HOW TO EAT HEALTHY FOOD EVERYDAY ON A BUDGET

Find below how to eat healthy food every day on a budget. The best tips eat healthy food, save money, feel strong, be in good body shape & away from doctors.

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HOW TO EAT HEALTHY FOOD EVERYDAY ON A BUDGET

According to Wikipedia, Ketone bodies are water-soluble molecules or compounds that contain the ketone groups produced from fatty acids by the liver (ketogenesis).

Ketone bodies are readily transported into tissues outside the liver, where they are converted into acetyl-CoA (acetyl-Coenzyme A)—which then enters the citric acid cycle (Krebs cycle) and is oxidized for energy. 

These liver-derived ketone groups include acetoacetic acid (acetoacetate), beta-hydroxybutyrate, and acetone, a spontaneous breakdown product of acetoacetate which is excreted.

Ketone bodies are produced by the liver during periods of caloric restriction in various scenarios:

• low food intake (fasting)
• carbohydrate-restrictive diets
• starvation
• prolonged intense exercise, alcoholism, or during untreated (or inadequately treated) type 1 diabetes mellitus.

Ketone bodies are produced in liver cells by the breakdown of fatty acids.

They are released into the blood after glycogen stores in the liver have been depleted. (Glycogen stores typically are depleted within the first 24 hours of fasting.)

Ketone bodies are also produced in glial cells under periods of food restriction to sustain memory formation.

Apart from the three endogenous ketone bodies, other ketone bodies like β-ketopentanoate and β-hydroxypentanoate may be created as a result of the metabolism of synthetic triglycerides, such as triheptanoin.

The above bad carbs activate your insulin levels and increase triglycerides.

You should have a triglyceride measurement lower than 100.

It is been mentioned that people with 120+ triglyceride counts are likely that their liver is not working properly and will die in the next 15 years. 

80% of people dying from myocardial infarction and cerebral infarction (stroke) are because of high levels of triglycerides. 

If you do not eat carbohydrates (carbs), you will then not activate insulin.

As having very low intakes of carbs while having great animal protein and animal fat in our diet, you will only activate glucagon and you start to disintegrate triglycerides into free fatty acids and those free fatty acids are used as energy so then triglycerides will not be accumulated in your body.

That’s why the most important thing you can do for your health, in the long run, is to lower triglycerides and reduce carbs (to just vegetable carbs to a max of 40 grams a day); this way you do not activate insulin which is the most common cause of disease especially auto-immune diseases. 

Triglycerides go high when eating both fat and carbs. But if you only eat protein and animal fat while avoiding all carbs, then you will be able to lower your triglycerides. 

When reducing carbs, the most important thing is that you are compensating with the best food available as per below. 

HOW TO EAT HEALTHY FOOD EVERYDAY ON A BUDGET

Whether you want to get healthier, fitter or simply for weight loss, you want to research and try healthy foods that can take your health to the next level.

10. TEAS

• Green tea is packed with antioxidants, flavonoids, and catechins. Green tea has a high level of catechins. In particular, it contains epigallocatechin gallate or EGCG. It’s thought that EGCG is responsible for most of green tea’s health benefits. One study found that catechins may kill influenza viruses. Green tea is rich in these powerful catechins. EGCG has been found to be very effective at managing multiple aspects of immunity. This makes green tea a potentially powerful immune-boosting tool.  
• Ginger tea. Ginger is known for its immune-boosting and anti-inflammatory effects. It increases blood flow and may help to reduce inflammation which can be especially useful for sore throat and other inflammatory diseases. Ginger is also antibacterial and can help support the immune system.

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9. FRUITS

Fruits offer you fibre but they also have different levels of fructose, sucrose and glucose (all sugars).

Try not to eat more than 40gm of fruits a day.

If you can keep it 30 grams of only fruit a day even better as there is no molecule convergence as you are not mixing fruits.

So what are the top fruits with the lowest sugar based on a 100-gram serving?

• Avocado 0.6g (source: Medicalnewstoday.com) Despite being high in fat and calories, avocado can help reduce post-meal insulin levels which could translate to better blood sugar control. Avocado also has folate (vitamin B-9) which is required for the production of white blood cells. Avocado contains NMN which is great for maintaining the health of blood vessels. 
• Limes 1.6g (source: fatsecret.com.au)
• Lemons 2.5g (source: Dietandfitnesstoday.com)
• Raspberries 2.7g 
• Cranberries 4.3g
• Blackberries 4.9g
• Strawberries 4.9g. Strawberries increase your white blood cells which are important to fight infections. 
• Watermelon 6.2g
• Papaya 7.8g
• Nectarine 7.9g
• Peaches 8.4g
• Oranges 8.6g
• Kiwis 9g
• Apricots 9.2g
• Blueberries 9.4g contain antioxidants that help counter DNA damage that triggers cancer. Great for memory and thinking skills. 

Fruits with the most sugar you should try to avoid: dates, raisins, dried figs, lychees, prunes, grapes, bananas, cherries, mango, pears, pomegranate, pineapple, tangerines, apples and plums.

Note: The skin of red grapes offers Resveratrol. Resveratrol is part of a group of compounds called polyphenols. They’re thought to act like antioxidants, protecting the body against damage that can put you at higher risk for things like cancer and heart disease.

I particularly try to eat the skin of organic Spanish red grapes and eat no more than 20 grams of the skin per day. 

8. TONS OF WATER AND A BIT OF HIMALAYAN SALT

• Water with a bit of Himalayan salt to keep hydrated.

7. OILS

• Olive oil
• Argan oil
• Jojoba oil
• Coconut oil

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6. MAGNESIUM

If you do not have magnesium your mitochondrion is not producing energy. 

• Take 400gm of Magnesium malate every day (if possible) Always check first with a doctor. 
• Food with high levels of magnesium includes organic raw cacao, avocado, almonds, cashews, Brazilian nuts, lentils, beans, peas, kale, spinach, salmon, buckwheat and quinoa.

5. GOOD CARBS (VEGETABLES)

• Spinach is rich in vitamin E, carotenoids, including beta-carotene, lutein and zeaxanthin which can combat the development of cancer. Lutein and zeaxanthin protect your vision from blue light (mobile phones, tablets). Spinach can also help slow cognitive decline in seniors.
• Garlic stimulates immune cells, helps white blood cells fight off infection, increases white blood cell counts, and acts as an antioxidant. Garlic can benefit much more than your white blood cell counts. According to the National Center for Complementary and Integrated Health, garlic may help to lower blood pressure as well as slow down the hardening of arteries. Garlic is packed with immune-boosting and anti-inflammatory properties.
• Onion
• Broccoli. It will also give you more Vitamin C than oranges. It also contains vitamin E and NMN.
• Tomatoes. Contains NMN.
• Mushrooms
• Radish
• Rocket
• Zucchini
• Cauliflower
• Olives
• Seaweed (Nori)
• Edame (immature soybeans) has high Folate content which is great for red blood formation and for healthy cell growth and function. It also offers Vitamin K1, Copper, NMN, Phosphorus and Magnesium. 
• Cabbage. Contains NMN wich is great to maintain the health of blood vessels. 
• Cucumbers. Offers NMN. 

Pumpkin, carrots, broccoli, asparagus, cauliflower, beets and spinach are known to naturally increase your white blood cell count which can help you fight infections. 

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4. CHEESE

My favourite cheese:

• Pecorino romano (Origin: Sardinia, Italy)

3. NUTS

I try to eat a max of 20 grams a day of nuts.

Nuts can also power your sexual drive as it improve sperm quality which may lead to better fertility.

Nuts offer vitamin E, healthy fats and high antioxidant levels and Folate (vitamin B-9) which is required for the production of white blood cells.

• Almonds
• Cashews
• Macadamias
• Pistachios
• Brazil nuts contain selenium which has been found to have a positive effect on the production of white cells, in particular, neutrophils and lymphocytes. This trace element also plays a number of vital roles involving the immune system. Other sources of Selenium are fish and organ meats. 
• Pistachios. High in melatonin. great to eat a few before going to sleep. 

2. GOOD PROTEIN

My favs:

• Fish: salmon (great source of Omega3), oysters, mussels, sardines (sardines have high levels of calcium and omega 3)
• Curated hams: Jamon Iberico or prosciutto de Parma
• Pork crackling is animal fat that reduces hunger, and increases lectin. Lectin binds to carbs so try not to eat carbs when eating pork crackling. 
• Beef (medium rare) yes, when you can see the myoglobin full of iron ( wrongly called blood). 
• Chicken (organic if possible)
• Turkey

Note: Ingesting omega-3 fatty acids increases phagocyte activity.

Phagocytes are the white blood cells that consume bacteria.

Fatty fish such as tuna, mackerel or salmon and flax oil are good sources of omega-3s. 

Zinc will make your white blood cells stronger too. Crab, oysters, dark meat, turkey or beef can increase your zinc.

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1. EGGS

• Choose organic free-range eggs. (They will have a yellow yolk, instead of orange)

Please note:

• When you start avoiding carbs, you will notice you will not make poo as often and you will have constipation as poo will be dehydrated. Solution: hydrate your body, with lots of water with a bit of salt and add good fat to your diet: such as butter, olive oil or coconut oil and fibre from green vegetables. 

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FOOD YOU SHOULD AVOID

The below foods will hinder the growth of your white blood cells and weaken your immune system.

• Vegetable oils
• Foods that are very rich in sugar: fruit juices, honey, candies, etc.
• Carbs

CONCLUSION

By restricting carbohydrate intake and increasing the consumption of healthy fats and moderate amounts of protein, the body enters a state called ketosis.

In ketosis, the body primarily burns fat for fuel instead of carbohydrates.

When in a state of ketosis, your body efficiently uses fat as a fuel source, including the brain, which typically relies on glucose.

This can result in increased mental clarity and sustained energy levels during the day.

Keeping your body in a state of ketosis can lead to significant weight loss, especially in the initial stages of your no-carb diet. By limiting carbohydrate intake, your body reduces the need for insulin secretion.

It’s worth noting that any diet that tries to maintain your body in a state of ketosis may not suit people with certain medical conditions or those taking specific medications.

You should consult with a healthcare professional before starting any diet.

Definitions

• Cheese is a nutrient-dense dairy food that provides protein, fats, and minerals. Some hard block cheeses that contain little moisture like Parmigiano-Reggiano and aged cheddar are easily stored and travel well because they do not require refrigeration. Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down. Most cheeses are high in sodium because salt is a key ingredient to hold moisture and prevent the overgrowth of bacteria. However, some cheeses like goat, whole-milk mozzarella and Swiss cheese are low in sodium. Calcium and conjugated linoleic acid in cheese may be protective for the heart. A study of 409,885 men and women in nine European countries found that a higher intake of cheese was associated with a lower risk of ischemic heart disease (1). 
• Glucagon is a hormone formed in the pancreas that promotes the breakdown of glycogen into glucose in the liver.
• Glucose is a simple sugar and the primary source of energy for the human body. It is a carbohydrate that is broken down during digestion from the carbohydrates you consume, such as those found in foods like bread, pasta, fruits, and vegetables. Once carbohydrates are consumed and digested, glucose is released into the bloodstream. From there, it is transported to cells throughout the body, including the brain, muscles, and organs, where it is used as a source of energy for various cellular processes. Glucose is particularly important for the brain, as it is its main source of energy. The brain relies heavily on glucose to function optimally, and it does not store significant amounts of glucose or other fuels for later use. The level of glucose in the bloodstream is tightly regulated by the body to maintain a stable blood sugar or blood glucose level. When there is an excess of glucose beyond immediate energy needs, it can be converted and stored as fat for long-term energy storage.
• Glycogen is a carbohydrate and a form of stored energy in animals (including humans). Glycogen serves as a reserve of glucose molecules that can be rapidly mobilised when the body needs energy. Glycogen is predominantly stored in the liver and muscles. When glucose levels are high in the bloodstream, typically after a meal or when excess glucose is present, the body converts the excess glucose into glycogen through a process called glycogenesis. This conversion is facilitated by the hormone insulin. Glycogen serves as a readily available energy source that can be broken down and released as glucose when the body requires additional energy. This can occur during periods of fasting, physical activity, or when blood glucose levels drop below normal. In the liver, glycogen functions to maintain blood glucose levels within a narrow range. When blood glucose levels are low, the liver breaks down glycogen through a process called glycogenolysis, releasing glucose into the bloodstream to provide a steady supply of fuel to the body, including the brain. In muscles, glycogen is stored as a local energy source to fuel muscular activity. During intense exercise or physical exertion, muscle glycogen is broken down to provide glucose for energy production within the muscle cells themselves.
• Insulin is a hormone produced by the pancreas, that helps regulate blood glucose levels by facilitating the uptake of glucose from the bloodstream into cells, where it is either used for immediate energy or stored as glycogen in the liver and muscles for later use. 
• Ketosis is a metabolic state that occurs when your body has limited access to glucose (a primary source of energy derived from carbohydrates). In the absence of sufficient glucose, your body will start breaking down stored fat into molecules called ketones through a process called ketogenesis. These ketones then serve as an alternative fuel source for the body, including the brain. To enter into a state of ketosis, an individual typically follows a low-carbohydrate, high-fat diet. By severely limiting carbohydrate intake and moderating protein consumption, the body is deprived of its primary source of glucose. As a result, glycogen stores in the liver are depleted, and the body shifts its metabolism to primarily burning fat for energy. When in a state of ketosis, blood ketone levels rise, indicating that the body is efficiently producing and utilising ketones for fuel. 
• Lectins are defined as proteins that bind to carbohydrates. When consumed, lectins in their active state can cause negative side effects. The most publicized accounts report severe reactions in people eating even small amounts of raw or undercooked kidney beans. They contain phytohaemagglutinin (fitohemaglutinina in Spanish), a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea (2). Milder side effects include bloating and gas. Lectins can act as an antioxidant, which protects cells from damage caused by free radicals. They also slow down digestion and the absorption of carbohydrates, which may prevent sharp rises in blood sugar and high insulin levels. Early research is also looking at the use of non-toxic low amounts of certain lectins to help stimulate gut cell growth in patients who are unable to eat for long periods and in anticancer treatments due to the ability of lectins to cause cancer cell death (3,4).
• The liver is a vital organ that produces bile, a substance necessary for the digestion and absorption of fats. Bile is stored in the gallbladder and released into the small intestine when needed. Bile helps emulsify fats, allowing enzymes to break them down into smaller particles that can be easily digested and absorbed. The liver plays a central role in metabolism, including the processing, storage, and distribution of nutrients. It metabolises carbohydrates, proteins, and fats, converting them into forms that can be used by the body for energy or stored for future use. The liver is also responsible for detoxifying harmful substances, such as drugs, alcohol, and metabolic waste products, and converting them into less toxic forms for elimination from the body. The liver is involved in the synthesis of many proteins essential for the body. It produces blood clotting factors, albumin (a protein that helps maintain osmotic pressure in the blood), and various other proteins involved in immune function, hormone production, and transportation of substances in the bloodstream. The liver helps regulate cholesterol levels by synthesizing it for necessary functions and removing excess cholesterol from the bloodstream. It also produces and releases lipoproteins, which are responsible for transporting fats, including cholesterol, throughout the body. The liver is an important component of the immune system. It helps filter and remove bacteria, toxins, and other harmful substances from the bloodstream. The liver contains specialized cells called Kupffer cells, which play a crucial role in recognizing and eliminating pathogens and foreign particles.  The liver’s functions are vital for overall health and well-being. It plays a central role in metabolism, detoxification, digestion, nutrient storage, and immune function. Taking care of the liver through a healthy lifestyle, proper nutrition, and avoiding excessive alcohol consumption and exposure to toxins is crucial for maintaining optimal liver function. The liver produces several clotting factors that are essential for blood coagulation. The liver synthesizes proteins involved in the clotting process, helping to prevent excessive bleeding and maintain the integrity of the circulatory system.
• Triglycerides are a type of fat, called lipids, that circulate in your blood. They are the most common type of fat in your body. Triglycerides come from foods, especially butter, oils, and other fats you eat. Triglycerides also come from extra calories your body does not need right away.

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References:

1. Key TJ, Appleby PN, Bradbury KE, Sweeting M, Wood A, Johansson I, Kühn T, Steur M, Weiderpass E, Wennberg M, Lund Würtz AM. Consumption of meat, fish, dairy products, and eggs and risk of ischemic heart disease: A prospective study of 7198 incident cases among 409 885 participants in the Pan-European EPIC Cohort. Circulation. 2019 Jun 18;139(25):2835-45.
2. Vasconcelos IM, Oliveira JT. Antinutritional properties of plant lectins. Toxicon. 2004 Sep 15;44(4):385-403.
3. Petroski W, Minich DM. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020 Oct;12(10):2929.
4. Liu Z, Luo Y, Zhou TT, Zhang WZ. Could plant lectins become promising anti-tumour drugs for causing autophagic cell death? Cell Prolif. 2013 Oct;46(5):509-15.

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HOW TO EAT HEALTHY FOOD EVERYDAY ON A BUDGET

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