Conclusion and summary of part 1: what you need to know about vitamins, macro and micronutrients

You have read, or more or less read part 1 of the Blooness guide ? To make sure you don't get lost, here's the conclusion to part 1, which provides a quick summary of what you need to remember from all this rather theoretical information, which may seem a bit daunting!

Conclusions on macronutrients and lipid valorization

There are three macronutrientsare visit lipidsthe proteins and carbohydratesand their distribution is the subject of much debate. As we saw earlier, fats have been demonized, and at Blooness, we're putting them back in the spotlight.

As part of the Blooness feed, we recommend giving lipids back their rightful place (which is another name for fats), while avoiding trans-fatty acids (found in potato chips, pastries, etc.).

Finally, we recommend increase your intake of omega-3 fatscontained in small oily fish, certain oils, chia seeds and organic eggs (blue-white-heart label).

Concerning other macronutrients, protein intake should be a minimum of 0.8 g/kg body weight, as recommended by the French Food Safety Agency (Agence nationale de sécurité sanitaire de l'alimentation). many nutritionists suggest increasing this intake2g/kg of body weight for athletes.

And for carbohydrates: keep them in moderationand choose them with careand this will be the subject of the next volume of the Blooness guidenamely a diet low and moderate in (good) carbohydrates.

About cooking, ideally, steam cooking should be favored or use ghee butter, olive oil, macadamia oil, coconut oil or animal fat.

Conclusions on vitamins

Here are the vitamins which we may lack in developed countries or on an industrial diet, and which the Blooness diet could benefit:

• Visit vitamin Enaturally provided by a Blooness-type diet, fairly rich in lipids.
• Visit vitamin Kprovided by a Blooness-type diet.

Therefore, for these vitamins, unless medically indicated otherwise, there's no need to supplement permanently, if you follow a low-to-moderate carbohydrate and relatively healthy diet, such as the one suggested in this guide.

And here are the vitamins we should eventually supplement with even while "eating Blooness":

• Visit Vitamin Cwhich can be provided by supplements.
• Vitamin Dsynthesized by the sun's rays, and which we are sorely lacking, can be provided by supplements in winter.

A priori, unless medically indicated otherwise, the other vitamins are supplied in sufficient quantities by a more or less balanced diet, as well as a more refined Blooness-type diet. But there's nothing to stop you, with a doctor's help, opt for a quality multi-vitamin to make sure you don't miss anything.

Multi-vitamins are particularly useful for vitamin E, K, C and D intake but also the B vitamins. Not to mention that these supplements may also contain magnesiumfrom zincfrom selenium and other trace elements which can be very useful for recovery or the immune system.

Finally, in view of what was explained in the "macro-nutrients" section on the benefits of lipids and omega-3s in particular, a omega-3 supplementation can be very useful, especially if you don't usually eat fish.

Conclusions on minerals

Minerals in the blue, low-carb and paleo diet

As part of a Blooness diet, and particularly when carbohydrate intake is low, here are some tips to consider minerals that we should tend to keep an eye on to make sure we don't run out of anything:

• Sodium
• Magnesium
• Visit potassium

Sodium could be slightly increased with quality salts (Himalayan salt), particularly for athletes on a diet. ketogenic.

Magnesium could be supplemented, especially as part of a ketogenic diet, and for athletes and people exposed to very physical and/or stressful work, to aid recovery.

Finally, those who practice the low-carb as well as athletes should avoid potassium supplementation, unless medically advised otherwise, and instead use mineral waters consumed after physical activity, to recharge. Indeed, potassium must remain within a fairly narrow window of opportunity to avoid overdosing, which could prove dangerous or counter-productive.

Minerals in a standard diet

As part of a "standard" diet, supplementation of this kind is generally recommended:

• A multi-vitamin, possibly containing adapted doses of magnesium, zinc and selenium. With the right amount of vitamin D3 in winter, and possibly vitamin C.
• Omega-3 supplementation, given the excessive intake of omega-6 in a standard diet.

All this is explained in the article summarizing the recommended daily allowance of vitamins and mineralsand where you'll also find quality multivitamins.

Conclusion of the conclusion

What has been listed above is what you need to remember from the first part of the guide. All in all, you've understood everything the benefits of putting fats back on the food mapto the detriment of sugar and carbohydrates, while not skimping on the fibers - provided by vegetables - and proteins.

Now that the basics are out of the way, let's move on to part 2 of this guide: Low-Carb High-Fat and ketogenic diets (high-fat, low-carb). This is one of the three pillars of this guide. Once you've mastered it, you'll know how to adjust your fat intake to suit your goals, and which strategy to choose with regard to carbohydrates.

END of Volume 1 of the Blooness Guide to nutrition basics
Next chapter: Summary and introduction to the ketogenic and low-carb guide
Previous chapter: Summary of recommended vitamin and mineral intakes