In the world of nutrition, not all foods are created equal. Some fuel your metabolism and support fat burning, while others encourage fat storage and slow you down. This guide explores the RAD (Recommended and Active Diet) versus the SAD (Standard American Diet), helping you make smarter food choices for optimal health and body composition.
What is the RAD vs. SAD Diet?
The RAD diet focuses on nutrient-dense, organic, and naturally sourced foods that enhance fat burning. On the other hand, the SAD diet includes processed, conventional, and refined foods that promote fat storage and inflammation (the way most Americans eat).
RAD foods are categorized by their fat-burning potential:
- +300 (Most Powerful Fat Burners)
- +200 (Strong Fat Burners)
- +100 (Moderate Fat Burners)
SAD foods are ranked by their fat-storing effects:
- -100 (Mild Fat Storage)
- -200 (Significant Fat Storage)
- -300 (Strongest Fat Storage)
Your Fat-Burning Shopping List
+300 Fat Burners (Most Powerful)
- Wild game meats (bison, venison, etc.)
- Grass-fed beef
- Wild-caught salmon
- Coconut oil, MCT oils
- Leafy greens, Cruciferous vegetables (kale, spinach, broccoli)
- Grass-fed cheese, Greek yogurt
- Avocado, Brussels sprouts
+200 Fat Burners (Strong Fat Burners)
- Free-range poultry (chicken, turkey)
- Cage-free eggs
- Venison
- Olive oil, Avocado oil
- Kefir, Cottage cheese
- Bell peppers, Tomatoes
- Berries
+100 Fat Burners (Moderate Fat Burners)
- Lamb, Halibut, Sardines
- Cod, Clams
- Grass-fed butter, Ghee
- Plain yogurt, Heavy cream
- Apples, Pears, Peaches
Neutral (0) Foods
- Organic popcorn
- Bacon (organic)
- Whole milk
- Organic oats, Quinoa, Sweet potatoes
Foods to Avoid (Fat-Storing Foods)
-100 Fat Storers (Mild Fat Storage)
- Conventional pork, Ham
- Vegetable oil
- White rice, Corn
- Conventional milk, Ice cream
- Grapes, Oranges, Bananas, and Citrus fruits
-200 Fat Storers (Significant Fat Storage)
- Processed meats (bacon, sausage)
- Soybean oil, Canola oil
- White flour, Potatoes
- Flavored yogurts
- Pineapple, Mango
-300 Fat Storers (Strongest Fat Storage)
- Highly processed deli meats
- Hydrogenated oils, Vegetable oils, Margarine
- HFCS, Processed sugar
- Processed cheese, Artificial creamers
- Dried fruits (raisins, prunes)
Making Smarter Choices for a Healthier Body
If your goal is to optimize health, burn fat, and maintain high energy levels, focus on whole, unprocessed, and nutrient-rich foods. By shifting your diet from SAD to RAD, you’ll not only improve your metabolism but also enhance your overall well-being.
A simple rule of thumb: Stick to foods that are organic, wild-caught, free-range, and grass-fed whenever possible. Avoid overly processed and artificially enhanced foods, and your body will thank you!
Ready to revamp your diet? Start small by replacing unhealthy oils with coconut or olive oil, swapping conventional meats for grass-fed options, and focusing on vegetables as your primary carbohydrate source. Your body—and metabolism—will thrive!
