The ultimate guide to Blooness feeding

Preamble

What if there was a way to eat that maximized our chances of living as long as possible, with the best possible health?

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What if the ingredients we ingested every day had an influence on our life expectancyand the probability of contracting a more or less serious chronic disease, ranging from a simple allergy to cancer?

And if it were possible, thanks to an optimal diet, to find an ideal weight, whether we are sedentary or sporty?

What if food could give us the best possible physical, cerebral and mental condition, without a stroke of helm, without uncontrollable cravings, and by enjoying better concentration?

Starting with food to maximize your health, your figure and your physical and mental fitness is not such a crazy idea.

And that's exactly the approach we're going to take here.

In short, Blooness is for you if you are in one or more of these cases:

You want to change your diet to something healthier, but you don't know where to start.

You are lost with all the contradictory theories, and the multitude of information the Internet is full of.

You don't know what diet to adopt according to your lifestyle: sedentary, athletic, 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 healthy for as long as possible.

You don't necessarily want to learn how to cook like a chef, or at least you don't want to cook every day.

 

Blooness to lose weight, stay in shape, and drive away serious diseases

The influence of food on health is a postulate accepted by the scientific community and public authorities. However, the solutions proposed so far remain totally evasive, sometimes dogmatic, often unfounded.

Indeed, "eating a balanced diet, less fat, less salty, less sweet, less caloric", is not acceptable advice. We will also break these prejudices, and defend, for example, the idea that "eating fat" and "eating more" can lead to weight loss, contrary to popular belief, and in a much more natural and effective way than intense and demotivating cardio programs coupled with hypocaloric or hyper-protein diets that are completely stressful for the body.

So certainly, diet does not replace medicine. But in addition to treatment, or in prevention, to eat in the most optimal way for the human being is already to put the maximum chances on his side.

Individual differences, but common ground

To develop the Blooness power supply, we looked at what worked, and simply what worked.

By browsing through hundreds of archives, testimonies and scientific studies, we synthesized the best of what was being done in terms of food, in order to obtain an ideal that could then be adapted to everyone.

There is a common denominator for all human beings. A base that brings together the basics, and thus allows us to enjoy the best that nature has to offer us in terms of food. Then, each person, according to his genetic heritage, his metabolism, his objectives but also his tastes, will be able to adapt this food and make it his own.

This ideal is inspired by several fundamentals in terms of nutrition:

  • The low-carb high-fat diet, or ketogenic in its stricter version, consisting in reducing the intake of carbohydrates and sugars, in favour of lipids, i. e. fats, unjustly demonized since the 1960s.
  • The feeding of the Blue Zones, those regions of the world where life expectancy is at an all-time high, and where civilizational diseases are rare (diabetes, cancer). What do they eat? That's what we're going to see together.
  • The Paleolithic diet, considering that our body has not yet adapted to the radical change that has occurred since the Neolithic revolution that marked the advent of agriculture more than 10,000 years ago, and even less so since the industrial revolution.
  • Veganism and flexitarism, which allows a reduction in the consumption of meat, and to tend towards a "Blue Zone" type diet, with more vegetable fats, and more vegetables and legumes.
  • And finally, chrono-nutrition, which consists in giving importance to the timing of food intake.

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We are not going to apply these types of diets to the letter - although again this will depend on each person's goals and metabolism - but to draw inspiration from them and make the most of them. Don't worry, the different variants will be explained, so that you can appropriate the main principles of this ultra-healthy diet, while adapting it to your case (sedentary, sports, manual work, office work, etc...).

Other inspirations will be added to these types of food, in order to put in place this "food ideal" during the reading of this white paper, such as the highlighting of "superfoods" or the benefits of certain spices.

Important Reminders

Blooness food is not a diet. It's just a bunch of tips to adapt to everyday life in order to maximize the chances of giving our body the best possible fuel.

Moreover, it is not a low-calorie diet based on frustration and deprivation, since it is based on rich, generous meals that are geared towards the pleasure of eating.

Blooness does not replace any doctor. You can be followed if you need to.

Finally, it is not a dogmatic diet that would prohibit "deviations"! The objective is to transform the meals we usually take without paying special attention, into meals that your body will love to metabolize.

It is thus over time that it can work, while not refraining from pleasure meals, a drunken evening or a craving for fast food when the occasion arises, once in a while. In this way, we try to strive for the ideal, without falling into extremism.

 

Table of Contents

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Preamble and Summary (you are here)

Volume 1 - Introduction to the Basics of Nutrition

In this part, you will learn how to juggle the different terms that make up the lexicon of nutrition. Before getting into the hard stuff, it's wise to know the basics, and that's what this part 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 fibres
Focus on proteins
The complementarity of proteins
Focus on lipids

 

II. Micronutrients

In addition to macronutrients (proteins, carbohydrates, lipids), don't forget to understand the importance of micronutrients (vitamins and minerals) in order to get the most out of your diet.

The 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.

The minerals
> Major minerals: Calcium, magnesium, potassium, phosphorus, sulphur, sodium, chlorine.
> Trace elements: iron, zinc, copper, fluorine, iodine, chromium, selenium.

Conclusion of Volume 1

 

Volume 2 - the ultimate guide to ketogenic / keto and low-carb high-fat nutrition.

Now that you know the difference between carbohydrate, fat, vitamin D and mineral salt, you can rub shoulders with Volume 2 of the Blooness Guide, devoted to low carbohydrate nutrition. What's the point, why, for whom and how?

Summary and introduction of the ketogenic and low-carb guide

I. At the origins of the predominance of sugar and carbohydrates

Understand why and how sugar, and more generally carbohydrates, have formed the basis of our diet, against all dietary and health logic.

The birth of the sugar lobby
The theories of Ancel Keys
The fat hunt by the agribusiness lobby
The return to grace of fat

 

II. Introduction to Low Carb High Fat and Ketogenic Diets for Beginners

Carbohydrate reduction is the No. 1 pillar of the Blooness diet. In this part you will learn the basics and how to start this type of feeding.

The Low Carb High Fat diet
Understanding the Ketogenic Diet
CCHL or Keto, what's it gonna be?
What to eat on a ketogenic diet?
What to drink on a ketogenic diet?
Foods to be banned from the ketogenic diet / CHML

 

III. Ketogenic feeding and Low Carb High Fat, expert mode

The right ratio of Omega-3, 6 and 9
Cooking fat
Ghee butter, or clarified butter.
Magnesium in ketogenic diet or LCHF
The Importance of Sodium in the Ketogenic Diet or CFHA
Potassium in the ketogenic diet or LCHF
Vitamin D in a ketogenic diet or CFL: see the chapter "Vitamin D".
Conclusion on ketosis or low-carb food supplements

LCHF / Keto and fat loss
LCHF / Keto and Veganism
Ketogenic Diet and Cancer: Dr. Schwartz's Protocol

 

Volume 3 - The natural, organic and flexitarian diet of the Blue Zones

The Paleolithic Diet

Powering the Blue Zones
The Mediterranean diet
The Okinawa regime
The regime on the island of Ikaria
The diet of the Nicoya Peninsula
Loma Linda's regime
The regime on the island of Kitava, New Guinea
The regime in certain areas of India
The French paradox

 

Volume 4 - Blooness and sport: the ideal diet for sportsmen and women

Carbohydrates and weight gain
Focus on carbohydrate rebound
Sport and paleo diet
Sport and Blooness

 

Volume 5 - Guide to foods to be reduced or banned from our diet

Milk and dairy products
Saturated fats
Soybeans
The gluten

 

Volume 6 - The Ultimate Guide to Superfoods

Turmeric
Ginger
Flax seeds
Hemp seeds
Chia seeds
Coconut oil
Spirulina
Lawyer
Nuts and nuts

 

Volume 7 - Miscellaneous

Update on pro and prebiotics

The acid-base balance

Testosterone and Estrogen

The best food supplements

Tracks against the diseases of civilization

Diabetes
Cancer
Obesity

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