52: Serena Marie, RD on Fat-Adapted Diets
You’ve probably heard the term “fat-adapted diet" quite a bit here at the Running Lifestyle Show, but you might not know quite what that means. No worries, because our favorite RD, Serena Marie, RD, is coming on for a entire show to explain the what, why, and how of fat-adapted eating.
We get in to the nitty gritty of what it is, why we think it’s the most nutrient-dense diet (and why both of us eat this way), and how to go about it.
My friend, Becky Kotsifas, and Runner of the Week, talks about how she started running again after a sabbatical, ice, and her big race coming up, the Disney Princess Half Marathon in February… in Disney World.
Serena Marie, RD, and I discuss:
Serena’s background in order to be a registered dietician
What does fat-adapted Mean?
How to start a fat-adapted diet
The balance of fat, protein, and carbs
Serena’s thoughts about fruit
The best sources of protein
When to increase carbs
Ideally, what your mantra is when selecting what food to eat
What to eat when transitioning to a lower carbohydrate diet
What to eat for meals
Here are the "Cliffs Notes" of how to start:
Look at the macronutrient of what you’re currently eating by logging intake into MyFitnessPal or another calorie tracker
Aim to modify intake to 20-30% protein, 20-35% carbohydrates, 35-60% fat. Higher protein intake should be for those doing high-mileage training, heavy lifting, or lots of sprinting. Carb and fat intake will vary depending on activity, genetics, medical conditions, weight history, gender, etc.
Choose sufficient calories from nutrient-dense sources! When you first transition to a lower carbohydrate diet, you may find it helpful to choose large portions of nonstarchy veg for volume and extra dietary fat for satiety. These can help your blood sugar adjust to a lower carb approach to eating.
Ideas of What to Eat:
Green smoothies with coconut milk/butter
Bulletproof coffee or just coffee with heavy cream!
From Frozen burger patties are convenient!
Carrots dipped in almond butter
Guacamole
Avocados wrapped in salmon lox
Seaweed SeaSnax
Bricks bars/Epic Bars
Eggs, bacon with slaw
Ground meat/sausage with lettuce
Kale with toasted pine nuts, vinegar, EVOO
Canned tuna with balsamic and Parmesan cheese
Yogurt
Layer organic tofu, sunflower seeds, berries and plain yogurt
Applegate organic deli meat
Raw vegetables
Baked fish/seared fish
Steak
Cottage cheese with PB & un-Dutched cocoa
Alter Eco Dark Chocolate
Applegate Uncured Organic Hot Dogs with Bubbie’s Cole Slaw and yellow mustard
Where to find additional information about the science of a fat adapted diet:
http://serenamarierd.com/2014/12/fat-adapted-diet-umm-what/
Why a fat-adapted diet does NOT promote heart disease:
http://serenamarierd.com/2014/01/cholesterol/
Contact Serena:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Contact Becky Kotsifas:
Facebook: Becky Buswell Kotsifas
Twitter: @BeckyKotsifas
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.