ATLAS / Lifestyle & diet
Start with what you enjoy and what fits your routine. These are starting points you can adapt.
ATLAS · Your everyday repertoire
Start with what you enjoy and what fits your routine. These are starting points you can adapt.
Preference matches, not a health ranking. Your activity, portions and personal needs still matter.
Build a small repertoire you actually enjoy. Repeat your anchors, add variety when you fancy it. Use these food counts as flexible starting points.
Avoid metabolic syndrome. Everything else is detail. It means three of five: large waist, high fasting glucose, high triglycerides, low HDL, high blood pressure — the road to diabetes and heart disease. Every pattern below carries a verdict against exactly this.
The strongest elimination baseline: beef plus a little liver. A powerful reset many people use when they carry extra weight, allergies or blood-sugar trouble. Feel better first, then widen to fish or eggs.
Metabolic verdictFights it head-on: glucose, triglycerides and waist typically fall fast. On diabetes or blood-pressure medication? Involve your doctor. The evidence ↗
Three cheap staples, zero decisions: beef, butter, eggs. Repeat them with confidence; add fish or dairy when you fancy.
Metabolic verdictFights it: near-zero-carb staples, same mechanism, slightly wider list. The evidence ↗
Meat, eggs, fish and plain dairy. Rotate your favourites instead of making every day identical.
Metabolic verdictFights it — the same carb-cutting core, with room to rotate. The evidence ↗
An animal base plus berries — the sweet spot between carnivore and keto. Portions decide the carbohydrate total; the name alone does not put you in ketosis.
Metabolic verdictFights it: carb-cutting plus berries; your portions decide the carb total. The evidence ↗
Keep a few plant and animal staples, then rotate colourful additions around them.
Metabolic verdictProtects, if built on whole foods. The risk is the middle of the supermarket. The evidence ↗
Legumes and grains, with eggs and dairy if you enjoy them. Seeds, vegetables and fruit add different nutrients.
Metabolic verdictProtects on average — vegetarians show less metabolic syndrome in large cohorts — but refined-carb vegetarian diets exist. Whole foods decide. The evidence ↗
Give each staple a job: legumes, grains, seeds, greens and fruit. Use a wider rotation to explore the gaps, with B12 planned separately.
Metabolic verdictProtects when whole-food. The label alone protects nobody — watch B12. The evidence ↗
A change of direction is welcome. Fish, eggs or dairy expand an animal-food base; legumes, seeds and vegetables widen a plant-based one. Compare the nutrients rather than chasing a magic food count.
Whole-food mix
Tell us 1–4 foods you have — or crave. ATLAS shows what's missing and which additions close the gaps. Amounts are adjustable.
Tap what you have
0 / 4 · Your starting foods
Tap what you have. We'll show what's missing.
Weigh in the state listed in the source: raw, dry or cooked. Raw weights are calculation inputs, not advice to eat food raw. Example portions are editable.
Suggestions rank measured contributions to remaining nutrient gaps at the displayed portions. Each nutrient contribution is capped at its reference for ranking; no health score or absorption bonus is applied. This is a practical shortlist, not a proven minimum or global optimum. Missing values remain unknown.
Sodium and saturated fat use FDA daily limits; retinol and copper use US adult upper limits. These checks cover only four limits and do not assess the safety of a whole diet. Absorption, essential fatty acids and individual needs are not modeled.
FDA · Daily comparison reference · ATLAS · Method & sources (English)
ATLAS · A day in the life
A ketovore morning, in the order that makes it work: water, light, movement, food, then coffee. The order is the lifehack.
One glass the moment you wake. Before the phone, before anything else.
Ten brisk minutes outside. Get daylight into your eyes.
Come home and take it. You have earned it.
BBE: beef, butter, eggs. Cook it simple, eat it slow.
Not earlier, the way most people drink it. Now it works with you, not against you.
Run these five in order and they compound — a cascade of health improvements. Proven. This is a lifehack. This is lifestyle.
Guidelines, not religion. Shift the times to fit your life; keep the order — water, light, movement, food, then caffeine.
BreakfastBeef, with a little liver.
Two foods. Nothing else needed.
BreakfastBeef, butter, eggs.
Three staples. Zero decisions.
BreakfastMeat or eggs; fish some mornings.
Rotate your favourites.
BreakfastBBE — beef, butter, eggs.
Berries later, with the coffee.
BreakfastEggs and oats — or your staples.
Different foods, same order.
BreakfastEggs, yogurt, oats.
Same cascade, your staples.
BreakfastOats with seeds and fruit.
Take your B12 with breakfast. Part of the routine, not optional.
The meal-walk and coffee cards live in Movement below, sources included. The sunlight dossier is next for Science.
Lifestyle nuggets · no recipes
Meal-pairing ideas for vegan, vegetarian and whole-food keto patterns. These are options, not a diet ranking or personal treatment plan.
Studies
Studies
Movement & recovery
Small habits move real outcomes — and each habit moves its own. Glucose, performance and fat loss are different games. Know which one you are playing.
Provisional evidence review
Four explicit lifestyle presets. “Healthy” and “Normal” are familiar aliases, not health rankings. Food choices, protein coverage, carbohydrate limits and preparation are separate questions.
Preparation is not a harm scale. Cooking, freezing, fermentation and product formulation need separate descriptions. Energy, nutrient coverage, food matrix and individual context remain relevant; there is no validated “naturalness” score here.
Paleo (old school): meat, fish, eggs, vegetables, fruit, roots and nuts; excludes grains, legumes and dairy. Not inherently ketogenic. The 300 g carbohydrate ceiling is only a demo bound.
{
"animal_energy_min": 0,
"budget_max": 12,
"carb_max": 300,
"cost_weight": 1,
"diet": "paleo",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [
"fdc:171283",
"fdc:172421",
"fdc:172429",
"fdc:173177",
"fdc:173740",
"fdc:173757",
"fdc:2346396",
"fdc:2644282",
"fdc:2644283",
"fdc:2644288",
"fdc:328637"
],
"id": "demo-paleo/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
}Whole-food keto (“Healthy Keto”): animal foods with leafy greens, fish, plain dairy, nuts and berries. The demo requires at least 50% animal energy and excludes grains, legumes and whey powders. Dairy distinguishes it from strict Paleo.
{
"animal_energy_min": 0.5,
"budget_max": 12,
"carb_max": 30,
"cost_weight": 1,
"diet": "healthy-keto",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [
"fdc:171283",
"fdc:172421",
"fdc:172429",
"fdc:173177",
"fdc:173740",
"fdc:173757",
"fdc:2346396",
"fdc:2644282",
"fdc:2644283",
"fdc:2644288"
],
"id": "demo-healthy-keto/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
}Convenience keto (“Normal Keto”): the same 30 g total-carbohydrate ceiling, with powders and formulated products permitted, not required. A plain whey powder and a multi-ingredient bar are not interchangeable evidence categories.
{
"animal_energy_min": 0,
"budget_max": 12,
"carb_max": 30,
"cost_weight": 1,
"diet": "normal-keto",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [],
"id": "demo-normal-keto/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
}Ketovore: mostly animal foods, with dairy and small plant additions. Our agreed ATLAS preset uses at least 80% animal energy and at most 30 g total carbohydrate; these are transparent choices, not a universal definition.
{
"animal_energy_min": 0.8,
"budget_max": 12,
"carb_max": 30,
"cost_weight": 1,
"diet": "ketovore",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [
"fdc:171283",
"fdc:172421",
"fdc:172429",
"fdc:173177",
"fdc:173740",
"fdc:173757",
"fdc:2346396",
"fdc:2644282",
"fdc:2644283",
"fdc:2644288"
],
"id": "demo-ketovore/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
}This small catalog has no berries, bars or oysters yet. The solver uses available source records only. Baskets are macro-constrained research examples, not nutritionally complete menus: micronutrient upper limits and disease risk are not evaluated. Processing numbers remain editorial fixtures, not NOVA assessments.
Read the transcript and food-matrix evidence review (English) ↗02 — Compare perspectives
Animal-first is the default baseline. Both variants use the same data and model; scenarios are synthetic and precomputed.
What changes with the selection?
| Dimension | A Animal-first | B Vegan |
|---|---|---|
| Solver statusIn the optimization model | Optimal | Optimal |
| Energy | 1,900 kcal | 1,900 kcal |
| Protein | 259.6 g | 90 g |
| Total carbohydrate | 191.4 g | 300 g |
| Fat | 10.8 g | 37.8 g |
| Illustrative costInvented test assumption | 2.3 € | 1.47 € |
| Illustrative environmental assumptionInvented test assumption | 1.39 kg CO₂e | 0.55 kg CO₂e |
Prices and environmental values are invented test numbers, not real costs. Similar nutrient totals do not prove similar health outcomes.
The calculated basket
{
"annotation_version": "illustrative-annotations/4",
"input_sha256": "90def4dfcffa93f423f1a5f50ba90cbae44944f9de0ac056976c6bd2c53b0b8f",
"model_version": "basket-v0.2",
"objective_components": {
"weighted_cost_eur": 2.2960492350770756,
"weighted_impact_kg_co2e": 0
},
"pack_id": "atlas-usda-composition-5e9c608795c66aba",
"policy": {
"animal_energy_min": 0.8,
"budget_max": 12,
"carb_max": 300,
"cost_weight": 1,
"diet": "animal-first",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [],
"id": "demo-animal-first/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
},
"quantities": {
"fdc:173177": 423.39832869080783,
"fdc:2346396": 99.47643979057592
},
"solver": "HiGHS; highs-rs 2.4.0; highs-sys 1.15.0; see Cargo.lock",
"status": "optimal",
"totals": {
"animal_energy": 1520,
"carbs": 191.42220828654348,
"cost_eur": 2.2960492350770756,
"energy": 1900,
"fat": 10.770582916478292,
"impact_kg_co2e": 1.3895667138211145,
"protein": 259.5931076725634
},
"warnings": [
"Engineering demo: energy and three macronutrients only; micronutrient adequacy and health outcomes are not evaluated.",
"Prices and environmental impacts are illustrative assumptions, not measured source facts.",
"Quantities use source preparation states, including dry/raw foods. This is a basket comparison, not a meal or food-safety instruction."
]
}The calculated basket
{
"annotation_version": "illustrative-annotations/4",
"input_sha256": "89e8ebf2e21dd126079f7a1b52ea37bc46eef1c8d8ab604747746a749470821c",
"model_version": "basket-v0.2",
"objective_components": {
"weighted_cost_eur": 1.4651504560095154,
"weighted_impact_kg_co2e": 0
},
"pack_id": "atlas-usda-composition-5e9c608795c66aba",
"policy": {
"animal_energy_min": 0,
"budget_max": 12,
"carb_max": 300,
"cost_weight": 1,
"diet": "vegan",
"eco_weight": 0,
"energy_max": 2100,
"energy_min": 1900,
"excluded_foods": [],
"id": "demo-vegan/1",
"max_food_g": 600,
"max_processing": null,
"protein_min": 90
},
"quantities": {
"fdc:2346393": 17.952843041389894,
"fdc:2346396": 171.4214178480296,
"fdc:2644282": 295.7664194207379
},
"solver": "HiGHS; highs-rs 2.4.0; highs-sys 1.15.0; see Cargo.lock",
"status": "optimal",
"totals": {
"animal_energy": 0,
"carbs": 300,
"cost_eur": 1.4651504560095154,
"energy": 1900.0000000000002,
"fat": 37.81517880307945,
"impact_kg_co2e": 0.5463542284418481,
"protein": 90
},
"warnings": [
"Engineering demo: energy and three macronutrients only; micronutrient adequacy and health outcomes are not evaluated.",
"Prices and environmental impacts are illustrative assumptions, not measured source facts.",
"Quantities use source preparation states, including dry/raw foods. This is a basket comparison, not a meal or food-safety instruction."
]
}Quantities are in the state listed in the source: raw, dry or cooked. This is a calculation, not a meal plan.