Eat By Design works in harmony with our body's genetic make-up and design. It is an approach to fulfilling the nutritional requirements of the body for optimal function. Eat By Design teaches people how to eat to create health, instead of eating to alleviate a symptom or treat a disease.
These steps are a guideline to begin the process of Eating By Design. There are some subtle nuances depending on how metabolically deranged one may be as well as the current goals of the individual.
Step 1. Eat real food first. Establish food quality as the most important criteria. If it comes in a package and has a bar code, it's not very likely By Design.
Step 2. Eat protein with every meal. Healthy sources of beef, pork, lamb, chicken, turkey, wild game, eggs, and wild fish have been a staple of our diet for a very long time.
Step 3. Eat vegetables. Cooked is better than raw.
Step 4. Increase quality fat intake. This includes fat from healthy animal sources, pastured butter, ghee, coconut oil, avocado, minimal nuts, seeds and olive oil. Avoid highly processed seed and grain oils.
Step 5. Remove grains and legumes. The emphasis is on gluten containing grains but no grains or legumes provide us with nutrients we cannot receive from better By Design sources, in more quantity and with less of the negative effects like anti-nutrient and gut-irritating properties.
Step 6. Remove sugar. It is a toxic substance and should be avoided or consumed in very small quantities. This includes high fructose corn syrup, fruit juice, pop and packaged foods. Fruit is still a sugar and should be consumed based on your goals. Fat loss? Very minimal amounts. Healthy body composition? In moderation.
Step 7. Earn your carbs. Depending on your training goals and body type, increased carbohydrate intake may be of benefit. They are best consumed in the post-training window and from non gut irritating sources like sweet potatoes, yams and squashes.
Step 8. LBD Essential Supplements. Eat By Design is the primary approach to fulfilling your nutritional requirements, the Essentials simply fill in the gaps. Omega 3 saturation, vitamin D optimization and probiotic use for gut health.
Step 9. Dairy is a grey area. For the most part stick to butter and cream (raw if possible) avoiding the dairy proteins in milk products which may be allergenic to many and have other known issues.
Step 10. Stop counting calories! No animal counts calories. They Eat By Design. Do the same.