8 Steps To Experiencing Your
For me, protein equals satiety. Some studies have shown that for a majority of people, protein is the most satiating macronutrient. But that’s just a statistic, and though it holds true for me, others have told me that fat is their most satisfying, filling macro. For many people, an equal balance of protein, carbs, and fats solves every hunger and weight issue.
Everyone is different.
Knowing Yourself is Power
Knowing what kills hunger best for you, and how calories affect your weight, energy, sleep, and overall well-being, all while remaining Kaufmann-friendly, is part of how you individualize the Kaufmann Diet.
If you’ve never experimented with calories or macros, here are 8 steps to discovering your perfect way to eat:
1). Begin by simply transitioning from the Standard American Diet to a balanced version of the Kaufmann Diet. Try recipes from our website or our cookbooks, and get used to the wide array of foods you get to choose from.
2). After getting comfortable with the foods, plan a few days’ worth of meals that favor protein, (e.g. – grass fed beef, chicken, eggs, etc). Note how you feel, how you sleep, how your energy fluctuates, how hungry or satiated you are, etc. Don’t worry about calories at this point.
3). Do the same thing for a few days, but switch to meals that favor fat, (more of a ketogenic style of eating). Note how you feel.
4). Finally, try a few days of Kaufmann-friendly meals that favor carbs, such as vegetables, berries, citrus fruits, pseudo grains, etc.
5). After a few days of a balanced approach, a protein-centered approach, a fat-centered approach, and a carb-centered approach, you may be able to determine which general style of Kaufmann eating your body responds best to. Don’t be surprised if some in your family do really well eating differently than you. This isn’t uncommon at all.
6). After finding the version of Kaufmann eating your body prefers, you may not even need to worry about calories. But if you enjoy playing around with calories, (trust me, some people do), have fun seeing how different quantities of calories affect how you feel.
7). If you’re trying to lose weight, you may be tempted to drop calories very, very low. Resist the urge. If you go too low on calories, it’s possible to lose muscle instead of body fat, and for your metabolic rate to drop. (Surprisingly, total or intermittent fasting seems not to carry this risk. More on that in other posts.) You may find yourself naturally dropping weight just by eating in a way that effortlessly satisfies hunger. But if you do want to drop calories, only do so by a couple of hundred calories each day. Never do less than 500 calories below maintenance level.
8). After trying different calories and proportions of protein, fats, and carbs, you can zero in on the focused, individualized Kaufmann way of eating that is just right for you. It won’t take long at all before you can plan your meals at home, and make easier decisions at restaurants. If you want to stray for a special event, or have to tighten up things to fit into clothing better, knowing how your body responds to calories and macros make adjustments easy.