a.) How much to eat?
Macronutrients and Micronutrients -
The following constituents depend on multiple factors, which are listed here.

  1. Calories - See this link to calculate your daily calorie requirement.
  2. Carbohydrates - (5%-50%) of your total calorie intake.
  3. Fat - (30%-75%) of your total calorie intake.
  4. Protein - (~20%) of your total calorie intake.
  5. Water - 33ml per kg of body weight (0.5 oz per lb of bodyweight).
    Men should consume 3 liters of water each day.
    While women need to take in 2.2 liters per day. 

  6. Omega 3 - EPA + DHA 500 mg (minimum) (also depends on age and gender).
  7. Vitamins & Minerals - Details here,
  8. Polyphenols - ~650mg.
  9. Fiber - 14g per 1000kcal of your total calorie intake;
    Insoluble Fiber (Contains Prebiotics - 5g/day),
    Soluble Fiber, and
    Resistant Starch.
  10. Probiotics - 1 million colony-forming units (CFUs) (minimum)lactobacilli (like Lactobacillus acidophilus and Lactobacillus GG),bifidobacteria (like Bifidobacterium bifidus, and
    some yeasts (like Saccharomyces boulardii).
b.) How to eat?
Timing, Preparation, and Type of Food -

  1. Fasting - Feeding time consists of a maximum of 4 Meals eaten only during-between "Afternoon and Evening".
    Men - 16 hours fast, 8 hours feeding.
    Women - 14 hours fast, 10 hours feeding.
  2. Fast Digesting Carbohydrates are to be had only Post-Workout.
  3. Some produce is most nutritious uncooked or steamed while some need to be heated to bring out the best in them.
  4. Everything on this list should be eaten in moderation to avoid unwanted side-effects of over-consumption.
  5. Taking isolated nutrients through supplements is not "always" a good idea, however in the case of deficiencies eat nutritional supplements after having a meal for their better absorption.
  6. All food should be organic, local, fresh, whole and raw.
  7. Keep your diet Dairy-free, Gluten-free, Legume-free, Junk-free, and free of Packaged-Processed foods as much as possible.
  8. All non-vegetarian food should be from wild or free grazing animals.
  9. All food containing/grown using; Pesticides, Synthetic Fertilizers, Sewage sludge, Genetically modified organisms (GMO) and Ionizing radiation should be avoided.
  10. Your diet should be a balanced combination of the Paleolithic diet, Ketogenic diet, and the Mediterranean diet to maximize lean muscle mass, decrease body fat, increase immunity, promote longevity and prevent the onset of diseases.

c.) What to eat?
Foods, Beverages, and Ingredients to Use -

  1. Sweetener - Stevia (natural zero-calorie sweetener)
  2. Alcohol - Red Wine (1-3 glasses) (125ml-375ml) (4.2oz-12.7oz)
  3. Vegetables & Salads - Preferably green/cruciferous, slow digesting & low in starch (20g/kg of body weight) (0.33 oz/lb of bodyweight)
  4. Fruits - Mostly low glycemic, low in starch, Maximum serving of 2 per day
  5. Fats - Coconut Oil and Ghee for cooking/heating, Olive Oil for all other purposes. 
  6. Seeds & Nuts - Flaxseeds (ground), Walnuts & Almonds (soaked), Cashews
  7. Eggs - 2 yolks (maximum), whites as per protein requirement 
  8. Meat - Animal organs & 1/3rd serving of fish, (remaining meat as per protein requirement)
  9. Miscellaneous (for health & taste) - Green Tea, Coffee, Lemons, Garlic-Ginger, Apple Cider Vinegar, Ayurvedic Blends, Spices-Herbs, Pickles, Cheese, Yoghurt, Dark Chocolate (at least 75%+), Wild Honey.


Ankit

{picture#https://image.ibb.co/dw0NN6/Linkedin.jpg} My primary objective in life is to Actualize my potential in Research, Design & Development by establishing a practical Equilibrium between Performance & Economy for products & services. I’m driven by the moral imperative to make life more livable for all beings by innovating new technologies and combining them with streamlined pre-existing technologies. You can support me on Patreon. get updates via Facebook, connect with me on Linkedin, and if interested, see my Resume. {facebook#https://www.facebook.com/AkAnkit5} {patreon#https://www.patreon.com/akankit} {twitter#https://www.twitter.com/Ak_Ankit} {youtube#https://www.youtube.com/channel/UCAcChaalQOKZ5A1kC-2B38w}
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