Chapter 15: Putting Nutritional Biochemistry into Practice

All diets rely on one of the following three strategies:

1. Caloric Restriction (CR): Eat less in total
2. Dietary Restriction (DR): Eat less of some particular element within the diet
3. Time Restriction (TR): Restricting eating to certain times

Caloric Restriction (CR)

CR is the most efficient way to lose weight. This is how bodybuilders lose weight while maintaining muscle mass.

Dietary Restriction (DR)

Carbohydrates

Proteins

US RDA: 0.8g/kg. We require much more than this.

Peter Attia recommends: 1.6 g/kg/day as the minimum. For active people, 2.2 g/kg/day

Protein intake should be spread out over the day. Ideal intake: 0.5g/kg/day of protein, 4x a day. Do protein shake, a high protein snack, two protein meals.

Fats

There are three types of fats:

1. Saturated fatty acids (SFA): palm oil, coconut oil
2. Monounsaturated fatty acids (MUFA): olive oil
3. Polyunsaturated fatty acids (PUFA): Omega-3 and Omega-6
4. Trans fats (banned): Partially hydrogenated vegetable oil (PHO)

Omega-3 PUFA can be divided into 2 groups based on its source:

1. Marine (EPA, DHA): Salmon and oil rich sea food
2. Nonmarine (ALA): nuts, flaxseed

Goal for fat state:

1. 55% MUFA
2. 30% SFA
3. 15% PUFA

MUFA » PUFA > SFA fat quality

Time Restriction (TR)

Considered the last resort.

Three types:

1. Time restricted feeding (eg: 16/8 16 hour fasting, 8 hour feeding)
2. Alternate-day fasting (ADF)
3. Hypocaloric fasting