EAT
Eat when you are hungry! Stop when you are satisfied.
 
Meat: Beef, pork, lamb, game and poultry.

Fish and seafood: Preferably fatty fish such as salmon, mackerel or herring, sardines, and lobster.

Eggs: All kinds.

Vegetables
Vegetables that grow above the ground.
 
Natural Fats
Butter, cream, coconut oil, avocado oil, olive oil: Eat and cook with whole, natural, full-fat ingredients.

Dairy
Full fat

Nuts & Berries
Brazil nuts, macadamia and almonds. 
Raspberries, strawberries, blueberries.

Drinks
Water
Coffee and tea
 
AVOID
 
Sugar: (natural and artificial): Soft drinks, candy, breakfast cereals etc.
Starchy Foods: bread, pasta, rice, beans and potatoes, grains
Industrial fats: Margarine, Canola oil, Soybean oil, Most seed oils
Beer: Full of rapidly absorbed carbs.
          OK options: Dry wines, whisky, vodka, and cocktails with no sugars or sugared mixers
Fruit: High carb fresh and dried fruit

Packaged foods: All
Low-Fat Foods: All

By Franziska Spritzler, RD, CDE, medical review by Dr. Bret Scher, MD – Updated March 23, 2021 Evidence based
When it comes to weight, calories are often talked about but frequently misunderstood. Indeed, whether counting calories is actually helpful for losing weight is debatable. Read on to learn about calories and their role in weight regulation on low-carb and keto diets.

Resistant starch is a tool to use on your health journey. Change out your rice and potatoes hot from the stove and learn how to prepare them to keep glucose low, improve gut health, increase the “feeling” of fullness and more. Below is a great article.

What is Resistant Starch? 
Article Link
“Do not restrict your diet. Include all macronutrients. This is why fasting is so great. You can include all macros to create a diverse diet that will help create a healthy gut. Resistant starches should be included in your eating window or feasting time.
You may have already heard something about resistant starch. Maybe that it’s for good for weight loss and controlling glucose? If you haven’t heard about it, now is your time to learn more.
Let’s start with the definition.
Resistant starch is:
a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut. There are several types of resistant starch. They are classified by their structure or source. More than one type of resistant starch can be present in a single food.
Benefits of Resistant Starch
When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.
Foods Sources
Foods that contain resistant starch include:
* Plantains and green bananas (as a banana ripens the starch changes to a regular starch)
* Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
* Whole grains including oats and barley
* Cooked and cooled rice
The amount of resistant starch changes with heat. Oats, green bananas, and plantains lose some of their resistant starch when cooked. Another type of resistant starch is made in the cooking and cooling process. Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled.
How to Add Resistant Starch to Your Diet
* Try cooking rice, potatoes, beans, and pasta a day in advance and cool in the refrigerator overnight. It’s ok to reheat the starch before eating. Reheating doesn’t decrease the amount of resistant starch.
* In place of cooked oatmeal, try uncooked oats soaked in yogurt, milk, or a non-dairy milk and refrigerate overnight (often called overnight oats).
* Add lentils to a salad or soup.
* As a partial flour replacement try green banana flour, plantain flour, cassava flour, or potato starch. Resistant starch will be lost when baking or cooking with these flours. You can also supplement with a small of amount (1-2 teaspoons) sprinkled on your food.

I like to emphasize the importance of doing your own research to improve your health. Many doctors today are uneducated about the medical science behind nutrition and the profound negative effects our food choices can have on our health. I was shocked to learn that doctors on average receive only 4 hours of nutritional science in medical school. 

A few things I've learned:

• No food manufacturer cares about your health. They are only interested in profit and creating a product that is palatable and shelf stable.
• We should not eat more than 3 meals a day. Our meals should all take place within and 8 hour time period.
• Healthy, natural fats are good for us. Butter, eggs, properly raised animal protein with fat are all good for us.
• Seed oils are very inflammatory. They are in almost every highly processed packed food available. 
• Your body is self regulating when it comes to salt. Your body will eliminate excess salt. 
• Low salt can actually increase your insulin resistance.
• Sugar is the white powder that we should be most concerned about.
• Sugar makes you hungry
• We are not meant to be obese. 

BOOKS you should read or listen to:
The Big Fat Surprise 
Delay Don’t Deny 
Fast, Feast, Repeat
The Obesity Code
​The Diabetes Code 
The Complete Guide to Fasting 
​Dinner Plans-Eat Vintage
​Lies My Doctor Told Me
​The Salt Fix

I highly recommend this movie.It answers these questions:
1. Why am I always hungry?
2. Why don't "diets" work?
3. What really causes weight gain?
4. How can I lose weight and get healthy?
5. How did the FDA and the AHA get it so wrong?
6. How can we put T2 diabetes into remission?
Everyone should to watch this film. It is available on Amazon Prime, and is worth the fee to watch.

Vegetable oils should not be a part of your diet”-Dr. Mark Hyman��As I learn more about the bodies natural ability to extract the nutrients it needs from a “real foods” or “whole foods” based diet, I have become a firm believer that we can get all the vital nutrients we need from a nutrient dense diet. Reducing carbohydrates, consuming high quality fats, and removing highly processed “frankenfoods “ and industrialized seed oils from our diets are important steps to quality nutrient absorption.
As part of a “real foods” diet I suggest you make your own vinaigrette, its easy and you will save $$$$$!
I make a simple vinaigrette in a wine bottle or other bottle. I leave it on the counter (no preservatives needed for oil and vinegar) and use it often. If I want a creamy dressing, I add some of my vinaigrette to a few tablespoons of mayonnaise (Sir Kensington’s Avocado Mayo).
My vinaigrette recipe:
1-2 tsp Dijon mustard
1/3 c Bragg’s Apple Cider Vinegar
2/3 to 1 cup olive oil
Combine in a bottle and shake. Season your salads with salt and pepper and add all kinds of fresh herbs with your greens. Enjoy!
Interesting-�Over consuming vegetable and seed oils high in Omega 6 significantly increases:
Heart disease
Type 2 diabetes
Obesity
Metabolic syndrome or pre-diabetes
Irritable bowel syndrome
Inflammatory bowel syndrome
Macular degeneration (eye damage and blindness)
Rheumatoid arthritis
Asthma
Cancer
Psychiatric disorders
Autoimmune disease

https://www.ecowatch.com/dr-mark-hyman-why-vegetable-oils-should-not-be-part-of-your-diet-1882164589.html?fbclid=IwAR3OU2c-XIBMhoP2ISZhDslbzKSlOMSpURWaGl7ttpFV9URPimDVM-_8y8I