How to put together a Healthy Diet in 3 SIMPLE Steps | Science-Based

Wonderful summation, and many answers to the ubiquitous and confusing diet questions.
People should have a high degree of confidence in what Dr. Gil is presenting.
In numerous other videos I have seen him objectively weigh statistical evidence from many studies
enough to know he does not leap to conclusions or advice without a lot of research and thought.

my body doesn't metabolize vitamin B1, so i take about 4 times the RDA for that, if i'm not eating a lot of leafy greens i will have some spirulina and nutritional yeast to help me out.

I eat low to zero oxalate, I eat mostly tomatoes, carrots, cucumber, etc very low oxalate foods

Good advice from a man who sounds like he collects protection money from local businesses. 🙂 YouTube needs more channels of this kind. Thank you.

I am done with diet culture. I am currently just learning to eat when hungry, stop when full, and to trust my own body again. I can lose weight with any of the crash diets but none are sustainable for me. I just want to eat. Treats overall for special occasions as it should be.

fantastic advise!!! Thank you!!! 👏🏻👏🏻👏🏻👏🏻

Divorce the hype should probably be number 1 for YouTube watchers😊

Maybe the best video on YouTube concerning diet

Examples, patterns and clickbait to watch for regarding "food hype":
– These XY food will kill you. (after watching a long video, you find out they are ok with moderation for most people)
– This particular X food will give you X more year. (super food hype)
– Avoid these food mistakes (probably nonsense about things you already know)
– What happens to your body if you eat X food each day (single-super-food hype)

– Feel free to add more!

Finally! A voice we can all benefit from! Thank you! ❤

Are potatoes and sweet potatoes good or bad???

Finally some scientific advice on this topic, thank you so much for making me less confused.

Not buying it that artificial sweeteners are ok. Other than that, good advice. Eat real food. Balance out and vary your diet.

Thank you so much Sir ❤❤❤❤❤❤🎉

I would put vitamin D on the list of necessary supplements at least in the North. The polar night is dark and long, and most of the year we can’t get the sun exposure needed for maintaining sufficient level of vitamin D.

I think this is an excellent video (the best I have come across), but I think there is something missing that I have found: you MUST make sure you get ALL of your micronutrients (US RDA or EU RDA) and you likely won't get them all from food unless you go to great lengths. I ate extremely healthy, but my hair started falling out…I wasn't getting enough iodine (I don't typically eat table salt). I started having mood issues….found out I wasn't getting enough calcium (even though I was taking a supplement, which I then doubled the amount), because I don't drink milk. I think everyone should track their food intake to get a baseline and then tailor a supplement strategy based on their dietary habits. There are other health issues you can have if you have slight miconutrient deficiencies over the long term. Who knows, maybe I am the only person who has had these issues…if that is the case, please pretend I never posted this. 🙂

Best nutrition video on youtube. No BS!!

Nice and simple

If everyone got rid of the highly processed food (chips and soda for example) and ate real food they'd get healthier than they are right now.

Are these foods good to lower ldl? Do you have any favorite cookbooks or resources that are helpful for this?

You cannot get near the amount of protein from a serving of lentils as you can from a serving of the animal foods he lists. One of the advantages in lentils is fiber and fiber reduces protein, digestion, and absorb ability.

Fifteen years ago I was diagnosed with blocking coronary arteries and was told I needed to keep my weight in check. I was given a diet which prioritised carbs and was very low fat which I followed religiously and I put on weight. Long story short I did a lot of research into the literature and came up with my own low glycemic (ie sugar) load diet and lost the weight. I continued my research and later published four books on weight control (all now out of date and unpublished).

I had been appalled at the standard of research and analysis before 2000 and the bickering between the low fat and low carb camps did research no favours. One light in the darkness was Professor Chris Gardner’s work showing there is no one size fits all diet.

I was considering updating my books when I found you channel and the Physionic channel of Nic Verhoeven which give informed and qualified analysis of health topics. This discovery has saved me a lot of time and I don’t have a lot of that at 79. No need to update my books- it is all here. I urge anyone who wants to understand real science on nutrition to follow both channels.

This video puts everything I might have said into a nutshell and ought to go viral. Job done. Thank you.

This channel deserves much more attention, videos are simple and to the point and no selling stuff.
More importantly, he’s realistic

The best ever presentation… eat verity of healthy, real, whole food meals… don’t overeat, avoid highly processed, refined foods…move your body etc ❤

Love it! Only now that I’ve started watching you do I realize how ridiculous many of those influencer “experts” sound

Home made long and slow cultured milk in yogurt maker as breakfast with blueberries added, Pure protein or Barebells protein bar for breakfast, Big salad with romaine, cukes, carrots, peppers, celery, olives, add a habanero, blue cheese dressing and parm, add a half a chicken breast to salad nice power lunch, one more protein bar Barebells or Pure protein snack, dinner is optional, Greek yogurt with fruit, or some other protein source. I am 60 and run a bit more than 10K every other day average max bpm 167 resting low bpm 45……I used to row when I was 20 so I like running especially with husky malamute mix dogs….😂

Just don't eat things that you couldn't produce in your own kitchen. Produce really most things in your own kitchen. For example I produce my own sausage. It is a time consuming process and a lot more expensive then buying cheap sausage. So we only eat it in very moderate amounts.

Thank you because I hate kale and smoothies, which makes me gag 😅

Thank you. So helpful! Just one question: Does eating dairy or banana with blueberries and other berries compromise the bioavailability of the anthocyanins and other antioxidants? Just wondering, as we often see healthy food examples showing them mixed, yet the literature suggests eating them separately.

I appreciate the solid science-backed information you present! Right after you were talking about avoiding proprietary supplements an ad came in that was Steve Bannon selling one! Oh the irony! 😂

Editors Note: It’s HIGH fat or carbs NOT hi as in hello.

Dr Carvalho is a blessing to have.

At last! The voice of reasoned sanity. Thank you Sir 🙏🏽

Yes, the influencer hype of foods are poison! You MUST eat these few foods! So true – and they usually try to sell us a product. Thanks for this video!

What I like about this doctor is he backs things up with trials and when he sees new information to the contrary he will address it.

Yep way too much extremism in the diet space, I think somewhere in the middle is the ideal spot with some sensibility and don't be hyper focused on it

Tracking macros has been a game changer, forces you to control proper quantity and quality

I think we are bombarded with eat your protein and even to the point of putting cottage cheese in EVERYTHING. Gil, if we eat like your example week, do we have to track macros??

Excellent no nonsense video. Thankyou. 😊

Most people with sugar addiction,carb addiction know all of this. They know what is healthy. Broccoli, some nuts, coffee instead of coca-cola etc. It is the TASTE, the addiction to these crap products. That is het hardest part, it is a mental thing.

Wow blown away. This is so good!!

Nutrition made simple: eat plants.

Should we still consume vegetable oils?

capitalism is the greatest impediment to optimal health

Great summary of all the popular topics

Wowsers!!!!

This video is great! I watch videos for motivation on healthy eating and being grounded in reality of good nutrition science.

So much bad info that steers people wrong. however, it just so happens that most of these fad diets actually are at least slightly better than the standard American diet (also known as SAD diet).

Very useful and lines up with my ideas on food, although I do eat lower carb as I get older, but nothing like keto!!

Thanks ❤ Great as always

Hi Gil. Do you have video on L-theonine, and /or. Apigenin? Since you had a panel on antiaging meds