The basic principles of proper nutrition are not the name of another diet, but the foundation on which any diet is built: keto, LCHF, low-carb nutrition, sports nutrition, or a regular healthy menu.
First, you need to meet the basic needs of the body for water, protein, fats, carbohydrates, and fiber, and only then argue about details, protocols, and supplements.
The main idea is simple: nutrition should support stable glucose levels, normal bile and gastric juice function, adequate supply of building materials for tissues, a healthy microbiome, and sustained energy throughout the day.
Using a plate model for different diets
Once the basic elements of a diet are clear, a plate model can help bring them together in one meal. It is a visual guide: it helps show whether a meal contains enough vegetables and protein, but it does not replace calculations of total energy, carbohydrates, or individual medical restrictions.
In the classic model, half the plate is filled with non-starchy vegetables, one quarter with a protein source, and one quarter with carbohydrate foods such as whole grains or beans. This approach is consistent with widely used healthy-eating models, but the sections are not exact calorie targets and do not need to be filled mechanically to a precise weight.
On strict keto, the carbohydrate quarter should not automatically be filled with grains or beans because they may use a substantial part of the daily carbohydrate limit. It can be replaced with additional non-starchy vegetables, or reserved for a small, pre-calculated carbohydrate portion in a less restrictive low-carb diet. Fat does not have to occupy a fixed share of the plate: oil, avocado, nuts, seeds, or another fat source should be added according to total energy needs, the rest of the meal, and personal tolerance.
The practical order is simple: choose the protein base first, fill about half the plate with tolerated non-starchy vegetables, then decide whether a separate carbohydrate portion is needed and how much fat to add. This connects general nutrition guidance with a real meal: the diet remains varied, while the portions can be adjusted to the person’s goal, activity, and tolerance.
Water
Water is the basic medium for metabolism. It affects blood volume, lymph flow, intestinal function, waste elimination, and the body’s ability to withstand physical exertion and heat.
| Situation | Guideline |
| Normal minimum | 30–40 ml per kg of body weight |
| Sports, physical exertion, heat | 50 ml per kg of body weight |
| Detox programs | Increased need |
| Pregnancy and lactation | Increased need |
When there is not enough water, nutrient transport deteriorates, intestinal function slows down, kidney load increases, and it becomes harder to maintain normal thermoregulation. Therefore, water is the first basic indicator, not a secondary habit.
Proteins
Protein is needed not only for muscles. It is enzymes, immune proteins, hormonal carriers, connective tissue, mucous membranes, and recovery after exertion. If there is not enough protein, the body renews tissues less effectively and copes with stress poorly.
| Situation | Minimum protein |
| Normal guideline | 0.8 g per kg of body weight |
| Physical exertion | 1–1.2 g per kg of body weight |
| Pregnancy and lactation | 1.5 g per kg of body weight |
| Children | 3–7 g per kg of body weight |
Protein sources should be diverse: meat, fish, eggs, poultry, offal, seafood, and if necessary, protein hydrolysates and sugar-free protein bars.
It is better to choose products of natural origin: grass-fed, wild meat, and fish. In regular grain-fed products, the ratio of Omega-6 to Omega-3 is much worse.
Protein is needed in every meal because the body does not store amino acids as conveniently as fat.
A protein-fat breakfast helps keep sugar and insulin more stable: after sleep, cortisol is physiologically higher, and if a lot of carbohydrates are added against this background, the insulin response becomes stronger. Regular insulin spikes against elevated cortisol are one pathway to insulin resistance.
A protein-vegetable dinner provides building material and fiber but does not overload the evening with fast carbohydrates. A limit of 30 g of dry protein per meal helps avoid overloading digestion.
With low stomach acidity, protein is less effectively broken down. In this case, Betaine HCL can be added (at the beginning of the meal).
Fats
Fats are energy, bile secretion, cell membranes, the brain, the hormonal system, and the absorption of fat-soluble vitamins A, D, E, and K2.
The fear of fat often leads to sluggish bile flow, hunger, cravings for sweets, and lack of energy.
| Situation | Fat guideline |
| Normal minimum | 0.5 g per kg of body weight |
| Physical exertion | 1 g per kg of body weight |
| Pregnancy and lactation | Up to 3 g per kg of body weight |
| Keto and low-carb diets | 2–4 g per kg of body weight |
It is important to combine saturated and unsaturated fats in a ratio of about 50:50. Butter and lard are the kings of the table, ghee is the emperor of the kitchen. Liquid vegetable oils should be minimized, leaving only extra virgin olive oil. If quick energy is needed, MCT is used.
Coconut oil and ghee are suitable for frying because they are more stable when heated.
The ratio of omega-6 to omega-3 should be maintained in the range of 4:1, 2:1, or 1:1.
When choosing a protein product, it is better to take it in its natural fat content rather than a low-fat version.
If a person has long avoided fats, the liver and gallbladder may react with heaviness, so fats should be introduced gradually. Even if the gallbladder is removed, the body does not stop needing fats — just their tolerance and distribution across meals require more attention.
Omega-3
When choosing Omega-3, the volume is assessed not by the amount of fish oil but by the sum of EPA and DHA in it. These forms are essential for anti-inflammatory balance, cell membranes, blood vessels, the brain, and recovery.
If you know your Omega-3 index (from testing), then the necessary amount of Omega-3 can be determined based on the index:
| Omega-3 index | EPA + DHA |
| Above 25% | 1000 mg per day |
| Above 8% | 3000 mg per day |
| Below 8% | 6000 mg per day |
Carbohydrates
Carbohydrates are the fastest way to raise glucose and insulin. Therefore, their quantity and source are more important than it seems.
The minimum carbohydrates are 20 g per day, the maximum is 3 g per kg of body weight. But if you are a marathon runner or digging in the garden all day, the amount for you can be unlimited because the glycogen expenditure and need for quick energy are fundamentally different.
The best source of carbohydrates is hidden in green fiber. Next are above-ground vegetables and berries. Fruits are only in season.
Jams, smoothies, and freshly squeezed juices are not suitable: they provide concentrated sugar too easily without the normal structure of the product.
Porridge is not needed by everyone. If there is no tiger or railroad tie nearby, meaning there is no heavy physical load or situation where glycogen needs to be urgently spent, an ordinary person often does not need to regularly add starchy carbohydrate loads.
Daily glucose monitoring to determine “your products”
The reaction to foods is individual for everyone. Therefore, the most accurate way to determine which product is acceptable for you and which is undesirable is to measure glucose before and after consuming the product.
Glucose is checked fasting, before each meal, and 30 minutes after each meal. Tea is also food. Target values fasting are 4–4.8.
The goal of monitoring is to find products and portion sizes after which sugar rises no more than 3 units. Everything else should be eliminated from your life because the individual reaction to food shows whether a product is suitable for a specific person.
Fiber
Fiber is needed not only for stool. It is food for bacteria, supports the microbiome, intestinal motility, bile exchange, and a more even glucose response to food.
| Minimum fiber | Guideline |
| In every meal | 100 g |
| Per day | 300–400 g |
The best sources of fiber are fresh green leafy vegetables and all types of cabbage. Next are above-ground vegetables, radishes, and berries. An ideal addition is naturally fermented products: sauerkraut, kimchi, natto beans.
It is best to eat fiber fresh. If there is irritable bowel syndrome, vegetables can be stewed, baked, or sautéed.
Every meat loves grass because fiber aids digestion and feeds bacteria. Fiber is not for you — it is for the bacteria, so there is no need to turn it into smoothies and blend it.
Conclusion
Proper nutrition begins not with a trendy protocol but with the basics: water, sufficient protein, normal fat intake, carbohydrate control, fiber, and understanding your own glucose response. When these principles are covered, any diet becomes more meaningful and physiological.
Sources
- Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate — National Academies of Sciences, Engineering, and Medicine
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids — National Academies of Sciences, Engineering, and Medicine
- International Society of Sports Nutrition Position Stand: protein and exercise — Journal of the International Society of Sports Nutrition
- Dietary Guidelines for Americans, 2020–2025 — U.S. Department of Agriculture and U.S. Department of Health and Human Services
- Healthy Eating Plate — Harvard T.H. Chan School of Public Health
- Diabetes Plate Method — Centers for Disease Control and Prevention
