What to Drink:
- Organic, Single Origin, Fair Trade Coffee, Green Tea, & Filtered Water – Drink 8 cups of water a day
Protein sources: (grass-fed pasture-raised beef, and free-range poultry) 2-4 ounces per meal (2-4 pounds per week) (animal protein releases glucagon, which not only helps to regulate energy levels but also helps to maintain insulin sensitivity)
- Chicken – Breast, thighs, drumsticks, whole, liver, ground
- Pork – Loin, chops, ribs, sausage, bacon (nitrate free), ground meat
- Beef – Steak, ground, chuck roast, bottom roast, liver, oxtail, ribs
- Turkey – Breast, thighs, whole, ground
- Lamb – Chops, ribs, ground, liver, kidneys
- Fish – Salmon, cod, sardines, shrimp, shellfish, oysters (avoid swordfish, mackerel, shark due to higher mercury content and pollutants)
- Eggs (organic/free range) Cook eggs on low temperature, leaving the yolk soft. Cooking food at high temperatures will turn the healthy fats bad. (Avoid eggs if you suffer from an autoimmune disease or GI issues)
Vegetables (organic): If you have SIBO, IBS, or another gut issue, limit your raw veggies and cook them thoroughly
- Unlimited: bok choy, celery, chard, chives, mustard and collard greens, kale, romaine lettuce, fennel, escarole, radish, spinach, turnips, watercress
- Moderate (meaning 2 times a week): artichoke, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, fennel, garlic, leek, okra, onions, Sweet potatoes, carrots, beets
Fruit (organic):
- A handful of blueberries or raspberries. Moderate: strawberry: 1 serving of fruit at ONE meal per day (preferably after a workout)
Spices/Extra:
- Cardamom* (for easing digestion)
- Sage (purifying herb)
- Parsley (for detoxifying and deodorizing)
- Cumin (decreased allergy symptoms)
- Pink Himalayan sea salt, Ceylon Cinnamon, Fresh raw ginger, Bragg’s Apple Cider Vinegar
- Cacao Powder – unsweetened
- Grass fed whey protein (Used to boost glutathione, the main antioxidant in the body, amazon.com, Brand:Promix, Where: Amazon),
- Turmeric*, thyme, rosemary, oregano, coriander, cilantro, ground ginger*, ground garlic*, cloves* & more (Brand: Simply Organic)
- *= Anti-inflammatory (avoid cayenne pepper & paprika during the first 4 weeks)
Fat Sources
- Half Avocado -14g or 1 tbsp Avocado Oil
- 1 handful nuts/seeds (1-2 ounces): Almonds 14g Pistachios 13g Pecans 20g Walnuts 18g Hazelnuts 17g Macadamia 15g
- 1 Tablespoon of an oil version of above nuts – 14g (Almond oil, walnut oil, et cetera)
- 1 Tablespoon Olive oil, Coconut Oil, or MCT Oil – 14g (Purchase ones in a dark glass bottle and store in dark, cool place)
- 3-4 ounces fatty fish, meat with skin, wild caught salmon, sardines (packed in water), herring, (Alaskan and Sockeye is less contaminated and higher in omega-6)
- Handful of Olives
- 2 Large Eggs (organic, cage free) -10g
Moderate: Raw Nuts and Seeds (don’t overindulge. A handful is typically the dose)
- Almonds, walnuts, pine, hazel, brazil, pistachios, macadamias (Keto Choice), pecans, raw almond butter
- Reintroduction nuts and seed (limited): Cashews, chia seeds (soaked in filtered water overnight), flaxseed (ground), hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds