Yesterday we talked about the Ketogenic diet. Which I am doing right now. Once I’ve achieved some goals I will switch to the modified mediterranean diet which in every study done always comes up as the healthiest. it makes sense to me. It might not be for everyone but it has always resonated with me.
Jon Barron writes about it here:
As I have for decades, I continue to recommend a modified Mediterranean diet. Note that the standard Mediterranean diet encourages followers to eat a variety of plant-based foods, whole grains, fish, and poultry–with red meat consumed no more than once per month. It should be noted however–and this would make the study’s authors very happy–the standard Mediterranean diet’s foundation includes, bread, pasta, rice, couscous, polenta, other whole grains–and potatoes. This, however, is not the version of the Mediterranean diet that I recommend.
After intensively studying this field for some 50 years now, my diet of choice is a very particular form of the Mediterranean diet. The version that I recommend modifies the standard version as follows:
High consumption of non-starchy vegetables and greens. Although the Mediterranean diet is not necessarily a vegetarian diet, fresh vegetables and salad greens are its single most important component. Fresh vegetables have high nutrient density. That is: they provide high levels of nutrition with the fewest number of calories. Broccoli, for example, provides more protein per calorie than a lean steak. Note: that’s per calorie, not per ounce or pound; and it’s not a complete protein. You need other amino acid rich foods to complement it so that you can maximize its protein value. But that said, fresh vegetables are among the most nutrient dense foods available. Vegetable juices are also extremely healthy. Just don’t go crazy with the high sugar vegetables such as beets and carrots.
Moderate to high consumption of low-mercury, wild caught fish (if desired…and if it’s still available).
Moderate consumption of organic, free-range chicken or turkey (if desired). Remember: non-organic poultry is likely to contain high levels of arsenic and chicken tumors.
Moderate consumption of nuts and seeds (if not allergic). And keep in mind that sprouting nuts and seeds–if you can find any that are not pasteurized nowadays–dramatically improves their nutrition level and health benefits, while reducing the possibility of any adverse reactions. Among the best nuts to eat are almonds and walnuts, and for seeds we’re looking at sunflower, flax, and chia seeds.
Moderate consumption of chlorella, spirulina, and blue green algae (if not allergic). They are a great source of protein (albeit quite expensive). They are also nutrient dense and are great for removing toxins and heavy metals from the body, especially chlorella.
Moderate consumption of fruit. Fruits are incredibly high in antioxidants, which is good. But they are also very high in sugars, which is not so good. Eating whole fruit helps modify the sugar hit. If you drink fruit juices, then you absolutely must restrict yourself to fresh squeezed–and dilute them with fresh water when you drink them…to cut the sugar hit.
Moderate consumption of oils and fats such as:
Organic butter from grass fed cows.
With supplemental krill oil, squid oil, fish oil, and flax lignans.
Avoid like the plague all manmade trans fats (natural ones are fine) and all ultra-refined, high omega-6 vegetable oils (the kind that can last on your shelf for years without ever going rancid).
It’s probably worth noting that a study published just last month in Lancet concluded that people who were put on a Mediterranean diet consuming as many of these types of fat as they wanted, without any calorie restrictions for five years, lost slightly more weight than people put on a low-fat diet for the same amount of time.25
Moderate consumption of organic, cage free eggs (if desired).
Low to moderate consumption of organic, free-range meat and meat products (if desired).
Low consumption of organic, dairy products–mostly as yogurt and cheese (if desired). Whey is certainly a concentrated source of supplemental protein, but it’s also extremely high in allergens. I would keep consumption moderate to low.
Low consumption of legumes and, if you eat them, make sure you soak them before cooking and then cook them well before eating.
Low consumption of unfermented soy products such as tofu and soy milk. Adults can consume moderate levels of fermented soy, but children should avoid all soy as the phytoestrogen content is just too much for them.
Low consumption of unrefined, organic grain products. And if you have celiac disease, then avoid them altogether. Do not substitute with high glycemic, non-gluten knock offs. Since this diet recommends low consumption of these foods anyway, simply eliminating them is not that big a sacrifice. If you don’t have a gluten problem, barley is not a bad choice as it is low glycemic. Even better is pre-sprouted barley, which is a nutritional powerhouse.
Extremely low (or no) consumption of high glycemic refined grains, starchy vegetables (e.g. potatoes), isolated sugars, and any modern, high-gliadin, genetically engineered strains of wheat.
As I have written many times before, it is said that we dig our graves one forkful at a time. There is much truth in that statement. Likewise, making smart dietary choices gives you much better odds of living a long, healthy life. Not a guarantee–just better odds. In the end, it’s your body, your life, your choice. Only you can determine what that choice will be–not your doctor and not a flawed study.
:30 – 8 toes to bar or 8 V-ups – 8 rounds
:30 – 8 lunges – 8 rounds
:30 – 8 calorie row – 8 rounds
:30 – 8 back exenstion – 8 rounds
rest a minute between each movement