THE 17 BEST NUTRITION
PRINCIPLES COMBINED.
(many of the principles below
are suggested either by the western science or the eastern satvic movement)
The basic
principles that differentiate foods can be based quite simply on the energy
cost of digestion. The ratio of the (absorbed) caloric energy of a food to the
caloric energy for digestion by the body is a measure of food efficiency
Efficiency=(Energy
of food absorbed)/(Energy to digest it)
Thus,
carbohydrates are the most energy-efficient type, followed by fats and finally
proteins, which are difficult to digest by breaking down into amino acids.
Fruits stay in
our body for only 3 hours. Vegetables (and cereals) only 6 hours while legumes
and nuts (proteins) 18 hours. Digestion reaches 70%-80% of the daily
metabolic energy consumed.
In general, the
lighter the digestion of food, the more energy the body has for self-healing
and for other spiritual and sports activities. In the
following nutrition system after that
the typical day has a profile of 10% protein, 15% fat 75%
carbohydrates.
Some may consider this a protein fasting. But as there
are also 1- 2 days a week with a zone nutrition (see 3)) the protein
"fasting" gives the body time to heal itself and degrade damaged
proteins in tissues, while on the day of the zone nutrition with 30% proteins
it has the opportunity to rebuild tissues. This waving is more efficient than a
constant profile.
Of course, the more water-rich a food is, the easier
it is to digest. The characteristics of quality foods are
A) Raw living B) Plant-based
C) Rich in water D) Not very industrially processed
Highly
(industrially) processed foods lead to a) Limbic hunger (one wants to eat more
because there is
a feeling that something is missing from the food) b) they are more
difficult to
digest c) they leave more toxic residues in the body and support obesity.
1) The circadian rhythms
(3 intervals of 8 hours a day, intake, assimilation, elimination) start at 12
noon with fruits and light meals and end at 8 p.m. with the most demanding for
digestion meals (e.g. zone nutrition which requires much protein). The general
rule is the lighter the digestion of the meal the more energy you gain.
2) Intermittent fasting
(from 8 p.m. to 12 noon next day which are the assimilation and elimination
cycles no eating) The intermittent fasting cures partially the obesity. Its
main effect is detoxing and self-healing. The rest of the cure of obesity is by
zone nutrition (see below) and 24h-48h or 72 hours monthly fasting.
3) Zone nutrition (2 times
a week meals with a ratio in grams of protein / carbohydrates between ½ and
1 as is in nature e.g. in nuts, etc., which require a lot of protein. The
profile e.g. 30% proteins, 40% carbohydrates, 30% fats is a zone nutrition
profile. This activates the meta-hormones of eicosanoids and optimizes the
endocrine system, giving cure to the obesity hormonal disorder In the case of
obesity though the days of the zone nutrition must be in total calories 66% of
the burnings of the metabolism.),
4) Percentage of protein in
foods as low as in nature. Most vegetables and fruits also have the 8-9
essential amino acids that the body does not produce. (About only 10%-15% on
average in calories of protein and because proteins cost a lot of energy in
digestion and cause artificially poor aging. Less protein and in general less
quantities of food , leads the body to self-healing). So an ordinary day has
profile 10% proteins 15% fats 75% carbohydrates.
5) Low fats (about 10%
because cost a lot of energy in digestion and to avoid obesity),
6) Avoid gluten as much
as possible (blocks the metabolism) ,
7) Avoid lectins as
much as possible (they are proteins toxic to the intestines. Nightshades
contain the most),
8) Avoid monopolizing
starch and foods with a high glycemic index (starch and other sweet foods)
as they raise blood glucose and prevent the use of stored fat.
9) Prefer 70% water food
(we are 70% water as well all ecology on earth, e.g. utilize many soups). In
general, the water rich foods should be more than 70% in volume and the water
poor foods (grains) at most 30%.
10) Vegan nutrition
(the human body is not made to eat and digest flesh, we are artificial
omnivorous. The main reason of course is moral and ecological). If there is a
cooked food , it is good to me eaten not later than 1 hour after cooking. And
within vegan nutrition, the raw vegan (raw vegetable foods) is the best in
percentage of vitamins and other live nutrients.
11) You prefer the raw
recipes of nature and thus get rid of the lifestyle and diseases such as
e.g. the obesity, of the processed food industry. (2 types of food are raw a)
fruits-seeds-nuts and b) plant bodies that include the roots. The only
acceptable treatment is the one that a housewife can do in her kitchen on a
plant and its fruits or seeds. ).
12) You prefer the alkaline
diet (better than the acidic diet that weakens the immune system. The alkaline
diet also conforms to the rule of low 15% protein as proteins are usually
acidic)
13) Food combination rules.
In every meal, must exist at most one kind of concentrated (almost solid) food.
Any food which is not fruit or vegetable is considered concentrated food. When
you combine in a meal (which is not zone nutrition) grains (poor in water)
and vegetables (rich in water) the grains must be at most 30% and the
vegetables at least 70%. And such a meal with grains must be at most once per
day. The other meals (if any) must be with vegetables or fruits. There are only
3 types of foods in this nutrition system. a) Fruits b) vegetables c) grains.
And there are only 3 types of meals a) Only fruits b) Only vegetables c)
Vegetables >=70% in volume and grains <=30% in volume.
14) Rules of one dish-meal,
small and many bites and exchange of the 2 basic foods of nature (a) plants
bodies and b) seeds, nuts , fruits etc) that although only two are alternated
in different sub-species for a variety of flavors and simple meal design
(fruits-seeds and vegetable plant bodies in ratio ½ as in 13) ). With only one
dish at a meal, there is a direct and simple control over the design and
quantity of food. With small bites the pre-digestion becomes better, and the
satiety comes faster. Eating little, like a few only proteins and fats, leads
the body to self-healing, longevity and better health in old age. Those that
want to lose weight with eating less, should use not the western plates but the
traditional Chinese balls that are much smaller and instead of forks the
traditional Chinese wooden sticks, that lead to smaller bites. And they should
never forget that losing weight for ever is synonymous with detoxifying the
organism.
15) Rule of maximum and
minimum variety and weekly cycle. During the week, the variety and
completeness of indicated different foods should be the maximum, but at each
meal the minimum (one only kind food in the meals), as each natural plant-food
of nature is in itself the best recipe, and the fewer kinds in the meal the
easier it is for us to digest. This also means that the nutrition must be
designed on a weekly cycle. The weekly designed nutrition with a weekly (not
daily) maximum variety, is the key to the easy with fidelity conduction of a
system of nutrition E.g. with the
system 2-2-2-1. Which is 2 consecutive days of much protein (e.g. zone
nutrition) 2 consecutive days fasting from protein, 2 consecutive days fasting
from lipids (fats) and 1 day normal.
16) Drink about 2.5-3
liters of pure water per day. The quality of health is upgraded.
17) Freedom from the
addiction to bad nutrition habits rules and strategy to change them , are
similar to drug addiction detoxification rules: Seemingly infinitesimal gradual
changes in the quality structure and quantities of meals, so that the
subconscious does not notice a difference when changing old habits to new
better eating habits. It is good especially in cases of obesity, 24h or 48 h or
72 h fasting each month, with only water, tea, coffee without sugar and broth
(not soups) of vegetables.
1. "Fit for life" by Harvey and Marilyn Diamond (Warner books edition 1985)
2. "The pH miracle: balance your diet reclaim your health" by Robert Young PhD. 2002.
Then there is alo the book on zone-nutrition by Dr Barry Sears.
3. Mastering the Zone: The Next Step in Achieving SuperHealth and Permanent Fat Loss
According to this principle the various time zones of the day are not equivalent relevant to the type of food the human organism is inclined to consume. Medical studies show that the burning activities of the human organism are lowest in the morning when he (she) gets up, middle in the mid of the day, and maximum at the end of the day. In addition the starting level of burning rate, in the morning is not every day the same, it depends on the morning activities and breakfast, and the rest o the day will raise from his level up. S days with higher morning burning level will end in the evening with higher burning level than other days. The nutrition according to this principle should follow 3 time zones of 8-hours each:
c) From noon 12 a.m. to 8 p.m. The appropriation cycle. As at this time the burning rate increases toward its maximum, heavier food is eaten like starks, proteins etc.
2. The principle of proper food combining (energy argument).
Within this principle is also the principle of proper fruit consumption. Fruits must be eaten always alone, without combining with any other food. The speed, of fruit digestion is very high when they are eaten alone, and the ability of the organism to assimilate their sensitive vitamins is possible only when they are eaten alone.
3. The pH principle of nutrition
https://www.youtube.com/watch?v=SXm28_2ctpU
https://blog.zonediet.com/lifestyletips/weight-loss-hormones-explained
And after all 0% of proteins and 0% of carbohydrates are still inside the "correct" balanced zone of relative proprtions. Therefore the intermittent fasting descrbed below is still in the principle of balanced zone nutrition. There is also the Valter Longo fast-mimicking diet (professor of gerontology at the USC University of Southern California) who has cretaed the fast-mimicking diet of 70% lipids 15% carbohydrates 15% proteins (in calories) during the intermittent fasting and about 40% ofthe normal calories intake , which is still in the balanced-zone of proportions of proteins and carbohydrates as in 4. We may notice that the percentages of the 3 macro-nutrients (proteins-carbohydrates-lipids) in the fast-mimicking diet are about those percentages in nuts, almonds, pitachios , casious etc. The fast mimicking diet is recommended for 5 consecutive days only pnce per month.
About the fast-mimicking diet here
https://perfectketo.com/fasting-mimicking-diet-and-how-to-do-it/
5. The intermittent fasting principle (foods impact on hormons).
As the balance-zone principle , the intermittent fasting principle is based in usingthe food to regulate hormones which in their turn regulate the metabolism. Due to aging, or due to stressfull life , it is secreted the hormone cortisole which blocks fat burning. The cortisole levels are oposed by the grouth hormone which falls when aging. Sleep, walking , sun bathing etc and not-eating increase the grouth hormone thus reduce cortisole levels. On thsi it is based the intermittent fasting , which by regukated time intervals of 8-18 hours per day of not-eating ,manages to decrease the cortisol levels. Of course it is not the only method to decrease the cortisol levels. The cortisol levels fall with intermittent fasting when a) There is not the feeling of deprivation b) the meals are relatively unbalanced nutrition. The main advantage of a carefully controlled complete fasting is not the weight loss but the the deconstruction and reconstruction of tissues. And after all 0% of proteins and 0% of carbohydrates are still inside the "correct" balanced zone of relative proprtions as above. There is also the valter Longo (professor of gerontology at the USC University of Southern California) who has cretaed the fast-mimicking diet of 70% lipids 15% carbohydrates 15% proteins (in calories) during the intermittent fasting and about 40% of the normal calories intake.which is still in the balanced-zone of proprtiosn of proteins and carbohydrates as above. We may notice that the percentages of the 3 macro-nutrients (proteins-carbohydrates-lipids) in the fast-mimicking diet are about those percentages in nuts, almonds, pistachios , cashews etc
The intermittent fasting is recommended at first for two consecutive months, and then for 2 non-consecutive days per week.
About the fast-mimicking diet here
https://perfectketo.com/fasting-mimicking-diet-and-how-to-do-it/
About the intermitent fasting here
https://www.youtube.com/watch?v=L2fKo_dbXS0
https://www.youtube.com/watch?v=9KDk-gGgvzI
https://www.youtube.com/watch?v=xe5y7wwz2vY
https://www.youtube.com/watch?v=APZCfmgzoS0
6. The Glycemic index principle (foods impact on hormons).
Similar to the previous two approaches based on the secretion of hormones is the Glycemic index principle. According to this approach we avoid foods with high Glycemic index because they raise high the glucose in the blood, which blocks the fat burning.
In particular sugars, and startches have very high Glycemin index.
Meat has also a lot of toxins and much of them are from the putrefactive bacteria (that soften it, as meat has to age to be eaten). Vegetables do not have such high concentrations of toxins.
Realising that the human organism is not designed for eating meat and animal flesh, makes us to be in closer connection with our body and the Creator. It is the indirect invisible influence of the kingdom of carnivorous animals that has created the tradition of animal flesh eating, since the ages of hunting. And this has become an addiction, like the addiction to a cigarette.
The whole food industry has an outdated model related to that. American food industry gives almost 50% of the vegetable agricultural production as animal food to grow cattle, for beef and pork meat, which essentially kills the human organism with toxins and cancer dangers. At the same time a large part of the developing countries is underfed and dies from hunger. And the way the animals are grown to slaughter is very close to an indirect tyranny that makes them more vulnerable to diseases (e.g. the well know story of crazy caws). If we would stop growing animals to slaughter, and utilize directly the vegetarian agricultural production for direct human feeding, we could save almost half of the effort and cost in the food industry that could be used for the developing countries, and at the same time improve the health of the 1st world population because of eating much less meat.
See e.g.
http://www.youtube.com/watch?feature=player_embedded&v=37GRXaIgVwY
It is a myth and irrational belief that the only adequate source of proteins can be the animals flesh. In the book above of Robert Young , there are tables that show what caloric value percentage of the vegetables is proteins. You will surprised to read what high percentage in protein are various vegetables. E.g. Spinach is 49% protein from its caloric value, lettuce is 42% etc . Most other vegetables are between 12% and 40%. It is also a myth that only animal flesh can make you muscular strong. There are some kinds of gorillas that have 10 times more muscular power that ordinary humans, and are entirely vegetarian in nutrition.
Within the vegetarian nutrition principle there is also the raw-vegan principle, according to which, we consume mainly or only raw vegetarian food. The reason he raw food is better for our health is because it preserves its aether part, and aether material constituents, and also because, the ordinary material chemical constituents like vitamins and anti-oxidants which would be much destroyed if cooking. (About aether, search the web by the key word "kirlian photography" and "half-leaf")
Furthermore within the raw-vegan principle there is also the raw-vegan one-only-kind-of-food-per-meal principle , according to which at each meal we eat one only kind of raw food, e.g. only tomatoes, or only oranges etc, and then after 1/2 or 1, or 2 or 3 hours whenever we feel we want to eat again, we proceed to another meal that has again to be of only one kind of raw food, e.g. only apples or only avocado etc. Which kind of food to eat is entirely determined by what we want to eat. If we want to eat a kind of food, this means that we need it, if we do not want to eat it, it means that the organism does not need it. Such a method of eating meals is good for the organism because the digestion of one only kind of food is very easy and fast for the organism. Usually it is also used as a method of losing extra weight.
Diets do not work because it is not only the formula and protocol that has to be designed. It is by far different to know what to do from doing what you know. Some times following a diet is as difficult as stopping smoking. There must be considerable work with the subconscious , and effort with special techniques to erase old nutrition habits and beliefs and reinstall new nutrition habits and beliefs, Here the techniques of anchors of NLP is the necessary tool, and of high value. To substitute an old habit like over-eating or eating a particular unhealthy food, one must analyse what is the hidden emotional function that such a habit has and substitute it with another habit that has the same emotional effect (e.g. pleasure, feeling of certainty, reduction of stress, avoidance of sorrow etc) but of different nutritional effect. Also techniques of self-talking, and hypnotherapy may apply. We talk about such techniques in special posts.
10) Prior prevention of disease versus posterior cure of disease.
We must not forget that it is always better to retain our health than posterior cure of diseases.
Most of the diseases at the phsyical causal level (not at the emotional causal level or mental causal level) depend and are created by 4 main classes of factors
10.1) Nutrition habits
which is very relevant to the Gut health
10.2) Physical habits
like physical activities , environmental toxins and other contaminating factors, sleeping habits, exposure to sunshine, streesful activities
10.3) Social habits
like psychological types pf people that we encounter and intercat often, as we are influenced by their frequencies and emotional , verbal , and mental habits not to emntion their microbes too. But social habits may include our psychological perception of our work, economic state, social sttaus, power over other people or being under the power of other people.
10.4) Inner consiousness habits.
Like desire habits, mental habits, vernal habits and habitual emotions
