Science Based Diets.

science consensus is the most reliable thing we have right now.
science based diets are mostly unrefined mostly vegan diets with some refined chemicals like vitamin b12 supplement, epa/dha omega 3 supplement, vinegar, and maybe eat some animal products about once a month, maybe use some animal based flavoring daily.
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 (frankenstein unhealthy mixes which are not foods) made from a mix of refined chemicals). all animal products and most refined chemicals have 0 fiber. refined fiber is not needed in unrefined vegan diets.
unrefined vegan foods will have fiber, micronutrients and water. boil dry unrefined vegan foods with plenty of water or drink plenty of water bec water is needed for the fiber to work. if fiber has been removed, usually the micronutrients have also been removed. do not eat in restaurants to avoid food poisoning (my mother died from restaurant food poisoning).

0> This free brief diet guide is for adults, not including life stages of pre pregnancy, pregnancy and lactation, not including athletes. if ill or on medication, do not make a diet change (or start an exercise program) without the care of a doctor. Excess weight usually accumulates slowly over many years. Usually safe to lose about 5% of weight in 6 months. Too rapid weight lost can result in losing the gallbladder.

1> refined chemicals mostly have 0 fiber, mostly have 0 micronutrients, mostly are high in calories particularly oils, butter (similar to butter are ghee, samneh), vegan butter, margarine, vegan margarine, cheese, vegan cheese. refined chemicals are not foods and are fake foods. not foods or fake foods made up of a mix of refined chemicals like refined protein and refined fiber are frankenstein unhealthy mixes. honey is a refined chemical and should follow science consensus rather than tradition. traditional sago (metroxylon) has fiber so avoid brands with 0 fiber. eating refined chemicals usually will prevent people from eating plenty of 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.
A pill of refined chemicals like multi vitamin mineral supplement is just a tiny fraction of the thousands and thousands of micronutrients found in unrefined vegan foods. Unrefined vegan foods will have less heavy metals bec refining and processing adds plenty of heavy metals from machines.

instead of corn oil, replace with boiled hominy.
instead of soybean oil, replace with boiled unrefined 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 unrefined 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 boiled unrefined soybeans, unroasted (nuts, seeds), raw cacao beans, frozen coconut, avocado, durian, unsalted olives.
instead of sweeteners like honey, maple syrup, sugar cane juice, blackstrap molasses, beet juice, glycerin, replace with low fat (fresh, frozen) non starchy fruits, (raw, boiled) beets as sweeteners.
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) non starchy fruits, boiled fresh non starchy vegetables.
instead of refined wheat flour, white rice powder, white rice, cornstarch, replace with boiled whole grains (kamut, brown rice, hominy).
instead of refined starch of mung beans glass noodles, refined starch of sweet potato glass noodles, replace with boiled unrefined mung beans, boiled unrefined sweet potato.
instead of refined starch from sweet potato, refined starch from potato, replace with boiled unrefined (sweet potato, potato).
instead of refined starch from cassava (yuca) called sago (tapioca), replace with boiled unrefined cassava (yuca), boiled sago (metroxylon)(use brands with fiber).
instead of protein powder, defatted peanut flour, vegan meat, vegan yogurt, replace with boiled unrefined legumes like great northern beans (soybeans are high fat), unrefined unroasted peanuts (are high fat), boiled whole grains (kamut, brown rice, hominy, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye, quinoa).
instead of soymilk, tofu, yuba, replace with boiled unrefined soybeans.
instead of seitan, wheat germ, replace with boiled whole grain kamut.
instead of salt, replace with boiled unrefined sweet foods (peas, sprouted legumes, sprouted grains, sweet potato, taro, winter squash, ripe plantains, ripe breadfruit, carrots, parsnips).
instead of salt, replace with low fat (fresh, frozen) non starchy fruits, (raw, boiled) beets as sweeteners.
instead of salt, replace with low fat (fresh, frozen) non starchy 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, boiled fresh vegetables, boiled seaweed, boiled mushrooms, boiled unrefined legumes like great northern beans (soybeans are high fat), (fresh, frozen) fruits, herbs, spices.
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 whole grains (kamut, 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 unroasted coffee beans (green coffee beans).
instead of green tea, replace with matcha in cooking.
instead of hibiscus tea, replace with hibiscus in cooking.
instead of wine, replace with (fresh, frozen) grapes.

2> all animal products have 0 fiber, have very few micronutrients, mostly are high in calories from obvious fat and hidden fat. animal products are junk foods. in primitive times, animal products were important survival foods but based on science consensus, they are not healthy and should follow science consensus rather than tradition. eating animal products usually will prevent people from eating plenty of 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.
Animals are high on the food chain and accumulate over their lifetimes more pollutants including heavy metals, micro plastics and radioactive particles. Mycotoxins are found in plant foods but based on science consensus, unrefined plant foods are the healthiest foods (the production of hominy removes most mycotoxins so use hominy instead of unnixtamalized corn).

instead of animal products for vitamin b12, replace with daily vitamin b12 supplement.
instead of animal products fat for energy, replace with boiled whole grains (kamut, brown rice, hominy, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye, quinoa), boiled unrefined tubers like (sweet potato, potato, cassava (yuca), yam, taro), boiled fresh starchy vegetables (winter squash, parsnips), boiled starchy fruits (plantains, breadfruit), boiled chestnut, sago (metroxylon)(use brands with fiber).
instead of animal products fat for energy, replace with more expensive low fat (fresh, frozen) non starchy fruits, if have money and time to eat large volumes.
instead of animal products fat for energy, replace with more expensive high fat unrefined vegan foods like boiled unrefined soybeans, unroasted (nuts, seeds), raw cacao beans, frozen coconut, avocado, durian, unsalted olives, if have money and want to gain weight.
instead of animal products for flavor, replace with vinegar, (fresh, frozen) cranberries, herbs, spices, tomato, tomatillo, nutritional yeast, high fat unrefined vegan foods like unroasted (nuts, seeds), frozen coconut, raw cacao beans, unsalted olives, avocado, durian.
instead of animal products like meat for protein, replace with boiled unrefined legumes like great northern beans (soybeans are high fat), unroasted nuts, unroasted seeds, boiled whole grains (kamut, brown rice, hominy, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye, quinoa), unrefined tubers like (sweet potato, potato, cassava (yuca), yam, taro), fresh vegetables, seaweed, mushrooms).
instead of animal products like eggs for protein, replace with boiled (flaxseed powder, chia seed powder, perilla seed powder)(store in freezer), boiled soybeans.
instead of animal products like dairy for calcium, replace with boiled unrefined legumes like great northern beans (soybeans are high fat), boiled fresh (kale, collard, mustard greens, turnip greens, arugula, bok choy, napa cabbage, cabbage, brussels sprouts, broccoli), boiled fresh nopales, (fresh, frozen) fruits (oranges, figs), unroasted (almonds, unhulled sesame seed powder).
instead of animal products like sardines, cod liver, clams, mussels, oysters for epa/dha omega 3, replace with daily epa/dha omega 3 supplement.
instead of animal products like sardines, cod liver, clams, mussels, oysters for iodine, replace with boiled seaweed.
instead of animal products like clams, mussels, oysters, for iron, replace with boiled unrefined legumes like great northern beans (soybeans are high fat), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seed powder, sunflower seeds, pumpkin seeds), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts).
instead of animal products like clams, mussels, oysters, for zinc, replace with boiled unrefined legumes like great northern beans (soybeans are high fat), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seed powder, sunflower seeds, pumpkin seeds), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts), boiled (fresh bamboo shoots, fresh asparagus).
instead of animal products for selenium, replace with boiled (mushrooms, fresh spinach, fresh bamboo shoots, fresh asparagus), boiled seaweed.
instead of animal products for vitamin a, replace with boiled (fresh vegetables like greens, bitter melon), (fresh, frozen) fruits like cantaloupe.
instead of animal products for vitamin b1, vitamin b2, replace with boiled whole grains (kamut, brown rice, hominy, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye, quinoa), unrefined tubers like (sweet potato, potato, cassava (yuca), yam, taro), unrefined legumes like great northern beans (soybeans are high fat), fresh vegetables like spinach)), (fresh, frozen) fruits, unroasted (nuts, seeds), boiled mushrooms, unsalted debittered brewers yeast, nutritional yeast.
instead of animal products like sardines, cod liver, 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 vegetables, boiled seaweed, boiled mushrooms, boiled unrefined legumes like great northern beans (soybeans are high fat), (fresh, frozen) fruits, herbs, spices.

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 and or matcha tea 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:
scientific report of the 2025 dietary guidelines advisory committee, 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 mar 11, 2025.
license: public domain.