Core philosophy
The SUPRA Code
The five disciplines explain how to eat. The boundaries explain what makes this beyond standard veganism.
Stop oil.
Zero extracted oils. Not low oil. Not healthy oil. None.
Water-saute. Steam. Dry-roast. Use citrus, vinegar, broth, herbs, and spices. Your palate recalibrates in two to three weeks.
Unlimited greens and vegetables.
Pile them on until you are full.
Leafy greens and vegetables are where the micronutrients live. This is the volume-eating principle: high nutrition, high fiber, high satisfaction, low calorie density.
Pulses at the center.
Beans or lentils anchor every meal.
Black beans, lentils, chickpeas, pinto beans, and other pulses provide protein, fiber, iron, resistant starch, and meal satisfaction. Minimum: 1.5 cups cooked daily.
Refuse the box.
Whole foods only.
If it has a barcode, be suspicious. If it was made in a plant, do not build your diet around it. supravegan stays as close as possible to green-light whole plant foods.
Antioxidants daily.
Berries and ground flaxseed every day.
Berries bring anthocyanins and antioxidant density. Ground flaxseed brings lignans and omega-3 insurance. Whole flax passes through undigested, so grind it.
The 3 rules
No oil. No boxes. No shaker.
No.
No extracted oils - cooking, dressing, everywhere.
No.
No refined or processed foods - the barcode test.
No.
Minimal added sodium - flavor from citrus, vinegar, herbs, spices, and garlic.