- Fit Tip Fridays
- Posts
- The 10:1 Ratio With Foods
The 10:1 Ratio With Foods
FTF #118
Hey there - it’s Don.
Happy Friday!
Before we jump in, I want to wish you a Merry Christmas.
I hope you have a great time with your family and friends celebrating our Lord Jesus Christ!
As an FYI, enrollment for the Kettlebell Strength System is closed. It will re-open again in January.
The KB Strength System is a pathway to lose 10-30+ lbs at home, giving you the customized plans and accountability needed to get there.
The program is limited to 25-30 spots since for now that’s all I have the capacity for.
With 19 guys now I’ll only be looking to bring a few more on at the start of the year.
If you want to learn more about this program and hop on the wait list, just click here.
Let’s jump into this week’s Fit Tip Friday!
🔎 In This Fit Tip Friday
Inside you’ll find:
The 10:1 ratio for foods
What happened when this guy ate only bacon for 30 days
This online database for foods, 11 benefits of eating fish, and more…
First time reading? Sign-up here.
Tip: The 10:1 Ratio With Foods
Click here to read this on the Layman’s Fitness website
If you are trying to eat healthy to lose weight, there are three things you’ll want to focus on:
Increase protein
Limit calories
Eat unprocessed food
When I started studying the foods that accomplish these three things, I noticed a general pattern. Something I call the 10:1 ratio.
When I say the 10:1 ratio, I’m referring to the ratio between calories and protein.
10 calories per 1 gram of protein
The idea is to start filling your plate with foods at or less than the 10:1 ratio. For example:
Salmon is about 9 calories per 1 gram of protein.
Fettuccini Alfredo is about 42 calories per 1 gram of protein.
Here are 15 foods that are at or better than the 10:1 ratio. Find ways to make these the main parts of your plate:
Tuna ➡️ 4:1
Cod ➡️ 4:1
Halibut ➡️ 5:1
Turkey breast ➡️ 5:1
Tilapia ➡️ 5:1
Shrimp ➡️ 6:1
Ham ➡️ 6:1
Greek Yogurt (plain) ➡️ 6:1
Chicken breast ➡️ 7:1
Pork loin ➡️ 7:1
Cottage cheese ➡️ 9:1
Salmon ➡️ 9:1
Ground turkey ➡️ 10:1
Ground beef ➡️ 10:1
Ribeye steak ➡️ 10:1
Some honorable mentions: Eggs (11:1), Beef Jerky (11:1), Lentils (12:1), Bacon (13:1)
Pair these with a side of vegetables or fruit, and you got yourself an amazing plate.
P.S. Our God gave us all these things to eat! (1 Timothy 4:3-4)
🔎 Finds/Resources This Week
Here are some of my favorite finds/resources this week.
Top find
What happened when this guy ate only bacon for 30 days (more)
This guy (who calls himself BaconManDan) ate 2 pounds of bacon every day for 30 days… and lost 20 pounds, lowered his blood pressure, and his blood panels improved.
I am not recommending this diet (as much as I love bacon…) but there are some lessons from this:
1) He was in a calorie deficit. 2 pounds of bacon is about 1600-1700 calories (with 100g of protein)
2) Consider what he didn’t eat (processed food, candy, refined breads, sugary drinks, etc…)
3) We might need less variety in our diets than we think we do
Other finds
This Nutritionix database gives you a quick nutrition breakdown on foods (more)
5 way to dress up a can of tuna (more)
A strong plan for shift workers (more)
10 anti-inflammatory spices & herbs (more)
The global kettlebell market is expected to 3x from $3B to $10B in 10 years (more)
Best Bible Reading plans for 2025 (more)
👍 Thanks for reading!
I’ll see you next week.
Be strong,
Don
P.S. The KB Strength System will re-open in January.
This is a pathway to lose 10-30+ lbs at home, with the customized plans and accountability needed to get there.
Spots are limited, so if you’re interested in this for 2025 you can learn more about this program and hop on the wait list by clicking here.
How did you like today's newsletter? |
