Consume Product

First, you cannot "try to avoid seed oils as much as possible". You have to aggressively eradicate them from your diet like you are waging a war of extinction. It is no exaggeration to say that seed oils are the definition of poison, and in 20-30 years I guarantee you there will finally be research that shows that vegetable oil is public health enemy number one and the root cause of dementia, diabetes, alzheimer's, heart disease, etc.

If you have been eating fast foods, even occasionally, or cooking with seed oils, you have linoleic fatty acids (highly inflammatory) built up in your cells and your adipose tissue. Eliminating the seed oils, eating grass fed red meats and especially rotating in WILD CAUGHT fatty fish (because farmed fish has more omega 6) along with taking a serving or two of fish oil a day will radically alter your omega 6:3 ratio and your body will begin to turn over its fatty acid profile and purge your body of the metabolic poison. You will feel results within a few weeks, and the entire process takes about 2 years if we're talking your stored fat. Fucking up and eating seed oils once every few weeks is not a big deal, but if you're still getting them a few times a week you are still running a shit ratio because even the biggest serving of fatty fish will probably only have 4-5g max of omega 3 whereas a single fried food meal can have 30, 40, 50, 60+ grams of omega 6, and the ratio needs to be even or, even better, skewed in the direction of omega 3. Also, you NEED to get it from fish; the "omega 3" in plants (chia seeds are a good example) is ALA (alpha linoleic acid), and it's only converted at a rate of about 5% to the animal omega 3s (DPA and EHA) and the rest is turned into energy, so when nuts or seeds or whatever say "3,000mg omega 3 per serving" the effective dose is only ~15mg which is absolutely pathetic and essentially meaningless.

This may require eliminating nearly every restaurant you eat at; even the "fancy" ones get food from jewish food distributors and everything is packed with seed oils. Once you have been running a healthy ratio for a month or two, you will KNOW when you've accidentally eaten seed oils somewhere, because you can taste them and you will get a terrible stomach ache since your body immediately downregulates all the anti-inflammatory machinery in your stomach and upper bowel once it doesn't need them on a daily basis. This is actually the reason people say taco bell gives them diarrhea, it's because it's absolutely sopping with rancid seed oils. Sometimes this will result in you being about to eat a big meal, and then you realize you literally cannot find something without seed oils, and you will simply skip a meal. It's not bad for you to skip a meal.

Regarding carbs: look for whole grain type breads and only get organic. One of the issues with grains (this applies to beans too and pretty much any dried hard plant based food ingredient that's harvested) is that they spray them with glyphosate (roundup) to dessicate them for harvesting, resulting in extreme levels of herbicide contamination in non-organic grains. Oftentimes, this contamination is what masquerades as celiac disease or gluten intolerance because glyphosate, being a literal poison, wages chemical warfare on the bacteria in your gut and you need their help to digest gluten.

The thing about starches like bread and tortillas is it's fundamentally a carb heavy food. You may as well ask for low-protein steak. If you only eat whole grain, then you are at least getting some fiber with your carbs, but you're still eating a huge carb dose.

Carbs in and of themselves are not the devil; the problem is *refined industrial carbs* like tapioca starch which are almost instantly converted to sugar, and then "carbs" that are actually added sugar (especially high fructose corn syrup which feeds harmful gut bacteria; if you are drinking or eating something with added sugar make sure it's cane sugar, brown sugar, molasses, SOMETHING that's just "normal sugar", nothing post-industrial). If you're eating candy every day you should already know that that's bad for you. If you want something sweet, eat lots and lots of fruit: the sugars are trapped in matrix with fiber which slows absorption, the fiber feeds your gut bacteria and improves bowel movements, and fruit is usually packed with vitamins and polyphenols which provide vital antioxidant services. Eating 40 grams of sugar in a chocolate bar is nearly worthless for you nutritionally. Eating 40 grams of sugar in fruit is usually filling AND it's extremely healthy for you. Avoid fruit juice, you're literally just drinking the flavored sugar water processed from the fruit and not getting any fiber benefits, and the sugar hits your bloodstream very fast and spikes your blood sugar.

Definitely *reduce* carbs if you're eating them for every meal, but they are not the devil. Raping your gut every day with seed oils causes chronic GI inflammation and impairs your ability to handle large boluses of carbs and sugar. If you aggressively eliminate seed oils you will find that you don't feel like dogshit anymore when you have a decent load of carbs. Also, if you start looking at ingredients on these breads, almost all of them have sunflower oil, canola oil, soybean oil, etc. It's a glyphosate and seed oil bun, not just bread. No wonder it fucks with your system.

I usually have an actual high carb dose (like a full on sandwich or some pasta or whatever) anywhere from 2-4 times a week. I do have a slice of local organic sourdough almost every day with a fuck ton of local grass fed butter and some plum jam I make at home. I also get huge carb loads when I make my chili meal prep, but it's also very high fiber and the carbs are from beans so it's not a big deal (recipe: 2lb grass fed ground beef, 3oz ground liver added to the beef if I have the time, 2 cans each of tomato sauce, diced tomatoes, garbanzo beans, black beans, kidney beans, around half a cup of chia seeds mixed in, a lot of chili powder, and some diced kale simmered in at the end). 1 bowl is probably 50 g carbs, but it's also 40 grams protein, 25 grams of fat, 15 grams of fiber (which you subtract from the carbs so it's only 35 g absorbed carbs) with almost every other nutrient a man needs.

Otherwise here's how my day can look: 2 cups coffee in the morning. Have a slice of sourdough with jam and a lot of butter an hour or two after waking. Lunch have a can of mackerel on some crackers with a couple glasses of milk. Dinner have a sirloin with diced mushrooms and chopped kale cooked in ghee. 3-4 pieces of fresh organic fruit throughout the day (1-2 kiwis eaten with the peel, 1-2 plums, if I really want more I'll eat a carton of blueberries.) Low carb, but not no carb. When I'm working I make a meal prep with a fair carb load since I'm burning carbs at work. Also hydrate well and I have a decent supplement stack that varies on a daily basis depending on what I've gotten in my diet.

Edit: Also, you must eliminate preservatives, artificial colors, and emulsifiers (carrageenan and polysorbate 80 are the worst) since emulsifiers literally strip the mucus lining off your gut and the other ingredients are all inflammatory and toxic as well.

It depends on the ingredients.

Many great keto bread only have four or five natural non-GMO ingredients.

Don't fear whole linseeds or sunflowers because of seed oil because it's the process of processing seed oil that makes it unhealthy. Whole seeds and nuts and fine, especially if they're non-GMO.

Autophagy is why. Autophagy doesnt really kick in till around 22 hours of fasting. If you eat once a day you maximize regular telomere regeneration which is essentially making you younger for longer.

Yep, when cycling out of ketosis with good carbs, do those on two of those days you're weight training to get the most muscle growth.\
I get my Einkorn [here](https://bartonspringsmill.com), and it's because it's an ancient unjewed grain we've used for thousands of years. You specifically want to get it stone milled because the modern steel cutter methods cause it to heat up and make the oils go rancid and turn into polyunsaturated omega 6 fats instead of the healthy, whole grain and preserved fats. You also need to consume it quickly after milling, or freeze it because the nutrients quickly spoil and also go rancid after it's been milled. The most ideal method is to have your own organic wheat berries, store them properly in sealed containers (can last decades this way), and only take them out and mill them your self with a home stone miller (very expensive) for your own fresh flour.\
[This video](https://www.youtube.com/watch?v=ppu6G2ArXCk) summarizes all of this very well, and also explains how we ate like 60-80% of our calories as ancient grain bread for thousands of years with no health issues and were stronger and fitter than ever before.

flank is my favorite for that