It is not in my place to place a label on nutritional advice. It is not based on ethics, a perceived notion of a healthy diet, or religion, but on scientific studies.
This article will highlight the best ways to eat healthily and feel good all day.
Let us begin this article by shedding light on some terminologies.
- A low-carb diet is one that contains very little sugar and starches but replacing them with fat-rich and protein-rich foods.
- Real food means natural foods that have been eaten by humans throughout evolution. Real foods do not include heavily processed, artificially-preserved foods.
The low-carb, real food is mot some kind of diet. It is a form of healthy eating, one that is based on undeniable, scientific evidence.
Low-carb, real food is a style of eating that lays emphasis on the foods that humans have eaten throughout the hundreds of thousands of years that the human race has evolved, right before the industrial and agricultural revolutions.
Studies have shown that the low-carb, real food diet is still recommended globally.
WHAT ARE THOSE FOODS YOU SHOULD NOT EAT?
You should reduce your intake of the following foods:
- Sugar: Sugar is addictive, it causes fattening and leads to diabetes, cardiovascular disease, and obesity (1, 2, 3, 4, 5, 6).
- Grains: If you intend to lose weight, then you should limit your intake of grains, including pasta and wheat. The worst are grains that contain gluten (rye, barley, spelt, and wheat (7, 8, 9, 10, 11). You can do just fine with healthy grains like oats and rice if you don’t intend losing weight.
- Vegetable and seed oils: Corn oil and corn oil are very good examples of vegetable and seed oils. These are heavily processed and are heavily loaded with omega-6 fatty acids which are harmful in excess (12, 13, 14).
- Trans fats: Trans fats are fats that have been chemically modified. They are not good for your health. They are found in several processed foods (15, 16, 17).
- Artificial sweeteners: Artificial sweeteners may be calorie-free but studies show that there’s a correlation with obesity and other diseases (18, 19, 20). If you want to use sweeteners, the stevia would make a good choice.
- Heavily processed foods: Heavily processed foods are deficient in so many nutrients and high in unnatural and unhealthy chemicals.
- Low-fat and diet products: A lot of so-called “health foods” are actually not healthy. They are heavily processed and laced with artificial sweeteners or sugar. Agave syrup is as bad as sugar.
Before eating any health food, take some time to read the ingredients. You’ll be shocked to see how much sugar, and other harmful ingredients they contain.
What are those healthy foods that you should eat?
For people that are healthy, people who exercise regularly, and have no need for weight loss, there is no scientific basis to avoid sweet potatoes, potatoes, and other tubers, or healthy grains like rice and oats.
- Meat: Chicken, beef, pork, lamb, etc. Meat has been consumed by humans for thousands of years. The best meat is unprocessed meat, especially that which is sourced from grass-fed livestock.
- Fish: Fish is good for health. Fish is healthy and rich in omega-3 fatty acids. It also contains other nutrients that contribute to good health. You’ll be happier and healthier eating fish every week.
- Eggs: Eggs are very nutritious. The egg yolk is the healthiest part.
- Vegetables: Vegetables are rich in fiber and other nutrients that are vital for good health. Vegetables should be eaten every day.
- Fruit: There are many varieties of fruits, they are not hard to prepare, and they are loaded with vitamin C and fiber. However, they still have high sugar content, so you need to moderate your intake of fruits if you intend to lose weight.
- Nuts & seeds: Walnuts, almonds, sunflower seeds, etc. are good examples. Seeds and nuts are rich in nutrients but contain a very high number of calories. Moderate your intake of nuts and seeds if you intend losing weight.
- Potatoes: Sweet potatoes and other root vegetables are very healthy, but they have a high-carb content. Moderate your intake of potatoes and root vegetables if you want to lose weight.
- High-fat dairy: Cream, cheese, full-fat yogurt, and butter are examples of high-fat dairy. They are rich in calcium and healthy fats. There’s a lot of vitamin K2 in dairy from cows fed with grass, and vitamin K2 is essential for good health (27, 28, 29).
- Fats & oils: They include lard, butter, olive oil, etc. Always go for saturated fats so that you can cook them in high heat. They are quite stable in heat.
Why do these foods work?
Humans have evolved as hunter-gatherers for centuries.
The human diet underwent drastic changes in the agricultural evolution, over 10,000 years ago.
But this change in a minute, compared to the transformations that have taken place in the last few decades courtesy of modern food processing.
It is very obvious that the diet we are eating today differs greatly from ones our ancestors survived on.
There are some populations around our world that could still be considered primitive. They eat natural foods, are lean, and in good health, and are not affected by the many diseases that affect people in the Western World (30, 31).