Introduction

In the Superhuman Diet, understanding and managing the balance of macronutrients - fats, proteins, and carbohydrates - is crucial. This chapter will guide you through these components, emphasizing the importance of whole, unprocessed foods and the avoidance of refined sugars and unhealthy fats.

Macronutrient Balance: Fats, Proteins, Carbs

• Fats: In the Superhuman Diet, fats are not just a part of the diet; they are the centerpiece. The emphasis is on healthy, high-quality fats like avocados, nuts, seeds, olive oil, and fatty fish. These fats are essential for maintaining energy levels, supporting cell function, and aiding in the absorption of fat-soluble vitamins. The diet typically includes a high proportion of fats - about 70-75% of daily caloric intake.
• Proteins: Moderate protein intake is another pillar of this diet. Protein sources should be high-quality and, if possible, from organic, grass-fed, or pasture-raised sources. Including a variety of meats, fish, eggs, and some dairy provides essential amino acids necessary for muscle repair, hormone production, and overall bodily functions. Typically, protein should make up about 20-25% of daily calories.
• Carbohydrates: Carbohydrates are limited in this diet but not eliminated. The focus is on low-glycemic vegetables and small amounts of berries. These provide essential nutrients and fiber while keeping overall carbohydrate intake low (usually between 5-10% of daily calories). This restriction helps maintain ketosis and stabilize blood sugar levels.

Emphasis on Whole, Unprocessed Foods

A cornerstone of the Superhuman Diet is the consumption of whole, unprocessed foods. This means choosing foods that are as close to their natural state as possible. Whole foods are nutrient-dense, rich in essential vitamins, minerals, and antioxidants, and free from additives and preservatives found in processed foods. This approach not only supports physical health but also contributes to environmental sustainability.

Avoiding Refined Sugars and Unhealthy Fats

Refined sugars and unhealthy fats are major culprits in numerous health issues, including obesity, heart disease, and diabetes. The Superhuman Diet strongly advises against the consumption of these substances. Refined sugars, found in sodas, sweets, and processed foods, can cause blood sugar spikes and contribute to insulin resistance. Similarly, unhealthy fats, particularly trans fats found in fried and processed foods, can increase the risk of heart disease. By avoiding these, the diet promotes a healthier, more balanced nutritional intake.

In summary, the Superhuman Diet's approach to macronutrients emphasizes a diet rich in healthy fats, moderate in high-quality proteins, and low in carbohydrates, particularly those from processed and sugary foods. This balanced approach not only aids in achieving ketosis but also supports overall health and well-being.