The Basics: Calories, Carbs, Fats & Proteins.

Nutritional Basics:

In case you missed part one.

Let’s face it, we have all been in this situation. Maybe you’re wanting that summer body, because summer is coming up quickly. What about just wanting to lose a few pounds? It could be that you want to get back to the body you had 15 years ago. The market, is flooded with diet pills, and diets in general. All of them can leave you confused, and no better off than before. I’ve been there. My first thought was: No food=No Fat, right?

  Nothing could be further from the truth. Your body needs a certain amount of calories to survive, there is no getting around that. Now, that isn’t saying that fasting, isn’t useful. Even Intermittent Fasting, (fasting for certain hours/eating for certain said hours).

We will touch on that in a different post.

  Today I want to highlight the basics:

  • Calories
  • Fats


  • Carbohydrates


  • Proteins


These are all key factors in determining your body composition, and exactly how your body functions.


Now, just a disclaimer. I take a different approach to this than most. Because I have different beliefs, the research is all there. Most call this “low carb” Some call it “paleo dieting” It is simply known as, going primal. Being in touch with your primal instincts and primal ancestors. Or, it can be called Keto Dieting. Whatever you wish to call it, it is the healthiest way to go about things.


Here is how I break it down:


Image of eggs Image showing protein/fat Image showing a protein staple for keto/primal


  So, protein is a major role. It helps build muscle, and regulate your body. Helps you recover and get stronger. It releases the anabolic hormones inside your body. Protein is the key to either fat loss or muscle gains.


   Our ancestors ate a fairly moderate amount of  protein, but also they ate it when they could get it. Sometimes days at a time without a bite. We of course, go to the stores and buy frozen packaged meats (how lucky are we?). That are so pumped with chemicals, it is hardly meat anymore. Our ancestors, of course hunted for their food daily. That is how they stayed active. It was either, hunt or be hunted. Needless to say, when they got meat they gorged. Protein is one of the building blocks of a nutritious and healthy life.

You want to get grass fed meats, such as:

  • Beef
  • Chicken
  • Pork
  • Lamb
  • Bison
  • Venison

Fatty meat is where you should look, I will explain why later.(Turkey is also good, but you want more fatty cuts of meat) You don’t want too much protein, but don’t want too little. I myself eat around 80-100 grams of protein a day. It usually gives me enough protein to sustain my body. You don’t exactly NEED 300 grams of protein, save that for the Bodybuilders. Your body will do just fine with 100-150 grams.



Image showing avocado Image showing coconut oil Image showing butter


  Now fats, well fats are essential for life. Good fats and bad fats. You want quality fats, animal fats. Or fats like coconut oil, and olive oil, or avocados, anything but processed junk. The fats you get from a box of food, has no nutritional value, to help you become an optimal human. Anything packaged and riddled with chemicals, and preservatives is simply, not food anymore it is so altered. Buy whole foods. “organic foods”

I quote that term, because it aggravates me.


“organic” like it is suppose to be different.


“organic food” is what our parents and parents parents and those before them called, real food.


Just food. That is what they ate daily. Before we had to come along, and try to change everything.


Look for grass fed “organic”. They must put a label on the shit that is good for you. So look for those labels, is it a little more? Sure, but cancer is expensive too. So is heart disease, diabetes, and multiple medications from multiple doctors.


  What path do you want? choose wisely. Because you only get this one life. 


Anyways, back on topic.

Some good fats:
  • Nuts (both good protein and fat sources)
  • Bacon (again good protein but great fat source)
  • Avocados
  • Coconut oil
  • Olive oil
  • Ghee (clarified butter)
  • Grass fed butter
  • Fatty cuts of meat
  • Hemp seeds/oil

Fat should make up around 60-70% of your daily dietary intake. Contrary to popular belief, fat does not make you fat.



Image showing pasta and rice Image showing a doughnut, loaded with calories Image showing bread basket


Ah, these things are tricky. We have simple and complex carbs. Some that are fast and some that are slow.


They all turn to glucose in the blood and the body. Yet, the type, depends on how your body reacts.


If you eat, a whole bowl of potatoes and some sugar cookies. Sure you’ll get the same amount of carbs as say, two or three bags of broccoli. But, broccoli effects the body in a different way. Not only does it have a whole host of other nutrients, your body can absorb the carbs better. The potatoes and cookies(which are riddled with additives and chemicals) will turn to glucose, or sugar faster. Not to mention those pesky grains, (there they are again)

 Examples of grains, and carbs NOT to eat:

  • Pasta
  • Potatoes (russet, gold, red, etc)
  • Doughnuts
  • Pizza
  • Corn (yes corn is a grain)
  • Wheat
  • Oats
  • Breads
  • Candy
  • Breaded foods (fried, or baked)
  • Most pre-packeged foods
  • Chips


These things (grains) lead to so many problems, digestive problems, stomach problems, they’re hard on our bodies. On our organs, and on our  brains (yes, they fog our brains). They all are haphazardly eaten and thrown into the mouths of people. They don’t see the negative effects until it’s too late. You could eat a whole bag of candy and still be hungry, They are empty calories.


Sugar and carbs. They do nothing for your body, when you shovel in a three musketeers, or a milky way. Why do you think they have the chips and candy at every register? 


It’s a marketing ploy to sell more, “oh I will get a quick snack for the road” You eat it and 15 minutes later, you’re hungry.


AND WORSE OFF, they actually advertise some on the tv, (not saying names *cough* Snickers *cough*) As curbing your hunger. It’s asinine.

Okay, Rant over.

The only carb I will eat(If I eat them):

Image showing sweet potatoes


As I was saying, Grains= BAD, avoid them.


Eat a diet rich in  animal fat and protein, nuts, fruit and berries (sparingly) lots of veggies (green is best) but a variety of colored veggies is key.


Drink plenty of water (but don’t over drink, just when you’re thirsty) and just keep active.


Calories: before I forget, a calorie isn’t just a calorie.

They effect the body differently, 100 calories of spinach, will be treated differently by the body than 100 calories of bread or of those “100 calorie snacks”


It’s all marketing. Don’t fall for it.

Until next time,

-Coach Corey