Spider Sport

HIGH-FAT LOW-CARB NUTRITION

The body needs energy and structural material. 75 % of the calories in the food should be in the form of energy (fat and carbs) and the remaining 25% in the form of structural material (protein).

Content

I. Proteins

A meal with real nutritional value includes at least one of the three sources of animal protein and fat - meat, eggs, and cheese. In addition to the essential amino acids, they contain the minerals and vitamins we need. To preserve the protein and all elements in it, it is important to eat it raw or cooked at low temperature (meat - medium rare, eggs - yolk in liquid state). Animal food is very highly absorbed 95-100%, so there is very little waste, while plants get absorbed maximum 75-85%. Avoid protein powder because it cannot be absorbed and transforms to sugar when consumed.

1. Meat

By meat, we mean the entire animal - the muscles (lean meat) and all organs. Fish is also meat. In the human body there are organs identical to the organs of the animal and we need the microelements concentrated there.

ATTENTION! If the protein is more than 45% of the calories, the body uses a significant part of it to produce energy. This overloads the liver, increases the acidity and leads to inflammation. That is why we should add fat (butter, bacon, lard, cream) to lean meat.

Important organs:

  1. Liver – superfood rich in Vitamin A (Retinol, missing in plants); a full complex of minerals and vitamins, the only absorbable form of iron heme.
  2. Heart – rich in Co-enzyme Q10 needed for energy production in the cells.
  3. Head - brain that contains the full range of fatty acids and cholesterol, needed for building all cells, steroid sex hormones, and other vital processes in the body.
  4. Bones - broth, which contains bone marrow and minerals.
  5. Cartilage and tendons from ribs and joints - to provide material for our cartilage.

Most valuable animals are animals that have lived longer, usually bigger in size (pork, beef, lamb), and have had enough time to accumulate more microelements from the poor industrial feed. Genetically, structurally and chemically the pig is the closest to human, which makes pork meat the most adequate source of nutrients. Chicken meat is the poorest in nutrients, because industrially chickens are raised too quickly - only for 35 days. Hormones and antibiotics have low usage in animal raising and do not get built in the meat. All kinds of salami should be dried raw and the package should not contain any liquid substances.

2. Eggs

The yolk is the most important and valuable part of the egg, it contains 40% of the protein and all the minerals and vitamins. The egg gives birth to a whole new organism, with all of its vital organs and systems, and we absorb these nutrients as food for our organs. There is no limitation to the amount of eggs we can consume except the calories.

Preparation: Eggs should be cooked so the yolk remains liquid to preserve the nutrients in it, or can be eaten raw (laid <= 14 days before consumption).

3. Cheese

Cheese is milk that has fermented/aged at least 90 days. In raw milk there are 5% carbohydrates and in the fermentation process the bacteria eat the carbohydrates and produce enzymes, which allow us humans to absorb the milk protein. A mark of well aged cheese is carbohydrates content under 0.5%.

Good cheese is dense and full-fat, over 300kcal/100g: feta, cheddar, gouda, parmesan, emmental. Choose cheese from sheep over cow milk. Avoid cream and smoked cheese, as well as milk. Yogurt has lost its nutritional importance of probiotic today because it does not contain live bacteria and because we do not eat rotten food that causes frequent stomach issues. Eat yogurt in moderation in desserts and sauces.

ATTENTION! Calcim in more than 100g cheese inhibits the iron absorption from meat and eggs. If the cheese is greater than 100 g, do not mix it with eggs and meat.

Cholesterol is part of the building material for each cell of our organisms and our steroid hormones (testosterone, estrogen, progesterone, cortisol), and is therefore present in all three food groups - meat, eggs, cheese. Cholesterol participates in digestion, in the absorption of all fat soluble vitamins (A, D, K) and many other essential processes in our body. It is also a mighty antioxidant and natural healing material for wounds, including inflammations on the arteries. There is only one type of cholesterol - there is no good and bad cholesterol. The consumption of saturated fat and cholesterol rich foods does not lead to increased level of cholesterol in the blood. Most of the cholesterol in our blood is produced by our own body in the liver.

II. Fats

1. Saturated (animal fat)

Butter, lard, cream. Saturated fats change their state at different temperatures. They are the only fats that remain healthy when cooked with, but only in the form of boiling, grilling or baking (in a pot or a tin dish up to 150°C).

2. Unsaturated (vegetable oils)

From the vegetable oils, use only raw, cold pressed oils in limited quantities, up to 3 table spoons a day. Do not cook with them, as they get oxidized and cancerogenic. Avoid sunflower and canola type oils, margarine spreads and other processed unsaturated fats.

Eat nuts raw in small quantities as they are rich in vegetable oils, which can be easily oxidized in the blood. Nuts have hard shells (walnuts, almonds, hazelnuts) in contrast to beans (peanuts).

III. Carbohydrates

Carbohydrates are quick, chemically highly reactive aggressive fuel. Our body tries to keep the sugar concentration in the blood between 3.7-4.7 mmol/L by releasing insulin from the pancreas.

1. Quick / simple/ sweet carbohydrates

Quick carbohydrates have simple structure, their digestion starts in the mouth with the saliva and taste sweet - fruit, honey, chocolate. They enter and exit the blood stream fast. Large quantities of these carbs lead to obesity, diabetes and fatty liver. When consumed smartly in small quantities (<15% of daily calories) and held longer in the mouth, they give taste satisfaction without harming our health.

Fruit

Fructose gives the sweetest taste. All fruits should be eaten in moderation. Choose the fruits with more aroma (raspberries, strawberries, blackberries, peaches). We can eat twice as much of them compared to the fruits with higher sugar content (bananas, grapes).

Alcohol

Alcohol can be considered an ultra quick carbohydrate that gives a lot of energy. That is why it is counted towards the carbs quota. Its consumption must be limited to 5% of all calories. Avoid liqueurs as they have a high content of alcohol and sugar.

2. Slow / complex / starch carbohydrates

Slow carbohydrates have complex structure and their digestion takes longer. In most cases parts of these carbohydrates that have not been broken down reach the colon and ferment, causing flatus and inflammation. Bringing a lot of calories and little nutritional value, they quickly use up the 15% quota for carbs. Avoid starches - beans and cereals, potatoes, rice, all types of grains and all foods made of flour, lentils, corn, soy.

3. Fiber

ATTENTION! Fiber is indigestible and even harmful in big quantities - it obstructs the absorption of protein and minerals, irritates and damages the small intestines, ferments and causes inflammation in the colon. Fiber consumption leads to flatus, increased feces size, irregular defecation, hemorrhoids, Chron’s disease and colon cancer.

There are two types of fiber: water-soluble and water-insoluble.

Grains and Beans

The fiber in grains and beans is water-insoluble in contrast to the fiber in fruit and vetables. Avoid all grains, especially whole grains. For natural defecation the body needs water and fat from the food to keep the mucous membrane of the intestines wet and clean.

Vegetables

Eat vegetables as a small salad or side. Leafy vegetables (lettuce, spinach), turnip, cabbage, cucumber, tomatoes, broccoli, green beans, cauliflower. Mushrooms are also a good side.

IV. Water and salt

Our need for water is 33 ml/kg lean body mass. With higher physical activity or high temperatures, add 0.5-1.5 L/day. Most people need 2.5-3.0 L/day. For optimal hydration drink 500ml water/hour. With meals consume up to 500ml liquids (including soups) and then wait 2.5 hours before drinking water again.

The characteristics of properly mineralized water are:
Ca > 50mg/l, Mg > 15mg/l, F < 0.5mg/l, pH: 7.2-7.6.

Salt is key for many vital processes, including the hydration of the cells. Choose salt in which NaCL is predominant with only small doses of potassium iodate. Good options are sea and rock salt. Consume up to 10-12g salt daily.

V. Time between meals

A meal is considered only food that contains animal protein and fat (meat, eggs, cheese).

Have 2-3 meals/day at least 5 hours apart, so that the food has time to get fully digested in the stomach and absorbed in the small intestines before new food comes in. If new food is consumed before the old cycle is finished, it cannot be digested and a significant part of it goes down to the colon undigested, where it rots and feeds the bacteria.

Dinner is the most important meal - it gives the body the needed nutrients for regeneration, which is at its peak during our deep sleep state. We go into deep sleep 2 hours after we fall asleep and we need the nutrients and building material from the food at that time. Dinner should be no earlier than 3 hours before going to sleep and no more than 40% of the daily calories.

ATTENTION! Never mix protein and carbohydrates (e.g. meat and rice, fish and potatoes) in a meal. Carbohydrates stay in the stomach only 1 hour, while proteins require 5 hours. Dessert should be 3.5 hours after or 1 hour before the meal.

VI. Nutritional supplements

The agricultural lands are overused and thus poor in micronutrients. This deprives the industrial feed and the animals of nutrients. That is why we should supplement our food with the minerals and vita mins. The minimum set consists of vit A, vit D, vit K, Omega-3, and vit C. For more information and recommended doses, request our Supplements brochure in one of our studios or via email.

VII. Degenerative diseases

Inflammations are caused by 3 main factors:

  1. Low pH, i.e. increased acidity. It happens when we eat too much protein and drink insufficient water
  2. Oxidized vegetable oils. Unsaturated fats are easily oxidized and become harmful in the body
  3. High blood sugar (>5.1 mmol/L)

Diabetes

All people that consume more than 45% of their calories from carbohydrates are in the state of diabetes for the majority of the day. The only difference with clinical diabetes is that the pancreas gives them the insulin shot (not a syringe), but the pancreas gets overworked and damaged overtime.

Cancer

Cancer cells are anaerobic and can live in a non-oxygen environment, fermenting carbohydrates/glucose, while healthy cells need oxygen and fat. That is why the combination of slow pulse rate (veins blood poor in oxygen), low pH and high blood sugar create perfect conditions for the prosperity and predominance of cancer. Cancer cells thrive in this high-sugar low-oxygen environment. So, use fat as your main source of energy and work-out.


Go to top