Many of you are IMW members in my practice. When we review your Annual Advanced Wellness Testing (AWT), we often get around to diet and nutrition. Since over 80% of our country is metabolically unhealthy, we spend a good deal of time discussing how to adjust what we eat to improve our metabolic health.
Since I like to keep it simple, I usually discuss the IMW Plate, which is how I prefer to eat.
I don’t count calories.
I don’t calculate macros.
I don’t weigh my food.
I just keep it simple.
My preference is to look at my plate and fill at least 3/4 or 75% with protein and fat. The other 1/4 or up to 25% can be my favorite natural carbohydrate. So I can fill my plate with anywhere from 75-100% food that is protein and fat.
My definition of protein and fat?
Anything that could run, swim or fly away before it hit my plate. This means animals, fish/seafood and birds. You can also include eggs and cheese here as well.
For the carbohydrate it must look very close to how it looked in nature. This means fresh fruits or vegetables.
So let me show you some pics of my IMW Plate meals.
Summer Beef sausage, pepperoni, mozzarella cheese balls, Pepper Gouda with a few sliced grape tomatoes topped with small amount of balsamic vinegar.
4 Fried eggs with chopped onions and summer sausage, shredded mozzarella cheese topped with small amount of chives.
12 ounce Organic Grass Fed Strip Steak with some sautéed onions and peppers.
Two grass fed burgers topped with fresh mozzarella, sautéed onions and homemade tomato sauce.
One more for good measure.
Grilled Bronzino topped with mixture of sliced tomato, scallion and olives.
So as you can see, the IMW Plate is not difficult. In fact it is pretty easy as there is usually just the main dish with very little on the side. Can I add a vegetable or a fruit? Yes. But when I do I eat it AFTER the protein/fat and keep it to no more than 25% of the entire meal I am eating.
When you eat this way you get ample protein to keep your body strong. Remember protein is what builds and maintains your bones, muscles, organs and immune system.
When you eat this way you get ample healthy fats. These fats are used for energy production as well as for cellular membranes and hormones, among many other uses.
When you eat this way you are eating very low carbohydrates. Carbohydrates are only used for energy production.
But did you know you could fuel yourself fully for a lifetime with just fat?
Did you know the minimum daily requirement for carbohydrates is zero?
Did you know that dietary fiber from carbohydrates are not digested or absorbed by our body? Fiber has other uses but the research is really mixed on whether we need much fiber.
Did you know that IMW members who eat this way greatly improve their metabolism and overall health?
So if your metabolism needs help, consider the IMW Plate.
I’ll end with a favorite pic from Metabolic Mike. It truly says a whole lot so think about it.
As always, questions and comments welcome.
To use the carnivore diet as an elimination diet, I've cut out all carbs and am just eating meat, eggs, salt and pepper. When I added onions and a bit of parm cheese and Italian spices, I had the runs for a day. Now learned to add only one item at a time... Hope I can keep the onions!
Wonderful article!! And also… A picture is worth 1000 words❤️