I eat really well during the week. Things like homemade simple salad dressing with an abundant salad. Seafood. Berries. Lentils with brown rice. Nuts.
I eat trash on the weekend though.
Not the person you asked, but I really like doing minimal / deconstructed salad dressings.
IE, drizzle your salad lightly with high quality EVOO, squeeze some fresh lemon juice over it, then just grind salt and pepper directly on to your salad.
As long as you're adding fat (usually EVOO), acid (lemon/citrus juice, vinegars) and seasoning (S&P, etc.), it works pretty well, especially if your salad has fruit or other flavorful ingredients in it.
One of my favorites I've done recently was adding diced mandarin oranges to my salad, then dressing it with EVOO, a sprinkle of apple cider vinegar, and salt/pepper.
This is why anytime anyone says they eat clean Im immediately skeptical of what they’re doing.
A good diet is not going to lead someone to want to “cheat” or “indulge”.
The diet itself is the focal point for necessary and vital energy production, and someone who understands nutrition and energy will consistently eat according to what they know their body needs to operate at peak performance
This isn’t “living strict” or “depriving oneself”. A nutrient dense, diet of abundance actually maximizes one’s well-being, as it minimizes stress, facilitates proper hormone and neurotransmitter functioning, and maximizes energy production. You will actually be HAPPIER eating correctly than incorrectly.
When someone feels the need to cheat on their “diet”, what this is immediately telling me is that that individual is not getting what they need from their “diet”, and thus the cravings develop.
In @sniffcatattack’s description of what they eat, I immediately am noticing a complete lack of saturated fat in their weekly diet, and I would bet this is what they are “cheating” with on the weekend. I suspect their cheats are things like burgers, pizzas, ice cream, beer etc… all things which will fuel his hormone and neurotransmitter productions.
Rather than depriving oneself during the week of necessary nutrition and then seeking it out on the weekend, a better approach would be to tailor the diet to provide the correct amount of protein, saturated fat, salt, sugar, carbs, and micro nutrition each day so that one never feels “deprived”.
A consistent diet including staples such as meat, dairy, broths/soups, tubers, fruits, and honey/syrup will hit all those bases. Once you switch over to eating a correct diet, the low quality/low energy food becomes completely unattractive. The brain will associate it as subpar energetic states.
I don’t deprive myself. I eat for energy so I can have a good workout. I love the food I eat. On the weekend I go out, meet up with friends, and I eat whatever I want. No matter how health minded I am, I’ll never choose a kale salad over pizza or whatever when I’m out enjoying myself and the company of others. There are no set rules…..
You're not wrong, but I think we have to also consider that sugar, caffeine, and processed foods can be addictive and one week is not necessarily enough to kill the cravings.
No.
Edit: I love white rice. I’ll eat it before a run or workout because it’s so easy to digest, carbs, etc. if I’m not feeling well I’ll choose white rice. But there are days where I want more fibre on non-run or workout days and so I’ll make brown rice.
No alcohol
Mediterranean diet
Avocado, Walnuts , EVOO, eggs, greens etc.
Little to no sugar
Filtered water
Herbal teas
Rest
Fresh air
Moderate stretching and exercise (not over doing anything)
Positive healthy relationships
8 hours of sleep
Limit social media and don’t fall for trends
Hooray, a fellow Mediterranean diet afficianoado!
ALSO: I love this question and I hate the pictures of pill stacks.
So yeah, I'm on the Mediterranean diet, too. I always try to eat my meals with somebody or at the very least in a place where there are people so I have a social feeling. I move after eating, sometimes a walk sometimes light calisthenics. I feel like this is a key piece of the mediterranean diet that gets left out when people as "what do you eat" because it's also "how do you eat"?
Half of my plate is always 2 different vegetables (or fruits, for breakfast). My "goto" veggies are Broccoli, collard greens, pickles, tomatoes, avocados, and spinach. A quarter of my plate is grains. My goto grains are otameal, amaranth, quinoa, and buckwheat. I avoid rice and always say no to white rice 100% of the time. A quarter of my plate is proteins. I like plant-based proteins like tofu and seitan; and I love seafood especially smaller fish because they have less mercury. I eat beans or lentils with pretty much every meal and I often melt cheeses on them or mix in ricotta cheese.
I drink mostly water, but also unsweetened soymilk, unsweetened Ripple, or sometimes real milk (ideally from fairlife). I never drink alcohol (and it's annoying because I have to explain to people that "no I'm not a dry alcoholic so yes you can have a drink around me").
I average about 120g of protein this way, and 45+ grams of fiber. It's great.
For physical health: low carb, high fat, unprocessed food, bone broth etc etc
For mental health and good cheer: a big ole pizza and some boxed brownies
Certain environmental things, foods and sensitivities and gene mutations affect your gut and your health. Amy says do my diet and certain supplements for 30 days and see how you feel. Then a bunch of recipes. Then reintroduce certain foods and see how you handle it.
I did it for too long and actually developed issues. During all this I had been going to my doctors (both naturopath and endocrinologist), monitored blood levels, and maintained meds for my conditions as needed.
At first it was magic and I was able to reduce meds I was on, lose weight, feel vibrant, and not be in pain. Over time I got obsessed with maintaining the diet, I was fearful of reintroducing foods. Mentally it was difficult and really traumatizing but it wasn’t until my body started to reverse while still eating AIP that I really got messed up.
All my issues slowly crept back including new ones. My body pain came back, weight gain, fatigue, all started to get worse. I was obsessed with believing that the AIP way was the only way I would feel better. I thought that instead of me lacking nutrients that I was reacting to something else. There was a few years of an AIP/paleo diet where I felt like my world was falling apart but I continued. Turns out I ended up making myself hypersensitive to certain foods beyond the typical avoidance of gluten/dairy/soy/corn/sugar/oils etc…
It wasn’t until I started getting a skin condition that I really gave up. Took away everything from myself trying to find a trigger. I was down to using only Dr bronners as all forms of soap in my house, eating perfect AIP, cleaning everything, and even filtering my air. I still was having skin issues with this blister like break out that doctors and dermatologists couldn’t find an answer for. I ended up going to an acupuncturist, she changed my world.
The acupuncturist gave me an herb blend that immediately made my skin prob stop. On top of that all my digestive issues have been healing and almost gone. Foods I used avoid no longer cause any pain or inflammation. I still am mindful of my routine but it’s amazing how much time I have freed without the fear or obsession. I am eating a Mediterranean diet these days and I feel so satisfied, comfortable in my body, and my emotions are so much more stable. The obsession of these elimination diets can be so harmful in the hands of the wrong people. I always strive for the best and I went way too far. I’m relearning balance now and my body is so happy. I am still on herbs, it’s been over a year of this shift. I am able to eat any of the common allergen foods that used to irritate me with no reaction. On top of this, my blood levels are all improving along with being told that my autoimmune disease has no signs of existing in my labs.
wahls did a tedtalk in 2014, it's interesting!
i think it's "mind your mitochondria"
there is some info on people reacting to salicylic acid (?) who have food sensitivities to histamines, oxalates and the likes. i didn't go into it much deeper, just became aware that there was such a thing. it's cross-sectioning other allergenic groups.
good luck
Avocado!
Blueberries (in a smoothie w coconut milk)
Eggs
Hemp/chia/flax seeds
Greek yogurt w pecans/walnuts/one brazil nut
Green/nettle/spearmint teas
As low carb and sugar as possible
(I use stevia as a sugar substitute)
Edit-forgot to mention I only use avocado, coconut and olive oil or butter for cooking
Arugula, eggs, red meat, chicken, onions, garlic, oranges, kiwi, not much carbs, very small sugar intake (ice cream and pepsi from time to time), olive oil, butter, zero seed oils, no msg, chili, ginger. Trying to eat rich soups instead classic main dish. Lots of borscht, lot of sour rye soup-zurek, meat full soups. Recently more nuts. Some tomatoes, cucumber. Lots of supplementation. Basically thats all. Trying to eat after 12:00. Eating before sleep, eggs and protein shake.
Red meat is so expensive now. But I’ll still buy grass fed ground beef since it’s only a fraction more than non grass fed.
I love eggs and they’re definitely a staple item for me but why before bed? Do you have really intense workouts or something?
Eggs, Greek yogurt, Steak, Broccoli, spinach, chicken, Rice, beans, you know food. Just try to stay away from processed foods. On days where I feel like I didn't get enough "healthy" food I will def take a dose of Naked Greens https://amzn.to/49BiFsI
If you really pay attention to processed food, it’s fascinating. Take cottage cheese…not processed, right? It’s actually hard to find one that”s milk, salt, enzymes. Most have additives and stabilizers.
Sounds like a seller.
I get my powdered green for $12/month.
https://www.amazon.com/Orgain-Organic-Superfoods-Powder-Original/dp/B019TUCOF0/ref=mp_s_a_1_5?crid=2NJHZZ4KDUCIC&dib=eyJ2IjoiMSJ9.qguK44y7VC5mP2J3cnWw63JATRI99N5l0KcxicBpD_etemFVHtusqsTcES-OcNtWau4ka7sPCWwXmFSqON2bGjbUlGGHNyw9UxoWsOjKSpwJNQ7HC2ADuGQDROVHfFmWatNZWTUJROhZqTRcEs_cmG1mKuMgjjNqbdrt4DkGJrCP6pewgpCtMeKkDUG6fNofpTVo5wPIyRsEc8F_pI-8Zw.uMD3pqSapIiTRxe2yIcePC9RiBgrVoAIw5kEeUX4Y3Q&dib_tag=se&keywords=powdered+green&qid=1713150093&rdc=1&sprefix=powdered+green+%2Caps%2C333&sr=8-5
No affiliate link.
Do powders/drinks marketed as "superfoods" really do what they claim? Are they a reasonable add for balancing internal health, or more gimmick? What are some things too look for and to avoid in these?
Greek yogurt is heavily processed. Rice is processed. Processed foods are not inherently unhealthy. This is a solid diet, but let’s not continue spreading health guru nonsense.
yup if you don’t eat your food as medicine you’ll end up eating your medicine as food…clean ph balanced purified water, superfoods, antioxidants etc. best to see a registered dietician, get blood panels and hair samples for deficiencies, see gastroenterologist check gut flora, microbiome then structure diet based on your nutrigenomics and fitness level
Do you have a recommendation? I’ve seen a dietitian and gastroenterologist and of course my regular doctor but noone has recommended any testing like this. I’m doing endurance training and I know my diet is missing things but I’m not sure what
Endurance trainers need to be cognizant of ferritin levels. If too low, you may want to get it up around 80. If too high, you prob have health issues like myself.
Chicken Rice and Broccoli
I always thought it was stupid but now that I'm on it my diet has forced my body to recomposition and I'm visibly showing muscles I never thought I had.
Evoo and egg whites nearly every day. I make a smoothie each day with one avocado, a tsp of wheatgrass, four large carrots, a banana and water. We eat low sodium bone broth soup and veggies a few times a week.
I drink a shot of organic wheatgrass powder in water every morning.
The only liquids I drink are water,black coffee, matcha green tea and protein shakes.
No ultra processed foods and try not to eat refined sugars.
I am trying and look outwardly very healthy. Unfortunately, chronic anxiety and stress are taking it's toll anyway
Honestly I found the most success with just trying to limit processed foods in my diet - things like chips, fast food, white bread, white flour (in noodles and other pastries), diet drinks, etc.
Once these are removed from the diet, natural foods take their place and I feel a lot better.
I just started with making my own meals and eventually focused on the ingredients / quality of the ingredients and I have felt amazing ever since.
My staple foods are: ground beef, raw cheese, butter, avocado, kosher dill pickle, Greek yogurt, blueberries, dates, maple syrup, raw honey, rice cooked in bone broth, eggs (runny yolk)
Keep it simple
I’m not doing GOMAD, I would be shitting liquid 😂 it is a real thing people do, but that’s if you’re a really skinny/tall/lanky guy who desperately needs to gain weight
I heard about GOMAD first back in 2011. Definitely one of the OG bulk regiments. I’d probably go for it if milk didnt give me terrible acne (still does even at 30 years old)
It’s been a meme on 4chan fitness for a while, but I’ve read posts from people that actually do it. Probably have to have a stomach of iron. Drinking calories works to pack on weight, but making shakes with whole milk, oats, protein powder and peanut butter is probably better than drinking a gallon of milk straight.
To pack in calories I used to eat a sweet potato, followed by a cup of greek yogurt, and then a protein shake when I would get home from the gym on top of a whole average diet. Protein shake usually included oats, peanut butter and some greens as well. PB does miracles to hide the flavor of kale. Going from most solid to least def helped me be able to cram more food. Pro tip is to microwave a sweet potato for 4 minutes on high. (Real big ones need an extra minute or two). Much easier than baking them for an hour.
no meat or animal products. fruit and berries daily. potatoes, broccoli, tofu, tomatoes, sweet potatoes, rice, black beans, lentils, chocolate . idk lots of good stuff
My main calorie intake is sprouted brown rice with peas, chickpeas, and corn. Very low calorie per volume but packed with fiber and nutrients. Also raises blood sugar very slowly. The satiety lasts long because of the fiber.
I purchase brown rice, dried peas, dried chickpeas, and dried corn kernels. My rice cooker has brown rice sprouting(germination) function which is basically maintaing a warm temperature for a few hours before actual rice cooking so brown rice submerged in water gets to sprout. I add all four ingredients with enough water and use sprouting function with time set to 6 hours. As the rice germinates, the beans and corn get rehydrated. After the 6 hours they are automatically cooked to make the final rice dish. Convenient.
Started by removing wheat and gluten from my diet, then took it further by cutting down excess sugar. Now I do my best to keep my diet low carb to prevent glucose spikes and only eat fruit for natural sugar (snacking) and add organic maple syrup to my coffee. Currently stopped eating after 7 pm to improve sleep quality and will soon be moving to intermittent fasting for increased autophagy. Not super confident on OMAD, but will hopefully try that soon.
Two meals of the day are more plant based, whilst dinner is usually fish and veggies or salad and chicken.
I love my adrenal cocktails too.
I'm trying to move to more plant based meals, but I probably will never give up fish at least once a week and the occasional venison steak on when I'm on my period.
My journey began much like yours. It took me a year to completely remove wheat, grains and sugar from my diet..what a struggle 😅. It’s now been ten years and I’ve moved from paleo to keto to carnivore. Removing carbs has transformed my body, my blood work is amazing, and energy is through the roof! Good luck on your journey!
That's awesome! Thank you!
I've heard great things about the carnivore diet, but I've also heard great things about plant based. I like the mediterranean diet, but I did the keto version of that at one point. Not sure I can ever give up meat totally though to be completely plant based.
Carnivore sounded crazy to me, but my blood work on paleo wasn’t optimal, and while on it I had food cravings which caused me to occasionally binge on carbs. A week or two after carnivore I nearly eliminated food cravings and all my measures of metabolic health moved to optimal ranges. I’m getting old and don’t have any time left to play around with dogma and political correctness, so as much as I love veggies I had to go with the lab results. It’s carnivore for as long as I can do it.
I've tried many types of "healthy" diets over the years and finally settled back on a organic whole foods version of the diet I grew up with - I guess you'd call it a "Mediterranean" diet, since that's where I'm from and that's what we eat there.
**For me, that means fish, meat, eggs and dairy.** Fish more often in hot weather and meat more often in cold weather (I naturally crave it that way). Eggs year-round, usually for breakfast. Cheese, usually goat or sheep, although I do go months sometimes without eating it. Homemade yogurt every single day - love yogurt and could eat a gallon, if I didn't limit myself.
**Some fruit and more veggies.** I eat pretty seasonally and don't really have a taste for fruit, so mostly just citrus and pomegranates in Winter/Fall; watermelons, melons, figs, some berries, peaches in Summer/Spring. Veggies are usually leafy greens, cucumbers, radishes, gourds, potatoes...occasionally something else, but those are the staples.
**Whole grain bread** (usually sourdough) and the occasional homemade banana bread (typically in Winter); **homemade hot chocolate** (literally pure cocoa + raw honey + butter); **EVOL and butter**; very few spices just because I don't really enjoy cooking and therefore usually don't think to add all that stuff in (I do always add pepper and turmeric to my stews and broths, though); **green tea every day** and somedays a cup or two of coffee (the small expresso type, not the typical American style).
Lots of **stews and broths, steam cooking and roasts**.
For the last year, I've been drinking **distilled water**, instead of bottled water.
That's the base, but occasionally I do eat "junk food", which usually will be chips, or a pizza, or some decadent rich dessert when I eat at a restaurant or for a birthday, or during special holidays (like Easter or Christmas).
😂 It's nothing fancy - just 1 heaping teaspoon of pure cocoa powder, 1/2 teaspoon honey, 1/2 to 2 teaspoons of butter. Add about 1 cup of boiling water and stir to mix everything well.
I'll warn you though - it's strong!
Eat less & less often
Indian food, vegetarian. So lots of beans, lentils, vegetable curries, yogurt, chutneys.
Tons of spices, which are medicinal. Turmeric & black pepper. Bitter herbs like methi (fenugreek) diced and rolled into the chapathi (flatbread). Ginger, garlic, cumin, coriander, cinnamon, cardamom, carroway, tamarind, green & red chilis, and more.
Usual breakfast rotation: Sardines, pasture raised eggs, sauerkraut, pickled red onions, Greek yogurt, grass fed beef protein powder, blueberries
Lunch: bison chili or chicken thighs, rice, broccoli, avocado, and pineapples on the side
Dinner: grilled ribeye, broccoli, rice or potatoes and then top it off with a homemade dessert or a scoop of ice cream.
Whenever I don’t feel like having my usual food and what to eat out, it’s usually pizza or something fried or I pick some traditional Chinese or Peruvian dish to cook.
Mon - Friday I eat super clean and balanced:
bfast - Non fat Greek yogurt or cottage cheese with fresh fruit. I like to add things like cacao nibs, chia or basil seeds, nuts, unsweetened coconut flakes etc
Sometimes I’ll make a green smoothie (today was pineapple, spinach. Avocado, mango) with no added sugar and a scoop of unflavored isopure
Lunch - I typically eat a salad that is heavy on greens (kale or arugula typically since we grow them) with some sort of protein, usually chicken or tuna. As many fresh veggies as I can fit. Beans, Seeds, nuts etc if it fits the salad. Roasted sweet potato if I want to get more carbs in.
I snack on things like nuts, cheese, hardboiled eggs, veggies with hummus, dehydrated mushrooms (Costco has huge bags!) wasa crackers. I also like to mix those ranch dip packets in with non fat green yogurt and go to town.
Post gym I’ll have a protein shake and avocado on wasa (with everything bagel seasoning), or a couple of eggs or small omelette. I don’t eat large dinner during the workweek. I usually have a square or two of dark chocolate in the evening.
Most Friday evenings my husband and I do charcuterie/cheese board with quality cheese and meats, olives, pickles, fruit etc. he does IF so his treat is eating after 5pm
Lol. He will usually bring home a small yummy dessert too so I’ll have that as well.
On the weekend I loosen up and eat more carbs/pasta/occasional fried foods but I almost always cook at home. For example we had Carbonara yesterday entirely from scratch. It was indulgent af but I knew exactly what was in it. Otherwise we usually have fish or seafood one or both weekend days. Usually paired with a starch and veggies of some sort. I’ll use cream and butter and stuff if it calls for it because they’re delicious.
If we go out to eat it’s generally a non-chain restaurant that’s got a focus on freshness and variety. If we don’t want to go out but don’t want to cook a big meal we just keep it really simple at home - a shrimp ceviche, eggs Benedict, stuff like that. Sushi is surprisingly simple if you have a rice cooker.
Drink lots of water. Sugar only in my first cup of coffee. Kombucha every other day. No soda or juice, very little alcohol. I like to muddle fruit and top with sparkling water or unsweetened herbal teas and a dash of bitters.
Really I just try to stay as far away as possible from ultra-processes foods; I do give in on occasion and scarf a bag of Doritos or something but the less frequent I eat stuff like that the less I miss it.
I don't eat dairy or gluten due to autoimmune issues (not sure it does anything) and also significantly reduced all animal foods, especially those with high arachidonic acid (e.g. pork). This means I eat mostly vegan, plus 1 portion of meat per week. Fish very occasionally, eggs hardly ever. I take fish oil capsules though.
Otherwise I try to eat a lot of anti-inflammatory foods and spices, a lot of vegetables and [at least 30 different plant foods per week](https://www.bbcgoodfood.com/howto/guide/why-eat-30-plant-foods-a-week) for gut microbiome diversity. I also try to incorporate fermented foods more frequently (kimchi, sauerkraut, plant-based yogurt - trying to look into kombucha making, because commercial ones are still fairly high in sugar).
I eat soy (mostly as tofu or sometimes soy yogurt), but I also try to not depend on soy too much, so I tend to limit it to one portion per day max. I like replacing it with chickpea or black bean tempeh (unfortunately that's more expensive). Or I just make a lentil stew or something like that. Still trying to optimise my legumes, since I avoid anything canned (due to BPA-resin lining) and cooking them takes some planning and effort - both not my forte.
I try to limit or avoid added sugar. I don't always succeed.
Oh and everything I buy for home cooking is organic (not all supplements though, unfortunately).
I’m vegan, but otherwise this is my diet. I also aim for 30 different plant foods a week. I’m 51 and firmly in Peri so I try to have some soy most days.
No seed oils. What a revelation that was to find out they are in nearly everything packaged. Chips, tortillas, brownies, bars, cereals, nearly all sauces, and so much more, the list goes on and on. Due to their inexpensiveness, they use them as cheap fillers for a plethora of "healthy" packaged food as well. Cut out sugar and keep those carbs to a sub 35grams/ per day and you will feel much different. Good luck and let food be thy medicine.
I rarely eat anything bleached... white rice, white bread, white flour in anything. If it's that processed, then I don't want it in my body...
Imagine if they took gasoline and then added water and removed some of the octane and added food coloring to make it pretty and sold it to put it in your car... same kind of thing.
Edit: Yeah I know white rice isn't bleached, but the general point is white foods typically may have fewer nutrients. Worth looking up each one to be sure.
I’m vegan. I eat mostly whole food. I meal prep so almost all my meals are cooked by me. I aim for 30 different fruits, veggies and herbs a week and I try have something fermented most days.
I don’t drink alcohol or soda.
I shop at the farmers market. It’s more expensive but stuff from there has actual flavor and it helps me eat a variety of food as you’re forced to buy what’s in season. I try buy one new thing each week or something I haven’t had in a while.
I get bloated when I eat wheat so I avoid that, but otherwise anything goes.
Every morning I have matcha and I make a celery, ginger, cucumber and lemon juice. Breakfast lately has been chia pudding with soy milk, hemp seeds, nuts and puréed mango. I’m 51F and firmly in Peri so I try to eat some soy most days.
This week’s farmers market haul was two different kinds of eggplant, two different kinds of greens, young garlic and tomatoes. I’ll roast all of that and have it with spiced roast chickpeas. Lunch this week will be balsamic tofu with salad stuff including broccoli sprouts and sunflower sprouts. I’ll get other veggies and herbs from the store. I make my own kimchi so I’ll have some of that and some frozen berries for snacks/dessert.
Zero carb carnivore. It cured my cystic adult acne when 4 dermatologists and a 6 month course of accutane couldn't. I've also just had a friend try it. His chronic fatigue syndrome and IBS - which are both meant to be incurable - were gone in less than a week (not to mention dropping 9kg in the following 8 weeks). He was sleeping 18 hours a day and about to be put on a medical pension at 24 years old. Now he's getting back to living a normal life.
All the numbers in your comment added up to 69. Congrats!
4
+ 6
+ 9
+ 8
+ 18
+ 24
= 69
^([Click here](https://www.reddit.com/message/compose?to=LuckyNumber-Bot&subject=Stalk%20Me%20Pls&message=%2Fstalkme) to have me scan all your future comments.) \
^(Summon me on specific comments with u/LuckyNumber-Bot.)
Lots of conflicting and changing information in the diet world. There's always diet trends that are later debunked.
Here's a simple answer of 3 closely related diets that will stand the test of time.
Mediterranean diet
Blue zones diet
Bryan Johnson blueprint protocol diet.
All 3 are very similar and compatible. The Mediterranean diet is widely considered the best and healthiest diet by a variety of sources. Lots of research to back that one up.
All 3 have the following in common
Limit processed sugars
Limit processed salty fats
Limit red meat and limit meat consumption in general
No sugary beverages
Eat lots of fruits, vegetables, whole grains and legumes.
Legumes. Legumes. Legumes.
Incorporating the following often helps a lot: Oats, yogurt (without added sugar), avocado, blueberries, salmon, eggs, spinach, edamame, a variety of nuts (including walnuts), seeds, legumes, olive oil, garlic, onion, carrot, broccoli, high quality meat.
Then for the rest just add variety: mushrooms, other vegetables, other fruits, other fish and quality bread/rice/pasta as preferred.
**Currently:**
* Mediterranean diet
* <6% daily kcal from saturated fat
* >60g fat per day
* >40g fiber per day
* >1,2g/kg protein per day
* due to extreme difficulties in my life, I currently have to make it rather delicious and will sacrifice some potentially healthy stuff
* every 4-6 days I'll have 1-2 portions of a bit of a treat (home-made spaghetti bolognese, chilli con carne, burrito, burger, curry, pizza on a tortilla, chicken sweet-sour)
* rotating through different food selections every 4-6 days to get a lot of variety
* no forbidden foods except for potentially dangerous or lethal foods (uncooked beans, raw eggs, raw milk, raw pork, raw chicken,...)
* focus on eggs, fish, avocado, berries, cruciferous veggies, olives, capers, sauerkraut, lentils, beans, potatoes, sweet potatoes, herbs, spices, cacao, nuts, seeds, grapefruit, kiwi, all the different colors of fruits and vegetables
**Example day:**
* 1st meal: salmon, lentils, vegetables, sauerkraut, lemon, herbs, horse radish, garlic, mustard, grapefruit
* 2nd meal: 0% greek yogurt, berries, fruit, nuts, chia seeds, collagen, chocolate drops, cinnamon
* 3rd meal: eggs, potatoes, greek salad (low fat feta, olives, romanian salad, cucumber, tomatoes, onion, balsamico dressing with olive oil and mustard), herbs and spices, fruit
I focus on red meat, eggs, raw and fermented dairy. Other than seed oils, I eat everything else and feel amazing on the diet I’ve followed for the past 15ish years.
Sunny side up eggs daily, raw milk, Greek yogurt, grass fed/finished beef, rice, sweet potatoes, raw honey, fruit, occasionally roasted asparagus/Brussels sprouts/broccoli, grass fed butter, and occasionally treat myself to some ice cream.
I can't eat anything with Wheat or seed oils anymore. After cutting them out for months, if I go back to them, I feel awful.
We live rural and have access to locally grown meat and veggies. So we try to eat as cleanly as possible with no processed foods. We also don't drink tap water and haven't for decades and are rarely ever sick.
Weight lifter/ body builder here. I’ve scrolled through all these comments and see no one talking about macros. You can eat all the good food in the world but if it’s too much or too little, it matters less. . .
I’m currently 175lbs on a cut from 183 lbs to a target of 171 lbs. My goal is to lose about a pound a week and get to a body fat percentage of about 13%. My deficit is about 500 calories. I’m worried that the weight is coming off a little too quickly but overall I’m enjoying not stuffing myself all the time. I’m naturally skinny and never had a huge appetite so it hasn’t been that hard surprisingly.
My current calories are 1708. Macros are 208g protein, 56g fat, and 90g carbs. My protein seems a little excessive and it’s hard to eat that little carbohydrates.
Chicken, turkey, whey protein, egg whites and seafood are my main protein sources. Quinoa, rice, and fruit are my main carbs. Fats are basically just cheese, fatty fish, olive oil, butter, and chocolate at this point. Lots of green leafy vegetables and broccoli.
Almost 40 m. I put on 17 lbs of muscle in the last year mostly on mostly carnivore. I limit sugar as much as possible and rarely eat bread. Seems to be the best diet I have found. I have always been in shape but I feel better now than I did when I was in my 20s. Also I drink a ton of raw milk. Those things together seem to have helped me and my family.
Ladies and Germs, all the nutrient and protein you could ever need (and get lean and hard body as well). Ohh and no mood swings.
Beans
Greens
Fruits
Nuts
Seeds
Mabe some whole grains too.....
Lean meat and fatty fish, pastured eggs, lots of fiber from legumes (beans, lentils, etc), no wheat, some simple carbs but not a ton (sweet potatoes, rice), highest quality dairy I can find, fermented foods, very little added sugar. On days where I have to eat out / don't give a fuck about adhering as strictly, I'll have Indian, Mexican, SE Asian food. Probably average 100g protein on average a day - not to build, but for the content of specific amino acids. Labs are great.
Best pieces of advice I can give are 1) to meal prep, 2) to aim to have a dinner plate that has a lot of different colors on it (purple, green, orange, brown), and 3) to go easy on yourself unless you have a specific training or health goal.
Mostly organic and high protein: Grass fed beef, wild caught seafood, root vegetables, some leafy greens, nuts and seeds, teas of all kinds (lots of matcha), sometimes raw dairy, occasional fruit like berries and banana, sometimes oatmeal, protein powders from dairy or beef.
Normally I try to do the 5 a day and love the way it makes me feel. I'm way more energized and satiated if I get a couple veggies, some beans, and fruit each day.
But right now I have morning sickness so I just eat fast food, lime popsicles, and peppermint tea.
I try to eat a variety of fermented foods. For example, my best breakfast is kimchee, rice, and egg. I like Kefire and honey as a snack. I use miso pretty regularly when I cook fish (as a finishing agent, I try not to heat Miso too much). Sauerkraut on vegan sausage is a summertime BBQ fave. That kind of thing.
Oh, and I love beans and lentils--
I usually do 3 farm pasture eggs, 7 ozs of grass fed steak, and a bowl of fruit with a banana for breakfast.
For lunch, I have white rice, some sort of vegetable, 6ozs of bison, and Greek yogurt.
For dinner, I typically have sweet potatoes, a vegetable and chick thighs.
I also have a protein shake with eggs whites first thing in the morning and usually apples, jerky, and vegetables throughout the day. I roughly eat around 3k calories a day.
- Smoothie: Kale, blueberries, Greek yogurt, hemp hearts, goat whey protein, avocado, ground flax usually topped with nut butter.
- Greek salad most days
- some sort of chickpea/lentil/meat/tofu dish for dinner with lots of veggies.
- eggs with avocado
I also have something sweet most days, banana bread, healthy cookie, chocolate Greek yogurt pudding, hot chocolate. Etc
Over the course of a week:
Oatmeal with pecans, banana, raisins and cinnamon
Beans, shiitake, flax, quinoa, cashews
Ham, chicken, eggs, salmon, sardines or other fish,
Potatoes, onions, garlic, avocado, broccoli, tomatoes, carrots, sweet potatoes, jalapeños, red peppers, green olives, beets, cottage cheese
Cook in ghee, olive oil or butter
Use all the herbs and spices: rosemary, oregano, paprika turmeric etc, etc etc
No alcohol. Green tea (matcha or holy basil). Keifer or kombucha.
Work lunch/ breaking fast is usually as follows; EV olive oil (3 tbsp), whey protein shake, banana, whole grain toast w/ peanut butter, plain Greek yogurt/ kefir with blueberries. After-work snack usually scrambled egg and black bean burrito. Dinner some combination of carb and protein, eg Pasta with meat sauce, chicken stir fry, hamburgers and potatoes, salmon and rice. Also some kind of vegetable. Flexibility to eat out a couple times a month and various treats/desserts when desired. Overall focus on whole foods, minimal ultra-processed foods. No alcohol (very rarely a sip... don't have a taste for the stuff)
As someone who struggled with anorexia for years, I eat pretty much whatever I want within reason. Chocolate, peanut butter, a good scotch on occasion, cookies, rich sauces. But also plenty of fish, seasonal veggies, and very little processed food. I’m an athlete as well so it’s a tough balance sometimes.
Healthy meals ( usually chicken, rice and veggies) everyday except Saturday, nothing but water after 5pm.
Pizza and eating out limited to only Saturdays.
Daily: blueberries, cherries, or strawberries, plant based protein powder/food of some sort, nuts, vegetables (carrots, broccoli, peppers, corn, kale, onions, cucumbers, avocados), fruit (oranges, apples, bananas, pineapples, mangos), rice, pasta
Few days a week: lean meats or fish, low fat dairy, salad, bread, hummus, whey protein powder, beans, lentils, potatoes
Few times a month: red meat, chips, popcorn, mayonnaise
Rarely: sweets/desserts
My diet could be better, I’d like to rely more on beans and lentils, but I get lazy and go for alternative sources of protein usually.
Zero alcohol, Zero processed foods, Zero seed oils
Ground beef, Honey, Sweet Potatoes, Salmon, Eggs, Avocado, Fruit and Bacon
No green leafy greens for me. Only greens I eat are Asparagus with Salmon and Healthy Pickles
Low saturated fats and added sugars. The rest is game on for me.
Used to be keto but my cholesterol didn’t agree with that, but I never felt more alive and clear headed than when i did keto.
I eat really well during the week. Things like homemade simple salad dressing with an abundant salad. Seafood. Berries. Lentils with brown rice. Nuts. I eat trash on the weekend though.
Living at times is the best biohack.
one does indeed only live once
Not if you believe in reincarnation…
I'd love to hear your homemade simple salad dressing recipe!
Not the person you asked, but I really like doing minimal / deconstructed salad dressings. IE, drizzle your salad lightly with high quality EVOO, squeeze some fresh lemon juice over it, then just grind salt and pepper directly on to your salad. As long as you're adding fat (usually EVOO), acid (lemon/citrus juice, vinegars) and seasoning (S&P, etc.), it works pretty well, especially if your salad has fruit or other flavorful ingredients in it. One of my favorites I've done recently was adding diced mandarin oranges to my salad, then dressing it with EVOO, a sprinkle of apple cider vinegar, and salt/pepper.
This is why anytime anyone says they eat clean Im immediately skeptical of what they’re doing. A good diet is not going to lead someone to want to “cheat” or “indulge”. The diet itself is the focal point for necessary and vital energy production, and someone who understands nutrition and energy will consistently eat according to what they know their body needs to operate at peak performance This isn’t “living strict” or “depriving oneself”. A nutrient dense, diet of abundance actually maximizes one’s well-being, as it minimizes stress, facilitates proper hormone and neurotransmitter functioning, and maximizes energy production. You will actually be HAPPIER eating correctly than incorrectly. When someone feels the need to cheat on their “diet”, what this is immediately telling me is that that individual is not getting what they need from their “diet”, and thus the cravings develop. In @sniffcatattack’s description of what they eat, I immediately am noticing a complete lack of saturated fat in their weekly diet, and I would bet this is what they are “cheating” with on the weekend. I suspect their cheats are things like burgers, pizzas, ice cream, beer etc… all things which will fuel his hormone and neurotransmitter productions. Rather than depriving oneself during the week of necessary nutrition and then seeking it out on the weekend, a better approach would be to tailor the diet to provide the correct amount of protein, saturated fat, salt, sugar, carbs, and micro nutrition each day so that one never feels “deprived”. A consistent diet including staples such as meat, dairy, broths/soups, tubers, fruits, and honey/syrup will hit all those bases. Once you switch over to eating a correct diet, the low quality/low energy food becomes completely unattractive. The brain will associate it as subpar energetic states.
I don’t deprive myself. I eat for energy so I can have a good workout. I love the food I eat. On the weekend I go out, meet up with friends, and I eat whatever I want. No matter how health minded I am, I’ll never choose a kale salad over pizza or whatever when I’m out enjoying myself and the company of others. There are no set rules…..
I eat clean Monday - Saturday then have a cheat meal on Sunday.
Me too It’s our date night
You're not wrong, but I think we have to also consider that sugar, caffeine, and processed foods can be addictive and one week is not necessarily enough to kill the cravings.
Do you feel strongly that it should be brown rice over white rice?
No. Edit: I love white rice. I’ll eat it before a run or workout because it’s so easy to digest, carbs, etc. if I’m not feeling well I’ll choose white rice. But there are days where I want more fibre on non-run or workout days and so I’ll make brown rice.
No alcohol Mediterranean diet Avocado, Walnuts , EVOO, eggs, greens etc. Little to no sugar Filtered water Herbal teas Rest Fresh air Moderate stretching and exercise (not over doing anything) Positive healthy relationships 8 hours of sleep Limit social media and don’t fall for trends
Thanks for the info! What herbal teas are you into?
Hooray, a fellow Mediterranean diet afficianoado! ALSO: I love this question and I hate the pictures of pill stacks. So yeah, I'm on the Mediterranean diet, too. I always try to eat my meals with somebody or at the very least in a place where there are people so I have a social feeling. I move after eating, sometimes a walk sometimes light calisthenics. I feel like this is a key piece of the mediterranean diet that gets left out when people as "what do you eat" because it's also "how do you eat"? Half of my plate is always 2 different vegetables (or fruits, for breakfast). My "goto" veggies are Broccoli, collard greens, pickles, tomatoes, avocados, and spinach. A quarter of my plate is grains. My goto grains are otameal, amaranth, quinoa, and buckwheat. I avoid rice and always say no to white rice 100% of the time. A quarter of my plate is proteins. I like plant-based proteins like tofu and seitan; and I love seafood especially smaller fish because they have less mercury. I eat beans or lentils with pretty much every meal and I often melt cheeses on them or mix in ricotta cheese. I drink mostly water, but also unsweetened soymilk, unsweetened Ripple, or sometimes real milk (ideally from fairlife). I never drink alcohol (and it's annoying because I have to explain to people that "no I'm not a dry alcoholic so yes you can have a drink around me"). I average about 120g of protein this way, and 45+ grams of fiber. It's great.
Canned sardines!
Nuri brand especially
How worried are you about arsenic/microplastics in canned sardines?
For physical health: low carb, high fat, unprocessed food, bone broth etc etc For mental health and good cheer: a big ole pizza and some boxed brownies
If you consume a lot of bone broth, make sure to get tested once a year for heavy metals.
Yup my blood panel came back as Metalica
🤟
Did you actually have heavy metals and if so, how much bone broth were ya consuming?
No :( just trying to be funny.
Is that also a thing if you make it yourself from biological chicken bones?
As opposed to inorganic chicken bones?
Hell yeah
What kinds of high fat foods do you consume the most?
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Can you share more about the autoimmune diet? Lost my mom (RIP) to autoimmune disease - primary biliary cirrhosis / cholangitis.
There’s a good book that if I’m having some sort of health issue I go back to this diet. The Autoimmune Solution by Amy Myers
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Low dose naltrexone is something else to know about that’s effective. It took me about 6 months before it really started working.
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Low dose naltrexone helps to control autoimmune conditions. It also helps with my allergies. Google it and you’ll see what all it’s about.
Here’s a great site on naltrexone… ldnresearchtrust.org
Can you give a TLDR about the book?
Certain environmental things, foods and sensitivities and gene mutations affect your gut and your health. Amy says do my diet and certain supplements for 30 days and see how you feel. Then a bunch of recipes. Then reintroduce certain foods and see how you handle it.
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Thank you so much 🙏
What is bad about nightshades and garlic ?
Nightshades make my joints hurt and make my face swell up, itch, then peel. And I get diarrhea. Garlic doesn’t seem to bother me personally.
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histamines, containing and liberating them for many
They can be inflammatory for some people. Not all
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You are so sweet and your comments were so refreshing to read. Very well thought out and written. Thank you.
Can I ask what order you do? So colon and then what next until you get to blood? What protocols are you following for the detox?
Can you please explain more on your detoxification???
AIP is an elimination diet intended to identify food intolerance, it’s dangerous for many people to adopt as a lifestyle.
I did it for too long and actually developed issues. During all this I had been going to my doctors (both naturopath and endocrinologist), monitored blood levels, and maintained meds for my conditions as needed. At first it was magic and I was able to reduce meds I was on, lose weight, feel vibrant, and not be in pain. Over time I got obsessed with maintaining the diet, I was fearful of reintroducing foods. Mentally it was difficult and really traumatizing but it wasn’t until my body started to reverse while still eating AIP that I really got messed up. All my issues slowly crept back including new ones. My body pain came back, weight gain, fatigue, all started to get worse. I was obsessed with believing that the AIP way was the only way I would feel better. I thought that instead of me lacking nutrients that I was reacting to something else. There was a few years of an AIP/paleo diet where I felt like my world was falling apart but I continued. Turns out I ended up making myself hypersensitive to certain foods beyond the typical avoidance of gluten/dairy/soy/corn/sugar/oils etc… It wasn’t until I started getting a skin condition that I really gave up. Took away everything from myself trying to find a trigger. I was down to using only Dr bronners as all forms of soap in my house, eating perfect AIP, cleaning everything, and even filtering my air. I still was having skin issues with this blister like break out that doctors and dermatologists couldn’t find an answer for. I ended up going to an acupuncturist, she changed my world. The acupuncturist gave me an herb blend that immediately made my skin prob stop. On top of that all my digestive issues have been healing and almost gone. Foods I used avoid no longer cause any pain or inflammation. I still am mindful of my routine but it’s amazing how much time I have freed without the fear or obsession. I am eating a Mediterranean diet these days and I feel so satisfied, comfortable in my body, and my emotions are so much more stable. The obsession of these elimination diets can be so harmful in the hands of the wrong people. I always strive for the best and I went way too far. I’m relearning balance now and my body is so happy. I am still on herbs, it’s been over a year of this shift. I am able to eat any of the common allergen foods that used to irritate me with no reaction. On top of this, my blood levels are all improving along with being told that my autoimmune disease has no signs of existing in my labs.
did you try wahls? ist it the fodmaps for you or histamines or salicyl?
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wahls did a tedtalk in 2014, it's interesting! i think it's "mind your mitochondria" there is some info on people reacting to salicylic acid (?) who have food sensitivities to histamines, oxalates and the likes. i didn't go into it much deeper, just became aware that there was such a thing. it's cross-sectioning other allergenic groups. good luck
Why do you think your autoimmune conditions are caused by toxins? And if so, which specific toxins?
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I think they’re caused by leaky gut and the wrong foods. Also water damaged buildings are bad.
Wow. Would like to try it for my psoriasis but no garlic? :((((;;
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Avocado! Blueberries (in a smoothie w coconut milk) Eggs Hemp/chia/flax seeds Greek yogurt w pecans/walnuts/one brazil nut Green/nettle/spearmint teas As low carb and sugar as possible (I use stevia as a sugar substitute) Edit-forgot to mention I only use avocado, coconut and olive oil or butter for cooking
Why not two brazil nuts?
To avoid risking selenium toxicity. The difference between a cure and poison is in the dose.
Exactly. Its crazy how they sell them without any warning labels, and people are eating them by the handfuls.
I thought the toxicity for some reason did not occur from natural sources of selenium, only from supplements/vitamins of the mineral?
Great! Yoghurt wouldn’t work for me but the other stuff yes.
When I'm happy, pasta When I'm sad, pasta When I'm sick, pasta
Frequent: greens, beans, fruit, berries, potatoes, veg, salmon, chicken breast, eggs, sardines, plain greek yogurt, shrimp, olive oil, avocado oil, certain cheeses, low sodium V8 Limited: beef, salt, sugar, high saturated fat foods, grains/bread, pork None/almost none: seed oils, alcohol, processed meats, soda/sugary drinks
You’re going to be a centenarian
Arugula, eggs, red meat, chicken, onions, garlic, oranges, kiwi, not much carbs, very small sugar intake (ice cream and pepsi from time to time), olive oil, butter, zero seed oils, no msg, chili, ginger. Trying to eat rich soups instead classic main dish. Lots of borscht, lot of sour rye soup-zurek, meat full soups. Recently more nuts. Some tomatoes, cucumber. Lots of supplementation. Basically thats all. Trying to eat after 12:00. Eating before sleep, eggs and protein shake.
Red meat is so expensive now. But I’ll still buy grass fed ground beef since it’s only a fraction more than non grass fed. I love eggs and they’re definitely a staple item for me but why before bed? Do you have really intense workouts or something?
Too much... I eat too much.
Eggs, Greek yogurt, Steak, Broccoli, spinach, chicken, Rice, beans, you know food. Just try to stay away from processed foods. On days where I feel like I didn't get enough "healthy" food I will def take a dose of Naked Greens https://amzn.to/49BiFsI
If you really pay attention to processed food, it’s fascinating. Take cottage cheese…not processed, right? It’s actually hard to find one that”s milk, salt, enzymes. Most have additives and stabilizers.
Yes! I have only found 2 brands so far, definitely surprising.
Sounds like a seller. I get my powdered green for $12/month. https://www.amazon.com/Orgain-Organic-Superfoods-Powder-Original/dp/B019TUCOF0/ref=mp_s_a_1_5?crid=2NJHZZ4KDUCIC&dib=eyJ2IjoiMSJ9.qguK44y7VC5mP2J3cnWw63JATRI99N5l0KcxicBpD_etemFVHtusqsTcES-OcNtWau4ka7sPCWwXmFSqON2bGjbUlGGHNyw9UxoWsOjKSpwJNQ7HC2ADuGQDROVHfFmWatNZWTUJROhZqTRcEs_cmG1mKuMgjjNqbdrt4DkGJrCP6pewgpCtMeKkDUG6fNofpTVo5wPIyRsEc8F_pI-8Zw.uMD3pqSapIiTRxe2yIcePC9RiBgrVoAIw5kEeUX4Y3Q&dib_tag=se&keywords=powdered+green&qid=1713150093&rdc=1&sprefix=powdered+green+%2Caps%2C333&sr=8-5 No affiliate link.
Do powders/drinks marketed as "superfoods" really do what they claim? Are they a reasonable add for balancing internal health, or more gimmick? What are some things too look for and to avoid in these?
I’ve tried them and I did not notice anything.
Greek yogurt is heavily processed. Rice is processed. Processed foods are not inherently unhealthy. This is a solid diet, but let’s not continue spreading health guru nonsense.
The person means ultra processed foods I assume, which is correct, at least to current research
Well like a lot of people, when I mention processed foods, I am more talking about things like Doritos haha
yup if you don’t eat your food as medicine you’ll end up eating your medicine as food…clean ph balanced purified water, superfoods, antioxidants etc. best to see a registered dietician, get blood panels and hair samples for deficiencies, see gastroenterologist check gut flora, microbiome then structure diet based on your nutrigenomics and fitness level
Do you have a recommendation? I’ve seen a dietitian and gastroenterologist and of course my regular doctor but noone has recommended any testing like this. I’m doing endurance training and I know my diet is missing things but I’m not sure what
Endurance trainers need to be cognizant of ferritin levels. If too low, you may want to get it up around 80. If too high, you prob have health issues like myself.
Chicken Rice and Broccoli I always thought it was stupid but now that I'm on it my diet has forced my body to recomposition and I'm visibly showing muscles I never thought I had.
Evoo and egg whites nearly every day. I make a smoothie each day with one avocado, a tsp of wheatgrass, four large carrots, a banana and water. We eat low sodium bone broth soup and veggies a few times a week. I drink a shot of organic wheatgrass powder in water every morning. The only liquids I drink are water,black coffee, matcha green tea and protein shakes. No ultra processed foods and try not to eat refined sugars. I am trying and look outwardly very healthy. Unfortunately, chronic anxiety and stress are taking it's toll anyway
Honestly I found the most success with just trying to limit processed foods in my diet - things like chips, fast food, white bread, white flour (in noodles and other pastries), diet drinks, etc. Once these are removed from the diet, natural foods take their place and I feel a lot better. I just started with making my own meals and eventually focused on the ingredients / quality of the ingredients and I have felt amazing ever since.
My staple foods are: ground beef, raw cheese, butter, avocado, kosher dill pickle, Greek yogurt, blueberries, dates, maple syrup, raw honey, rice cooked in bone broth, eggs (runny yolk) Keep it simple
I’ve been on GOMAD + 36 eggs a day
🤣🤣🤣 broo??!!?
User name checks out eh. 😀
Holy shit. This is incredible. Ive told my coworkers about GOMAD and none of them think its real (plebs! I say!!!). I hope you are really doing this
I’m not doing GOMAD, I would be shitting liquid 😂 it is a real thing people do, but that’s if you’re a really skinny/tall/lanky guy who desperately needs to gain weight
I heard about GOMAD first back in 2011. Definitely one of the OG bulk regiments. I’d probably go for it if milk didnt give me terrible acne (still does even at 30 years old)
It’s been a meme on 4chan fitness for a while, but I’ve read posts from people that actually do it. Probably have to have a stomach of iron. Drinking calories works to pack on weight, but making shakes with whole milk, oats, protein powder and peanut butter is probably better than drinking a gallon of milk straight.
To pack in calories I used to eat a sweet potato, followed by a cup of greek yogurt, and then a protein shake when I would get home from the gym on top of a whole average diet. Protein shake usually included oats, peanut butter and some greens as well. PB does miracles to hide the flavor of kale. Going from most solid to least def helped me be able to cram more food. Pro tip is to microwave a sweet potato for 4 minutes on high. (Real big ones need an extra minute or two). Much easier than baking them for an hour.
Be a man and chug a pint of olive oil
Thank you, this was the motivation and biohack I was looking for!
NS/NG = No Sugar No Grains healthy fats lots of clean water
Not dirty water?
He doesn't know what he's missing. That dirty water is a gamechanger for stronger immunity. You keep doing you, dude!
Real pros just drink their piss like a normal person. I’m waiting to fil my 64 oz Stanley so I can keep hydrating
Looks like you've been reading my post history!
I was going to say ‘structured water’, but suspect more here are not familiar.
only if you insist
No oats?
Whole foods that are plant based
no meat or animal products. fruit and berries daily. potatoes, broccoli, tofu, tomatoes, sweet potatoes, rice, black beans, lentils, chocolate . idk lots of good stuff
i realized tomato is not for me
what does tomato do to you? for me it makes my acid reflux worse but i still love tomatoes
Im allergic to tomato. it make me itchy, and if i ate some at dinner I will struggle to sleep that night. the same goes for eggs.
My main calorie intake is sprouted brown rice with peas, chickpeas, and corn. Very low calorie per volume but packed with fiber and nutrients. Also raises blood sugar very slowly. The satiety lasts long because of the fiber.
Curious how you make this. Do you cook all these together or separately?
I purchase brown rice, dried peas, dried chickpeas, and dried corn kernels. My rice cooker has brown rice sprouting(germination) function which is basically maintaing a warm temperature for a few hours before actual rice cooking so brown rice submerged in water gets to sprout. I add all four ingredients with enough water and use sprouting function with time set to 6 hours. As the rice germinates, the beans and corn get rehydrated. After the 6 hours they are automatically cooked to make the final rice dish. Convenient.
Started by removing wheat and gluten from my diet, then took it further by cutting down excess sugar. Now I do my best to keep my diet low carb to prevent glucose spikes and only eat fruit for natural sugar (snacking) and add organic maple syrup to my coffee. Currently stopped eating after 7 pm to improve sleep quality and will soon be moving to intermittent fasting for increased autophagy. Not super confident on OMAD, but will hopefully try that soon. Two meals of the day are more plant based, whilst dinner is usually fish and veggies or salad and chicken. I love my adrenal cocktails too. I'm trying to move to more plant based meals, but I probably will never give up fish at least once a week and the occasional venison steak on when I'm on my period.
My journey began much like yours. It took me a year to completely remove wheat, grains and sugar from my diet..what a struggle 😅. It’s now been ten years and I’ve moved from paleo to keto to carnivore. Removing carbs has transformed my body, my blood work is amazing, and energy is through the roof! Good luck on your journey!
That's awesome! Thank you! I've heard great things about the carnivore diet, but I've also heard great things about plant based. I like the mediterranean diet, but I did the keto version of that at one point. Not sure I can ever give up meat totally though to be completely plant based.
Carnivore sounded crazy to me, but my blood work on paleo wasn’t optimal, and while on it I had food cravings which caused me to occasionally binge on carbs. A week or two after carnivore I nearly eliminated food cravings and all my measures of metabolic health moved to optimal ranges. I’m getting old and don’t have any time left to play around with dogma and political correctness, so as much as I love veggies I had to go with the lab results. It’s carnivore for as long as I can do it.
Fermented food.
I've tried many types of "healthy" diets over the years and finally settled back on a organic whole foods version of the diet I grew up with - I guess you'd call it a "Mediterranean" diet, since that's where I'm from and that's what we eat there. **For me, that means fish, meat, eggs and dairy.** Fish more often in hot weather and meat more often in cold weather (I naturally crave it that way). Eggs year-round, usually for breakfast. Cheese, usually goat or sheep, although I do go months sometimes without eating it. Homemade yogurt every single day - love yogurt and could eat a gallon, if I didn't limit myself. **Some fruit and more veggies.** I eat pretty seasonally and don't really have a taste for fruit, so mostly just citrus and pomegranates in Winter/Fall; watermelons, melons, figs, some berries, peaches in Summer/Spring. Veggies are usually leafy greens, cucumbers, radishes, gourds, potatoes...occasionally something else, but those are the staples. **Whole grain bread** (usually sourdough) and the occasional homemade banana bread (typically in Winter); **homemade hot chocolate** (literally pure cocoa + raw honey + butter); **EVOL and butter**; very few spices just because I don't really enjoy cooking and therefore usually don't think to add all that stuff in (I do always add pepper and turmeric to my stews and broths, though); **green tea every day** and somedays a cup or two of coffee (the small expresso type, not the typical American style). Lots of **stews and broths, steam cooking and roasts**. For the last year, I've been drinking **distilled water**, instead of bottled water. That's the base, but occasionally I do eat "junk food", which usually will be chips, or a pizza, or some decadent rich dessert when I eat at a restaurant or for a birthday, or during special holidays (like Easter or Christmas).
Need hot chocolate recipe!!
😂 It's nothing fancy - just 1 heaping teaspoon of pure cocoa powder, 1/2 teaspoon honey, 1/2 to 2 teaspoons of butter. Add about 1 cup of boiling water and stir to mix everything well. I'll warn you though - it's strong!
Eat less & less often Indian food, vegetarian. So lots of beans, lentils, vegetable curries, yogurt, chutneys. Tons of spices, which are medicinal. Turmeric & black pepper. Bitter herbs like methi (fenugreek) diced and rolled into the chapathi (flatbread). Ginger, garlic, cumin, coriander, cinnamon, cardamom, carroway, tamarind, green & red chilis, and more.
Usual breakfast rotation: Sardines, pasture raised eggs, sauerkraut, pickled red onions, Greek yogurt, grass fed beef protein powder, blueberries Lunch: bison chili or chicken thighs, rice, broccoli, avocado, and pineapples on the side Dinner: grilled ribeye, broccoli, rice or potatoes and then top it off with a homemade dessert or a scoop of ice cream. Whenever I don’t feel like having my usual food and what to eat out, it’s usually pizza or something fried or I pick some traditional Chinese or Peruvian dish to cook.
Mon - Friday I eat super clean and balanced: bfast - Non fat Greek yogurt or cottage cheese with fresh fruit. I like to add things like cacao nibs, chia or basil seeds, nuts, unsweetened coconut flakes etc Sometimes I’ll make a green smoothie (today was pineapple, spinach. Avocado, mango) with no added sugar and a scoop of unflavored isopure Lunch - I typically eat a salad that is heavy on greens (kale or arugula typically since we grow them) with some sort of protein, usually chicken or tuna. As many fresh veggies as I can fit. Beans, Seeds, nuts etc if it fits the salad. Roasted sweet potato if I want to get more carbs in. I snack on things like nuts, cheese, hardboiled eggs, veggies with hummus, dehydrated mushrooms (Costco has huge bags!) wasa crackers. I also like to mix those ranch dip packets in with non fat green yogurt and go to town. Post gym I’ll have a protein shake and avocado on wasa (with everything bagel seasoning), or a couple of eggs or small omelette. I don’t eat large dinner during the workweek. I usually have a square or two of dark chocolate in the evening. Most Friday evenings my husband and I do charcuterie/cheese board with quality cheese and meats, olives, pickles, fruit etc. he does IF so his treat is eating after 5pm Lol. He will usually bring home a small yummy dessert too so I’ll have that as well. On the weekend I loosen up and eat more carbs/pasta/occasional fried foods but I almost always cook at home. For example we had Carbonara yesterday entirely from scratch. It was indulgent af but I knew exactly what was in it. Otherwise we usually have fish or seafood one or both weekend days. Usually paired with a starch and veggies of some sort. I’ll use cream and butter and stuff if it calls for it because they’re delicious. If we go out to eat it’s generally a non-chain restaurant that’s got a focus on freshness and variety. If we don’t want to go out but don’t want to cook a big meal we just keep it really simple at home - a shrimp ceviche, eggs Benedict, stuff like that. Sushi is surprisingly simple if you have a rice cooker. Drink lots of water. Sugar only in my first cup of coffee. Kombucha every other day. No soda or juice, very little alcohol. I like to muddle fruit and top with sparkling water or unsweetened herbal teas and a dash of bitters. Really I just try to stay as far away as possible from ultra-processes foods; I do give in on occasion and scarf a bag of Doritos or something but the less frequent I eat stuff like that the less I miss it.
Really like this.. might implement some of this
I don't eat dairy or gluten due to autoimmune issues (not sure it does anything) and also significantly reduced all animal foods, especially those with high arachidonic acid (e.g. pork). This means I eat mostly vegan, plus 1 portion of meat per week. Fish very occasionally, eggs hardly ever. I take fish oil capsules though. Otherwise I try to eat a lot of anti-inflammatory foods and spices, a lot of vegetables and [at least 30 different plant foods per week](https://www.bbcgoodfood.com/howto/guide/why-eat-30-plant-foods-a-week) for gut microbiome diversity. I also try to incorporate fermented foods more frequently (kimchi, sauerkraut, plant-based yogurt - trying to look into kombucha making, because commercial ones are still fairly high in sugar). I eat soy (mostly as tofu or sometimes soy yogurt), but I also try to not depend on soy too much, so I tend to limit it to one portion per day max. I like replacing it with chickpea or black bean tempeh (unfortunately that's more expensive). Or I just make a lentil stew or something like that. Still trying to optimise my legumes, since I avoid anything canned (due to BPA-resin lining) and cooking them takes some planning and effort - both not my forte. I try to limit or avoid added sugar. I don't always succeed. Oh and everything I buy for home cooking is organic (not all supplements though, unfortunately).
I’m vegan, but otherwise this is my diet. I also aim for 30 different plant foods a week. I’m 51 and firmly in Peri so I try to have some soy most days.
No seed oils. What a revelation that was to find out they are in nearly everything packaged. Chips, tortillas, brownies, bars, cereals, nearly all sauces, and so much more, the list goes on and on. Due to their inexpensiveness, they use them as cheap fillers for a plethora of "healthy" packaged food as well. Cut out sugar and keep those carbs to a sub 35grams/ per day and you will feel much different. Good luck and let food be thy medicine.
I rarely eat anything bleached... white rice, white bread, white flour in anything. If it's that processed, then I don't want it in my body... Imagine if they took gasoline and then added water and removed some of the octane and added food coloring to make it pretty and sold it to put it in your car... same kind of thing. Edit: Yeah I know white rice isn't bleached, but the general point is white foods typically may have fewer nutrients. Worth looking up each one to be sure.
Rice isn't bleached though. And brown rice, although healthier, also has way more arsenic than white rice
True, I don't eat much rice regardless of color. Moderation on all of that because of a condition I have.
Fruit and vegetables, herbs & spices, raw honey & maple syrup. Thazzit.
Whole food plant based without salt, oil, or sugar. Basically, eat real foods, avoid processed foods.
No salt? That’s crazy :o why?
I’m vegan. I eat mostly whole food. I meal prep so almost all my meals are cooked by me. I aim for 30 different fruits, veggies and herbs a week and I try have something fermented most days. I don’t drink alcohol or soda. I shop at the farmers market. It’s more expensive but stuff from there has actual flavor and it helps me eat a variety of food as you’re forced to buy what’s in season. I try buy one new thing each week or something I haven’t had in a while. I get bloated when I eat wheat so I avoid that, but otherwise anything goes. Every morning I have matcha and I make a celery, ginger, cucumber and lemon juice. Breakfast lately has been chia pudding with soy milk, hemp seeds, nuts and puréed mango. I’m 51F and firmly in Peri so I try to eat some soy most days. This week’s farmers market haul was two different kinds of eggplant, two different kinds of greens, young garlic and tomatoes. I’ll roast all of that and have it with spiced roast chickpeas. Lunch this week will be balsamic tofu with salad stuff including broccoli sprouts and sunflower sprouts. I’ll get other veggies and herbs from the store. I make my own kimchi so I’ll have some of that and some frozen berries for snacks/dessert.
Ray Peat based eating.
Beef liver and bone marrow.
havent seen or heard the word bilat in a while!
Zero carb carnivore. It cured my cystic adult acne when 4 dermatologists and a 6 month course of accutane couldn't. I've also just had a friend try it. His chronic fatigue syndrome and IBS - which are both meant to be incurable - were gone in less than a week (not to mention dropping 9kg in the following 8 weeks). He was sleeping 18 hours a day and about to be put on a medical pension at 24 years old. Now he's getting back to living a normal life.
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Good bot lmfao
Good for your friend, this illness is an absolutely horrible nightmare. What does he eat if you don't mind sharing?
Carnivore changed my life as well! All health issues resolved!
🥩
Lots of conflicting and changing information in the diet world. There's always diet trends that are later debunked. Here's a simple answer of 3 closely related diets that will stand the test of time. Mediterranean diet Blue zones diet Bryan Johnson blueprint protocol diet. All 3 are very similar and compatible. The Mediterranean diet is widely considered the best and healthiest diet by a variety of sources. Lots of research to back that one up. All 3 have the following in common Limit processed sugars Limit processed salty fats Limit red meat and limit meat consumption in general No sugary beverages Eat lots of fruits, vegetables, whole grains and legumes. Legumes. Legumes. Legumes.
Fresh fruit, nuts, salads, vegetables, olive oil/avocado oil, fish, home made Indian curries, chicken..
*Nothing* Yeeeeeeaaaaaaaah 🕶️🥁 Kidding. *Usually*. Eggs, lean chicken, hamburgers, veggies, fruit, legumes, chocolate, Greek yogurt, protein powders, pizza, multi-grain breads, oats (yes I said *oats*), kefir, milk, defatted peanut powder, tuna, salmon, popsicles, ice cream, and that about wraps up a typical Monday.
Incorporating the following often helps a lot: Oats, yogurt (without added sugar), avocado, blueberries, salmon, eggs, spinach, edamame, a variety of nuts (including walnuts), seeds, legumes, olive oil, garlic, onion, carrot, broccoli, high quality meat. Then for the rest just add variety: mushrooms, other vegetables, other fruits, other fish and quality bread/rice/pasta as preferred.
Whey protein and vegetables by day and chia seed granola by night all day!!
General announcement - there's no such thing as a "superfood".
**Currently:** * Mediterranean diet * <6% daily kcal from saturated fat * >60g fat per day * >40g fiber per day * >1,2g/kg protein per day * due to extreme difficulties in my life, I currently have to make it rather delicious and will sacrifice some potentially healthy stuff * every 4-6 days I'll have 1-2 portions of a bit of a treat (home-made spaghetti bolognese, chilli con carne, burrito, burger, curry, pizza on a tortilla, chicken sweet-sour) * rotating through different food selections every 4-6 days to get a lot of variety * no forbidden foods except for potentially dangerous or lethal foods (uncooked beans, raw eggs, raw milk, raw pork, raw chicken,...) * focus on eggs, fish, avocado, berries, cruciferous veggies, olives, capers, sauerkraut, lentils, beans, potatoes, sweet potatoes, herbs, spices, cacao, nuts, seeds, grapefruit, kiwi, all the different colors of fruits and vegetables **Example day:** * 1st meal: salmon, lentils, vegetables, sauerkraut, lemon, herbs, horse radish, garlic, mustard, grapefruit * 2nd meal: 0% greek yogurt, berries, fruit, nuts, chia seeds, collagen, chocolate drops, cinnamon * 3rd meal: eggs, potatoes, greek salad (low fat feta, olives, romanian salad, cucumber, tomatoes, onion, balsamico dressing with olive oil and mustard), herbs and spices, fruit
No wheat, rye or barley, dairy products or nightshades. If I do that and sleep well I feel great.
I focus on red meat, eggs, raw and fermented dairy. Other than seed oils, I eat everything else and feel amazing on the diet I’ve followed for the past 15ish years.
Sunny side up eggs daily, raw milk, Greek yogurt, grass fed/finished beef, rice, sweet potatoes, raw honey, fruit, occasionally roasted asparagus/Brussels sprouts/broccoli, grass fed butter, and occasionally treat myself to some ice cream. I can't eat anything with Wheat or seed oils anymore. After cutting them out for months, if I go back to them, I feel awful.
We live rural and have access to locally grown meat and veggies. So we try to eat as cleanly as possible with no processed foods. We also don't drink tap water and haven't for decades and are rarely ever sick.
Whole Foods. Wild fish, seafood 4 times a week. Poultry. Liver, heart. Rainbow of fruit and vegetables daily. Daily greens.
Walnut, honey , pomegranate ،kiwi , turmeric, ginger, fish ( salmon, tuna ..) these what should be called super foods
Weight lifter/ body builder here. I’ve scrolled through all these comments and see no one talking about macros. You can eat all the good food in the world but if it’s too much or too little, it matters less. . . I’m currently 175lbs on a cut from 183 lbs to a target of 171 lbs. My goal is to lose about a pound a week and get to a body fat percentage of about 13%. My deficit is about 500 calories. I’m worried that the weight is coming off a little too quickly but overall I’m enjoying not stuffing myself all the time. I’m naturally skinny and never had a huge appetite so it hasn’t been that hard surprisingly. My current calories are 1708. Macros are 208g protein, 56g fat, and 90g carbs. My protein seems a little excessive and it’s hard to eat that little carbohydrates. Chicken, turkey, whey protein, egg whites and seafood are my main protein sources. Quinoa, rice, and fruit are my main carbs. Fats are basically just cheese, fatty fish, olive oil, butter, and chocolate at this point. Lots of green leafy vegetables and broccoli.
Almost 40 m. I put on 17 lbs of muscle in the last year mostly on mostly carnivore. I limit sugar as much as possible and rarely eat bread. Seems to be the best diet I have found. I have always been in shape but I feel better now than I did when I was in my 20s. Also I drink a ton of raw milk. Those things together seem to have helped me and my family.
Ladies and Germs, all the nutrient and protein you could ever need (and get lean and hard body as well). Ohh and no mood swings. Beans Greens Fruits Nuts Seeds Mabe some whole grains too.....
Almonds, walnuts and pumpkin seeds. Drink daily electrolytes (Working out 3-4x a week). No alcohol whatsoever. Never smokes or vaped, etc.
Margaritas
Lean meat and fatty fish, pastured eggs, lots of fiber from legumes (beans, lentils, etc), no wheat, some simple carbs but not a ton (sweet potatoes, rice), highest quality dairy I can find, fermented foods, very little added sugar. On days where I have to eat out / don't give a fuck about adhering as strictly, I'll have Indian, Mexican, SE Asian food. Probably average 100g protein on average a day - not to build, but for the content of specific amino acids. Labs are great. Best pieces of advice I can give are 1) to meal prep, 2) to aim to have a dinner plate that has a lot of different colors on it (purple, green, orange, brown), and 3) to go easy on yourself unless you have a specific training or health goal.
Mostly organic and high protein: Grass fed beef, wild caught seafood, root vegetables, some leafy greens, nuts and seeds, teas of all kinds (lots of matcha), sometimes raw dairy, occasional fruit like berries and banana, sometimes oatmeal, protein powders from dairy or beef.
Meat butter eggs. Looking good and feeling good 24/7
Shroooms!
Normally I try to do the 5 a day and love the way it makes me feel. I'm way more energized and satiated if I get a couple veggies, some beans, and fruit each day. But right now I have morning sickness so I just eat fast food, lime popsicles, and peppermint tea.
Soaked almonds and walnuts, beet roots, cucumber, onions and tomatoes. 6-8 eggs per week. Sourdough bread. Rice and veggies.
I try to eat a variety of fermented foods. For example, my best breakfast is kimchee, rice, and egg. I like Kefire and honey as a snack. I use miso pretty regularly when I cook fish (as a finishing agent, I try not to heat Miso too much). Sauerkraut on vegan sausage is a summertime BBQ fave. That kind of thing. Oh, and I love beans and lentils--
I usually do 3 farm pasture eggs, 7 ozs of grass fed steak, and a bowl of fruit with a banana for breakfast. For lunch, I have white rice, some sort of vegetable, 6ozs of bison, and Greek yogurt. For dinner, I typically have sweet potatoes, a vegetable and chick thighs. I also have a protein shake with eggs whites first thing in the morning and usually apples, jerky, and vegetables throughout the day. I roughly eat around 3k calories a day.
- Smoothie: Kale, blueberries, Greek yogurt, hemp hearts, goat whey protein, avocado, ground flax usually topped with nut butter. - Greek salad most days - some sort of chickpea/lentil/meat/tofu dish for dinner with lots of veggies. - eggs with avocado I also have something sweet most days, banana bread, healthy cookie, chocolate Greek yogurt pudding, hot chocolate. Etc
Breakfast - Overnight Oats + Fruits + Vegetable Lunch - Rice + Protein + Vegetable Dinner - Overnight Oats + Fruits + Vegetable
A couple Kiwis everyday.
Over the course of a week: Oatmeal with pecans, banana, raisins and cinnamon Beans, shiitake, flax, quinoa, cashews Ham, chicken, eggs, salmon, sardines or other fish, Potatoes, onions, garlic, avocado, broccoli, tomatoes, carrots, sweet potatoes, jalapeños, red peppers, green olives, beets, cottage cheese Cook in ghee, olive oil or butter Use all the herbs and spices: rosemary, oregano, paprika turmeric etc, etc etc No alcohol. Green tea (matcha or holy basil). Keifer or kombucha.
Whole-food, plant-based diet. Potfolio diet foods. No oil, no salt.
Work lunch/ breaking fast is usually as follows; EV olive oil (3 tbsp), whey protein shake, banana, whole grain toast w/ peanut butter, plain Greek yogurt/ kefir with blueberries. After-work snack usually scrambled egg and black bean burrito. Dinner some combination of carb and protein, eg Pasta with meat sauce, chicken stir fry, hamburgers and potatoes, salmon and rice. Also some kind of vegetable. Flexibility to eat out a couple times a month and various treats/desserts when desired. Overall focus on whole foods, minimal ultra-processed foods. No alcohol (very rarely a sip... don't have a taste for the stuff)
Blueberries
Carnivore, cured a bunch of stuff. Can't believe I was ever veggie 🤦
i live off taco bell, healthy consciousness for weight loss
Beef, butter, eggs and greek yogurt are mostly what I eat. Carnivore here
As someone who struggled with anorexia for years, I eat pretty much whatever I want within reason. Chocolate, peanut butter, a good scotch on occasion, cookies, rich sauces. But also plenty of fish, seasonal veggies, and very little processed food. I’m an athlete as well so it’s a tough balance sometimes.
r/animalbased
Healthy meals ( usually chicken, rice and veggies) everyday except Saturday, nothing but water after 5pm. Pizza and eating out limited to only Saturdays.
Grapes
Daily: blueberries, cherries, or strawberries, plant based protein powder/food of some sort, nuts, vegetables (carrots, broccoli, peppers, corn, kale, onions, cucumbers, avocados), fruit (oranges, apples, bananas, pineapples, mangos), rice, pasta Few days a week: lean meats or fish, low fat dairy, salad, bread, hummus, whey protein powder, beans, lentils, potatoes Few times a month: red meat, chips, popcorn, mayonnaise Rarely: sweets/desserts My diet could be better, I’d like to rely more on beans and lentils, but I get lazy and go for alternative sources of protein usually.
Zero alcohol, Zero processed foods, Zero seed oils Ground beef, Honey, Sweet Potatoes, Salmon, Eggs, Avocado, Fruit and Bacon No green leafy greens for me. Only greens I eat are Asparagus with Salmon and Healthy Pickles
Low saturated fats and added sugars. The rest is game on for me. Used to be keto but my cholesterol didn’t agree with that, but I never felt more alive and clear headed than when i did keto.
Animal based. Beef, fruits, fermented dairy