But keep extra virgin olive oil in the diet as a "cold" oil for veggies and salads and flavour.
We need a wide variety of fat sources. I generally recomend 1 gram of fish oil for every 10lbs of bodyweight. Cook with coconut oil, and use olive oil for in cold dishs.
I tend to keep most of my clients on a "zone" like diet 40:30:30 (cho
ro:fat) as it allows for adequatre fruit and vegetable intake. Coupled with a high amount of protein and healthy fats. the remainder of daily carbs come as sugar generally post workout or very early morning.
I manipulate the macornutrient ratios and meal timing to suit my clients needs. I guess it's a loose Zone diet with a Berardi/Mercola/Serrano influence.
Here is some Zone info from Dr.Sears
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Originally Posted by Dr.Sears 1. Fat
At every meal, you must eat an adequate amount of good fats. Good fats include Omega-3 EPA/DHA concentrates and monounsaturated fats like extra virgin olive oil. Bad fats include trans fatty acids found in partially hydrogenated vegetable oils and Arachidonic Acid (AA) found in fatty red meats and egg yolks.
2. Protein
To keep your insulin levels in the Zone at every meal, you must always consume adequate amounts of low-fat protein (about the size of the palm of your hand or about 3 ounces for most females and 4 ounces for most males). A typical snack contains 1 ounce of protein for both women and men. The best protein sources are skinless chicken, fish, turkey, lean cuts of meat, low-fat dairy products, egg whites, protein powder and soy meat substitutes.
3. Carbohydrates
In addition to good fats and protein, you must also eat carbohydrates at every meal and snack. However, not all carbohydrates have the same effect on insulin levels. Starches (like pasta, potatoes and bread), grains and rice elevate insulin levels too much, whereas, most vegetables and fruits do not spike insulin levels (a few exceptions are corn, peas, bananas and dried fruits). While this doesn’t mean you have to completely eliminate starches, grains and rice from your diet, you must eat much smaller quantities of them compared to your intake of vegetables and fruits.
It’s as easy as 1, 2, 3.
The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates.
Meals for Males
At each meal consume approximately:
15 grams of fat
30 grams of protein (2x the fat grams)
45 grams of carbohydrate (3x the fat grams)
Snacks for Males
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)
The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time.
Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success.
Timing
Eat a Zone meal or snack within one hour after waking. To keep your insulin levels in the Zone so you are burning stored fat instead of accumulating it, eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack (including one at bedtime), whether you are hungry or not.
Liquid
Drink eight 8-ounce glasses of water a day.
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