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PaperclipPerfector  7mo ago (text post)   2269 thread views

Wellness Wednesday for September 13, 2023

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I've been looking at my database of the things I've eaten and I've noticed one simple value for savory dishes that rather reliably tells you if it's worth eating: protein to fat ratio, or PFR for short:

  • PFR that is significantly less than 1: try to save dishes like this for special occasions
  • PFR of around 1: generally fine, but you might want to try fitness food, say, for breakfast
  • PFR of around 2: great choice
  • PFR of 3 or more: that's fitness food, if the majority of your meals are like this, you are fucking hardcore and might actually want to look at your fat intake

Of course, this doesn't apply to keto diets, but it's a great rule of thumb for regular "eat less" diets. I use it to plan my meals without counting the calories, the only counting I do is a snack/dessert budget, where I just treat myself to ~300 calories per day.

What are some examples of the categories?

A sample from my database:

  • PFR 2.5 and higher: Caesar salad w/o dressing, grilled chicken/turkey breast, fried tuna, poke bowl, turkey burger (no mayo), chicken/shrimp tacos (no guac), protein-rich Greek yogurt
  • PFR 2: chili, roast chicken, pacific salmon lox, turkey sandwich (no mayo), homemade burger with lean ground beef and yogurt sauce, tuna salad (easy on the mayo), protein bar that I like
  • PFR 1: braised beef, chicken livers in sour cream, quesadilla with chicken/shrimp, Chef John's Greek lemon chicken, smoked mackerel, fried egg, lamb shawarma, csirkepaprikás
  • PFR 0.67 and lower: pork shawarma, pasta carbonara, pacific salmon and egg sandwich wrap, gyros, fish dumplings, laksa, tuna sandwich (with mayo)

Don't use this as anything but a very rough guide, always check the label or do the math for homemade dishes.

Based on the list, sounds like rederiving avoiding seed oils lol (and almost all Chinese/SEA food). If you do want to keep healthy fats in your diet while dropping weight, I'd recommend having some PFR 1 meals with low/no carbs as variety, or swap out heavy sauces for butter/coconut oil/animal fat (e.g. chicken livers go from PFR 1 to PFR 2 if you use peri-peri sauce instead of sour cream).

¯\_(ツ)_/¯

I don't avoid seed oils specifically, it's just that removing some sauce from a dish is much easier than removing marbling from beef.

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