Science Based Diets.

science consensus is the most reliable thing we have right now.
science based diets are mostly unrefined vegan diets with some refined chemicals like vitamin b12 supplement, epa/dha omega 3 supplement, vinegar.
science based diets web site is dedicated to dr bill harris (vegan society of hawaii) who had 1 rule: if it has 0 fiber, do not eat it (main exceptions are vitamin b12 supplement, epa/dha omega 3 supplement, vinegar)(do not be fooled by fake food manufacturers who add refined fiber like inulin to fake foods made from refined chemicals).

0> if ill or on medication, do not make a diet change (or start an exercise program) without the care of a doctor.

1> refined chemicals mostly have 0 fiber, mostly have 0 micronutrients, mostly are high in calories particularly oils, butter, ghee, samneh, vegan butter, margarine, cheese. eating refined chemicals usually will prevent people from eating unrefined vegan foods. boiling foods and drinking the water used for boiling is a great way to increase water intake to make fiber work better.

instead of corn oil, replace with boiled (corn, hominy).
instead of soybean oil, replace with boiled soybeans.
instead of peanut oil, replace with boiled peanuts.
instead of coconut oil, replace with frozen coconut.
instead of sunflower seed oil, replace with unroasted sunflower seeds.
instead of flaxseed oil, replace with flaxseed powder (store in freezer).
instead of olive oil, replace with unsalted olives.
instead of avocado oil, replace with avocado.
instead of oils, replace with unroasted (nuts, seeds), boiled soybeans, frozen coconut, raw cacao beans, avocado, durian, unsalted olives.
instead of coconut milk for drinking or for cooking, replace with frozen coconut.
instead of milk fat, vegan milk, cheese, vegan cheese, butter, ghee, samneh, vegan butter, margarine, vegan margarine, mayo, vegan mayo, lecithin, replace with unroasted (nuts, seeds), boiled soybeans, frozen coconut, raw cacao beans, avocado, durian, unsalted olives.
instead of sweeteners, honey, maple syrup, sugar cane juice, blackstrap molasses, beet juice, replace with sweet (fresh fruits, frozen fruits, raw beets, boiled beets).
instead of date syrup, replace with fresh dates.
instead of orange juice, lemon juice, lime juice, grapefruit juice, replace with citrus peel powder like orange peel powder, lemon peel powder, lime peel powder, grapefruit peel powder.
instead of coconut juice, replace with frozen coconut.
instead of fruit juice, vegetable juice, replace with (fresh, frozen) fruits, boiled fresh vegetables.
instead of refined wheat flour, white rice powder, white rice, cornstarch, replace with boiled (farro, brown rice, corn, hominy).
instead of refined starch from mung beans glass noodles, refined starch from sweet potato glass noodles, replace with boiled mung beans, boiled sweet potato.
instead of refined starch from sweet potato, refined starch from potato, replace with boiled (sweet potato, potato).
instead of protein powder, vegan meat, vegan yogurt, replace with boiled (beans, peas, lentils).
instead of soymilk, tofu, yuba, replace with boiled soybeans.
instead of seitan, wheat germ, replace with boiled farro.
instead of salt, replace with boiled (sweet corn, sprouted grains, sweet potato, peas, winter squash, parsnips, ripe plantains, ripe breadfruit).
instead of salt, replace with low fat non starchy (fresh, frozen) fruits, if have money and time to eat large volumes.
instead of salt, replace with vinegar, (fresh, frozen) cranberries, herbs, spices, tomato, tomatillo, nutritional yeast, high fat vegan foods like unroasted (nuts, seeds), frozen coconut, raw cacao beans, avocado, durian, unsalted olives.
instead of vitamin c supplement, replace with (fresh, frozen) fruits, boiled fresh vegetables.
instead of multi vitamins minerals supplement, replace with daily vitamin b12 supplement, (raw, boiled) unrefined vegan foods.
instead of artificial vanilla flavor, natural vanilla flavor, replace with vanilla powder.
instead of artificial flavors, natural flavors, artificial colors, natural colors, replace with boiled fresh vegetables, (fresh, frozen) fruits.
instead of refined fiber like wheat bran, rice bran, replace with boiled (farro, brown rice).
instead of refined fiber like psyllium husk powder, inulin, guar gum, acacia fiber, replace with (flaxseed powder, chia seed powder, perilla seed powder)(store in freezer), boiled (fresh eggplant, fresh okra).
instead of chocolate, replace with raw cacao beans.
instead of salted debittered brewers yeast, replace with unsalted debittered brewers yeast, nutritional yeast.
instead of coffee, replace with boiled green coffee beans.
instead of green tea, replace with matcha.
instead of wine, replace with (fresh, frozen) grapes.

2> animal products have 0 fiber, have very few micronutrients, mostly are high in calories from obvious fat and hidden fat. eating animal products usually will prevent people from eating unrefined vegan foods. boiling foods and drinking the water used for boiling is a great way to increase water intake to make fiber work better.

instead of animal products for vitamin b12, replace with daily vitamin b12 supplement.
instead of animal products for energy, replace with boiled whole grains like farro, boiled tubers like sweet potato, boiled starchy vegetables (winter squash, parsnips), boiled starchy fruits (plantains, breadfruit), boiled chestnuts, boiled stem pith like sago (metroxylon).
instead of animal products for energy, replace with low fat non starchy (fresh, frozen) fruits, if have money and time to eat large volumes.
instead of animal products for flavor, replace with vinegar, (fresh, frozen) cranberries, herbs, spices, tomato, tomatillo, nutritional yeast, high fat vegan foods like unroasted (nuts, seeds), frozen coconut, raw cacao beans, unsalted olives, avocado, durian.
instead of animal products for protein, replace with boiled (beans, peas, lentils), unroasted nuts, unroasted seeds, boiled (whole grains like farro, tubers like sweet potato, fresh vegetables).
instead of eggs for protein, replace with boiled (flaxseed powder, chia seed powder, perilla seed powder)(store in freezer).
instead of dairy for calcium, replace with boiled (beans, peas, lentils), boiled fresh (kale, collards, mustard greens, turnip greens, arugula, bok choy, napa cabbage, cabbage, brussels sprouts, broccoli), (fresh, frozen) fruits (oranges, figs), unroasted (almonds, unhulled sesame seeds).
instead of sardines for epa/dha omega 3, replace with daily epa/dha omega 3 supplement.
instead of sardines for iodine, replace with boiled seaweed (nori, dulse, wakame, arame, sea lettuce).
instead of animal products for selenium, replace with boiled (mushrooms, fresh spinach, fresh bamboo shoots, fresh asparagus), boiled seaweed (nori, dulse, wakame, arame, sea lettuce).
instead of animal products for iron, replace with boiled (beans, lentils), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seeds, sunflower seeds, pumpkin seeds), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts).
instead of animal products for zinc, replace with boiled (beans, lentils), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seeds, sunflower seeds, pumpkin seeds), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts), boiled (fresh bamboo shoots, fresh asparagus).
instead of animal products for vitamin a, replace with boiled fresh vegetables, (fresh, frozen) fruits.
instead of animal products for vitamin b1, vitamin b2, replace with boiled (whole grains like farro, tubers like sweet potato, beans, peas, lentils, fresh vegetables), (fresh, frozen) fruits, unroasted (nuts, seeds), debittered brewers yeast, nutritional yeast.
instead of animal products for vitamin d, if not getting enough sunshine, replace with boiled mushrooms exposed to sunshine or uv light, boiled lichen.
instead of animal products for micronutrients, replace with boiled fresh non starchy vegetables, (fresh, frozen) fruits.

3> drink distilled water. water is a refined chemical but water is needed and fortunately, water has 0 calories.

4> for dental care, use floss, then toothbrush, then aloe vera juice as mouthwash.

5> before losing weight and still overweight, safer to do light exercise like walking, to avoid straining the heart. after losing weight and have normal weight, can exercise as much as possible, rest as needed.

references:
dietary guidelines for americans 2020-2025, Healthy Vegetarian Dietary Pattern.
Harvard T.H. Chan school of public health, healthy eating plate.
national diabetes prevention program, preventT2 curriculum and handouts.

written nov 30, 2023.
revised apr 13, 2024.
license: public domain.