🥩 Prioritize Protein (A Lot of It)
Protein intake is key for controlling hunger, preserving lean muscle, and maximizing fat loss.
Recommended protein intake:
Low activity: ~0.75g per pound of body weight
High activity: ~1.25g per pound of body weight
Important: Never drop below 0.75g per pound; lowering compromises muscle retention and synthesis.
Why protein works:
Harder to convert into body fat compared to dietary fat or carbs
Stimulates satiety hormones like peptide YY
Naturally reduces cravings and improves diet adherence
🧈 Keep Fat Intake Moderate
Aim for fat grams to be at least 50% of your protein intake (in grams).
Supports hormone balance and micronutrient sufficiency
Prevents energy crashes, poor recovery, and mood swings
🥒 Carbs: Keep Them Near Zero
For best results, keep carbohydrates minimal. A strict carnivore or zero-carb diet is ideal.
If you do include plants, keep them very limited and low in toxins, such as:
Cucumber
Avocado
Sauerkraut
I generally recommend avoiding plants on this protocol for optimal results.
👉 Check the next page for simple, actionable meal examples tailored to your weight.