0
17
ModTOR
Perch, 3 oz, 85 g
100
1
0
21
ModTOR
Trout, 3 oz, 85 g
120
5
0
17
ModTOR
Shark, 3 oz, 85 g
110
3.8
0
18
ModTOR
Scallops, 3 oz, 85 g
94
0.7
4.6
17
ModTOR
Shrimp, 3 oz, 85 g
90
1.3
1.2
16.5
ModTOR
Tuna, 3 oz, 85 g
110
0.5
0
25
ModTOR
Salmon, 100 g
208
13
0
20
ModTOR
Sardines, 100 g
208
11
0
25
ModTOR
Herring, 100 g
158
9
0
18
ModTOR
Mackerel, 100 g
305
25
0
19
ModTOR
Anchovies, 100 g
138
6
0
20
ModTOR
Sprats, 100 g
150
11
0
10
ModTOR
Oysters, 100 g
199
13
12
9
LowTOR
Mussels, 100 g
172
4.5
7
24
ModTOR
Lobster, 3 oz, 85 g
122
1.6
2.7
22
ModTOR
Crab, 100 g
83
0.7
0
18
ModTOR
EGGS
Chicken Egg, 1 Large, 50 g
72
4.8
0.4
6.3
HiTOR
Goose Egg, 1 Large, 144 g
267
19
1.9
20
HiTOR
Quail Egg, 1 Small, 9 g
14
1
0
1.2
ModTOR
Duck Egg, 1 Medium, 70 g
130
9.6
1
9
HiTOR
Turkey Egg, 1 Medium, 79 g
135
9.4
1
11
HiTOR
Herring Eggs, 100 g
74
1.9
4.5
9.6
LowTOR
Salmon Roe, 1 tbsp, 14 g
20
1
0.2
3.1
LowTOR
Here’s a List of Proteins to Combine With Carbs:
If you want to maximize the anabolic effects of protein and spike your insulin really high, then you can combine the protein with carbs. This can be beneficial every once in a while to really trigger mTOR and promote muscle hypertrophy. For performance goals, this is extremely effective but not for longevity. That’s why you don’t want to be spiking anabolism all the time with every meal.
Whenever you do choose to spike insulin and mTOR, then it’s best to do it with low-fat, high carb, and moderate-to-high protein. This will prevent the fatty acids being directly stored as body fat with elevated levels of insulin. The amino acids and glucose will replenish muscle glycogen and you’ll be able to clear the bloodstream faster.
Eating lean protein with no fat on a low carb diet isn’t ideal if you’re trying to build muscle or maintain it. You need the other fattier chunks of protein for that.
If, however, you’re trying to shed some body fat really fast, then you can also dial down your dietary fat intake and get into a much deeper caloric deficit by doing that. Body fat is fuel and if your body is already high fat, then all you need is low carb and high protein. This will work only as a short-term rapid weight loss tool but in the long run, you still want to feed your body enough of the healthy fats and proteins.
Food Source
Calories
(kCal)
Fats
(g)
Net Carbs
(g)
Protein
(g)
ACS
Chicken Breast, 100 g
165
3.6
0
31
ModTOR
Tilapia, 100 g
129
2.7
0
26
ModTOR
Whitefish, 100 g
172
8
0
24
ModTOR
Egg Whites, 1 large (33 g)
17
0.1
2
3.6
HiTOR
Cottage Cheese, 1%, 100 g
72
1
3
12
ModTOR
Cottage Cheese, 2%, 100 g
86
2.5
3.7
12
ModTOR
Cottage Cheese, 5%, 100 g
107
4.7
3.7
12
HiTOR
Pork, Tenderloin, 100 g
143
3.5
0
26
ModTOR
Tuna, 100 g
130
0.6
0
29
ModTOR
Rabbit, 3 oz, 85 g
175
7.1
0
26
ModTOR
Ground Beef, 90% Lean, 100g
176
10
0
20
ModTOR
Curd, 5%, 100 g
98
4.3
3.4
11
HiTOR
Cod, 1 fillet, 180 g
189
1.5
0
41
ModTOR
Whey Protein, 1 scoop, 32 g
113
0.5
2
25
HiTOR
Carbohydrates and Vegetables
When it comes to carbohydrates, then the main idea is to eat them according to your metabolic conditions and goals. Carbs are not as anabolic as protein, but they emphasize the mTOR stimulating effect of whatever you eat.
Whenever you’re having carb refeeds, you should also focus on nutrient density and the nutritional value of what you eat. It’s not worth it to have empty calories that make you over-eat while leaving you unsatisfied. Although cheat days with glorious junk food may sound appealing, it gets boring after a while and totally unnecessary. Trust me, I’ve experimented with this…
Keep in mind how combining carbs with any other macronutrient, whether that be protein or fat, significantly increases the insulin response (See Figure 73). That’s why you shouldn’t follow a high-carb-high-fat diet – it’s a recipe for hyperinsulinemia and insulin resistance.
Whenever eating foods that are higher in carbohydrates, you should stay relatively lower with the fats, and stick to leaner proteins. That way you’ll avoid glycation of fatty acids and limit the formation of AGEs.
It’s not advisable to combine cholesterol with carbs or sugars either because of the potential of oxidation. The morning toast with eggs and bacon is literally a ticking time bomb for atherosclerosis. However, take out the bread and go zero-ca
rb and you’ll prevent that completely. It’s not the egg, it’s the bread…
Fructose and Fruit
It’s also recommended to limit fruit consumption. Fructose can only be metabolized by the liver and can’t be used as muscle glycogen. It, therefore, is almost completely useless to the body. In high amounts, it actually becomes toxic because of the liver having to work extra hard.
Excess fructose can damage the liver and cause insulin resistance, which is a precursor to atherosclerosis, diabetes, obesity, and fatty liver disease.
Fructose can also cause rapid leptin resistance. Leptin controls your appetite and metabolism. If you’re resistant, then you’ll gain weight easily and can’t stop gorging yourself.
The reaction of fructose with proteins is 7 times higher than with glucose. Because of that, AGEs get produced at an even greater rate. While your body can’t use fructose as energy, the bad bacteria in your gut can and that may cause imbalances in your healthy gut flora.
Fructose causes more oxidative stress and inflammation than glucose. Cancer cells feed upon sugar, especially fructose, and thrive in an oxidized environment.
Excess fructose also affects brain functioning, in terms of appetite regulation and blood sugar. In rats, it impairs memory.
Fructose doesn’t replenish muscle glycogen and won’t promote muscle hypertrophy. I mean, if you’re planning to eat carbs, then why not eat the carbs that will actually make you stronger and more built like potatoes and rice?
I’m not trying to say that fruit is bad – just that excess fructose in the body comes with an array of negative side-effects and that it’s not optimal for consumption. There are many people who eat a raw fruit-based diet and seem to be perfectly fine. However, with the principles of Metabolic Autophagy kept in mind, fruit is a weak player.
Fruit isn’t simply something you could nor should eat year-round. In nature, you can get fruit during certain seasons and only for a limited amount of time. The function of fruit is to make you rapidly gain extra fat for the coming winter. That’s why grizzly bears eat a bunch of berries and salmon in the autumn. Unfortunately, in modern society, the nutritional winter never comes and people actually eat more calories during the holiday season.
Of course, fruit may have some vitamins, minerals, and co-enzymes that help with your overall metabolic process but its nutritional value pales in comparison to other vegetables. For general health, you’d be better off eating cruciferous, and for muscle growth, you’d want to be eating starchy tubers anyway. So, there’s no justification to be eating fruit every day. You can have like an apple or two a few times a week but any more than that is pushing it too far.
Whenever you do eat fruit during refeeds, then opt for the ones lower in fructose and higher in glucose. That way you’ll keep the liver glycogen more depleted and it’ll be easier to get back into autophagic ketosis. The glucose will also be more beneficial for muscle glycogen re-synthesis.
How Many Vegetables to Eat?
In terms of low carb foods like vegetables, tubers, and berries, then how much you can eat depends mostly on your personal preference.
On the ketogenic diet, your daily carb intake would fall somewhere between 30-50 grams of carbs (5-15%). That number can change depending on your level of physical activity, how insulin sensitive you are, the degree of keto-adaptation, and also how long you fast for.
On the Metabolic Autophagy protocol, you’ll be very glucose tolerant, meaning you have such a big buffer-zone for eating carbs. Resistance training and fasting both deplete your glycogen quite rapidly and you can get away with a higher carbohydrate consumption without jeopardizing ketosis or autophagy.
However, the purpose of eating carbs isn’t to eat as many of them as we can safely handle. Instead, it’s about promoting a certain metabolic environment that would make the body more autophagic by default and then use them as a tool for triggering mTOR.
In general, your habitual everyday consumption of carbs would still fall somewhere between 10-30 grams. That’s the default you’d want to fall back to. On some harder workout days, you can go up to 50-100 grams from healthy tubers. For anabolic refeeds, it may reach 200 grams or so, depending on your goals.
Figure 84 Metabolic Autophagy Carb Guidelines
Honestly, there isn’t a real limit to how much broccoli or cauliflower you should eat because they’re an nTOR food and low in calories. For them to kick you out of ketosis you’d also have to be eating like 2 kilos, which would make your gut explode before it could happen.
Some veggies and salads are very low in soluble carbohydrates and they’re mostly indigestible fiber. It can bump up the volume of your meals while keeping the calories relatively lower. However, too much fiber and vegetables can cause constipation and digestive issues. So, you have to know where you feel best at.
Short periods of zero-carb carnivore can be quite good for giving the gut some rest but for optimal longevity, you’d want to be eating some veggies packed with the longevity-boosting compounds. It’s also probably not ideal for food intolerances or the microbiome to be eating just meat for the rest of your life.
The majority of your food should come from nutrient-dense animal meats, but you do want to get a bunch of vegetables and wild plants into your diet. Therefore, you can eat these healthy veggies I’m about to list here in unlimited amounts (Or as much as your gut can handle):
Here’s a List of Vegetables You Can Eat:
Food Source
Calories
(kCal)
Fats
(g)
Net Carbs
(g)
Protein
(g)
ACS
Asparagus, 100 g
20
0.1
3.9
2.2
nTOR
Artichokes, 100 g
47
0.2
11
3.3
nTOR
Broccoli, 100 g
32
0.4
7
2.8
nTOR
Cauliflower, 100 g
25
0.3
5
1.9
nTOR
Mushrooms, 100 g
22
0.3
3.3
3.1
nTOR
Onion, Green, 100 g
32
0.2
7
1.8
nTOR
Onion, White, 100 g
40
0.1
9
1.1
nTOR
Romaine Lettuce, 100 g
17
0.3
3.3
1.2
nTOR
Butterhead Lettuce, 100 g
13
0.2
2.2
1.4
nTOR
Shallots, Raw, 100 g
72
0.1
17
2.5
nTOR
Beet Greens, 100 g
42
0.2
10
1.6
nTOR
Bok Choy, 100 g
12
0.2
1.8
1.6
nTOR
Spinach, 100 g
23
0.4
3.6
2.9
nTOR
Alfalfa Sprouts, 100 g
29
0.7
3.8
4
nTOR
Swiss Chard, 100 g
0.2
3.7
1.8
nTOR
Arugula, 100 g
25
0.7
3.7
2.6
nTOR
Celery, 100 g
14
0.2
3.4
0.7
nTOR
Carrots, 100 g
41
0.2
10
0.9
nTOR
Turnip, 100 g
28
0.1
6
0.9
nTOR
Iceberg Lettuce, 100 g
14
0.1
3
0.9
nTOR
Asparagus, 100 g
20
0.1
4
2.2
nTOR
Eggplant, 100 g
25
0.2
6
1
nTOR
Tomatoes, 100 g
18
0.2
3.9
0.9
nTOR
Green Bell Pepper, 100 g
20
0.2
4.6
0.9
nTOR
Cabbage, 100 g
25
0.1
6
1.3
nTOR
Green Beans, 100 g
31
0.1
7
1.8
nTOR
Brussels Sprouts, 100 g
43
0.3
9
3.4
nTOR
Kale, 100 g
49
0.9
9
4.3
nTOR
Sea Kelp, 100 g
43
0.6
10
1.7
nTOR
Red Algae, 100 g
21
0.1
8.8
1.3
LowATG
Chlorella Powder, 1 oz
115
2.6
6.5
16.4
LowATG
Sea Lettuce, 100 g
130
0.6
41
22
nTOR
Spirulina, 1 tbsp
20
0.5
1.7
4
LowATG
Nori, 100 g
35
0.3
5
6
nTOR