Food List

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‚Äôs 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
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