The best diet

Dieting works!

Are you dieting to lose weight or to become healthier? Most diets work because you are mindful of your nutrition, and most successful diets have one or more of the following characteristics:;

• Sugar intake is reduced
• Total calorie intake is reduced
• More protein is being eaten
• More healthy fats are being eaten.
• Fewer allergens are consumed
• Dinner is no longer eaten.
• More plant-based food

The perfect diet

If we combine all the data from all diets and create a diet from it, we arrive at a diet that pays attention to both what is eaten and when it is eaten. The distinction we make is in the timing. We have a timing for a weight-loss diet. And we describe a timing for a diet to support a healthy lifestyle (maintenance diet).

Timing of weight loss diet

If you really want to lose weight in a healthy way, it is best to shorten the time window in which you eat. This is called intermittent fasting. How extreme you want to be in taking this depends on your health. Eating only between 12:00 and 18:00 is an example where weight loss occurs reasonably quickly. Eating between 14:00 and 18:00 is harder to sustain but works very well for rapid weight loss. We recommend starting with an 8-hour time window. For example, eating between 10:00 and 18:00. If you wish to shift the time window by 1 or 2 hours yourself, that is of course no problem.

After waking up, make a cup of coffee or green tea with a tablespoon of coconut oil and a tablespoon of grass-fed butter. You may also drink as much water as you like. As long as you are not yet in your eating window but are starting to feel hungry, have a second cup of coffee with a tablespoon of coconut oil and a tablespoon of grass-fed butter.

Timing of maintenance diet

During the maintenance diet or healthy lifestyle, you do not need to adhere to a time window for eating. You can, however, drink a coffee with a tablespoon of coconut oil and a tablespoon of grass-fed butter in the morning and then slowly begin eating the foods described further down. It is also not a problem if you start eating a little later in the morning. However, you must stop eating about 3 hours before you go to sleep.

Food preparation

Cooking food thoroughly degrades its quality. Sometimes, products are best eaten raw, and vegetables are often best kept al dente. Chewing your food also contributes to an improvement in health and body composition. When frying products or using the oven, ensure you maintain a maximum temperature of 180 degrees Celsius.

The food items

Drinks

Drink at least 2 liters of clean fluids throughout the day to flush out waste products. Especially if you are losing weight. Here are the recommended drinks.

• Filtered water
• Water with a little lemon/lime
• Nut milk (unsweetened, max 1 glass per day)
• Tea (green or herbal)
• Coffee (no more than 1 PM)
• Coconut water (during sports)

Vegetables

You can eat the vegetables listed below in rotation during your eating window. Ensure that your diet consists of approximately 30-501 T13 T vegetables. Organic is better than non-organic. Are you buying non-organic vegetables? Rinse them well with warm water.

• Artichoke
• Asparagus
• Cauliflower
• Kale
• Spring onion
• Broccoli
• Zucchini
• Cucumber
• Bok choy
• Leek
• Radish
• Celery
• Salad
• Green beans
• Spinach
• Brussels sprouts
• Fennel (max half per day)
• White cabbage
• Carrots

Fruit

A handful of fruit per day is the recommended maximum. We recommend eating a handful of fruit before or after heavy physical labor. Fruit and starchy products fall under the category of blood sugar-raising products, and this group has its own eating window of 2 hours per day. Here is a list of the best types of fruit.

• Strawberries
• Pineapple
• Avocado
• Blueberries
• Blackberries
• Lemon
• Cranberries
• Raspberries
• Pomegranate
• Grapefruit (take note of medication)
• Apple (green and sour)
• Lime
• Mandarine
• Olives
• Blackcurrants

Starch

The following products contain a lot of starch, and just like with fruit, you may only eat one handful per day during the eating window for blood sugar-raising products. Therefore, eat the products below within 2 hours before or after eating the fruit varieties listed above.

• Potatoes
• Banana
• Cassava (must be thoroughly cooked because it is poisonous raw)
• Butternut squash
• Pumpkin
• Rice varieties
• Taro
• Root
• Yam
• Sweet potato

Spices

You can use herbs without restriction during your eating window, and a little cinnamon is also allowed in your morning coffee. However, if you buy a spice mix, make sure that no sugars or excessive salt have been added. Mixing your own with individual herbs is wiser. Try using fresh herbs occasionally as well. You may use iodized sea salt in moderation.

Proteins

The protein sources listed below are best if the fish and animals are wild-caught or the livestock is grass-fed. Approximately 20-30 percent of your daily diet consists of the following products.

• Anchovies
• Trout
• Herring
• Sardines
• Haddock
• Sockeye salmon
• Tongue
• Summer bot
• Game meat
• Grass-fed chicken
• Grass-fed lamb
• Grass-fed beef
• Chicken egg from a grass-fed chicken

Adding protein through supplements can also be useful, especially if you exercise frequently or engage in heavy physical activity. We recommend the following protein powders.

Whey hydrolysate is a pre-digested milk protein with high absorbability and high bioavailability. For athletes and people with increased protein requirements, this protein is ideal for obtaining the right amino acids in high quantities.

Pepto Pro is pre-digested casein protein that has been broken down into peptides and these are even more absorbable, but the biological value is slightly lower than whey.

Silverback Protein is a plant-based pea protein
supplemented with extra essential amino acids so that it is just as good
has the same biological value as Whey, but is plant-based and without
lactose.

Essential amino acid mix is a mix of amino acids to supplement the proteins in your diet without actually adding extra protein. This option is especially useful if you think you are eating enough protein, but not the right amino acids.

Nuts and seeds

A handful of nuts and a tablespoon of seeds per day during your eating window is recommended. The best choice is the unroasted and unsalted varieties. Alternate with the following products.

• Almonds
• Cashew nuts
• Hazelnuts
• Chestnuts
• Macadamia nuts
• Pecans
• Walnuts
• Mix of seeds

Fats

Because this diet consists of approximately 25-40% of healthy fats, you can use the following products liberally or supplement.

• Coconut oil
• Avocado oil
• Krill oil
• Fish oil
• Grass-fed butter
• Ghee (clarified butter)
• Extra virgin olive oil
• Flaxseed oil
• Hemp seed oil

Cheatday

Having a cheat day is actually good for weight loss and the chance of success. During this festive day, you can eat whatever you want. According to various studies, one cheat day every two weeks is better than having no cheat days at all. Try not to have more than one cheat day per week.