Eat To Create Energy

According to the bioenergetic theory of health, a person's diet should:

1. provide the cells of their body with plenty of the fuels needed to promote energy creation, and
2. not cause blocks in the optimal pathways our cells use to create that energy.

Below is a brief summary of bioenergetic diet principles. More details are available in the resources, and in the more detailed topics (see the Learn More links within this article).

Macros

Dietary macros are carbohydrates, fat and protein. The primary fuels for our cells are carbohydrates and fats. The most productive pathway for our cells to create energy uses glucose as a fuel, which comes from carbohydrates. Therefore, it is important to get enough carbohydrates in your diet to provide ample glucose to your cells.

Fat can also be used as a fuel, and both fat and protein are used by your cells to build structure. Because of this, a person also needs some fat and protein in their diet. However, since glucose is a more efficient cellular fuel than fats, the ideal diet has substantially more carbohydrates than fat.

Broad recommendations are to get at least 60 grams of protein every day (some recommend substantially more), and at least some fats, with the remainder being carbohydrates. Carbohydrate intake should ideally be at least two times fat intake by weight (e.g., 300 grams of carbs vs. 150 grams of fat).

Foods To Prioritize

For proteins and fats, the best sources are from ruminant animals (cows, sheep, bison, and other animals that eat grass). Meats and dairy from these animals contain the best fats, and most complete proteins, as well as a variety of vitamins and minerals. Tropical plant fats such as coconut oil, macadamia nut oil and cocoa butter are also great fat sources.

Carbohydrates should be obtained from easily digestible, whole-food sources. Sugar is fine in moderation, but most dietary carbohydrates should come from ripe fruits (including fruit vegetables like tomatoes and squashes, as well as fruit juice and dried fruit), raw honey, and ruminant animal dairy. Secondary sources of carbohydrates can include starches such as root vegetables (potatoes, parsnips, carrots), white flour and white rice.

Foods To Avoid

Polyunsaturated fats can both directly and indirectly impair cellular energy creation. Seed oils, fatty cold-water fish such as salmon, and store-bought non-ruminant animal meats like chicken and pork can all contain very high levels of polyunsaturated fats. Good fat sources include ruminant animal meat and dairy fats, as well as tropical plant fats such as coconut oil, macadamia nut oil or cocoa butter. All these contain only a very small amount of polyunsaturated fat, with mostly saturated or monounsaturated fat.

Another major issue with efficient cellular energy production is toxins in a person's diet that cause gut irritation and inflammation. Many toxins of of this type are naturally found in plant products, such as lectins (including gluten), FODMAPs, oxalates, phytates and high amounts of soluble fiber. Whether a particular food will cause issues in an individual person is uncertain, so there is no easy list of foods to avoid for everyone, and personal experimentation is necessary. Generally, the safest advice is to get carbohydrates from only ripe fruits and pulp-free fruit juices, ruminant-animal dairy, raw honey and white sugar, which are all easily digestible for most people.

Properly processing plant foods can lower the impact of the toxins they contain. Thoroughly cook all grains and vegetables to lower their toxin levels and break down the soluble fiber. Soaking and sprouting beans and grains reduces the impact of their toxins. Fermenting vegetables and grains is also helpful.

Chemical additives in foods should also generally be avoided. Artificial flavors, food coloring, dyes, gums, and other chemical additives may cause gut irritation and lower metabolic efficiency. As with the plant chemicals, individual effects can vary dramatically between people. The safest general advice is avoid all chemical additives, and to stick to whole foods.

Food Quantity

In order to create enough energy, a body's cells need enough fuel. Just as inefficient conversion of fuel to energy can lead to energy deficits and health problems, a simple lack of adequate fuel can also lead to similar problems. In order to provide one's body with plenty of fuel, it is critical to eat enough of the right foods. Severe caloric restriction, including fasting, inhibits cellular energy creation and is not recommended.