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The Ultimate Nutrient-Dense Day

Disclaimer: I’m no doctor.

I’ve been struggling with macronutrients in my low-calorie diet (doctor’s orders!), so today I put together a plan to fill up my daily RDAs (Recommended Daily Values), by remaining low fat and low calorie while filling up in quantity so I never feel hungry. I find this to be the ultimate way to get all the nutrients needed, never feel hungry, and still lose (or maintain) weight. And yes, despite the inclusion of some legumes, this is still Paleo.

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The Positives
– All RDAs are met with the nutrient-dense foods selected. This also means high quantity.

– Carbs are low at 140 gr “net” (average American eats twice as much). Fat is low at 25 gr. Ratio is 60% carbs, 20% fat, 20% protein.

– Soy-free, gluten- & grain-free, nuts-free, pescetarian. Optionally: dairy-free & shellfish-free.

– Omega3 to Omega6 is 1:1 (after adjusting the numbers for pastured eggs and Alaskan wild salmon), close to what tribal people eat.

– Fiber is close to 50 gr, which is close to what tribal people eat.

– Magnesium, the nutrient that 98% of Westerners are deficient of, is beautifully high!

– Enough protein that ensures we don’t lose muscle while losing weight.

– Saturated fat is way down! No fried foods, no added oils.

– Water requirements are filled up with food alone, before we even actually drink any additional water!

– High Folate (very good especially for women who want to get pregnant).

– All important ratios are respected (e.g. Phosphorus-calcium-magnesium, sodium-potassium, zinc-copper etc).

– High in anti-oxidants due the high-raw regiment and cleansing juices!

– Low-mercury, despite the seafood included.

– Some ingredients can be substituted for others to make the diet less boring and more balanced.

The Negatives

– Can be a bit expensive (but not terribly so).

– Requires some daily involvement because of the many ingredients.

– Canned oysters can be high in cadmium and lead. Suggestions below.

– You can’t socialize easily while eating this diet.

– Ideally, some supplementation is still required for optimization.

– No snacking (in order to reboot any leptin resistance).

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Breakfast Notes

– Prefer pastured eggs, to get more Omega3, so you reach that 1:1 ratio (the values in the diagram includes conventional eggs, which are higher in omega-6 instead). Do not hard-boil the eggs.

– I buy Artichokes in a can from Trader Joe’s, which are just artichokes in water.

– If you can’t do dairy, substitute that yogurt for an additional 25 gr of salmon for dinner.

– Throw away (or freeze) the pulp from the first juice of the day (the one that contains the beets). This discarding of the pulp brings the overall amount of calories consumed in the day to about 1200 (instead of the printed 1240 number), and fiber to 50 gr (instead of the 58 gr printed).

– Drink enough fluoride-free water during the day! And 1-2 cups of herbal (caffeine-free) tea.

– If you have joint pain or gut issues, drink 1 cup of reheated home-made bone broth (from pastured animals, or wild white fish), straight up, with a bit of lemon in it.

Lunch Notes

– Prefer to steam the broccoli and asparagus that boiling them.

– One to three times a week, substitute the broccoli for 100 gr of baked potato or sweet potato, or cauliflower. Too much broccoli can interfere with iodine intake and wreck havoc on your thyroid.

– Rinse well under cold water, and drain the oysters. Use the lemon juice on them.

– Once or twice a week, substitute the oyster can for a clams can ($1 at the Dollar store). Clams don’t acquire heavy metals as much as oysters do. Additionally, clams twice a week will give you more “heme” iron in your diet. Rinse, drain, lemon.

– If you can’t do shellfish, or even if you can do them, once a week or so, try 35 gr of wild sardines in water instead of oysters, with bone-in. Rinse, drain, lemon.

– Please note that from all the people who can’t eat shellfish, only 10% of them can’t do mollusks (e.g. oysters, clams). 90% of the people reacting on shellfish they react on crustaceans instead (e.g. shrimp). I get my oysters can from Trader Joe’s, smoked, but boiled is best.

– PRESERVE the pulp of the second juice in a plastic bag in your fridge.

Tea Time Notes (around 3-4 PM)

– PRESERVE the pulp of the third juice in the plastic bag in your fridge.

– All the three juices of the day can be made ahead of time during breakfast and then transport them to work using bottles. However, please note that vegetable juices are best drunk within 10 minutes of extracting them.

– For all juices and smoothies: pear can be substituted with apple, and Chinese apple-pear.

– Peaches can be occasionally substituted with fresh apricots or plums of the same weight.

Dinner Notes

– Steam or grill the wild salmon. Serve it with the wakame or soy-free sea-veggie salad, lemon juice, and raw chopped garlic clove.

– You can occasionally substitute the black beans for lentils, garbanzo, or kidney beans. Lentils will give you more iron and folate, kidney beans more fiber. Garbanzo don’t have much of anything in them though. I found black beans to be closer to a true burger taste.

To make the bean burgers:
* Drain the bean can, rinse very well (all lectins are in that canned water), drain. Weigh 100 gr.
* Chop the bell peppers, mushrooms, parsley.
* In a non-stick pan, add the above, and the beans, and stir often, until all liquid has evaporated.
* Add them in a food processor, and pulse until rough (just smooth enough to form burgers).
* In a big bowl, add the turmeric, ginger, some salt & pepper, maybe some hot sauce if desired, and the pulp of the two last juices of the day (not the first one that contained the beets in it).
* Add the food processor ingredients too, and mix well using your hands, to form 2.5″ burgers.
* Lie a parchment paper on a baking sheet, and bake the burgers at 375 F (190 C) for 20-30 minutes, or until cooked through, turning carefully once.
* Assemble your burgers: romaine lettuce, optionally some mustard, tomato slices, cilantro leaves, burgers. Enjoy!

– Use the cilantro raw, on top of your burger. The cilantro helps greatly in the detoxification of heavy metals. Hence the rather large amount of it.

– Observe the fresh lemon juice, turmeric, ginger, raw onion, and raw garlic mentioned. These are all detox agents, and some of them must be raw in order to work their magic.

– Blueberries in the smoothie can be substituted with blackberries, raspberries, strawberries, or a mix of all.

– Definitely get some camu-camu powder, as it contains adequate amounts of vitamin C required.

– If you’re not trying to lose weight, consider adding some more starches in your diet (e.g. rice, potatoes), or some avocado, and if you’re can eat land meat, maybe some pastured chicken too.

– You can substitute chamomile occasionally for herbal Greek Mountain Tea, if you can find that.

Supplementation Notes

Vitamin D3: 1000 IU, almost daily, with breakfast. Nearly everyone is deficient on it, since they don’t see the sun much. Avoid supplementation of D3 in the summer, because it can build up and cause toxicity. Check it via blood test in your yearly physical.

K2-Mk4 (not Mk7 or plain K): 5mg, 2-3 times a week, with breakfast. This transports calcium to the right place (bones and teeth, instead of arteries). This is the one vitamin that no Western food contains much, and requires supplementation. Tribal people get this vitamin from insects.

B-Complex without yeast, without folic acid (folate is ok), and methyl-B12 instead of Cyano-B12. Twice a week, with lunch.

Selenium, twice a week, with lunch. Sure, you could eat a Brazil nut once a week too instead of getting a pill, but brazil nuts only have as much selenium as the soil they grew up on. California Brazil nuts are low on selenium because of that, for example.

CoQ10 Ubiquinol (not Ubiquinone): 100mg, twice a week, with dinner. Required for those who don’t eat offal.

Vitamin E with tocotrienols, twice a week, with dinner. Required because we can’t have nuts in this diet.

– If you’re trying to lose weight or have a fatty liver like I do, get some choline too: 1 capsule, 2-4 times a week, with food.

– This diet is rich in Magnesium, but Magnesium is highly-dependant on the quality of the soil that the vegetables grew out of. So if you feel you need more due to poor soil conditions in your country, get the chelated version here. 25% of RDA (1 pill only), 2-3 times a week, 20 minutes before sleep.

Good luck! I surely will need it too!

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