The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison
By Jon Stone | Iron Resilience
The Standard American Diet (SAD) isn’t just unhealthy—it’s anti-performance. Its effects on health, physique, and discipline are measurable, well-documented, and directly opposed to the Iron Resilience way of eating and training. Here’s a fact-based comparison of SAD versus the Iron Resilience protocol during a structured cutting phase.
1. Daily Caloric Intake & Macros
| Category | Standard American Diet (SAD) | Iron Resilience Protocol (High-Intensity Day) |
|---|---|---|
| Calories/day | ~2,700 kcal (USDA average) | ~3,681 kcal |
| Protein | ~70g/day (12–15%) | 302g/day (33%) |
| Fat | ~115g/day (35–40%) | 252g/day (62%) |
| Carbohydrates | ~340g/day (50–60%) | 43g/day (mostly fiber and dairy sugar) (5%) |
| Caloric Deficit | Often in surplus | 500–1,000 kcal deficit with strategic refeeds |
SAD Insight: The average American diet is carbohydrate-heavy with moderate fat and low protein, contributing to metabolic dysfunction and excess fat storage.
Iron Resilience: Prioritizes very high protein to preserve and build lean mass, very high fat to support hormonal health and energy, and very low carbs to promote fat oxidation. Despite higher calories, a controlled deficit is maintained by elevated energy expenditure.
2. Food Sources
Typical Iron Resilience Foods Include:
- Pork (large fried pork chops, ground pork, pork fat, pork rinds)
- Chicken (all parts, especially skin-on, bone-in)
- Seafood (shrimp, trout, salmon)
- Organ meats (calf liver)
- Bacon, sausages, hot dogs, pepperoni sticks, hamburger patties
- Dairy (cheese, Greek yogurt)
- Nuts (almonds)
- Vegetables (spinach, bell peppers, onions, avocados)
- Coffee
- Cooking fats like butter and animal fat
Breakfast Example:
Whey protein, Greek yogurt, natural peanut butter, ground flaxseed, almond milk, Himalayan pink salt
Lunch Example:
375g chicken breast (skin and bone-in)
3. Physical Activity & Energy Output
| Category | Standard American Male | Iron Resilience Protocol (High-Intensity Day) |
|---|---|---|
| Steps/day | ~5,000 (NIH average) | 35,000 steps |
| Training | Low intensity or inconsistent | 1 hour of weightlifting and core training |
| Deficit | Caloric surplus or maintenance | 500–1,000 kcal deficit (with periodic refeeds) |
SAD Impact: Most adults fail to meet minimum physical activity recommendations, contributing to chronic disease.
Iron Resilience: Combines high daily steps with focused resistance training for optimal fat loss and muscle retention.
4. Summary
The Standard American Diet supports excess fat gain, insulin resistance, and poor body composition due to high carbs, low protein, and low activity.
The Iron Resilience protocol counters this with:
- Very high protein intake (over 300g/day) to maintain and grow muscle.
- High fat consumption (over 250g/day) for sustained energy and hormonal health.
- Low carbohydrate intake (~40g/day), mostly from fiber and dairy sugar.
- High physical activity (35,000 steps and 1+ hour lifting) to create a moderate caloric deficit (500–1,000 kcal/day) with planned refeeds to maintain metabolism.
This approach maximizes lean mass retention while aggressively reducing fat, all backed by nutrition science and real-world experience.
Frequently Asked Questions (FAQ)
Q: Is the Iron Resilience protocol a ketogenic diet?
A: Yes. It’s a targeted ketogenic diet designed to keep carbohydrate intake very low—around 40 to 50 grams per day—primarily from fibrous vegetables and dairy. The diet is high in fat (over 250 grams daily) from animal fats, nuts, butter, and cooking fats, which provides the main energy source. Protein intake is very high (300+ grams daily) to preserve and build muscle during a cutting phase with intense training. This combination supports fat burning and muscle retention while maintaining energy and performance.
Q: How does the Iron Resilience diet differ from the Standard American Diet?
A: The typical American diet is high in carbohydrates (around 340 grams per day), moderate in fat, and low in protein. This leads to excess fat gain and poor metabolic health. Iron Resilience flips this by prioritizing high protein, high fat, and very low carbs, paired with high physical activity to create a controlled calorie deficit and optimize body composition.
Q: What kind of foods do you eat on the Iron Resilience protocol?
A: Foods focus heavily on animal proteins and fats such as pork chops, chicken (all parts), seafood (shrimp, trout, salmon), organ meats (calf liver), bacon, sausages, cheese, and eggs. Vegetables like spinach, bell peppers, onions, and avocado provide fiber and micronutrients. Cooking fats include butter and animal fat. Coffee and nuts are also part of the diet.
Q: What does a typical high-intensity day look like?
A: An example high-intensity day involves:
- 3,681 calories consisting of 302g protein, 252g fat, and 43g carbohydrates.
- 35,000 steps of walking or movement.
- 1 hour of weightlifting and core training.
- A caloric deficit of 500 to 1,000 calories, depending on the day, with strategic refeed days to maintain metabolic health.
Build your body like it’s your last chance. Because it is.
Iron Resilience isn’t just a diet. It’s a declaration.
Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics
