Secondly, carbs shouldn't be eaten in excess because it leads to weight gain, a bad blood profile, and increased leptin and insulin resistance. On that same note, unless you are addressing certain autoimmune diseases, unprocessed carbs shouldn't be limited. I made this mistake and also had to deal with ravaging hunger signals as my body doesn't do well in ketosis for prolonged period of time.
Lastly, the right fats don't make you fat and are the only macronutrients that aren't toxic in excess. Omega-6 fats from vegetable and seed oils, nuts, and grain-fed foods should be limited because they are inflammatory. Eating a healthy amount of Omega-3 fats (about a 2:1 ratio of 3:6) can help balance out omega-6 intake and reduce inflammation. This is done by eating oily fish like salmon and sardines and supplementing with cod liver oil (not capsules). But, omega-3s shouldn't be eaten in excess either (although the probability of this is pretty low and most over-eat on omega-6s: in the US are intake is 10x higher than the correct level!).
So what fats are we left with? Monounsaturated and Saturated. Since saturated fats contain short fatty-acids they are the easiest fats for the body to utilize quickly. This makes it a good fuel when you are low on carbs and become fat-adapted. Coconut oil is the best source of fat almost completely saturated and containing numerous healthful properties including aid with inflammation. CO is good for cooking and to be taken in the fasted state. Olive oil is your next best choice, almost exclusively monounsaturated, and isn't good for cooking. So use it for salad dressings. Next, throughout the day I usually will have some boiled sweet potato with coconut milk, some grass-fed meats/wild fish, and maybe an avocado so my fat is varied and becomes the greater percentage of my diet. I don't eat vegetable oils or nuts so omega-6 isn't really a problem except from the natural ones contained in meats and olive oil. I haven't tried cocoa butter yet, but I heard it is also a good source of saturated fat. In addition, if you do dairy, have at it with some pasture sources of grass-fed butter and such.
So how have I re-assessed my diet? Well firstly, hypothyroidism runs in my family and is just prevalent in many in general in our society nowadays. So I want to make sure my diet will lower my TSH and avoid over-consumption of proteins. Following the Jaminet's suggestion I am limiting myself to a maximum of 1lb meat per day. This is easy since I only eat 2 meals I just have 8oz at each one. That's enough meat for me. Secondly, I have to make sure my carbs don't get below 50 and only exceed 100 grams on work-out days. So one sweet potato a day for me should meet those needs or a cup of fruit on less active days (I don't really count all the veggies I eat because they are so fiber-dense). The rest of my diet I have been filling with healthy fats to get me to satiety. With this approach my hunger levels are much lower and I can get through my days without thinking about food! It is pretty difficult to over-eat on fat too. Per the PHD recommendations I will now supplement with 2 tbsp CO daily. I can't eat it straight, but it goes nicely in a cup of tea or on top of sweet potato chilled (eat starches cold to create resistant starch--I chill mine in the freezer and then the CO gets hardened= YUM). In addition, I am going to eat 2-3 Brazil nuts a day now for Selenium. And lastly, I am taking kelp tablets for Iodine. With these changes my body feels fueled, energized, and happy and I am really hoping it will help prevent any hypothyroidism. It seems like a lot, but once you assess what your body needs in terms of maintenance for protein and carbs you just make sure to fill the rest with healthy fats. The supplements aren't essential, but I find them important for ruling out any deficiencies (especially Vit D, which cod liver oil supplies).
What I really like about this diet is that they talk about IF (intermittent fasting) and ketosis for solutions to certain diseases, but they aren't military strict about meal frequency and such. This makes it flexible for those who like snacking and also for people like me who also likes eating 2 meals per day. Have you tried a similar approach? What macronutrient ratio works best for you? Looking at mine it is about 60% fat, 20% protein, 20% carbs. What else do you do to help prevent hypothyroidism?