It’s so easy!

To start slimming and boosting brainpower today, the plan in Genius Foods, by Max Lugavere and Paul Grewal, M.D., calls for filling up on keto-style foods high in good fats and low in carbs, and eating all your calories in the middle of the day. “It’s less about fasting and more about not eating constantly throughout the day,” says Lugavere, who suggests simply not eating for an hour or two after waking and closing the kitchen two or three hours before bed. And don’t be too strict: “Ultra-low-carb keto diets can cause stalled weight loss and mood issues,” he notes. “The optimal amount of carbs should vary based on the level of physical activity.” On days when you’re running around shopping and prepping for holiday parties, you can up your intake of unprocessed carbs.

You’ll avoid processed, grain-based, sugar-laden meals, which trigger inflammation and damage brain cells. Dr. Grewal says that’s the single most important thing anyone can do for health, but he acknowledges, “On a practical level, it’s hard to get rid of all this junk without proactively replacing them with abundantly healthy foods so you don’t feel deprived.” That’s where the “Genius Foods” come into the plan. Dr. Grewal advises rotating these 10 superstars into your weekly diet.

Extra-virgin olive oil is a potent source of oleocanthal, a phenol that Lugavere says possesses “anti-inflammatory effects so powerful that it is comparable to taking a small dose of ibuprofen.”

Avocados reduce the risk of brain fog and memory lapses by 50% after just two weeks of enjoying one a day, according to a study from East Carolina University in Greenville, North Carolina. Credit goes to two nutrients (pantothenic acid and vitamin K) that enhance communication between brain neurons. Bonus: In separate research, women who ate half an avocado daily shed 10 pounds in two months without counting calories.

Dark chocolate has been shown to help study subjects perform 53% better and respond 14% faster on cognitive tasks, according to research published in the journal Frontiers in Nutrition. To get the benefits, treat yourself to 1 oz. of the sweet stuff three hours before a challenging task. An added benefit: Penn State researchers found dark chocolate’s polyphenols help block fat storage to ward off weight gain.

Blueberries ease inflammation and activate brain neurons—actions that help increase mental energy by 45%, report Tufts University researchers.

Eggs contain a trio of nutrients (choline, lutein and zeaxanthin) that increase activity in the prefrontal cortex of the brain—and researchers say eating two eggs (with the yolks) daily cuts the risk of foggy thinking and brain blips by 55%. Plus, a UCLA study revealed that eating two eggs a day can speed the loss of trapped abdominal fluids by 32% in four days.

Grass-fed beef is nature’s top source of an amino acid (L-tyrosine) that prompts the brain to produce focus-boosting dopamine. And according to Australian researchers, eating four servings a week cuts the risk of bellyfat gain by 67%.

Broccoli delivers a compound (sulforaphane) that has been linked to reduced brain inflammation. Enjoying 1 cup daily can also help you slim 45% faster, according to Swedish scientists, who say plant compounds in broccoli activate fat-burning genes.

Dark leafy greens are proven to reverse brain aging. In a Tufts University study, people who ate 2 cups a day had a brain that looked 11 years younger on scans. And Canadian studies suggest that eating 4 cups a week can help you shed up to 5 pounds in 30 days, thanks to compounds that help the liver burn stored fat for fuel.

Wild salmon is such a powerful brain booster that eating three servings a week improves concentration by 38% in 10 days. Adding three 4-oz. servings of salmon to your weekly diet can also help you shed a pound a week without exercise—plus enjoy the energy of someone at least 12 years younger, suggests research at the

Cleveland

Clinic.

Almonds are rich in nutrients (vitamin E and polyphenols) that show promise in slowing the progression of Alzheimer’s. Plus, omega-6s in the nuts have been shown to reduce appetite by 37%. Another plus: A Louisiana State University study revealed that upping omega-6 intake helps people lose 88% more body fat over eight weeks.