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.
- Fructose – moderate (dose control). (“Nutrition — Fructose and Glucose“)
- Fructose may trigger fat storage, fructose metabolism can be harmful.
- Processed foods – avoid. (“Nutrition — Fructose and Glucose“)
- Lack fibers that slow down metabolism and prevent excess absorption.
- Omega-6 (PUFA) – moderate. (“Nutritition — Fatty Acids“)
- Excess may be pro-inflammatory, watch omega-6:3 ratio. [Not conclusive]
- Transfat – avoid. (“Nutrition — Cholesterol“)
- Increases LDL cholesterol.
- Saturated fat – moderate. (“Nutritition — Fatty Acids“)
- May increase LDL (for some).
- Alcohol – moderate.
- Oxidative stress.
Figure out what type of foods to include and eat in a varied manner.
- Real food. (“The Drive with Peter Attia — Robert Lustig“)
- Low sugar, high fiber.
- Omega-3 (PUFA). (“Nutritition — Fatty Acids“)
- Improve heart and mental health, decrease liver fat and inflammation
- Omega-9 (MUFA). (“Nutritition — Fatty Acids“)
- May improve insulin sensitivity and decrease inflammation.
- Methylation (“Nutrition — Methylation“)
- Vitamin B2 (riboflavin), B4 (choline, betaine), B9 (folate), B12.
- Improve methylation cycle, drive down inflammation and DNA damage.
- Sulforaphane: (“Nutrition — Sulforaphane“)
- Fix inflammation and oxidative stress.
- Spermidine: “FoundMyFitness — Guido Kroemer“)
- May induce autophagy.
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).
- Lean, grass-fed meats (B vitamins, creatine):
- 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).
- Green leafy vegetables (B vitamins):
- 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.