Be aware of my habits. Know the calories consumed usually
Know my basal metabolism, the calories that my body consumes at rest.
Determine what my objective is
Plan calories according to my goal
REMOVE: 5. Eliminate alcohol 6. Eliminate the consumption of sugar and sweeteners 7. Eliminate foods to which we are intolerant. Requires intolerance analytics
REPLACE: 8. Replace the consumption of hydrogenated fats (processed foods) and fats of the meat if it is not of animals that eat grass, by healthy fats (bluefish, avocado, eggs, olive oil, coconut oil, nuts) 9. Replace the consumption of high glycemic index carbohydrates (bread, rice, pasta), low glycemic index foods and vegetables. 10. Replace processed meats with fresh white meat, preferably from animals that eat grass.
REDUCE: 11. Reduce the consumption of processed foods 12. Reduce the consumption of dairy products or consume dairy products from animals that eat grass. 13. Reduce the consumption of red meat 14. Reduce gluten intake
INCREASE: 15. Increase consumption of bluefish 16. Increase the consumption of vegetables and fresh foods. 17. Increase the consumption of prebiotics and probiotics.