Dr. Andreas Eenfeldt sits down with Mike Giardina to discuss focusing on high-protein foods to improve metabolic health. Dr. Eenfeldt is a Swedish doctor who specializes in family medicine. He is also the CEO of Diet Doctor.
According to Dr. Eenfeldt, most people in Westernized societies are not eating enough protein and eating too much processed food. Protein intake accounts for roughly 13-14% of their diet, he explains, while they should be eating closer to 25% or more. CrossFit athletes looking to improve health markers and body composition should eat 30% or more, Dr. Eenfeldt adds.
When people add good sources of protein to their diet, Dr. Eenfeldt explains, they usually end up decreasing their carbohydrate intake. The inverse is also true — when reducing processed carbohydrates, people tend to increase protein intake. This is important because eating processed carbohydrates can lead to overeating. According to Dr. Eenfeldt, this is why it is important to think about foods in terms of satiety — focusing on higher protein, energy density, and higher fiber. By focusing on foods that make us feel satiated longer, we also reduce hunger and intake. This can be an alternative for those who do not want to constantly weigh and measure their foods.
A good starting point for improving metabolic health is to eat meats, vegetables, nuts and seeds, some fruit, little starch, and no sugar. From there, optimization comes from keeping intake to levels that support exercise and not body fat. Essentially, eat natural, whole foods and only eat enough to support your activity level.