Welcome back to Hunger Hunt Feast! Looking back over a year of this podcast feeling grateful. To celebrate the year anniversary of the show, I am going to share my take on the ideal diet for fat loss & long-term health. QUICK NOTES FROM ZANE: The ideal diet for fat loss: Limit starchy carbohydrate and sugar consumption to increase dependence on burning fat. Avoid eating foods that are high in fat and carbs like donuts, ice cream, pizza, fast food, processed food Limit starch intake to 30-40g at dinner Carbohydrates are not necessary to regulate blood sugar Prioritize protein to improve body composition Whole animal food is the most bioavailable source of nutrients Protein goal: 1g/lb of ideal body weight, primarily from whole food Our liver regulates blood sugar efficiently, converts protein to glucose as needed, and produces ketones. Dietary fat will replace body fat you want to burn. Fat in the protein foods and in cooking fats is enough- you don't need to eat more Eat what you are: We are made of protein, fat and minerals Fasting/time-restricted eating to improve fat-burning metabolism Transition to 1-2 meals a day, no snacks Sleep affects metabolic hormones After diet and sleep are in place, add exercise Micronutrient upgrade Superfoods: Ruminant liver, egg yolks, oysters can supply the majority of vitamins and minerals Sardines and salmon for additional DHA & EPA Non-starchy green vegetables for added magnesium and potassium.   CONNECT WITH ZANE: Questions? You can email your questions to [email protected]. Connect with me at zanegriggs.com or on Instagram @zanegriggsfitness   QUICK EPISODE SUMMARY Why Zane decided to start his podcast cast Why Zane loves podcasting How insulin affects the body The foods to avoid at all cost The recommended protein intake for the average person What happens to your body when you eat low carb What to do when you start feeling carb withdraws Why grains are actually not needed in a healthy diet How many meals you should have a day The truth about water weight The value of sleep Exercise alone will never help you keep weight off Why vitamin D is crucial right now Foods that have the most amount of micronutrients A look into Zane’s daily diet

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