wants health, slow aging, good body composition, be satiated
want to reduce inflammatio, glycation, insulin
Want to increase ketones+, CR-+, Low carb +, autophagy+, ADCR+, protein+, fat+, paleo+
Need synthesis of pale and CR
The Whiton Diet
very high fat, very low carb
5-6 days a week (high fat paleo diet)
ULC less than 10%, High Fat -70%, moderate protein less than 20%
Drink a can of coconut milk a day. (getting up to 70% fat is the hardest)
meat, fish, eggs, vegetables, coconut (milk, cream, oil), butter, olibes, avocados, pickles,
sauerkraut, macadamia nuts, coffee/tea
There are safe carbs.
body composition and avoid western diseases
VLP (less than 3%), high fat (70%), moderate carb (25%)
Do some protein restriction
treat yourself to some carbs (150 grams of carbs)
Still stay clear of gluten
5 to 6 days / week — High-fat, very-low-carb, moderate-protein
Eat a satisfying high-fat paleo diet (70% or more of total calories as fat), moderate in protein (20% or less), and low in carbohydrate (10% or less). Pay little attention to overall calories as the diet’s satiating qualities mean you will rarely eat excessively.
Menu: meat, fish, eggs, vegetables, coconut (milk, cream, oil), butter, heavy cream, olives, avocados, pickles, sauerkraut, macadamia nuts, coffee/tea.
1 to 2 days / week — High-fat, moderate-carb, very-low-protein
Eat a satisfying high-fat paleo diet (~70% fat), with more carbs if you like (up to ~150g). Restrict protein to under 15g. This means that, instead of fasting, you still get to eat most of what’s listed above except for the foods in blue, which contain too much protein. Foods in green can still be eaten, but in moderation, because they have small amounts of protein that will add up throughout the day. Use a tool like cronometer to track them as you eat.
The most effective way to restrict protein is still up for debate. Some advocate shorter, but daily, restriction periods of 18 hours. This can be cleverly achieved by consuming all one’s protein between noon and 6pm. Unfortunately, we don’t know at this time whether 18 hours of reduced protein consumption is sufficient to induce autophagy and, if so, for how long. It may be, for instance, that autophagy takes sixteen hours to initiate, in which case it is only occurring briefly at the tail end before we halt the process with protein consumption. My preference, then, is to restrict protein for a full day such that, including sleep, we achieve a restriction period of at least 32 hours. This improves our chances of and quantity of autophagy. I also prefer the practicality. Consuming all protein between noon and six can be tough in a world of social breakfasts and dinners. Instead, I prefer to look at my calendar and find days without such social obligations and do all my protein restriction that day.
This then is my proposed protocol for achieving excellent body composition; reaping the benefits of fasting, while feasting; and eating as much as we want, just not whatever we want; while enjoying what we eat and feeling satisfied all the time. This is, to my knowledge, the most ideal dietary strategy available at this time. I will try my best to avoid becoming dogmatic and will revise the Whiton Diet as new evidence becomes available.
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