⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

 

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

📐 CORE CONCEPT

Focus on larger molecular-weight foods to:

Slow digestion

Blunt insulin

Increase thermic effect (TEF)

Enhance satiety

Lower spontaneous calorie intake

🧬 HOW TO STRUCTURE THE DIET

🔻 FOOD GROUPS BY MOLECULAR SIZE & FUNCTION

Size Tier Food Type Examples Use Case

Micro (<200 Da) Simple Sugars, Alcohols Glucose, Fructose, Ethanol, MSG Avoid – causes insulin spikes, cravings

Small (200–1,000 Da) Free Amino Acids, MCTs Creatine, MCT Oil, EAAs Targeted use – peri-workout or cognitive boosts

Medium (1,000–10,000 Da) Short Peptides, Simple Proteins Whey, Egg White, Lean Fish Recovery + maintenance

Large (10,000–300,000 Da) Fibers, Casein, Collagen, Complex Carbs Collagen powder, lentils, green banana starch, psyllium Foundation foods – slow-release energy, satiety, metabolic load

📆 DAILY STRUCTURE FOR FAT LOSS

🥩 AM / Fasted Block (Catabolic Control)

Water + electrolytes (sodium, potassium, magnesium)

Optional: ACV + psyllium + warm water (gut scrub & prebiotic)

Optional: black coffee + collagen powder (type I & III)

> ⏱️ You delay caloric absorption while staying metabolically active.

🍳 Midday Meal (Controlled Refeed)

3–4 eggs (whole)

Sardines or fatty white fish

Cooled lentils or rice (~½ cup)

Apple cider vinegar or kimchi (slow digestion)

> Protein: 40g, Carbs: 15–25g net, Fat: 20–30g

This is your largest “real” meal. It’s structured, dense, and delayed-release.

🏋️ Training or Mobility Block

Intra: Creatine + 5g EAA + lemon salt water (optional)

Post: Bone broth + gelatin + egg yolk smoothie

> Training allows for small/medium molecules to be used without disrupting insulin control. Recovery favors collagen + gelatin to rebuild tissue.

🥣 Evening Meal (Closure Meal)

Casein protein or cottage cheese

Steamed cruciferous vegetables (broccoli, cauliflower)

Olive oil or ghee (minimal)

Raw grated carrot or beet + vinegar (optional detox salad)

> Protein: 30–40g, Carbs: <20g, Fat: 15–20g

High molecular weight + fiber → sustained release and improved sleep.

🔁 ROTATION STRATEGY (FOR FAT LOSS)

Day Type Goal Adjustments

Standard MSD Day Burn + balance Focus on satiety and hormone control

Training-Intensive Day Recovery Add ~15g carbs peri-workout (fruit, rice)

Deep Cut Day (Fasting) Push deeper into fat stores Drop to 1 main meal + gelatin/collagen shake

⚠️ COMMON MISTAKES TO AVOID

Mistake Correction

Using too much oil Keep fats minimal; rely on endogenous fat

Overemphasizing protein powder Prioritize real proteins: eggs, sardines, casein

Skipping fiber entirely Use non-fermentable fiber to enhance satiety without insulin spikes

Underhydrating High TEF = higher hydration demand; use salt + minerals daily

🧠 BONUS: HIGH-IMPACT MOLECULES TO EMPHASIZE

Molecule Source Benefit

Collagen (Type I & III) Bone broth, collagen peptides Joint, skin, gut lining; slow digestion

Casein Cottage cheese, milk protein isolate Blunts hunger for hours

Resistant Starch Green banana flour, cold rice Improves insulin sensitivity

Psyllium Fiber Powdered or whole husk Gut bulk, satiety, reduced glycemic load

Glycine Collagen, gelatin, pork skin Neurocalming, glucose buffer

⏳ SIMPLE DAILY TEMPLATE

Time Food/Event

7AM Water + minerals + black coffee + collagen (optional)

12PM Eggs + sardines + cooled rice/lentils + kimchi

3PM Workout (add creatine, EAA optional)

4PM Bone broth + gelatin

7PM Casein + steamed greens + grated carrot salad