F Diets (Part dos)

If you read last week's article "What Is The Perfect Human Diet? Beginner, Intermediate & Advanced Meal Plans From Ben Greenfield That Tell You Exactly How To Eat For Your Unique Body.", then you are no doubt are already aware that I'm not a big fan of a myopic "one-size-fits-all" approach to diets.

And yet, despite the enormous amount of biochemical individuality that exists from person to person, there is still a plethora of diet books published each year (particularly close to swimsuit season or the New Year) that promise to be the de facto final solution for everything from fat loss to banishing acne to beating cravings and building muscle when, in fact, the same ketogenic diet that helped your neighbor shed twenty pounds can result in rampant inflammation, brain fog and oxidized cholesterol for you. The same could be said for a vegan diet, a carnivore diet or many of the other currently popular eating approaches.

In last week's podcast, Part 1 of a 2 part series on customizing your diet to you, you  discovered more about the concept of biochemical individuality, along with how to test your body to determine the perfect diet for you, and a range of dietary options to choose from that have been vetted by yours truly.

In this episode, Part 2, you're going to learn how to customize your diet even more if you are wanting to eat a plant-based diet, notorious mistakes made on a ketogenic diet and how to fix them, how to support and sustain the environment with your food choices, and my top books and resources for learning more.

Enjoy! During this solosode discussion, you'll discover: -The best way to go about a plant-based diet...6:25

• My own personal stance: While it's possible to live a healthy lifestyle minus eggs and meat, you must be very careful and knowledgeable about your diet.
  • It's easy to feel good in the short term, while doing lasting damage to your body in the long term.
  • You can build up deficits on any type of diet: ketogenic, carnivore, etc.
• 10 Strategies to keep in mind to avoid deficiencies:
  1. Eat real food. Avoid processed foods.
  2. Be cognizant of inflammatory Omega 6 vegetable oils. Get fats from Mediterranean sources.
  3. Vitamin K2 supplement
  4. Get adequate Vitamin A
  5. Properly prepare soy products (or ferment them yourself)
  6. Non heme-based iron
  7. Iodine intake
  8. Vitamin B12
  9. Taurine
  10. Creatine

-Best practices when doing a ketogenic diet...23:20

• If you want to go keto, consider including some things that are not purely plant-based (like eggs.)
• Consider adding dairy to your diet (if practicable)
• If the two above suggestions are not possible, take niacin and thiamin.
• High amounts of algal oil
• Book: Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation
• Beware of the following deficiencies:
  • Sodium
  • Glutamine
  • Amino acids
  • Taurine
  • Medium chain triglycerides
  • Prebiotics
  • Choline
  • Potassium

-How to support and sustain the environment with your food choices...36:00

• Identify your minimum effective dose of animal products. (Around 10%)
• Minimize food waste. 
• Support sustainability and efficiency. (Farmers markets)
• Incorporate a wide variety of foods. (Experiment, try new things.) 

-My top resources on how to turn yourself into a health and nutrition NINJA!...44:00

• Books:
  • Biochemical Individuality
  • Returning to an Ancestral Diet
  • The Jungle Effect
  • Wired to Eat
  • The Plant Paradox
  • Deep Nutrition
  • The Art of Fermentation
• Articles:
  • Can a Vegan Go Keto?
  • F Diets
  • How to Eat a Plant-Based Diet Without Destroying Your Body

-And much more... Resources mentioned in this episode:

Book: Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation

-The Zen Of Customizing Your Diet To Your Unique Body And Goals – For Vegans, Females, Seniors, Kids, Fasting, & Ketosis. 

-SeafoodWatch.org, which can help you make more sustainable seafood choices.

-WaterCalculator.org, which can help you learn more about how much water your household uses.

-The Cornucopia dairy scorecard, which ranks more sustainable dairy brands.

-The Cornucopia egg scorecard, which ranks more sustainable egg brands.

-Buying Poultry, which ranks more sustainable poultry brands.

-Eat Wild, which includes sustainable meat options.

-Local Harvest, which helps you find local food options.

-Better World Shoppers Guide, which helps locate companies that engage in more environmentally friendly practices.

-CarboTax, which gives you a series of questions to help you compare how your climate impact compares to that of the average American.

-The Footprint calculator, which gives you a series of questions to help you identify your environmental footprint.

-Greener Choices, which provides consumer reports for environmentally friendly products.

-Less Meat Less Heat: The Climatarian Challenge App, which provides education on the impact that meat consumption can have on the environment.

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Do you have questions, thoughts or feedback for me about customizing and personalizing your diet? Leave your comments at http://bengreenfieldfitness.com/fdiets2 and I will reply!

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