[nomemory]

Seeing young adults around me going through this made me change my dietary habits 1 year ago. I went to the extreme by modern food industry standards, but now:

- I take 100g proteins, 30g fibers daily

- Red meat once a week but never fried

- Most of the protein comes from eggs, yoggurt, chicken and various plant based sources

- No white bread

- No added sugars, no deserts except fruits

- Nothing fried

- No added salt

- No canned food

- Saturated fats kept at minimum.

- No spicy food

- No alcohol

The results are incredible. I lost 8 kg, my blood samples are perfect, my pulse dropped with 10, I sleep better, no migraines (I had those for years). Also this year I was the only one in the family that didn't got any cold, and that's quite hard with two kids going to kindergarten.

It's hard in the first two weeks, but afterwards it's becoming your daily routine. I also use an app to track various stats. The gameification of the diet also helped me a little.

I urge you to try this. To make it more manageable start small. For example avoid fast food for 2 weeks. Don't put any mayonnaise in your food for 1month. Stop eating white bread. And then add more and more restrictions. The hardest fight is the urge to eat sugar and drink alcohol, give it time.

[elhudy]

Glad you’re feeling better, but you could have just stopped at increase fiber intake and decrease red meat and alcohol consumption. None of the rest is linked to colorectal cancer, certainly not mayonaise, which is just oil and egg.

[nomemory]

I've explained why I don't have mayonnaise. Also it was just an example. I avoid it because I can eat more meaningful stuff without bombing my calories and saturated fats stats. The mayonnaise I find in the shops has terrible composition.

[Findecanor]

There are brands of "mayo" and other products that contain some emulsifying agents that have been observed to deteriorate the mucus membrane in the colon, and that effect is believed to increase the risk of colon cancer.

I haven't heard about any risk with the natural emulsifier in egg yolk though.

[dwd]

"Other products" is quite a long list, though there's more a link between a high intake of refined sugars that promote particular bacteria that can damage the lining. Still often the same products to avoid or minimise.

We've been on the whole food path for a few years now, and while there's a bit of extra time in prepping all the ingredients from scratch and you have to turn over fresh vegetables often (therefore more frequent visits to the market) you at least know what you're eating.

[pazimzadeh]

homemade mayo is one of the easiest things to make if you have a hand blender and wayyyyyy tastier, addictingly so actually

you need some real, strong dijon mustard though, like the kind trader joe's sells for ~$3

in a tall glass or container:

1 raw egg

1 soup spoon dijon

1 soup spoon apple cider vinegar

salt/pepper

a bunch of vegetable oil (about 1.5 cups? eyeball - watch some youtube videos)

blend

don't overblend once it seizes or it can de-emulsify

[dgacmu]

Kenji's stick blender mayo recipe is also really good and really easy.

[pazimzadeh]

yeah stick blender = hand-held blender

it's the same basic recipe

[dyauspitr]

What’s the no spicy food about. Capsaicin has a lot of benefits especially as an anti inflammatory and (less researched) anti oxidant. Plus, it makes a lot of bland food incredibly palatable. There are almost no downsides.

[phoenixy1]

These are really good changes for your overall health, but what I hear anecdotally is that a lot of the young adults diagnosed with colon cancer don't have traditional colon cancer diet/lifestyle risk factors. There's even a theory that healthy activities like long distance running might be contributing to cancer risk.

[minhaz23]

Why no spice? And why no salt assuming you balance properly with potassium and limit intake overall?

[nomemory]

If I track the salt, a lot of the salt I need comes already from various types of yoggurts (like ayran, or light cheeses and meat), if you actually track it and scan the barcodes of what you eat, you will find out there's already enough to add more.

I was eating spicy food and it irritated my intestines. I have enough fibers to never get constipated.

[jcgl]

How do you make sure you’re getting enough iodine?

[nomemory]

Fish and dairy.

[bruckie]

I think the hard part for me about doing something like that is not forgoing those things, it's figuring out what to eat instead. Any tips?

[nomemory]

In the morning I have boiled eggs, or yoggurt with cereals that don't have sugar, I also add various type of seeds and maybe I have a fruit or two.

At lunch I usually have chicken breast or fish and some carbs (usually rice, or baked potatoes, rarely some simpla pasta). Salads, carrots, tomatoes, cucumbers, cooked vegetables, home made soups.

Then I have smaller meals with more fruits, or yoggurt with less fat. Or soups.

[delecti]

The simple answer is plants. Lots of fruits and vegetables, and pulses (beans, legumes, etc) for protein.

[dyauspitr]

You have to consume a ridiculous amount of beans to get 100g of protein. That’s something like 7-8 cans of chickpeas per day.

[aziaziazi]

Perhaps OP is tall and big then he'll probably handle the volume. It's best to divert anyway but if one want to max out your intake with a single ingredient, Tempeh is the way to go: 15-20gr/100g. I'm a skinny guy and can eat 500gr of those in the day with ease, although it's also full of fibers and level up satiety as soon as you start digesting.

But if cheakpeas your only food source, 7/8 seems achievable. Ask the "carnivorses" that says plant left them hungry :-p

[delecti]

Then don't get 100g of protein. Most people don't need anywhere near that much.

[dyauspitr]

The average person is going to have a hard time getting through two cans of chickpeas, which are some of the highest almost complete protein sources when it comes to beans and legumes. As you can anecdotally see with most vegans it’s almost impossible to get the required protein using that diet. Even Indian cuisine, which is the closest humans have come to perfecting vegetarian dishes, heavily, heavily supplement with dairy products to make up the deficit.

[delecti]

Then don't exclusively get legumes via cans of chickpeas? It's just a weirdly specific and inconvenient strawman you've latched on to. Rice and beans, lentil soups or curries, black bean burgers, seitan, tofu, nuts. There are just so many ways to get enough protein (with "enough" being "way less than most Americans get").

[gf263]

I’ve done the same. Lately the increased fiber is making me think I have colorectal cancer with all the abdominal bloating LOL. Hope it settles soon! Been like a month

[nomemory]

I've increased the fiber intake from close to nothing to 30g gradually. After a few months into the game the bloating doesn't appear anymore. Also some probiotics can work in the beginning, but usually the best ones are more expensive and the science behind them is disputed.

[Fire-Dragon-DoL]

Curious, why no canned goods? I recently added smoked canned oysters to my diet due to high zinc, protein and heme iron. I struggle to assume iron because green leaf veggies (which I like) irritate my stomach, so I often end up in the washroom. With the oysters I am finally getting iron.

But of course I don't want to mess up. I roughly eat like you do

[dyauspitr]

Many of them are loaded with preservatives and salt but it shouldn’t be a problem if it’s just sardines in olive oil or whatever.

[minhaz23]

What about the can lining?

[Fire-Dragon-DoL]

Ok good to know, I will double check the ingredients. The oysters are fine but I think the clams are not

[LPisGood]

Why no canned foods? Sodium concerns?

[minhaz23]

Cans also have linings made of material that can contribute to ingesting microplastics and other uncertainties

[nomemory]

Yes. Too much sodium, or oil. Or other nasty substances.

[antinomicus]

Plenty of canned things that don’t have added sodium or oil though.

[nomemory]

In my part of the world this is the norm.

[antiframe]

Here too. If I were to pick a can up on the shelf it would likely have 800-1200mg of sodium. But if I look for low sodium beans it has like 100mg.

[righthand]

Mayonnaise is just oil, egg, and some vinegar, salt, and mustard. All of those things you have in your new diet so you lost me on why you wouldn’t eat it.

[nomemory]

The one you find in shops has terrible stats. If you make it at home I guess it's manageable, still it can really bomb your fats stats for the day.

[righthand]

Sure but you should be counting your saturated fats if you’re counting your fiber and protein intake as well as everything else. I make my own mayonnaise.

[nomemory]

Ok. Maybe it wasn't the best example, but my reason I avoid things like mayonnaise is because they add lots of fats and calories without making me feel full. Most of the commercial mayonnaise, in my part of the world, doesn't have a lot of proteins (even if in theory the eggs should be there), and have lots of saturated fats. So I prefer to fill the calories counter with more meaningful choices. For example I very much prefer having 20g of nuts instead of adding mayonnaise.

All in all. That was an example to make a point. I also don't eat butter.

[righthand]

I agree anything in grocery store labeled as mayonnaise, peanut butter, olive oil, etc should be vetted for the exact things you describe in your posts.

[modo_mario]

As someone mentioned a lot of the store bought ones have emulsifiers that might be contributing to the colon cancer rates.

[redanddead]

Nice! Now you see what Gen Z sees in the practically poison stuff we call modern food. The obesogenic system of laws, the corporations, culture, the ads, the home delivery

[markdown]

> No added salt

Is life even worth living anymore?

[Sparkle-san]

https://i.redd.it/lbsy5h46bql21.jpg

[roer]

How do you get enough calories while avoiding fats? What do you usually eat in a day?

[nomemory]

I don't avoid fats, just saturated fats.

Kefir, eggs, chicken breast, potatoes, beans, rice, oats, fruits, vegetables, a little olive oil, low fat cheese and raw seeds (pumpkin) or raw nuts.

To be honest making the calories today is easier than not making your calories. Go to any supermaket you have caloric bombs everywhere and in everything.