A diet made up of fresh, natural (preferably organic) produce is essential to give the body the nutrients it requires. Highly processed foods like sugar and white flour, not only have no nutrients, but they sap the body of nutrition and unbalance your insulin and blood sugar. The same is pretty much true of all the grains like white rice, oats, barley, corn, etc. For many chronically ill, something as nutritious as fruit needs to be eaten with caution due to its high fructose (sugar) content. The more chronic the issue, the more the likelihood that even foods like potato, root vegetables, and other high carbohydrate vegetables will need to be reduced or eliminated.
With respect to low carb vegetables and salad greens, I eat as much as I can. Literally eating them by the plate full.
You only need a little animal protein per day unless you are vegan. Say 150g to 300g of grass-fed beef, wild caught fish, lamb, or the like. Your protein requirements increase with age and activity and men generally need more than women.
You require small amounts of healthy fat. This can be the animal fat on the grass-fed protein, the oil in wild caught salmon, pasture raised egg yolks, or pure organic olive oil as examples. The oil from a few nuts is also OK. Raw nuts must be soaked overnight (lectins) and remember some nuts are legumes and off limits. Good nut choices are a few blanch almonds, soaked macadamias and pecans. A few brazil nuts from time to time (selenium). Nuts can cause various challenges, so proceed with caution. I don't have a clear opinion on seeds (slightly negative from what I can tell), so if you do, only small quantities and soaked overnight. Avocado and its oil are also great in moderation. Stay very far away from processed oils like margarine, canola oil, soy oil, etc., as they are extremely inflammatory and come with very many other negative health outcomes. Many people extol the virtues of coconut oil, but I recommend caution if you are insulin resistant (have any challenge with excess weight). If you really want some of its benefits then take it like medicine on an empty stomach, far from a meal.
Vegans
If you are vegan you will need to do research to ensure you are getting complete or all the essential amino acids. Amino acids are required to repair your body. Animal proteins are complete proteins, but if you rely on plants sources you need to be very decerning to ensure you get all 6 essential amino acids and are getting enough of each. Getting enough B12, iron and calcium can be a challenge for vegans. (B12 must be in the form of methylcobalamin if you want to supplement). Iron and calcium supplements are not ideal so some research on natural sources may be required. Bear in mind that the calcium in vegetables are not readily available to your body so you will require more than say you would get in dairy. Dairy is a tricky one and should be only from grass fed cows. Dairy can cause issues for many which is a pity as its a great source of protein and especially calcium.
Herbs are great, but they have an hormetic effect on the body. Like exercise if done in moderation and built up over time will have many health benefits. But if you have been lying on the couch for years and you jump up and decide to run a marathon it will do you more harm than good. If you are chronically ill, you will need to proceed cautiously with herbs to make sure that your body can bounce back. Herbal remedies are good when used periodically and not every day otherwise your body begins to grow accustomed to the effects.
With respect to low carb vegetables and salad greens, I eat as much as I can. Literally eating them by the plate full.
You only need a little animal protein per day unless you are vegan. Say 150g to 300g of grass-fed beef, wild caught fish, lamb, or the like. Your protein requirements increase with age and activity and men generally need more than women.
You require small amounts of healthy fat. This can be the animal fat on the grass-fed protein, the oil in wild caught salmon, pasture raised egg yolks, or pure organic olive oil as examples. The oil from a few nuts is also OK. Raw nuts must be soaked overnight (lectins) and remember some nuts are legumes and off limits. Good nut choices are a few blanch almonds, soaked macadamias and pecans. A few brazil nuts from time to time (selenium). Nuts can cause various challenges, so proceed with caution. I don't have a clear opinion on seeds (slightly negative from what I can tell), so if you do, only small quantities and soaked overnight. Avocado and its oil are also great in moderation. Stay very far away from processed oils like margarine, canola oil, soy oil, etc., as they are extremely inflammatory and come with very many other negative health outcomes. Many people extol the virtues of coconut oil, but I recommend caution if you are insulin resistant (have any challenge with excess weight). If you really want some of its benefits then take it like medicine on an empty stomach, far from a meal.
Vegans
If you are vegan you will need to do research to ensure you are getting complete or all the essential amino acids. Amino acids are required to repair your body. Animal proteins are complete proteins, but if you rely on plants sources you need to be very decerning to ensure you get all 6 essential amino acids and are getting enough of each. Getting enough B12, iron and calcium can be a challenge for vegans. (B12 must be in the form of methylcobalamin if you want to supplement). Iron and calcium supplements are not ideal so some research on natural sources may be required. Bear in mind that the calcium in vegetables are not readily available to your body so you will require more than say you would get in dairy. Dairy is a tricky one and should be only from grass fed cows. Dairy can cause issues for many which is a pity as its a great source of protein and especially calcium.
Herbs are great, but they have an hormetic effect on the body. Like exercise if done in moderation and built up over time will have many health benefits. But if you have been lying on the couch for years and you jump up and decide to run a marathon it will do you more harm than good. If you are chronically ill, you will need to proceed cautiously with herbs to make sure that your body can bounce back. Herbal remedies are good when used periodically and not every day otherwise your body begins to grow accustomed to the effects.