Nutrition — Dietary Restriction

Three forms of nutrition restriction.

  • Time restriction (when you eat).
  • Caloric restriction (how much you eat).
  • Diet restriction (what you eat).

Figure out what type of foods to avoid or do less of.

Figure out what type of foods to include and eat in a varied manner.

Specific foods to avoid, lower or watch:

  • Supermarket packaged foods (processed foods).
  • Butter, cheese, fatty meats (beef, lamb, pork), sausages.
  • Sugary drinks, granola, fruit juice, candy, chocolate milk, etc. (fructose).
  • Bread, potatoes, chips, rice (glycemic).
  • Sunflower, corn, soybean and cottonseed oils (omega-6).
  • Corn-fed meats (omega-6).
  • Almonds, cashews nuts (high omega-6:3 ratios).
  • Chips, fast food, peanut butter, cured or corn-fed meats, cookies, cake, salad dressing (omega-6).
  • Deep-fried foods (trans-fat).

Specific foods to include in diet: 

  • Proteins:
    • Lean, grass-fed meats (B vitamins, creatine):
      • Chicken breast, pork chop, skirt steak .
    • Fatty fish (B vitamins, creatine, omega-3).
      • Salmon, mackerel.
    • Shellfish: clams, oysters, mussels (B12).
    • Liverwurst (B12).
    • Shrimp (B4).
  • Vegetables:
    • Green leafy vegetables (B vitamins):
      • Broccoli, spinach., asparagus, kale, lettuce, cauliflower.
    • Sprouts (B vitamins, omega-3).
    • Beet root (betaine).
    • Mushrooms (B2).
    • Shiitake mushrooms (B5).
    • Broccoli sprouts (sulforaphane).
  • Other:
    • Flax and chia seeds (omega-3).
    • Macademia, olives, avocados (MUFA).
    • Yoghurt (B2).
    • Eggs (B4).
    • Bone broth (methylation).
    • Royal jelly (BH4, methylation).
    • Olive oil (omega-3).
    • Natto, aged cheese (spermidine).

Ketogenic diet (“The Drive with Peter Attia – Rhonda Patrick“)

  • May not be for everyone.
    • Saturated fat may increase LDL cholesterol (for some people).
    • PUFAs may increase inflammation.
    • Difficult to make up fat requirement with MUFA only.

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