The problem with red meat is, that its difficult to find in a sacred cow country. Even pork is a problem with worlds maximum muslims being in India.
I do try to get mutton sometimes. But you get it only in Biryani (ie with rice and lots of refined oil (high in Omega 6 a big no no for me). Its also much more expensive, so if you buy prepared you are going to get only bones and no meat.
Chicken is the only one I can get in the cafetaria.
Getting fish is also difficult unless you want it fried with lots of starch in palmolein oil.
Its difficult to cook at home, my wife being vegetarian. I am trying to cook some liver sometimes, because it is the most nutritious part. And if I am going to eat something only ones a week it better be the best.
I am getting fish oil, which is probably the only real solution. My wife finds fish smell to be horrible. At least she is not religious about it and has agreed to take fish oil capsules. They are three times as expensive as the plain oil.
Kelp is a good source, and I can probably get it here, but I don't know how much to take at a time, to get the recommended 150mcg. I believe it will not be very consistent. Still if I could get some ball park numbers I could try to stay around the limit.
Legumes are great, but if I eat too much without balancing it with rice, I get gas. So I take it only in limit quantities. I understand now that I am also a bit gluten insensitive, as I get gas when I eat wheat.
So the only option left is millet or rice. Using millet is a bit of a pain, and rice is super easy. So you can guess what gets used.
What I understood from the Whole Health Source Blog, from the example of Kitavans, that Starch is not a problem as long as you don't have leptin resistance. Leptin resistance is caused by Fructose, so I have reduced as much as I can, except for low sweet fruits. Also Insulin resistance causes weight accumulation, if carbs are more, so I am reducing as much carb as possible.
But I am married to a vegetarian, so have to eat what both can eat most of the time. So rice is becoming our staple, from the previous staple wheat. Its not that bad, I am losing a lot of fat. So getting rid of starch completely should not be a requirement.
I don't eat so much carbs really. It must not be more than 200gms per day. Some days it is much lesser. Since I sometimes fast, and when eating out I generally go for the grilled chicken, the dish with the least unhealthy fats.