What is the BEST diet? Part 3 - What to eat


So on part 2 we went over on what NOT to eat and why. Here's what you can and SHOULD eat, and I realize that both vegans and carnivores will be screaming by the end of this post, but the list below is after 20+ years of research (through studies, books, and nutrition, gut microbiome, sport science and disease prevention university courses), along with trial and error on my body, what works for me and people I've advised, and what SHOULD work for most people (especially if you also follow first my regimen on how to clear your gut from pathogenic bacteria).

Why eat these foods

I will be doing separate posts on WHY to eat these foods, and how, but each food group needs to be explained in detail, so I can't give out all the info here. This post is purely a list of what to eat for:

  • longevity
  • good health
  • disease prevention and treatment
  • a robust immune system
  • meeting ALL your micronutrients through food ALONE without the need of supplements
  • fat loss
  • muscle growth
  • balanced and efficient hormonal function
  • a diverse gut microbiome
  • good digestion

The list (in order of most health benefits)

  • Legumes / pulses / beans (lentils, chickpeas, black eyed peas, soy etc), preferably organic
  • Vegetables (zucchini, cucumbers, potatoes, carrots, tomatoes, leafy greens, okra, garlic, onions, etc), preferably organic, local and in season
  • Extra virgin olive oil 
  • Fermented foods (kefir, sauerkraut, kimchi, miso, tempeh, cultured yogurt, sourdough bread etc)
  • Herbs, spices, herbal teas etc (basil, parsley, coriander, turmeric, cayenne pepper, black pepper, mint, green tea, cinnamon, iodized salt, Himalayan pink salt, black rock salt etc)
  • Full fat dairy (pasture raised / grass fed cows, organic, unsweetened)
  • Honey (prefer organic, 100% real honey)
  • Nuts and seeds (peanuts, pecans, walnuts, almonds, chia seeds, flaxseeds, pumpkin seeds etc), preferably organic
  • Fish (salmon, hake, cod, swordfish, tuna, sardines etc), preferably wild caught if available
  • Poultry (eggs, chicken, turkey), preferably organic and pasture raised, lean (for the meat, eat your eggs whole) and unprocessed
  • 100% dark chocolate (no sugar or artificial sweeteners added, 10-20g per day tops)
  • Fruits (anything local, in season and organic, in moderation / limited intake)
  • Red meat (lean, unprocessed, in moderation. Prefer beef, lamb, etc. Avoid pork!)
  • Certain whole grains (bulgur, oats, whole wheat bread)
  • I hope I'm not forgetting anything 🤔  (I should have written this post when I'm hungry 🤣)

Before you start your objections

If you think this is a restrictive diet just because it doesn't contain any of the foods mentioned in Part 2, then 1) read Part 2 on why you shouldn't eat them, and 2) you must probably still have an addiction to them, you'll be fine in 2-4 weeks once you cut them cold turkey and eat the above in recipes that taste good to YOU.

On the other hand, if you think this diet includes things that shouldn't be consumed, then I would advise you to spend some time taking some nutrition / malnutrition and gut microbiome courses to understand how your body works (or you can just subscribe to the ZenGainz newsletter and I'll explain it all to you for free).

On an "ethical/moral" standpoint, realistically a vegan diet won't do jack for the planet, as it has MUCH bigger things to worry about (I could list them all for you if you like but that's for another post). What you could do instead is buy organic and unprocessed to support the farmers who care for the environment and proper living conditions for the animals. 

And if your concern is that animals and their byproducts (milk, honey) shouldn't be consumed, may I remind you that we have more than 500 identified plants that are carnivores (and more are being discovered every day). Man has been on this planet for 2,5 million years. Chances are you and I wouldn't be here today if they didn't hunt to survive.

As for the calorie perfectionists, if you read my other posts and eat only once a day, you won't have a problem (nor need to calorie count).

And if you're worried about mercury and microplastics in fish, for mercury you won't need to worry if you eat in moderation and again, just in your one meal a day. And recently they found that microplastics are in the air we breathe, so...  what can you do? 🤷🏻‍♀️ Eat the fish, it's good for you!

 Stay tuned for the posts on EACH of these foods, on exactly why you need them in your diet.

Disclaimer: This YT channel & Blog are a documentation of my health journey. The content is based on what worked for me and is for informational purposes only, not a replacement for medical advice from a professional. I’m NOT a doctor, nutritionist, dietitian, coach, nor a personal trainer. Furthermore, we are all different and my results may not reflect your own. Any action you take upon the information provided by ZenGainz is strictly at your own risk.