Nutrition is a complex and, to a certain degree, controversial topic. On YouTube, high- and low-carb advocates compete with one another. Yet a high-carb, low-carb, keto, paleo, vegetarian, vegan, Mediterranean or raw-food-based diet is preferable to any type of diet which includes ready meals and, in particular, fast food. Even a vegan diet is not automatically healthy. For example, foods such as fries, crisps, vegan pizza (with white flour), soft drinks, wine, and beer are vegan but not particularly good for one's health.
All of the above diets recommend high quantities of local fruit and vegetables. Sweet desserts (with refined sugar) and other sweets rarely make the cut. Thankfully, many sugar substitutes provide real alternatives and are vegan.
My favourite dietary regimes are vegan (without fries and crisps), Mediterranean, and vegan-ketogenic, which I usually combine with sufficient raw foods, which I sporadically eat exclusively. Daily, I attempt to include dishes with lentils and hummus. I consume restricted amounts of wine, olive oil (linseed, rapeseed, walnut, thistle, and grapeseed oil just as often), and nuts, which form my daily drive towards a vegan, Mediterranean slow-carb eating regime.
The book* “Ernährungskompass” (“Nutritional Compass”) categorises, above all, olive oil as highly healthy. Rüdiger Dahlke's book “Peacefood” discusses the high quantity of omega 3 in the oil. Nevertheless, a low-fat diet is thought to be preferable. The amount of oil I should use remains unsettled for now. At the moment, I either practice moderation or forego it altogether. Renowned experts who suggest a vegan diet recommend eating only small amounts of nuts and seeds. Oils should be used sparingly or not at all. Perhaps Neal D. Barnard's books will help me to make up my mind. Interesting films include “What the Health “ and “Eating You Alive”.
In the following section, I will explore a few core messages that I consider interesting. For vegetarians and vegans, the standard high-carb diet is not the only option. Slow, low-carb, or keto diets can be just as easily implemented with some practice. Segments of the material are no longer up-to-date, as they refer to the beginnings of my dietary changes; however, they contributed significantly to the development of my current nutritional regime.
Meat, sausages and junk food were significant in my diet. As a result, making the changes required was a long process. Mostly, I no longer miss the so-called “tasty morsels”; however, the temptation remains. For this reason, I regularly investigate the benefits of a vegan Mediterranean diet and attempt to implement a diet containing purely raw, vegan and ketogenic foodstuffs.
The ketogenic diet has received many positive endorsements from those who have tried it and from experts. Refraining from eating sugar consistently does not just lead to a better quality of life for those with autism; it is also thought to enhance brain regeneration in cases of severe depression. Other essential factors include cardio training, consistent quality of sleep (up to 8 hours), the consumption of omega 3 as a dietary supplement and a range of fasting techniques. A positive consequence of lower insulin levels brought about by forgoing sugar is increased growth hormone secretion.
If the ketogenic diet were implemented strictly – 60 per cent fats, 35 per cent proteins and 5 per cent carbohydrates – the blood would be amply supplied with ketones. These would replace sugar, allowing you to stay awake and productive all day without caffeine. This is because growth hormones and ketones are better stimulants than any energy drink could be.
That is, of course, only partly true. During every meal, insulin is secreted, regardless of what one eats. Nevertheless, the quantity is much smaller than it would be if a diet rich in carbohydrates were to be followed. Anyone willing to forego starch and sugar will be less tired after a meal and will not become immediately hungry. Furthermore, it is easier to maintain one's weight with a ketogenic diet.
I primarily use the ketogenic diet to smooth the transition to fasting. As mentioned, many delicious ketogenic meals can be enjoyed as part of a vegan, nutritious, or raw food-based diet. In the coming months, I have made it my goal to exclusively, or rather constantly, provide my brain with ketones.
Gradually, I began to inform myself more about different nutrition-related topics and concluded that the high quantity of cheese and meat products in the ketogenic diet is unhealthy in the long term. In my first attempts to follow a ketogenic diet, large amounts of meat (even cold cuts) and cheese formed part of my meal plans.
As previously mentioned, when I follow low-carb or ketogenic diets, I follow them exclusively. I use vegetable fats in moderation or altogether forgo them temporarily. Currently, I am paying attention to my state of health with and without fats and am looking into the optimal way to supply the brain with nutrients. It is comprehensible that a low-fat, vegetarian diet may quickly act to improve circulation and prevent many diseases.
Should you find it challenging to make the change towards a completely vegan diet, it is worth reading the book “Der Ernährungskompass” (“The Nutritional Compass”) (simply click on books within this blog). Consuming a small amount of high-quality meat, taken exclusively from grass-fed animals, does not harm. According to the “Nutritional Compass”, cheese and unsweetened yoghurt even increase one's life expectancy. Nonetheless, I believe it to be recommendable to observe one's state of health when no milk products are consumed.
As far as I know, the “China study” so often quoted by vegans only takes into account the harmful effects of regular, industrially processed meat and dairy products. However, I would like to point out that the consumption of milk – which is only meant to be used for raising calves at a fast rate – is most likely unbeneficial. I used to think that lactose intolerance was a rare and singular occurrence. In fact, the opposite is true, as most of the world's population is lactose intolerant.
My new strategy and daily eating habits
This brings me back to my philosophy or principle. I need to make some changes. To reach my dietary objectives, I afford myself the odd “day of indulgence.” I use a similar strategy for my training. On such rare days, I allow myself a few small sweet treats, possibly a few crisps or a beer. Indeed, vegan burgers are industrially processed.
Nevertheless, they are a good alternative to meat. A few different types are cooked using diverse ingredients and sometimes taste even better than meat. A vegan diet demands creativity, and by now, I find it easy to live up to this demand.
Before the change to veganism
To ease myself into the ketogenic diet, I tried out the low-carb diet. One difference to the slow-carb diet was that I could eat practically any kind of cheese (this is also the case in the ketogenic diet). All food containing less than five grams of sugar was allowed as a rule. Due to the sugars contained in fruits, these had to be excluded. This also applies to certain vegetables, such as carrots. Despite their high quantity of carbohydrates, lentils formed a part of the diet. Even now, a quarter of my meals are made of lentils. This could result in the entire effect of the ketogenic diet being lost. On the one hand, eating lentils instead of meat was easier financially. On the other hand, this allowed the protein requirements to be met. Moreover, the body uses up more slowly the carbohydrates contained in lentils.
Lentils and their advantages and disadvantages:
Kidney problems: people with reduced kidney function, such as kidney stones, should not consume pulses. Tip: cider vinegar and ginger serve to clean out the kidneys and prevent kidney stones.
Wind: After adjusting to this diet for a month, I had no more problems with wind. Before cooking lentils, it is advisable to soak them in water overnight. This not only helps to avoid wind but also releases vitamins and nutrients. If you have negative experiences with lentils and wind, it is recommended that you buy small, yellow lentils—particularly when used regularly and at the start.
Muscle growth and regeneration: Organs and muscles constantly require protein. Lentils contain the essential amino acids necessary for muscle growth and bodily function.
Improved digestion: The dietary fibres contained in lentils are suitable for the digestive system and act to counter constipation.
Heart health: Lentils contain fat-free proteins and thus promote heart health. The magnesium contained in lentils has a positive effect on the cardiovascular system and reduces blood pressure.
Prevention of arteriosclerosis and dementia: Lentils and the antioxidants contained within them may help to prevent arteriosclerosis. Free radicals are also neutralised, positively affecting the brain and slowing ageing.
Prevention of cancer: international studies have shown that lentils act to control the growth of cancer cells.
Lentils are a source of Vitamin B, which reduces tiredness, improves concentration and drive, and strengthens the immune system. I personally no longer wish to go without the vitamins contained in lentils.
Weight management: Lentils are filling.
Healthy nervous system: Lentils contain vitamins and minerals that help strengthen the nervous system and improve brain function.
Source of iron: Lentils contain a lot of iron and thus promote the production of haemoglobin. Haemoglobin is, among other things, responsible for oxygen distribution.
Lentils improve electrolyte activity.