Diet & Lifestyle
Basic Guidelines (LCHF):
- low carb (LC)
- high fat (HF)
- moderate protein
Eliminate or Lessen:
- industrially farmed & heavily processed foods, especially with many additives, including when labeled as healthy.
- foods from factory farmed animals.
- vegetable oils, especially hydrogenated seed oils (e.g., canola) & margarine; but some are good for you (see below).
- carbs, especially simple carbs with high glycemic index & load: potatoes, rice, bread, etc; sweet potatoes a better choice but limit consumption; better to eat raw carrots than cooked carrots; but cooking & then cooling carbs creates resistant starches that turn into sugar more slowly.
- grains, especially wheat; some people better handle ancient grains, sprouted or long-fermented breads (sourdough); but better to avoid entirely.
- added sugar, especially fructose; also avoid artificial sweeteners (causes insulin problems & cause diabetes); if sweetener is desired, try raw stevia.
- fruit, especially high sugar: grapes, pineapple, pears, bananas, watermelon, apples, prunes, pomegranates, etc.
- dairy, especially cow milk; some handle better non-cow milk, cultured milk, & aged cheese; but better to avoid entirely.
Emphasize & Increase:
- organic, whole foods, locally grown, in season.
- foods from pasture raised or grass fed animals.
- healthy fats/oils: animal fat, butter/ghee, avocado oil, & coconut oil for cooking; coconut milk/cream & almond milk for drinks (e.g., added to coffee); cold-pressed olive oil for salads or adding to already cooked foods; cold-pressed seed oils used sparingly; cod liver oil, krill oil (Neptune is best), flax oil, borage oil, evening primrose oil, etc for supplementation (don’t need to take all of them); maybe MCT oil for ketosis (seek advice of your physician).
- fibrous starches & nutritious vegetables/fruits: leafy greens, broccoli, green beans, onions, garlic, mushrooms, celery, beets, black cherries, berries, olives, avocados, etc.
- nutrient-density & fat-soluble vitamins, besides healthy fats/oils: eggs, wild-caught fish, other seafoods, organ meats, bone broth, aged cheese (raw is best), yogurt, kefir, avocados; nutritional yeast (gluten-free), bee pollen, & royal jelly.
- protein: eggs, fatty meats, nuts/seeds (handful a day), & avocados.
- probiotics (from fermented/cultured foods preferrably): traditional sauerkraut, kimchi, miso, natto, yogurt, kefir, kombucha, etc; not necessarily recommended for everyone, depending on gut health.
- supplements (besides already mentioned above): ox bile for fat digestion, turmeric/curcumin & CBD oil for inflammation, CoQ10 if you are on statins, etc; only take as needed.
- seasoning: black pepper contains bioperine which helps absorption of nutrients; onions and garlic are also great sources of nutrients and the specific soluble fiber that feeds microbes.
- fasting: occasionally/intermittently, starting with a single day & maybe eventually increasing length (the immune system is replaced/recuperated after 2-3 days); an extended fast can be good to do around once a year, assuming your in relatively good health.
- restricted eating period: limit meal time to a 4-8 hour window of the day (even limiting it to 12 hours will be beneficial as compared to eating non-stop from waking to sleeping) followed by a short-term fast; start by skipping a meal & work up from there (some people find going without breakfast to be the easiest since you are already in fasting mode from the night’s sleep).
- ketosis: if carbs are restricted enough or fasting continues long enough (glucose & stored glycogen is used up), the body will switch from burning glucose to burning fat, the latter turning into ketones (MCT oil will aid this process); for carb restriction, body burns fat consumed; for fasting, body burns body fat.
- salt & water: body can become depleted if diet is strictly low carb & high fat/protein, especially in ketosis; salt is needed to metabolize protein.
- exercise: aerobics & strength training (especially beneficial is high intensity for short duration); improves metabolism & general health; helps get into ketosis.
- stress management: get plenty of sleep, spend time in nature, regularly socialize with friends & family, try relaxation (meditation, yoga, etc), find ways to play (games, sports, be around children), etc.
- sunshine: get regular time outside in the middle of day without sunscreen to produce vitamin D & improve mood (for those not near the equator), as studies correlate this to lower skin cancer rates & longer life.
The Weston A. Price Foundation