A healthy low-carb diet for you may differ from my ideal diet, however there are some general guidelines that apply to most of us, with few outlier exceptions.
Although many people believe we are all different, and therefore what works for some may not work for others, this needs to be clarified. We are all humans. No other animal nor primitive human was ever concerned about eating for their blood type, body type, or whether they were better adapted to eating this or that type of food group. They ate what was available, when available. For Europeans, and others from cold climates, animal foods were the primary staple.
Hunter-Gatherer (HG) around the world tend to consume a higher protein diet (average of 30% of calories from protein) versus an average of 13-15% of calories as protein among Americans, Europeans, and other urban populations world wide. Several HG tribes conduct rituals to honor the animal foods they hunted, as they were considered sacred foods, known to provide strength, endurance, and strong immune systems, critical for survival. Plant foods were supplemental and seasonal.
We promote learning to trust your true nature when determining the specifics of a healthy low-carb diet for you as an individual, choosing from among those foods that best support human health ~ whole, nutrient-dense foods that our human physiology is best designed to utilize for immunity from disease, and optimal physical, mental, and emotional health.
During the 1930s, Weston A. Price, DDS, traveled to live among several remote populations to observe their dental health. He and his wife obtained detailed records and compared dental health, physical health, strength, stature, and immunity from disease of those that continued to consume their native diet, and those of similar ancestry who began to consume so-called modern foods. Although the precise foods varied from tribe to tribe, clear patterns emerged.
The primary staples foods considered most sacred were all of animal origin. The specific types of animal foods consumed varied depending on what was native to their region. Consumption of native foods helped local populations maintain good health, strength, healthy dental carries, and immunity from diseases. Consumption of 'modern' foods led to a deterioration of dental health, physical decline, greater rates of infertility, and less immunity from polio and other diseases.
All animals including humans are capable of consuming an omnivorous diet, however, the physiology of each species ~ gut size, stomach acid content, and much more ~ determine the types of foods ~ animals, fish, birds and insects versus plant matter ~ that each species specializes in eating, that is, what each species is designed to eat for optimal health. Herbivores will eat small animals when given the opportunity, and carnivores will eat vegetation ~ grasses, berries, and more.
What a healthy low-carb diet looks like for you will be determined by which foods best support your health goals, and can best restore and maintain health based on your constitution, current condition, past dietary history, the region you live, and even your ancestry.
There are many ways to customize your individual diet ~ within the scope of available foods that the human physiology is designed to eat for production of energy, maintenance of a healthy weight, and immunity from disease and premature degeneration. In other words, a healthy low-carb diet that centers around animal foods, with the right plant foods added as tolerated and desired.
Don's video explains this further ~ showing the contrasting gut size and structure, stomach acid content, and other variables of herbivores versus carnivores, including our primate 'cousins.' While many are labeled 'omnivorous' ~ Don points out that all animals and humans consume both plants and other animals. What is important to understand is what our physiology is designed to preferentially specialize in for the most optimal physical health and development.
Foods that are not part of a healthy low-carb diet:
Sodas with artificial flavoring, and lots of sugar, along with dry crunchy processed snacks are not recommended to be consumed regularly as part of a healthy low-carb diet, nor in general.
An occasional treat can be enjoyed by those in decent health, although best to totally avoid them. They are harmful, expensive, and not worth the brief satisfaction they may provide.
How do we define a 'balanced diet'?
In the Churchill Livingston book, Chinese Dietary Therapy, with Liu Jilin as the main editor, and Gordon Peck as the subject editor, a balanced diet is defined as follows:
"A balanced diet means that the kinds of foods we consume and the nutrients these foods contain should be comprehensive, adequate in amount and proportion, so that the nutrients supplied by our diet will meet the needs of the body....the types and amounts of foods should be present in appropriate proportions."
Protein and fat is required by our body as sources of essential amino acids and fatty acids. There is no actual requirement for dietary carbohydrates. The body can convert the small amount of glucose required by the brain from protein and fat in a process called gluconeogenesis.
Fats, and especially cholesterol are primary components essential for healthy brain functioning, healthy nerves, fertility and reproduction, and many other important functions.
"While Price was a pioneer, other scientists have studied traditional cultures and concluded that food is almost certainly responsible for the nearly complete protection that hunter-fisher-gatherers enjoy from dental and chronic disease."
Native populations world wide ~ including our Neanderthal ancestors ~ consumed whatever types of fish or animal flesh foods, wild fruits (which were smaller, higher in protein, and less sweet), fresh wild greens and plants, underground storage tubers, nuts, and seeds that were seasonally available in their local region. They did not eat imported foods.
Some populations also supplemented their diets with whole grains, such as millet or quinoa, wild corn, or beans. Weston Price observed that these foods supported health to a much lesser extent as the animal food portions of diets, however refined versions of these foods quickly led to decay, disease, and degeneration.
Dairy foods were included in many early Nordic, Germanic, and French diets as well.
The Tibetans, the Maasai and other primitive cultures have also consumed high protein and fat diets and the milk from various animals for generations free of our modern diseases commonly (and erroneously) associated with high-fat diets.
Scientists from MIT and the University of Laguna in Spain examined human fecal remains found in El Salt in Southern Spain, an area known to have been inhabited by Neanderthals dating back 50,000 years.
According to the article, Did Neanderthals eat their vegetables? published in MIT News, upon examination of both the fecal samples and the soils, the scientists concluded that, "while Neanderthals had a most(ly) meat-based diet, they may also have consumed a fairly regular portion of plants, such as tubers, berries, and nuts." According to Ainira Sistiaga, a graduate student of the University of Laguna who led the analysis, "We believe Neanderthals probably ate what was available in different situations, seasons, and climates."
For many people ~ especially those of European descent ~ a healthy diet will best proximate the Neanderthal diet. Proteins, fats, and some plants.
Those of European and Asian descent share in DNA with Neanderthals, hence what is appropriate for these populations may differ than those of African descent, who do not share ancestry with Neanderthals. Eating animal foods meant survival during cold winters.
Once you learn how to trust your true nature, your tastes will spontaneously guide you to the best choices for optimal health.
But before you can really trust your mind to help you determine the healthiest low-carb diet plan for you, you may have to unlearn some nutritional myths we have been indoctrinated into accepting as health gospel.
Sometimes we have to unlearn, or cleanse our minds and our bodies to come to peace with our food choices, and finally have a healthy relationship with food.
When you think of it, a blood test is a mere snapshot in time that may provide you with your cholesterol score, but tells you little about how you are actually feeling, and what symptoms you are experiencing.
The TYTN Low-Carb Lifestyle is a flexible, healthy low-carb diet plan that offers plenty of wiggle room to be modified to suit individual needs, and personal priorities and preferences.
In summary, a healthy low-carb diet will vary from person to person, contingent upon one's condition, the season, geographic location, and ancestry.
For any healthy diet, the choices should focus on the best quality available, that you can comfortably afford.
Always do your best, without guilt. It's a process; the first step is to improve your health ~ eating what you can afford.
Eat 'appropriate amounts' of fresh vegetables, greens, and fruits as per your condition and tolerance. Favor foods from your local or similar bioregion.
It's best to eat those foods that grow in your own, or a similar bioregion. They will have cultivated the energy to withstand the very climate you live in that will be transferred to you when you consume these foods.
Need help learning how to trust your true nature when crafting your ideal healthy low-carb diet?
Would you like extra support with weight loss, and restoring overall mind-body health?
TYTN Health Coaching specifically focuses on helping you achieve your health and fitness goals.
Learning to trust your self builds confidence. Eating the best diet for you is also a liberating and rewarding experience.
You may enjoy the first two videos in the series on how to lose weight with our healthy low-carb diet plan. First and foremost ~ Have A Vision!
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