Preamble
What if there was a way of eating that maximized our chances of living as long and as healthy a life as possible?
And what if the ingredients we ingest every day had an influence on our life expectancyand on the likelihood of contracting a chronic disease of varying severity, from a simple allergy to cancer?
What if it were possible, thanks to optimal nutrition, to find a ideal body weightwhether we're sedentary or sporty?
This content is part of the guide Blooness, the guide to the ideal human diet, the summary of which you can find here 🌱🥑
What if food could give us the best possible physical, cerebral and mental fitnesswithout feeling tired, without uncontrollable hunger pangs, and with better concentration?
Start with food to maximize your health, your figure and your physical and mental fitness, here's an idea that's not so far-fetched.
French-speaking subscribers will receive the newsletter in French, and all others will receive an English version.
And that's exactly the approach we're going to take here.
In short, Blooness is for you if one or more of the following applies to you:
Would you like to change your diet for something healthierbut you don't know where to start.
You're lost with all the conflicting theories, and the wealth of information on the Internet.
You don't know which diet to adopt according to your lifestyle: sedentary, sporty, fat loss and/or muscle gain.
Your energy is sometimes at half-mast, and you don't understand why.
You want to maximize your chances of being in good healthfor as long as possible.
You don't necessarily want to learn to cook like a chef, or at least you don't want to cook every day.
Blooness for slimming down, getting in shape, and limiting the risk of developing disease
The influence of diet on health is a postulate accepted by the scientific community and public authorities alike. However, the solutions proposed to date remain evasive, sometimes dogmatic, often unfounded.
That's right, "eat a balanced diet, less fat, less salt, less sugar, fewer calories".is not a valid piece of advice. In fact, we are going to challenge these prejudices, and defend, for example, the idea that "Eating fat and eating more can actually help you lose weightContrary to popular belief, it's much more natural and effective than intense, demotivating cardio programs combined with low-calorie or high-protein diets that can be stressful for the body.
Of course, diet is no substitute for medicine. But as a complement to treatment, or as a preventive measure, eating in the most optimal way for human beings, by providing them with what they know best how to metabolize, is already putting the maximum chances on their side.
Individual differences, but a common base
To develop the Blooness power supply, we were interested in to what workedand simply what worked.
By reviewing hundreds of archives, personal accounts and scientific studies, we have synthesized the following information the very best in nutritionThe result is an ideal that can then be adapted to each individual.
The Blooness guide is not a scientific compendium, but a guide that synthesizes and popularizes emerging and age-old concepts of nutrition to improve health, vitality and longevity.
There's a common denominator for all human beings. A foundation that groups together the basics, enabling us to enjoy the best that nature has to offer in terms of food. Then, each individual, depending on his or her genetic make-up, metabolism, objectives and tastes, can adapt this diet and make it his or her own.
This ideal is inspired by several nutritional fundamentals:
- Feeding low-carb high-fator ketogenic in its stricter version, consisting of reducing the intake of carbohydratesand sugars, for the benefit of the (good) lipidsfats, unjustly demonized since the 60s.
- Feeding Blue ZonesThese are the regions of the world where life expectancy beats records, and where civilization diseases are rare (diabetes, cancer). What do they eat? Let's find out.
- Diet PaleolithicThis is because our bodies have not yet adapted to the radical changes that have taken place since the Neolithic revolution, which marked the advent of agriculture over 10,000 years ago, and even less so since the Industrial Revolution.
- Veganism and flexitarianismwhich allows for a reduction in meat consumption, and to move towards a "Blue Zones" type of diet, with more vegetables and fruit. fats plants, more than vegetables and more pulses.
- And finally, chrono-nutritionwhich involves giving importance to the timing of food intake.
Don't forget to subscribe to our newsletter so you don't miss any new chapters.
We're not going to apply these types of diet to the letter - although that will again depend on each person's goals and metabolism - but draw inspiration and make the most of it. Don't worry, the different variations will be explained, so that you can make the main principles of this ultra-healthy diet your own, while adapting it to your situation (sedentary, sporty, manual work, office work, etc.).
In the course of reading this white paper, other inspirations will be grafted onto these types of diet, in order to implement this "dietary ideal", such as the highlighting of "superfoods" or the benefits of certain foods. spices.
Important reminders
The Blooness diet is not a diet. It's just a bunch of tips to adapt on a daily basis to maximize the chances of giving our bodies the best possible fuel.
What's more, this is not a low-calorie diet based on frustration and deprivation, since it's based on rich, generous meals that focus on the pleasure of eating.
Blooness is not a substitute for a doctor. If you need treatment, seek it.
Finally, it's not about a dogmatic diet that would forbid "deviations"! The aim is to transform the meals we usually eat without paying any particular attention, into meals that your body will love to metabolize.
So it's only over time that it can work, while not denying ourselves meals of pleasure, a drunken evening or a craving for fast food when the occasion arises, once in a while. In this way, we try to aim for the ideal as far as possible, without falling into extremism.
Table of contents
Don't hesitate to subscribe to our newsletter, or follow us on Facebook, Twitter and Instagram to be notified when a new chapter is released...
Preamble and Contents (you are here)
Volume 1 - Introduction to the basics of nutrition
In this section, you'll learn how to juggle the various terms that make up the lexicon of nutrition. Before getting into the nitty-gritty, it's a good idea to know the basics, and that's what this section is all about!
I. Visit macronutrients
Learn about the fundamentals of nutrition: macronutrients.
The three macronutrients: carbohydrates, fats, proteins
Official nutritional recommendations
Focus on carbohydrates
Focus on fibers
Focus on proteins
Complementary proteins
Focus on lipids
II. Micronutrients
In addition to macronutrients (proteins, carbohydrates, lipids), don't forget to understand the benefits of micronutrients (vitamins and minerals), so you can make the most of them for your diet.
Vitamins
> Fat-soluble vitamins : Vitamin A, Vitamin D, Vitamin E and Vitamin K.
> Water-soluble vitamins : Vitamin C, Vitamin B1, B2, B3 or PP, B5, B6, B8, B9 and B12.
Minerals
> Major minerals : Calcium, magnesium, potassium, phosphorus, sulfur, sodium, chlorine.
> Trace elements : iron, zinc, copper, fluor, iodine, chrome, selenium.
Summary of recommended vitamin and mineral intakes: the top multivitamins.
Volume 2 - the ultimate guide to the ketogenic / keto and low-carb high-fat diet.
Now that you know the difference between carbohydrate, lipid, vitamin D and salt mineralIf you're interested in a low-carb diet, you might like to take a look at Volume 2 of the Blooness Guide. What's the point, why, for whom and how?
Summary and introduction to the ketogenic and low-carb guide
I. The origins of sugar and carbohydrate dominance
Understand why and how sugar, and more generally carbohydrates, have formed the basis of our diet, against all dietetic and health logic.
The birth of the sugar lobby
Ancel Keys' theories
The agro-industrial lobby's hunt for fats
Fat's return to favour
II. Introduction to the Low Carb High Fat and Ketogenic diets for beginners
Reducing carbohydrates is the No. 1 pillar of the Blooness diet. In this section, you'll learn the basics and how to get started with this type of diet.
The Low Carb High Fat diet
Understanding the ketogenic diet
LCHF or Keto, which to choose?
What to eat on the ketogenic diet
What to drink on the ketogenic diet
Foods to avoid on the ketogenic diet / LCHF
III. The ketogenic diet and Low Carb High Fat, expert mode
The right ratio of Omega-3, 6 and 9
Cooking fats
Ghee butter, or clarified butter
Magnesium in the ketogenic or LCHF diet
The importance of sodium in the ketogenic or LCHF diet
Potassium in the ketogenic or LCHF diet
Vitamin D in the ketogenic or LCHF diet: see the "Vitamin D" chapter
What are the electrolyte and mineral intakes on the ketogenic or low-carb high-fat diet?
LCHF / Keto and fat loss in athletes
LCHF / Keto and veganism
Ketogenic diet and cancer: Dr Schwartz's protocol
Glycemic index, glycemic load and insulin: understanding blood sugar and carbohydrates
Optimal protein, carbohydrate and fat intakes for the best possible health and a slim figure - [MEMBER ZONE]
Why some people disappointed with the ketogenic diet may be mistaken about its effectiveness - [MEMBER ZONE]
The Paleolithic diet: an interesting variant
Volume 3 - The ultimate guide to the Mediterranean diet
I. L'Mediterranean diet
Part 1: the fiberspolyphenols and carbohydrates Mediterranean diet
- Vegetables in the Mediterranean diet
- Spices, condiments and herbs in the Mediterranean diet
- Cereals in the Mediterranean diet
- Top healthy breads, when and how to eat them
- Pulses in the Mediterranean diet
Part 2: Diet snacks Mediterranean
- The vital importance of oilseeds for health, waist circumference and longevity
- The question of fruit in the Mediterranean diet - [MEMBER ZONE]
- The 10 best fruits for health and weight loss
Part 3: the proteins Mediterranean diet and lowcarb
- Optimal protein intake in the Mediterranean diet - [MEMBER ZONE] - Chapter also present in part 1 (nutrition basics)
- Complementary proteins in a predominantly vegetarian diet - Chapter also present in part 1 (nutrition basics)
- Excessive protein intake: risks and case studies - [MEMBERSHIP ZONE]
- Are you protein deficient? Discover the signs, risks and reasons for protein deficiency - [MEMBER ZONE]
- The different indicators of protein bioavailability - [MEMBERS AREA] [ZONE MEMBRES] [ZONE MEMBRES] [ZONE MEMBRES] [ZONE MEMBRES
- The ultimate list of the most bioavailable and healthiest protein foods for the body - [MEMBER ZONE].
- Weight maintenance, weight loss and vitality thanks to proteins in keto, low-carb and Mediterranean diets - [MEMBER ZONE]
Part 4: Meat, eggs and seafood products
In this section, we'll list the best food sources of protein, as well as the labels and farming methods to choose, in order to increase the chances of optimizing health and longevity on a keto, carnivorous diet, paleoMediterranean and anti-inflammatory.
- Introduction and summary: the best protein sources for Mediterranean and low-carb diets
- The ultimate guide to offal for full health on a low-carb and Mediterranean diet
- A list of the best red and white meats
- Meat labels and farming methods
- Fish and shellfish
- Eggs
- Legumes
Part 5: Fats
- The best sources of fat in the Mediterranean diet
- The best cheeses for your health: full-fat, lactose-free and low-salt.
Part 6: Drinks in the Mediterranean diet
- Drinks in the Mediterranean diet
- Wine in the Mediterranean diet
Part 7: Lifestyle, energy and weight loss in the Mediterranean diet
- Foods to limit in the Mediterranean diet
- Lifestyle Mediterranean
- The French paradox
- Why and how Mediterranean diet is good for your health
- Weight loss on the Mediterranean diet
- Carbohydrate intake in the Mediterranean diet
Conclusions
- Conclusion on the Mediterranean diet
- Putting the Mediterranean diet into practice
II. Feeding the Blue Zones
The Okinawa diet
Ikaria island diet
Food on the Nicoya Peninsula
The Loma Linda diet
The regime on Kitava Island, New Guinea
Regime in certain areas of India
Volume 4 - Blooness and sport: the ideal sportsman's diet
Carbohydrates and weight gain
Focus on carbohydrate rebound
Sport and paleo diet
Sport and Blooness
Volume 5 - Guide to foods to reduce or ban from our diet
Milk and dairy products
Saturated fats
Soya
Gluten
Volume 6 - The ultimate guide to superfoods
Turmeric
Ginger
Flax seeds
Hemp seeds
Chia seeds
Coconut oil
Spirulina
Lawyer
Nuts
Volume 7 - Miscellaneous
- An update on pro- and prebiotics
- Acid-base balance
- Testosterone and estrogen
- The best dietary supplements
- Avenues against diseases of civilization