want to try.

How do I know if my program is working
Measure the thing you care about. If its weight, then weigh yourself (weekly). Good is 1-2 lbs per week of weight loss. DEXA and body fat % is even better. If its diabetes, measure your hbA1c every 3 months or get a CGM.

Can I snack?
I'd try not to. Definitely do not eat mindlessly. If you are truly hungry then I'd go for a high protein bar (low sugar) or lean protein (turkey, etc.).

Drinks?
Don't drink calories. Water, 0 cal flavored water, coffee, tea are great.

Can I use artificial sugar
It's definitely better than regular sugar. The best are stevia, allulose, and I use the yellow packets (splenda). I think it tastes the best and not using that much so not worried about health dangers.