Nutrition

​This book contains all the evidence needed to prove that a whole food, plant based diet is the best thing you can do to mitigate diseases and living a healthy life. The author also has a website where he blogs about various things nutrition and health.
Knowing this, I eat whole food, plant based diet & supplementing where necessary.
I only drink water and tea with occasional coffee. No sugar in food/drinks. I love exploring new and interesting vegan recipes.
Notes
Minimize high GI (glycemic index). It spikes blood sugar and insulin.
Eat many healthy fats. Avocados, Flax seed oil, etc.
Eat lots of high quality protein.
​The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst.​
​Proteins stimulate IGF-1​
Avoid dairy
The Academy of Nutrition and Dietetics, the largest professional organization for nutrition and dietary professionals, says plant-based diets can be safe and healthy at all stages of life. Additionally, a sizeable percentage of Seventh Day Adventists eat a plant-based diet, and population studies show that Adventists have overall excellent health. Evidence and scientific consensus are solidly on the side of plant-based diets being healthy.
​So think about it this way, all of the animals people eat are herbivores, they eat plants only. All of the nutrients in animal products come from the plants they eat. All you're doing is cutting out the middle man and putting those plant nutrients directly into your body. On the B12 issue, most animal feeds are supplemented with it because they no longer graze on pasture where they would get it naturally. So again, you can take the supplement yourself or through an intermediary.​
Final note, according to Michael Pollan unless you are actively ill with diabetes, heart disease, or some other ailment this diet can help, there is a negligible difference between a full whole foods vegan diet and someone who eats up to 10% of their calories from animal products. Personally I wouldn't for moral reasons. It's anecdotal but I reversed pre-diabetes and lost 40lbs eating this way and I have all of my blood levels done yearly. ALL of my markers are significantly better than before I was plant based.
Highlights from high-carb diet may explain why Okinawans live so long article:
​strong social bonds → observed to be beneficial to bodily defence against stress​
sweet potato, rather than rice, is high-consumption food in the Okinawan diet
high engagement in agriculture and fishing jobs → high physical activity
possible effects of genetics — high presence of FOXO3 gene
10-to-1 carbs-to-protein consumption ratio, like in other particularly-long-lived populations – linked studies support the conclusion, though too early to judge definitively
most of the diet is vegetables and fruits; meats and fish are rare
calorie consumption is, on average, 13% lower than general population
studies suggest that plant-based protein intake have a more positive effect on the human organism than meat- and fished-based
their diet is not the "elixir of youth", as multiple interacting factors may be in play
​We can argue about carbohydrates endlessly, and I have to no avail in the past, but there is no dietary need for sugar at all. We tolerate some of it, but the less of it you eat the better off your body will be.​
​The structure of amino acids require nitrogen, and there is no nitrogen in fatty acids - only carbon and hydrogen. However, we can recycle nitrogen that is already in the body. There has been a documented fast of over a year for an obese person with no documented ill effects.​
​Blueberries have more polyphenols and antioxidants than strawberries. In general, darker berries (blueberries, blackberries, açaí, cranberries, etc.) are your best bet for micronutrient benefits.​
​Glucose and sucrose ingestion can leads to negative cognitive performances.​
​You're talking about a recomp: reducing body fat percentage while maintaining overall body weight. You'll need to eat maintenance calories while insuring you get enough protein (.8-1g/lb of bodyweight) and doing strength training. This is a slow process. Commit to making strength training a regular part of your life for at least a year (do the RR), eat enough protein while not overeating, and you will have leaner body. Then do it for the rest of your life. The only other solution besides strength training is continuing to enforce a caloric deficit until you lose more weight. Eventually you will be thinner, but won't probably be very healthy (assuming you're an average height).​
​You should take into account that getting a "flat" body has many factors to take into account, from your body composition, genetics, diet, training, etc... I would take a deep look into your diet and maybe increase the protein intake, as a high consume in protein results in more lean body mass rather than being store as fat for the most part (if you are in caloric surplus) , other than that try to use exercises that focus on the spots you want to tone out, whether it is chest or stomach/abs, you CANT reduce fat from certain spots just by training those spots, as fat reduces at the same time in all your body (yes some people store more fat in certain areas but that's not the point) , training your chest and abs will bring the muscle out more, and if you are being GOOD with your diet you should be losing fat and making those parts stand out more at the same time.​
​Processed food is very bad for you​
The main reason for all three high blood pressure , diabetes and obesity seems to be excess glucose intake in our food. Millets seem to work wonders in solving this problem for society at large and also moving towards high fiber vegetables diet plan incontrolling blood pressure and diabetes.
Links
​The Last Conversation You’ll Ever Need to Have About Eating Right​
​Nutrition Facts - Has bias towards vegan foods. But whole food plant based diet is really the way to go.
​Examine - Unbiased source on nutrition and supplements.
​Joel Fuhrman - How Processed Food is Killing Us and What We Can Do About It (2018)​
​Lighter - Shows you what food to buy and how to throw great meals together, based on the recommendations of food leaders.
​Latest Low-Carb Study: All Politics, No Science (2018)​
​HN: I am conflicted on who is correct regarding a healthy diet. Need help (2019)​
​The Growth Of Mental Illness Cause By These Foods (2018)​
​Plant Positive - Making the Case for Plant-Based Nutrition.
​I am conflicted on who is correct regarding a healthy diet. Need help (2019)​
​Dr. Rhonda Patrick - Why Eating Fish, But Not Omega-3 Supplements, Can Help Prevent Alzheimer’s (2018)​
​Blueberries for a Diabetic Diet and DNA Repair (2019)​
​Best foods to encourage healthy/good gut bacteria? (2019)​
​Who can share strategies about how you optimize the positive impact of your diet on your microbiome (and thus your health)? (2019)​
​What makes a food "inflammatory" and what foods cause systemic inflammation?​
​Grim Grains Nutrition guide​
​Ask HN: Which is the best book on nutrition? (2019)​
​Ask HN: Most sustainable diet long term? (2019)​
​Zoe - Find the best foods to optimize your metabolism. (Twitter)
​How to Find Your Best Diet (2020)​
​What are some underrated or lesser known nutritional tips or changes people can make nutritionally to improve their health? (2020)​
​Nutrition Courses​
​Precision Nutrition - Nutrition Certification, Coaching & Software.
​Precision Nutrition course​
​What are the best websites for someone that is trying to learn nutrition? (2020)​
​Is sugar bad for you if your body needs the calories? (2020)​
​Why is there no definitive healthy Human Diet? (2020)​
​Summary of US nutrition guidelines (2020)​
​Nutrition Reddit Wiki - Suggested Reading​
​If calories = energy, why do some high calorie things not make you satiated and energized while low calorie things do? (2021)​
​Nutrition Reddit FAQ​
​Best place to get nutrition data (2021)​
​Clockwork Nutrition - Automates meals based on your fitness and health goals.
​How to Read Food Labels Without Being Tricked​
​Soosee - Allergy & Food Scanner. (Twitter)
​FoodNoms - Food Tracker App for iPhone.
​Do you have a single food item that completely changed your life and led you to pursue nutrition? (2021)​
​Have you ever added a food to your diet that made you feel immediately healthier? (2021)​
​How do people eat delicious food while staying thin? (2021)​
​Nell Health - Genetic testing, health screening, health assessments based on diet and exercise.
​How Not to Die Book (Review)

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