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The Number One Diet Recommended by Harvard and Hollywood

Research results on the Mediterranean diet

Research results on the Mediterranean diet
  • Those who follow this diet retain brain power as they age.
  • Help reduce brain shrinkage and retain brain cells.
  • Reduce the occurrence of macular degeneration by more than a third.
  • Reduces rates of one of the more aggressive forms of breast cancer.
  • Prevents cardiovascular disease.
  • Improves diabetes.
  • Limits the rate of osteoporosis and fractures.
  • Improves life span.
  • Helps to lose weight, particularly hard to lose belly fat.
  • Helps maintain weight loss.

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The Number One Diet Recommended by Harvard and Hollywood

The Number One Diet Recommended by Harvard and Hollywood

https://www.inc.com/julia-samton/this-harvard-researched-and-hollywood-approved-diet-improves-health-fitness-and-.html

inc.com

2

Key Ideas

The Mediterranean Diet

  • Eat 7-10 servings of fruit and vegetables a day.
  • Carbohydrates should be consumed in the form of whole grains.
  • Protein should be mostly in the form of fish and chicken.
  • Red meat consists of no more than 1-2 servings per month. 
  • Replace dairy with olive oil. 
  • Red wine should be consumed in moderation to provide valuable antioxidants.

Research results on the Mediterranean diet

  • Those who follow this diet retain brain power as they age.
  • Help reduce brain shrinkage and retain brain cells.
  • Reduce the occurrence of macular degeneration by more than a third.
  • Reduces rates of one of the more aggressive forms of breast cancer.
  • Prevents cardiovascular disease.
  • Improves diabetes.
  • Limits the rate of osteoporosis and fractures.
  • Improves life span.
  • Helps to lose weight, particularly hard to lose belly fat.
  • Helps maintain weight loss.

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Best foods don’t have labels

Best foods don’t have labels
Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

The "Age" of vegetables

The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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Paleo concept

Humans evolved on a diet very different from today's eating habits. To be healthier, leaner, stronger and fitter, we must re-think our diet and remove some of the food groups we ...

What to eat

  • Animals (especially a "whole animal" approach, including organs, bone marrow, cartilage, and organs).
  • Animal products (such as eggs or honey).
  • Vegetables and fruits.
  • Raw nuts and seeds.
  • Added fats (like coconut oil, avocado, butter, ghee).

What to avoid

  • Grains, although research suggests eating whole grains improve our health and appear to be neutral when it comes to inflammation.
  • Heavily processed oils, such as canola and soybean oil.
  • Legumes, although research suggests the benefits of legumes outweigh their anti-nutrient content. Cooking eliminates most anti-nutrient effects. Some anti-nutrients may even be good.
  • Dairy.

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The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet

  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:

  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.

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