EATING WELL, LIVING WELL.

This dietary advice is based on a scientific research and it can be labeled “Low-Carb, Real-Food” based diet (LCRF).
What Does “Low-Carb, Real-Food” Mean?
Let me start by explaining a bit of terminology.
A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
“Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

 3 Things you should know;

1. What NOT to Eat (Foods That Make You Sick And Fat)
You should avoid the following foods as if your life depended on it (it does).

• Sugar: Added sugar is addictive, highly fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease.
• Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst.  Healthier grains like rice and oats are fine if you don’t need to lose weight.
• Seed- And Vegetable Oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess.
• Trans Fats: Chemically modified fats that are extremely bad for health. Found in some processed foods.
• Artificial Sweeteners: Despite being calorie free, observational studies show a massive correlation with obesity and related diseases. If you must use sweeteners, choose Stevia.
• “Diet” and “Low-Fat” Products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
• Highly Processed Foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.                                                                   

2.  How to Eat Healthy (Foods That Make You Feel Awesome)

• You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health.
• For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.
• If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict ALL high-carb foods.

Healthy Foods;

• Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
• Fish: Fish is great. Very healthy, fulfilling and rich in Omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
• Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
• Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
• Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and Vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
• Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight.
• High-Fat Dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in Vitamin K2, which is very important for health.
• Fats and Oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.

3. What to Drink?

• Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
• Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
• Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
• Carbonated soda without artificial sweeteners is fine.
• Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.
• Simple rule: Don’t drink calories.

Health Benefits of a Low Carb Diet;

• Body Fat: A low-carb diet, eaten until fullness, usually causes more fat loss than a low-fat diet that is calorie restricted.
• Blood Sugar: One of the hallmarks of diabetes and the metabolic syndrome is an elevated blood sugar, which is very harmful over the long term. Low-carb diets lower blood sugar
• Blood Pressure: If blood pressure is high, it tends to go down on a low-carb diet.
• High Triglycerides: These are fats that circulate around in the blood and are a strong risk factor for cardiovascular disease. Low-carb diets lower triglycerides much more than low-fat diets.
• HDL (the good) Cholesterol: Generally speaking, having more of the “good” cholesterol means you have a lower risk of cardiovascular disease. Low-carb diets raise HDL cholesterol much more than low-fat diets.
• sdLDL (the bad) Cholesterol: Low-carb diets cause LDL cholesterol to change from small, dense LDL (bad) to large LDL, which is benign.
• Easier: Low-carb diets appear to be easier to stick to than low-fat diets, probably because it isn’t necessary to count calories and be hungry, which is arguably the worst side effect of dieting 

If you made it this far, i hope you learned alot. Thanks for reading.