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A general guideline

There is no one "right" way to eat for everyone.

Some eat a low-carb diet high in animal foods, while others follow a high-carb diet with lots of plants.

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The Paleo Diet

The basic concept of the paleo diet is to eat whole foods and avoid processed foods.

Studies suggest that this diet can lead to significant weight loss and major improvements in health.

Avoid these foods and ingredients:

  • Sugar and high-fructose corn syrup.
  • All Grains.
  • Legumes like beans and lentils.
  • Most Dairy, especially low-fat dairy.
  • Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
  • Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
  • Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. 
  • Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.
  • Meat: Beef, lamb, chicken, turkey, pork and others.
  • Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
  • Eggs: Choose free-range, pastured or omega-3 enriched eggs.
  • Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
  • Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
  • Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
  • Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
  • Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.
  • Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

You can use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains. Even small amounts of red wine and dark chocolate can be added.
Water should be your drink of choice when following the paleo diet. Many people also drink tea and coffee, which is high in antioxidants.

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Key components of the Mediterranean diet
  • Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise.

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IDEAS

Eat: Lean cuts of beef, pork, and poultry and game animals, eggs, fish fruit, not starchy vegetables, nuts and seeds and olive, flaxseed or walnut oil.

Avoid: Processed foods, dairy, grains, legumes, starchy vegetables, sugar, artificial sugars and fruit juices.

Carbs tend to be calorically dense (lots of calories) without being satiating (meaning you tend to eat way more than you intended).

Try to get carbs from vegetables, sweet potatoes, and fruit.

Fewer carbs = less glucose in your system, which means your body can start burning fat as your fuel source.