Diet

Most bread in supermarkets contains bad ingredients and should be avoided, even from the in-store bakeries.

Ingredients necessary to bake bread are: flour, water, yeast, salt, sugar (low amounts), milk, eggs, olive oil, butter. If you find other obviously artificial ingredients, skip the bread.

In general, reduce bread consumption in favor of high quality protein. If you have to eat bread, get it from a local bakery which uses sourdough. It is easier to digest and more in line with ancestral ways of baking.

Avoid whole grain breads and whole wheat breads.

Your main source of liquids should be filtered tap water.

Avoid or reduce alcoholic beverages (poison no matter the amount).

Avoid sodas (no matter the type of sweetener/sugar).

Avoid or reduce coffee consumption, esp. avoid liquid sugar with coffee flavor (as being served by a well-known coffee shop chain).

Avoid foods with artificial dyes like Red No. 3 (Erythrosine), Red No. 40 (Allura Red), Yellow No. 5 (Tartrazine), Yellow No. 6 (Sunset Yellow), Blue No. 1 (Brilliant Blue), Blue No. 2 (Indigo Carmine), Green No. 3 (Fast Green). Food colorings should come from natural source like beets, carrots etc. if used at all.

Avoid whitening agent titanium dioxide in foods, and try to minimize it in cosmetics.

Fat cannot be replaced by oil.

Use beef tallow, lard or ghee for frying (no oil).

Do not eat a fat-reduced diet.

Eat fruit in moderation (small handful once per day) and only in its natural form.

Prefer to eat seasonal fruit, avoid eating the same type of fruit every day.

Avoid fruit juice (not healthy, sugar laden), fruit jam/jelly, fruit smoothies.

Good oils are those made from fruit/flesh (cold pressed): avocado oil, coconut oil, olive oil.

All seed oils are bad and should be avoided, e.g. soybean oil, rapeseed oil, canola oil, sunflower oil.

Do not use any oil for frying.

Almost all mayonnaise contains bad soybean oil, even ones which are marketed as olive oil based. Instead, eat avocado oil mayonnaise (in moderation).

Eat high quality protein from grass-fed cows (not fed with grain, soy etc.).

Eggs are good for you. Eat them every day. But prefer pasture raised eggs.

Avoid foods with high amounts of added sugars per serving. Minimize added sugar intake across the board (drinks, food, restaurants).

Sugar is not essential for humans!

Avoid foods with artificial sweeteners, e.g. Acesulfame K (Sunett), Aspartame (Equal), Saccharin (Sweet’N Low, Sugar Twin, Necta Sweet), Sucralose (Splenda).

Only eat vegetables that taste well for you (and not because others told you they should be eaten for some benefit). If you need a heaping of dressing on your salad to eat it, it is probably a sign that the salad on its own is not good for you.

If certain vegetables cause gas or bloating, do not eat them.

If raw vegetables cause gas or bloating, you can try to make them easier to digest by boiling them.

Never eat raw: (green) beans, eggplants, potatoes.

In general, cooking vegetables for 10-15 minutes can make them easier to digest, improve nutrient availability and destroy anti-nutrients (toxins) in plants.