Feeling good and maintaining sustained energy is essential for getting through the day, and there are four practical guidelines – quality, quantity, ratio, and timing (QQRT) – to help you achieve this while maintaining a healthy weight. By following these principles, you can enjoy more sustained energy and vastly improve your overall well-being.
Quality
The quality of the food you consume plays a crucial role in maintaining a healthy body. Focus on nutrient-dense, mostly plant-based whole foods that grow naturally. For animal products, choose options like grass-fed, antibiotic and hormone-free meats, and wild-caught fish. When it comes to fruits and vegetables, opt for organic varieties whenever possible.
A balanced diet could include legumes, nuts, grains, fiber, protein, carbs, and healthy fats. However, it’s best to avoid grains (including gluten grains) and dairy until your body is in balance, your gut is healed, and detoxification has occurred.
Quantity
The more nutrient-dense your food, the less you need to eat to feel full and satisfied. Instead of focusing on the number of grams of the three macronutrients (protein, fat, and carbohydrates) your body needs, concentrate on the ratios and timing. By doing this, the quantity will naturally fall into place.
Ratios
When determining the ideal macronutrient ratios, look for a balance that fuels your lifestyle and activities. For many people, a ratio of 30% protein, 50% fat, and 20% carbs is optimal. Athletes who engage in vigorous exercise might require a slightly higher protein intake.
Be mindful of the carbohydrates you consume, focusing on complex, whole-food sources. Replace simple sugars and extra carbs with healthy fats like coconut oil, olive oil, avocados, eggs, nuts, seeds, and butter.
Timing
There are two important factors related to the timing of your meals: the order of food consumption and intermittent fasting.
- Order of food consumption: To avoid bloating and improve digestion, eat foods in an ascending order of time it takes to empty the stomach. Have fruits or dessert first, followed by vegetables, grains, and proteins.
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Intermittent fasting: By incorporating periods of fasting, you can improve your overall health and potentially extend your lifespan. Benefits of intermittent fasting include reducing insulin resistance, inflammation, LDL and cholesterol levels, blood pressure, body weight, and sugar cravings. It also increases resistance to stress, disease, and aging while boosting growth hormones.
A typical fasting approach might involve eating within a 6-to-9-hour window each day and allowing for unrestricted eating times on weekends. To get the most out of this strategy, avoid eating three hours before bedtime and consume water throughout the day, especially before meals.
By following these QQRT guidelines, you can achieve optimal health, sustained energy levels, and maintain a healthy weight. Start by making gradual changes to your diet and pay attention to how you feel. Soon, you’ll experience all the benefits of a balanced and mindful approach to nutrition and well-being.
