Here is Why Fat Doesn’t Really Make You Fat

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Let’s address the absolutely ridiculous idea that fat makes you fat.

If fat made people fat, wouldn’t anyone who ever consumed lots of extra virgin olive oil (like in the traditional Mediterranean diet) be morbidly obese? Or what about the Inuit, who consumed a very high fat, low carbohydrate diet? Using this logic, they would have been larger than anyone in the United States today, despite current obesity rates being as high as they are.

The problem doesn’t lie in fat, but rather in sugar and refined carbohydrates. Take, for example, the following debate, which occurred in 2011 and consisted of high-ranking professors and researchers from Harvard University and other top schools in the United States.

Here is one of many passages which completely debunk this outdated and ridiculous concept.

“Total fat doesn’t matter, nor does saturated fat seem to. The traditional Diet-Heart paradigm is based on ecologic studies, biomarker studies, and animal experiments. These are best for hypothesis generation, not solid conclusions.”

This is a quote from Dariush Mozaffarian, M.D., Dr.P.H, who is one of the most well respected minds in the world of nutrition and health.

As can easily be seen, suggesting that fat of any kind is unhealthy is both foolish and inaccurate. There are, unquestionably, certain fats that are problematic.

However, when we see any kind of information come out suggesting that fat is bad for you, it is usually based on a flawed studied or inaccurate and/or biased interpretation of the results.

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The Evidence

For example, we see many studies which claim that “high fat feeding promotes the metabolic syndrome.” However, what one must do in cases such as these is look at the actual studies to determine what the diet actually consisted of and what type of animal the study was performed on (human, rat, mouse, etc.)

If one is unfamiliar with the scientific literature, they may be shocked to learn that nearly 100% of these studies consist of diets that are not at all what one in the health world would consider a “high fat” diet.

Gone are the almonds, heart healthy extra virgin olive oil, avocados and other staples like coconut oil.

Instead, many of these studies feed their subjects ridiculous concoctions of “food.”

Here is what one actual high fat diet consisted of: powdered Purina 5001, hydrogenated vegetable fat, with casein, L-methionine, AIN-93 vitamin mix, and AIN-93 mineral mix.

Before we get into just how ridiculous and unhealthy this “food” is, here is the actual table for the study, in case one wants to research this further.

The Details

Let’s start with the Purina 5001 and what it truly is, because last time I checked, you couldn’t buy that “food” at a Whole Foods or farmer’s market. If we go to the actual website for this diet, we find that Purina 5001 consists mainly of: ground corn and dehulled soybean oil.

For those extra curious, there are over 30 total ingredients (none of them much better than the 2 main ones) and they can all be read here.

So, we are starting this “high fat” diet with ground corn and soybean oil. Hmm. Okay. Then we are adding hydrogenated vegetable fat, dairy (casein), an amino acid, and a vitamin mix, along with a mineral mix. Does this look like a high fat diet that anyone in his or her right mind would consume? I didn’t think so.

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Is There A Bias?

Where are the avocados, extra virgin olive oil, coconut oil, etc.? Where are the quality, wild caught or grass-fed, sources of protein? Where are the quality sources of carbohydrate? Exactly. They’re all missing.

This is like saying you are consuming a nutrient-dense diet – all the while you’re actually eating at McDonald’s. It simply makes no sense, is inaccurate, purposefully misleading, and dangerous to those who don’t review the scientific literature carefully.

By the author’s own words, around 17% of total fat in this “diet” was trans fat (!). They then go on to state that “this diet was used because of the more pronounced obesity it has produced in rats in our laboratory than have several commercial high fat diets.”

Does anyone else see the problem here? They know, going into the study, that by using this monstrosity of a “diet,” the rats (who aren’t humans, by the way) will get obese. So, what exactly is the point of their study?

Any scientist can run a study and then claim that “high fat diets promote the metabolic syndrome.” This is especially true if feeding the subjects trans fats and not basing the diet on anything resembling an actual high fat, low carbohydrate diet.

If one were to, instead, look at human, high fat, low carbohydrate studies, they would find very different results.

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The Reality

Take this study, for example, which followed (human) subjects over 12 months and compared a low fat diet with a high fat diet. The results?

“The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet.”

So, when performed on actual humans, eating actual food (not rat chow), a high fat diet, over the period of 12 months, resulted in more weight loss than a low fat diet, as well as besting the low fat diet in the following categories:

• greater decreases in fat mass
• better ratio of total-high-density lipoprotein (HDL)
• better triglyceride level
• greater increases in HDL cholesterol level

Well that seems to contradict all of the propaganda of high carb, low fat diets, now doesn’t it? Maybe the problem isn’t the fat, but rather the carbohydrates. Mind blowing, I know.

The specific problem is sugar. And even more specifically, the problem is hyper-palatable food and fructose. This is a problem that is killing not just our health, but also our economy.

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All Fat is Bad?!

To bring the ridiculous nature of this problem to an even further front, if fat was bad, why would we be supplementing with fish oil (omega-3 fatty acids) every day? Why would proponents of these low fat diets tell us to eat nuts, which are loaded with fat?

Perhaps it’s because the problem is the kind of fat, not the actual fat. Furthermore, there are essential fats. These are ones that your body cannot produce endogenously.

However, there are no essential carbohydrates.

Surprised? I’ve used but 3 small examples in this argument today and yet I think it is blatantly obvious that anyone touting the benefits of a low fat diet is beyond confused and is, quite frankly, scientifically wrong.

Those not consuming fats quickly run into a multitude of problems, especially cognitive. Too many carbohydrates in the diet cause a multitude of problems and they also make it very easy to over-consume calories, resulting in obesity.

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The Bottom Line

So what to eat? Well, a nutrient dense diet consists not only of healthy fats but also quality sources of protein and good, starchy, carbohydrates. A little bit of fruit can be good, as well. Vegetables are your best friend, and help not only with cognitive and heart health, but also with cellular functioning and weight maintenance.

Any diet that contains lots of vegetables, quality sources of protein, and healthy fats, will be ideal. Note that what is not included are trans fats, processed foods, liquid calories, excess sugar, and anything made by man and not by nature.

The ideas and concepts behind a healthy diet aren’t complex, but sticking to one can be. There are many stressors in modern life and many around us are completely unhealthy and addicted.

Whether it’s to alcohol, caffeine, sugar, or stress, those in the world that are addicted can be so oblivious to what is actually healthy that they simply just live in denial until a disease or health condition makes it too late to act.

But you don’t have to live that way. Start today. Right now.

Change your unhealthy habits. Get rid of any things in your life that are causing you grief, stress and unhappiness. Whether it’s a friend who drains you, a romantic relationship that isn’t really worth it, or a job you are terribly unhappy in.

Life is too short to live in a sick, addicted state. A simple, healthful diet can help turn everything around. And a simple, healthful diet contains many healthy fats.

Watch this video – Adam Ruins Everything – Low-Fat Foods Are Making You Fatter | truTV

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Here is the Cheat Sheet to Cuts of Beef

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

In just one cow, there are dozens of cuts waiting to make it to your dinner table, and all of them are different thanks to where they are on the cow. The degree of tenderness, flavor and color are based on the type cow: whether it was factory farmed or grass-fed in pasture, whether the particular muscle was well-worked or hardly used, how a butcher chooses to cut the meat, and more.

Naturally, the average consumer might be mystified by the massive variety of beef cuts, and even more confused about how best to prepare and cook them. We’ve got you covered.

With help from praised Orange County, California, chef Aron Habiger, we’ve compiled the definitive guide to different cuts of beef and how to cook them next time you’re in the kitchen (or outside grilling!)

All cuts of beef, when inspected by the U.S. Department of Agriculture (USDA), are subject to a grading system. Three main categories comprise the grading system—prime, choice and select—with consideration toward the “palatability” of the meat, i.e., the tenderness, juiciness, and flavor.

Generally, Americans gobble up meat from the “select” category—the cheapest and least decadent of the three (there are also subpar lower rungs like standard, commercial and utility).

Prime beef comprises less than two percent of all USDA-inspected beef, and restaurant purveyors and suppliers buy most of it. Choice falls between the two extremes.

As you’ll learn, there are some cuts where you’ll want to shell out for the highest quality. Prime beef is the most decadent of graded meat, and comprises under 2% of all USDA-inspected beef.

With traditional “steak cuts”—top sirloin, New York strip, ribeye, and porterhouse—there are some universal quality indicators. Look for marbling, the consistent speckling of white intramuscular fat. The more marbling, the richer the meat. Make sure the steaks aren’t broken from too much man-handling. Finally, all beef cuts should smell clean—“like nothing but a light beefy scent,” Habiger says.

Below, you’ll find all the major cuts of beef, and, most importantly, how to cook and season them to perfection.

Top Sirloin

Related cuts: Coulotte steak, top sirloin butt steak

Where it is on the cow: Top sirloin steak—cut from the sirloin, or “above the loin” portion of the cow—makes for a great introduction to traditional steak preparation.

What it is: If you’re cooking up a couple of steaks at home for the first time, we recommend the top sirloin. It’s lean but still flavorful and decently tender when prepared properly. Typically much cheaper than its first-rate cousins like New York strip or the ribeye, you’ll appreciate its versatility and won’t sob too hard if you overcook it slightly.

How to cook it: Searing steak in a hissing-hot cast iron pan with lots of fat (grass-fed butter, ghee or clarified butter, tallow and coconut oil are all Paleo-friendly options) is almost always a good idea. Top sirloins, however, take well to the grill—just take care not to overcook them.

How to season it: You can season traditional steaks with spice rubs that include garlic, paprika, red pepper flakes, coriander and more—we know you’ve seen various rubs and spice mixes on the spice aisle—but beef enthusiasts opt to season their steaks with only a liberal sprinkling of quality sea salt.

And no, we didn’t forget the pepper: It’s just better to “finish” your steak with fresh pepper, as it’s a fragile spice, rather than burn it in the cooking process.

More tips: Always let your steak come to room temperature before cooking it and let it rest afterward. It’s a critical tip home cooks often overlook.

If you’re serving up top sirloin, keep the steak neutral and save the aggressive seasoning for your accompanying vegetables—try roasted green varieties like asparagus, broccoli or zucchini.

New York Strip

Related cuts: top loin steak, Kansas City strip steak

Where it is on the cow: Cut from the top loin portion of the cow, New York strips are typically boneless (unless you’re dealing with a unique cut). The strip is cut from a little-worked muscle (the longissimus, if you want to get technical), leaving it very tender.

What it is: Compared to top sirloin steak, the New York strip ups the ante, though it’s not yet in the big leagues—that’s saved for the ribeye and porterhouse. It’s also deeply flavorful and succulent thanks to its fat cap. Don’t trim that too much if you’re looking for flavor.

How to cook it: All of the steak preparation rules of the top sirloin remain true with the New York strip. It takes well to a cast-iron pan, but grilling is an option too.

How to season it: Keep seasoning subtle—salt and a finishing of pepper always work—though you can try a finishing sauce or compound butter or oil (a mélange of fresh herbs and fat) if you’d like.

More tips: If you’re looking to get fancy, Chef Habiger recommends rendering some of the New York strip’s fat into tallow, then basting the steak in it as you cook.

Ribeye

Related cuts: Delmonico steak, Spencer steak, market steak

Where it is on the cow: As the name suggests, ribeye steaks are cut from the rib portion of the cow—traditionally the best center portion, or the “eye,” of the entire rib steak.

What it is: Ribeye steaks are sold both bone-in and bone-out, though traditionally it’s a “rib steak” if the bone is still attached. Ribeye steaks are typically large and dotted with consistent white specks of intramuscular fat known as marbling.

This marbling is thanks to the lightly used muscle in the upper rib section. Marbling makes for a gloriously rich beef flavor and melt-in-your-mouth tenderness. Chefs—and our bellies—love ribeye steaks for this reason.

How to cook it: Sear the steak in a cast-iron skillet until a crust forms on both sides. Alternatively, grill it for 5 to 6 minutes per side.

How to season it: It’s especially important to keep ribeye prep and seasoning simple with just salt and pepper—you’re paying for that rich beef flavor, so let it shine.

More tips: Habiger recommends serving ribeye steaks alongside a parsnip puree as a lighter alternative to ultra-heavy potatoes.

T-Bone

Related cuts: Porterhouse

Where it is on the cow: T-bone steaks and porterhouses are very similar. Both are cut from the short loin and include a strip steak on one side of the bone with the tenderloin on the other side. T-bone steaks are cut slightly differently with a smaller piece of the tenderloin. As the name suggests, the tenderloin is the most tender portion of the cow because it gets very little use.

What it is: Habiger calls porterhouse steaks the “Cadillac” of all steak cuts, and for good reason. They’ll nearly always be the most expensive steak on the menu, and not just because they’re ginormous cuts of steak that are better suited for sharing. The combination of rich beef strip and ultra-soft tenderloin makes the porterhouse the best of both worlds.

How to cook it: Use your cast-iron skillet and some fat to form a good crust on the steak. You can use your oven to finish cooking the inside of a porterhouse.

How to season it: Go heavy on the salt with a porterhouse—a cut of steak that thick can take it.

More tips: For the love of God, don’t forget to let your porterhouse come to room temperature and rest. You spent a pretty penny on it.

Filet Mignon

Related cuts: beef tenderloin

Where it is on the cow: Filet mignon is cut from the smallest end of the tenderloin—this section gets hardly any use, and thus lacks connective tissue. This results in steak so tender it melts like butter in your mouth, but the flavor is relatively one-dimensional.

What it is: Filet mignon is known as the height of “fancy” steak, though Habiger notes that true steak lovers aren’t as impressed with it.

How to cook it: Searing filet mignon in a cast-iron skillet is still the way to go. While other steak cuts are best served medium-rare, filet mignon tends to be served on the rare side.

How to season it: Because the flavor tends to be one note, filet mignons need more aggressive flavorings. Serve them with a peppercorn sauce, red wine reduction or cream sauce.

More tips: You can wrap filet mignons in bacon to add much needed fat and moisture.

Minute Steak

Related cuts: sandwich steak, cube steak, round steak, breakfast steak

Where it is on the cow: Minute steak and its many-named variants are typically cut from the rear leg, or “round portion” of the cow, as well as from the sirloin area. Given that the area is constituted by strongly-worked muscles, there’s very little fat to be found.

What it is: You may have noticed by now that steak naming is a fairly straightforward process. Thus, it makes sense that minute steak is a generic term for thinly cut beef that cooks within minutes. It can either be sold thinly sliced or thinly sliced and tenderized with a mallet, leaving it with the characteristic mini-cubed indentation.

How to cook it: Pan frying or griddle frying is the way to go for these quick-cooking cuts.

How to season it: Such thinly sliced steak takes well to Paleo-friendly breading and crusts—think Paleo chicken fried steak.

More tips: Minute steak can also be quickly sliced and added to stir-fry for an Asian-inspired dish.

Tri-tip Steak

Related cuts: triangle steak

Where it is on the cow: Tri-tip, cut from the bottom sirloin portion of the cow, is a triangular cut of muscle that’s relatively lean but still deeply flavorful.

What it is: It’s a full-flavored inexpensive cut, and takes well to low and slow cooking.

How to cook it: You’re probably most familiar with barbequed tri-trip—and that’s where it shines. You can also oven roast trip at a low and slow pace for deep flavor.

How to season it: Here is where you want to put your spice cabinet to use. Try a dry rub filled with chili powder, garlic, salt, pepper, cumin, coriander and paprika.

More tips: If you opt for the “sit and seep” method, where you let the dry rub infuse throughout the steak for many hours, omit the salt—it will dry your hunk of meat out.

Skirt Steak

Related cuts: flank steak, hanger steak

Where it is on the cow: Cut from the bottom plate of the cow, skirt steak is heavy on flavor and light on tenderness. Hanger steak is cut from the same region, but it’s a bit tenderer and even deeper in flavor. Flank steak is cut from the adjacent flank of the cow—another well-worked area, though it’s flavor is mildly different.

What it is: What do all three have in common? They’re all at their best when thoroughly marinated, then flash cooked to rare or medium-rare to avoid toughness.

How to cook it: Flash cooking on a grill or in a pan keeps these cuts from becoming tough. Quick cooking vegetables like bell peppers and onions pair well here.

How to season it: These cuts take well to aggressive marinades with acidic elements, like chimichurri sauce, carne asada marinade, fajitas marinade and stir-fry sauce.

More tips: These cuts tend to be inexpensive and therefore need a little more work. Be sure to trim them of their tough membranes and silver skin.

These cuts can also be rolled around vegetables for Paleo-friendly wraps.

Chuck Steak

Related cuts: top round, rump roast, flat iron steak

Where it is on the cow: Cut from the chuck portion of the cow all the way in the front, chuck steak and its variants tend to be sold as large rectangular roasts. A well-worked area, the chuck contains a lot of collagen and connective tissue.

What it is: Chuck meat is often sold as stew meat. It’s also the most popular cut for ground beef.

How to cook it: When sold as a “roast,” chuck meat requires low and slow cooking. One-pan and crock-pot stews are the preferred method for this cut. Cube chuck steak and sear it in a Dutch oven with some coconut oil until it’s formed a crust, then add your stewing ingredients.

How to season it: There are so many varieties of stewing flavors: try paprika-heavy Hungarian goulash or a meaty Indian curry.

More tips: Opt for starchy root vegetables like carrots, sweet potatoes and parsnips in a stew—they’ll hold up best to your low and slow preparation.

Beef Brisket

Related cuts: brisket flat cut

Where it is on the cow: Found in the lower chest of the cow, brisket has a lot of collagen and connective tissue from supporting its standing weight.

What it is: A fabulous choice for barbeque, beef brisket benefits from a slow cooking to break down the muscle fibers for an extremely tender cut of meat.

How to cook it: Slowly smoke brisket over low coals for about six hours, basting occasionally with accumulated juices. You can also use a charcoal grill for similar indirect cooking.

How to season it: Smoked meat works great with a sweet component. Try a straightforward spice rub with brown sugar, chili powder, cumin, coarse salt and black pepper.

More tips: For an extra juicy brisket, brush every hour or so with a beer-based mop sauce. Coffee is a great addition to the mop sauce, too!

Watch this video – Every Cut of Beef! (Almost) | Basics with Babish

Written by Courtney Hamilton

Author Bio:

Courtney Hamilton is a writer and editor who has covered everything from food to politics. When she’s not dreaming up Paleo-friendly eats and conversations, you can find her trying to get her preschooler to eat his veggies.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

How Much Protein Do Your Body Really Need?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How Much Protein Do You Need?

Like most things health and fitness, a seemingly basic question like “so, how much protein do I need?” can turn into a debate quickly.

On one hand, you have bodybuilders and gym enthusiasts swearing you need at least 1 gram of protein per pound of bodyweight a day, or you’ll waste away into skin and bones.

Then you have official nutrition organizations. Almost all of them urge you to limit your protein – usually to less than 30% of your daily calorie intake. Many say we’re eating too much protein already.

You want to do what’s best for your health… But whom should you listen to? How much protein should you really aim to get?

Getting Enough Protein Is Key for Your Health

Protein is vital for your health. It has a hand in practically every process in the body. If you don’t get enough, a lot of your effort spent eating right and going to the gym will go to waste. Without adequate protein, you won’t be able to build muscle – or even keep muscle you already have. You end up weak and unhealthy.

It fills you up more than fats and carbohydrates do.So eating protein-rich meals (like Paleo Protein Bars) keeps you feeling fuller longer. You end up eating fewer calories – and losing weight – without even trying because your appetite is satisfied.

Protein also speeds up your metabolism, making your body a more efficient weight-loss machine. Eating a good portion of your calories (at least 25-30%) from protein can boost your metabolism by up to 100 calories a day compared to low protein diets.

But how much protein do you need to reap these awesome benefits?

Most official nutrition organizations tell you to keep your protein to a modest amount. In the U.S., the Centers for Disease Control and Prevention (CDC) recommend only 10-35% of your daily calories come from protein.That works out to about 46 grams a day for the average woman and 56 grams for the average man.

The Board of the Institute of Medicine produced a report outlining the recommended dietary amount for different macronutrients (fat, protein, and carbs). The recommended daily amount of protein was only .8 grams of protein per kilogram of body weight for adults 18 years and older.That works out to only .36 grams of protein per pound of body weight.

Guidelines from official organizations like these are a decent starting point to figure out your ideal protein intake. But there are few major flaws that make viewing their guidelines as indisputable truth problematic.

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Why Official Protein Guidelines Aren’t All That Helpful

The biggest issue with official protein guidelines is their attempt to come up universal numbers that work for everyone.

In reality, a ton of factors come into play that could make the ideal protein amount for you a lot different than the ideal amount for me or someone else. More on those in just a second.

Besides not taking your unique situation into account, most official guidelines are based on minimum recommended amounts. What does that mean? The amount listed is the absolute least amount of protein you could eat to not lose muscle mass.

Most of us want to at least maintain muscle as part of an active lifestyle. And many of us want to build muscle. Focusing too much on the official guidelines can limit your potential.

Especially when a range of studies found that higher protein intake – intake over the recommended daily amounts – has helped build muscle, improve bone and heart health, and increase energy.

Bottom line: the ideal level of protein intake for you is somewhere above the recommended guidelines nutrition organizations set… But how far above those guidelines should you target?

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How to Figure out Your Ideal Protein Amount

A “magic number” – the exact amount of protein everyone needs to eat every day for optimal health, just doesn’t exist.

The right amount for you depends on a lot of factors, including:

Physique Goals

Are you trying to transform how your body? If so, how are you trying to transform it?

Having clear answers to these questions is an important part of getting an accurate read on your ideal protein intake.

You’re probably already aware of the increased emphasis protein gets if you’re trying to build a significant amount of muscle.

There’s some truth to that, but it isn’t as extreme as some bodybuilders and supplement companies would have you believe.

Eating a higher-protein diet has been shown to help synthesize new muscles and build strength.

However, there’s no need to start shoveling protein powder into your mouth or start carrying cans of tuna with you wherever you go. A lot of bodybuilders recommend at least 1 gram/pound of bodyweight for those trying to build muscle, but that’s in the upper range of the ideal intake.

If you’re strength training regularly and looking to build muscle, shoot for around .7-1 gram of protein/pound of bodyweight a day.

If you’re trying to just maintain muscle, you don’t need quite as much protein. You’d do well to start with the nutrition organization guidelines – then go through the other factors in this list to make adjustments.

Current Weight

Higher-protein diets have also been shown to be effective in driving weight loss. So if losing fat is your top priority, you can consciously increase your protein intake to speed up the process.

Eating more protein keeps you feeling full – naturally curbing your appetite and making it easier to eat fewer calories – while speeding up your metabolism.

If you aren’t trying to lose weight, there’s less of a reason to bump up your protein intake.

Age

Did you know that elderly people need a bit more protein than younger people to stay healthy and maintain their muscle mass? It’s true.

When you get older, your body loses some of its efficiency when it comes to repairing damaged muscles. A 19-year-old college kid might be able to go to the gym three days in a row without eating much protein and still see great results. But you might need a bit more if you’re in your 60s or older.

A study found that a baseline intake of between .5 and .6 grams of protein/pound of body weight works well for older people.

Physical Activity Level

Generally, the more active you are, the more protein you require.

This is true even if you aren’t strength training. Endurance or distance athletes (like marathoners and triathletes) spend a lot of time training and breaking down muscle. If you fall into that camp – or if you’re hitting the gym regularly – shoot for .8-1 gram of protein/pound of body weight.

Remember to take your job into account! If you’re working on a construction site and then hitting up the Crossfit box 4 times a week, 1.5-2 grams/pound might be just what the doctor ordered to repair muscles and push you closer to your physique goals.

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You Probably Don’t Need to Worry About It

Phew. I know I just threw a lot of numbers and guidelines at you. But here’s the good news: in most cases, there’s absolutely no need to worry about how much protein you’re consuming every day.

If you’re already following a Paleo diet and eating animal products with nearly every meal, you’re right on track to meet your protein needs.

Most of us – unless you’re shooting for peak (competitive) athletic performance or looking to put on a lot of muscle – don’t need to track our protein intake every day.

Protein shakes and bars are convenient, but they aren’t necessary. You don’t need a protein shake every two hours and can replace these substitutes with whole foods.

You’ll get a lot more vitamins, minerals, and healthy fats this way – without all the processing and artificial preservatives.

Ultimately, the ideal protein amount for you will vary over time. An intuitive style of eating – adjusting your protein intake and responding to the signals you receive from your body – is ideal for maintaining (and building) muscle and long-term health.

There’s no need to have the exact same amount of protein every day or meal. After you’ve followed the Paleo lifestyle for a while and adjusted to healthy, wholesome foods, don’t stress and listen to what your body is telling you.

Watch this video – Do You Need More Protein Than You Think You Do?

Your Turn

Protein is vitally important in keeping you healthy, full, and promoting lean muscle. Unfortunately, there’s a ton of confusion about the ideal amount we need to reap these benefits… But it doesn’t have to be complicated for you.

Just by following a Paleo lifestyle focused on vegetables and animal products, you put yourself well ahead of people filling up on grains, sugars, and processed foods. They’re much more likely to be protein-deprived.

Your individual protein needs are unique – and they’ll change over time. But you don’t need to worry about your muscle wasting away if you’re eating animal products regularly.

Listen to your body, and don’t be afraid to make adjustments along the way. It’s the key to getting just the amount of protein you need.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook