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Should You Be Eating PFC Meals?

 | 5 Comments  | Health, Nutrition



There are many eating styles out there, and while I personally follow a low carb, high fat diet, and I like to earn my carbs with a high-intensity workout. In other words, if it’s my high intensity workout day, I can have meals that are high in carbs. I fully understand that this eating style may not be appropriate for everyone.

Today I wanted to introduce you to an eating style that is balanced, helps maintain energy levels, and is perfect for anyone with hormonal imbalances.

What is PFC? 

PFC is balanced approach to eating, and each letter stands for the three macronutrients: protein, fat, and carbohydrate.

Why eat PFC?

All three macronutrients work to support the body, brain, and metabolism in their own unique way.

Protein creates neurotransmitters, which are essential brain chemicals, and if you have ever battled with things like sugar, carbohydrates, or even alcohol cravings in the past, then eating protein may help keep those cravings at bay.

Your brain is primarily made up of fat. It requires a steady stream of healthy fats for it to work optimally. Your brain needs healthy fats to control your mood and regulate your hormones. When you deprive your body of healthy fats, you deprive your brain of the fundamental building blocks for hormone production, reducing inflammation, and boosting your metabolism. Fats also help keep you full and act as a buffer for carbohydrates, contributing to a slow assimilation into your blood stream.

Carbohydrates give you quick energy because they have the greatest effect on raising blood sugar levels. A reasonable amount of carbohydrates promotes healthy body function by providing your brain with glucose (brain fuel) and your liver and muscles with glycogen (muscle fuel). Carbs are needed for many hormonal functions. For example, carbs are required in order to convert the inactive T4 hormone into the active T3 hormone. This conversion is CRUCIAL for proper thyroid health. You even need carbs to trigger one of your hunger hormones, leptin. Leptin is triggered by carbs, and without this, you can eat and eat and eat and never feel satisfied. Leptin is important to keep you from going on a crazy-eating-spree later on.

A key to having consistent energy levels, positive moods, enhanced mental clarity, a boosted metabolism, decreased sugar cravings and avoiding that “hangry” feeling, is blood sugar regulation.

You can maintain stabilize blood sugar levels by eating in balance by incorporating healthy fats, quality proteins, and nutrient-dense carbohydrates every time you eat.

Why blood sugar levels matter.

A medically reviewed study in the Healthline Library of Hyperglycemia and Type 2 Diabetes talks about when blood sugar levels are too high or too low, you end up experiencing consequences like increased blood pressure, inflammation, anxiety, insomnia, mood swings and more. Eating PFC at every meal helps stabilize blood sugar levels.

One way to support your metabolism is by consuming all three macronutrients in balance and in reasonable amounts. Having a serving or two of each (depending on your activity level and gender), is an excellent way to ensure that you’re getting a variety of nutrients and minerals, as well as triggering the ideal hormonal and metabolic responses. Each macronutrient has its own place when it comes to happy and healthy hormones, and each one plays a pivotal role in maintaining balance and order.

Examples of PFC Balanced Meals.

Eggs, Spinach & Sweet Potato Scramble

Protein: 2-3 Eggs

Fat: 2 Tbsp. of ghee to cook eggs in

Carbs: 1⁄2 cup of diced sweet potato

Other: 2 cups spinach

Salmon Dinner

Protein: 6 ounces of wild Alaskan salmon

Fat: 2 tablespoons of olive oil to drizzle over salmon

Carb: 1⁄2 cup sprouted quinoa

Other: A few asparagus spears


Protein: 1 scoop of non-dairy protein powder

Fat: 1⁄4 cup of full-fat coconut milk

Carb: 1⁄2 cup blueberries

Other: 1 cup spinach

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5 comments on “Should You Be Eating PFC Meals?”

  1. private avatar image

    Private  |  Amman, Jordan

    I have been following this approach for a month now and i have been feeling and looking better than ever, and my sweet tooth is tamed with little to no cravings!
    However since I’ve been following a meal plan with different options they seem dull now and i need to expand my options but I don’t seem to have the right base of knowledge for that, and started a battle with right and wrong carbs and how much of each micro should i be eating in a day to build lean muscle?
    Can you please help me with that?! Are veggies calculated into our daily carb intake? When is best to consume whey protein? What do you do?

  2. private avatar image

    Private  |  CA, USA

    This is how I have eaten for 20 years and I feel satisfied and cravings are minimal. Works well for me. I first learned to eat this way by reading a book called “The Zone” by Dr. Sears.

  3. private avatar image

    Private  | 

    Zuzka but what if I feel better earning my carbs?

  4. private avatar image

    Private  | 

    Thank you for sharing this Zuzka! I have hypothyroidism, and even thought my T4 tests have always been normal and take tle lightest medication, I have been experiencing hormonal issues. I will definitely try to implement this sort of diet, because over the past months , I have been trying to do the same as you do but with no great success. I was wondering if it’s possible to post another text that covers a bit more about hormones and perhaps the relationship between them and food?

  5. private avatar image

    Private  |  Norway

    I have been following this strategy since I started following you 7 years ago. It totally changed my relationship to food, hunger etc. My body responds REALLY well to this, and I notice it fast if I eat differently. Sometimes I cut the starchy/sugary carbs a bit if I want to reduce my fat percentage – and my body also responds really fast to that.

    The thing I love about this strategy is that I always eat when I am hungry, I eat until I am full. I never count calories or meals or portions size. I just make sure that I have protein, healthy fat, lots of veggies and fruit on my plate and you will get satisfied without stuffing yourself. This also gives endless variation in the food I eat, never stuck to a diet or certain recipies. I can go to party buffées and just choose my plate wisely.

    Everyone respondes differently, but this is definitely worth a try.

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