Why I did it?
Increasingly I am getting more and more questions related to what is my food intake, what I eat or what is my calorie intake per day and basically how does it look like when someone is in 100% on raw food. In order I could make it for you and for myself much easier to explain it I decided to measure myself in November for 1 month and write down everything what I had for a meal. To do it I used my favorite application Cron-o-metr. Was my measurement accurate? To be honest as I didn’t eat all the time at home I can not guarantee that it is 100%, because some meals I basically I was not able to measure but I would say in 95% it should be correct.
This activity was not anything new for me, because my goal is to gain weight and more muscles till end of 2014 with body fat % under 12. I am a proponent of the claim that if you do not measure it you can not manage it. So measurement on daily basis is a key for me. The proof that everything is going very well are my results which you can check here – 21: MUSCLE AND WEIGHT GROWTH ON RAW FOOD: 7 MONTH PROGRESS.
But back to the point. The article is called “Am I still human”?
Fruit intake in 30 days of raw food
When I made a summary of my 30 days food intake the first thing which came to my mind was a movie – Planet of the Apes and question “Am I still a human”? Well, 31.735g of bananas per month is the proof I am more likely a monkey. 31 kg of bananas is around 1 kg per day (cca 8 bananas per day)! To be honest I knew it from the beginning that it will be a huge number as I am lover of bananas but even that the result made my day. I am a monkey Since I started with fruit let inform you what was next. The second place belongs to apple with 5170g (cca 38 units) and avocado with 5042 (cca 31 units), following with lemon – 2100g, tomatoes and dried dates. The details you can find below. Why I eat so much bananas? I use bananas almost for everything, to my smoothie breakfast, as a snack, as a pre or post workout meal, as a part of protein shake or main ingredient in regards of deserts. I would say banana is in my opinion super fruit with variable usage. Apple I have every day as a part of my breakfast and avocado is absolutely great with salads, any other kinds of smoothies or sauces. I can not live without avocado anymore. And you?
Vegetable intake in 30 days of raw food
The number one vegetable in my food intake was kale 6160g (cca 44 bunches). Black and curly kale is great for almost everything and I use it almost every day for my salads and morning smoothie – 18: HIGH PROTEIN RAW MEAL OF THE WEEK: PHENOMENAL SUPERFOOD BREAKFAST GREEN SMOOTHIE BOWL. The reason why I use kale so often is that kale is one of the best leafy green with the highest quality and source of net-gain nutrients. As a next vegetable I can mention celery 3770g and carrot 3050g.
Nuts, seeds and pseudograins intake in 30 days of raw food
According to my summary in regards of nuts, seeds and pseudograins (grains which are gluten free and easy to digest) I use at most flax seeds (grounded) 1150g for their source of vitamins, minerals and Omega 3 fatty acids. Flax and also chia seeds are great for their digestibility as body doesn’t have to break them down as in case of other fats. Their function is also similar to leafy greens – as a sponge. Sponge which helps to clean your intestines. Second place belongs in my food intake sprouted mung beans 1020g – with taste of green peas and awesome source of protein and carbs. Sprouted mung beans are rich in enzymes and also excellent complex source of amino acids, simple carbs. and fatty acids. Just for your information 1020g contain 257g of protein and 601g of carbs. Just add 50g of sprouted mung beans into your salad and you will have rich portion of macronutrients. Simply awesome! On third place and so forth I could continue with almonds, buckwheat (pseudograin), sunflower seeds and chickpeas (this month I didn’t have a lot of chickpeas, because we didn’t buy it). The last part of my nuts and seeds intake is related to Brazil / Para nut – around 350g per month. Since it is not huge amount it is important to mention that just 1-2 Brazil nut is recommended per day. Brazil nuts are great source of selenium (1 nut will give you daily dose of selenium) what can also increase your potency. Brazil nuts are also recommended in case you have problems with your hairs and least but not the last important function is to support testosterone production in your body. And muscles love testosterone.
Superfood and others intake in 30 days of raw food
To this category I classify various kind of superfood, roots, powders, oils and so forth. First kind of these superfood I would mention hemp and vegan protein which I get to my body on daily basis. Hemp protein is my favorite because this protein is already transferred to amino acids and so is very easy to digest. You can also combine this protein source with other food and fruits without any side effects as you can have with different kind of proteins powders. It is also because of hemp protein is not processed or cooked (as normal protein powder like wheat or soy). Simple pressed, dried and crushed, that is it. Moreover it is complex amino acid and great source of BCAA ! Next superfood in this category are nutrition yeast which are great for their volume of protein, carbs., minerals and vitamins B. More over with combination of different kind of nuts and seeds it is very easily to create delicious cheesy sauce. Awesome for salads or nut burgers. Love it ! The last thing I mention as a superfood is related to ginseng and maca powders. Ginseng I use as a great supporter of testosterone production but in regards of sport activates I take ginseng powder due to the ability to decrease lactate acid. As you may know lactate acid is has a conscience of fatigue increase or worst regeneration after workouts. Maca powder is classified as one of the best superfood approved also by NASA.What else you need to know about it Moreover it is part of my favorites recipe 15: HIGH PROTEIN RAW MEAL OF THE WEEK: CHOCOLATE NUGGET PROTEIN MADNESS.
Summary of macronutrients in 30 days on raw food
Look at the summary and you will see that my daily calorie intake is around 3432 kcal (but it is necessary to mention that in case I have a heavy training my calories are between 3500 – 4000 kcal, why? Because this workout needs it). 116 g of protein per day are around 15% of my meal plan. I am not so ok with this amount so I will try to increase it up to 20% and reduce carbs., which are in my diet around 66% (probably bananas :-)). Maybe because of these numbers my body fat is still around 11-12%. I believe if I reduce my carbs. amount intake and increase protein intake up to 20% my body fat will decrease under 11% without any problem. Fat intake 18% – hundred percent ok with that.
According to the summary and description of meal you can see very easily that my meal plan is rich in all important nutrients which have net and positive influence for right function of my body. It is also evident that my food intake is very stable. For someone my meal program may looks monotonous or not so rich or varied in regards of combination of leafy greens, fruits, spirulina, barley, chlorella and so forth. The reality is, that in October I ate little bit different and in December I eat also something else – for example more blueberries, strawberries, spirlulina, lettuce, seaweed. But on the other hand I would say 80% of my meals are still the same and maybe in 20% there are small changes according to current needs. Moreover, in simplicity is beauty, right? And I like this kind of routine in my life. Rather than finding new recipes and spending time in shopping centers I use saved energy for exercise or even for blogging purpose