He doesn't give out specific templates. He is a big fan of finding what works for you and following it.
If you are doing high fat low carb and are doing fine, he is going to say that's great, keep doing what you're doing.
If you aren't doing so well, he is going to suggest higher protein. It makes perfect sense. Fat and carbs are the energy portions of the food - nutrients ride with protein.
I can't get into using formulas and calculations. Meat and eggs for about 1/2 of my meals, and leaner protein for the other half (like seafood, lean pot roast, shell fish, I was using 0% greek yogurt and lower fat cottage cheese for a while, but I'm leary because of an of inflammation issue I have, so I'm going to try adding some lean sugar-free beef jerky, when I go out to eat I get crab legs).
I used to spend a lot of energy focusing on macros and what I weigh. Now, I am far more interested in making sure I'm getting my intensive exercises in that Dr. Naiman recommends, and getting my time-restricted feeding windows and IF in place. This is more effective than the many years of obesssing on the food portion that did nothing to help me.
Here is an example. Dr. Naiman points out that fat exist the body via the mitochondria. Intensive exercise doubles the mitochondria. I thought quite a bit about that, and started following his example of doing daily squats, push ups (I use an exercise ball), pull ups (I sit and pull up on bars on an exercise machine, and I also stand and hang from a pull up bar and make attempts), leg lifts (to work the abs) while on the floor mat on my back, etc. I also do my own version of "sprints" without running (examples: rowing, jump rope, jump squats).
Megan Ramos of Jason Fung's program talks quite a bit about the power of time restricted feeding windows. They have some patients that cannot do extended fasts (I think she said some are really sick - they are on dialysis or have other problems) they are disabled with diabetes and can't afford anything but crap food on the government money they live on, yet they lose weight even just eating 2 meals within the 8 hour daily feeding window (aka 16:8), WITH NO SNACKING. They lose weight - I think a lot about this too.
IMHO, exercise, time feeding windows, IF are as important and together more important than calculating macros. You might find, like I do, that it is actually almost impossible to gain weight even during vacation and the holidays eating off plan if you just do these two things (IF/time restricted feeding/no snacks plus intensive exercise). These work like a miracle, and i don't recommend anyone eat crap food, but it is amazing, honestly.
The last thing I want to mention is that Dr. Naiman says waist to height measurement is more important than scale weight. Insulin resistance tracks directly with waist measurement. He looks at whether the waist is 1/2 of your height or less. This one measure alone is as accurate as a number of blood tests as health markers and it something you can do at home. I am only one inch away of my waist being 1/2 of my height (36 inches over 70 inches).
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