The ultimate guide to Blooness nutrition


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?

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.

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 summarized the following points the very best in nutritionto create 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 is at an all-time high, and civilization diseases such as diabetes and cancer are rare. What do they eat? Let's find out.
  • The Paleolithic dietThis 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 a move towards a "Blue Zones" type of diet, with more vegetable fats, more vegetables and more pulses.
  • And finally, chrono-nutritionwhich involves giving importance to the timing of food intake.

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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

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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. 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.

> Fat-soluble vitamins : Vitamin AVitamin D, Vitamin E and Vitamin K.
> Water-soluble vitamins : Vitamin C, Vitamin B1, B2, B3 or PP, B5, B6, B8, B9 and B12.

> 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.

Conclusion of Volume 1


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
Conclusion on dietary supplements to take in ketosis or low-carb

LCHF / Keto and fat loss in athletes
LCHF / Keto and veganism
Ketogenic diet and cancer: Dr Schwartz's protocol

Which cheeses are best for your health: full-fat, lactose-free and low-salt?
Top healthy breads, when and how to eat them

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]

The Paleolithic diet: an interesting variant


Volume 3 - The ultimate guide to the Mediterranean diet

I. L'Mediterranean diet

REMINDER: Learn to quantify protein, carbohydrate and fat intakes for the best possible health and figure - [MEMBERS AREA]

Preamble: Blue Zones

Part 1: the fiberspolyphenols and carbohydrates Mediterranean diet

Part 2: Mediterranean diet snacks

Part 3: the proteins Mediterranean diet and lowcarb

Part 4: Fats

  • The best sources of fat in the Mediterranean diet

Part 5: Drinks in the Mediterranean diet

  • Drinks in the Mediterranean diet
  • Wine in the Mediterranean diet

Part 6: Lifestyle, energy and weight loss in the Mediterranean diet

  • Foods to limit in the Mediterranean diet
  • The Mediterranean lifestyle
  • 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


  • 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


Volume 6 - The ultimate guide to superfoods

Flax seeds
Hemp seeds
Chia seeds
Coconut oil


Volume 7 - Miscellaneous

  • An update on pro- and prebiotics
  • Acid-base balance
  • Testosterone and estrogen
  • The best dietary supplements
  • Avenues against diseases of civilization

Guide contents