Low-carb, high-fat, high-fiber diet supplies the ingredients to nourish not only a healthy microbiome but also a healthy brain. A diet that keeps blood sugar balanced keeps gut bacteria balanced. A diet high in fiber (vegetables & whole fruits) feeds the good gut bacteria & produces the right balance of those short-chain fatty acids to keep the gut lining in check. A diet devoid of injurious gluten will further tip the scales in favor of healthy gut ecology as well as healthy brain physiology. An ideal plate in the Brain Maker protocol consists of a main portion of vegetables (2/3 of your plate) & about 100gm of protein (meat & animal products as a side dish). Get your fats from those found naturally in protein, from ingredients used to prepare the protein dish & vegetables, such as butter & olive oil, & from nuts & seeds. The beauty of this diet is that you don't have to worry about portion control. If you focus on what you eat & stick to these guidelines, your body's natural appetite control systems kick into gear & you eat the right amount for your body & energy needs. Above extract is from the book Brain Maker by the author of Grain Brain.
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Eat animal fats
Don't fear fat. Eating saturated fat will not make you fat. Eating refined carbs will.