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I could see that. Milk is hydrating. Yogurt is a good source of calcium. Can go with low-fat or fat-free options to reduce calories.

Per kg of lean mass. Someone who weighs 150kgs does NOT need to eat 300g of protein.

What’s the reasoning behind this claim?

Nuts in moderation. Very calorically dense, easy to overeat.

Ultra-processed foods are the main enemy.

Total dietary fat should be minimized.

Evolutionary mismatch is a good guide for diet design.

Dairy is a health-promoting food.

Anti-nutrients in plants are a real health problem.

Seed oils should be avoided because they are harmful.

Calories-in/calories-out is the main driver of weight loss.

LDL cholesterol is a decisive cardiovascular risk marker.

Ketosis is a useful or optimal metabolic state.

Saturated fat is preferable and good for long-term health.

Protein above 0.8 g/kg body weight is desirable, often up to around 2 g/kg.

Raising metabolic rate is possible and preferable to long-term health.

Fasting is beneficial to long-term health

Nicotine from non-smoking sources can be a useful health or cognition tool.

Nicotine from non-smoking sources can be a useful health or cognition tool.

Whole grains, nuts, and legumes are health-promoting staples.

Whole grains, nuts, and legumes are health-promoting staples.

Fermented foods like kefir and kimchi are good gut-health staples

Fiber-rich vegetables like lettuce, greens, and salads should be part of your diet.

Factory-farmed pork and chicken are bad choices. Sufficiently so that it's worth stressing, rather than saying their well-fed counterparts are tastier or somewhat preferable.

Solid amounts of red meat are good or desirable