Your Healthy Diet PlanPhase IYour Healthy Diet Plan begins with nutrient dense foods. We have lost focus of the most valuable nutrients that are delivered in healthiest foods in our daily diet. For more than 50 years now, our focus has been on counting calories and practicing low fat diet plans.If we look at the healthy diet plan of our ancestors, the diet related ailments don't exist. The food categories below are a sample of the healthy diet plan recommendations I give, and again, based on my education and research of the healthy diet plan, these have proven to be the most successful diet tips I've ever seen personally and professionally. There are two options for your Phase I diet plan, restricted and liberal. The restricted plan was designed based on the following points and through my education from some highly respected professionals.
Something I would like you to observe and take note of during your first few days of the restricted plan is how you might feel. There is a period where you are adapting from a sugar burning body to a fat burning body. This is what we refer to as "Keto-Adaptation". During this phase, the body is burning Ketones for fuel rather than carbohydrate. You might feel slightly sluggish during this adaptation but don't give up! The expedited weight loss should be enough to keep you going and you'll have that pep back in your step in no time. Many report feeling so much more energy as a fat burner rather than the constant roller coaster of a carb burner. You will also notice that you require more water and quite possibly a mineral supplement as this phase is slightly dehydrating. I prefer Apple Cider Vinegar as a nice potassium boost and a bit of sea salt with minerals. I don't want you to count calories, I don't want you to count carbohydrates, and I do not want you to count fat grams either! I don't want you to think of this as just another diet plan, I want you to learn how your body reacts to foods and live a lifetime of guilt free eating not guilt laden dieting! You'll be able to eat decadent foods that not only stimulate the taste buds but also contribute to good health. This will take some self control on your part but I've got a little diet pill that will assist you and it's all natural, good for you and oh, It's not actually a pill it's better! It's called saturated fat.
Don't Worry!I'm here as a weight loss coach to guide you all the way! Most importantly, my healthy diet plan is free. Feel free to ask questions. The nice thing about me is, I'm accessible and willing to answer questions. The following foods are a guide to Your Best Healthy Diet Plan: Restricted Phase I
Meat and FishAny and all animal proteins Beef, Poultry, Eggs, Pork and Seafood. Some of our most important nutrients are concentrated in that of animal proteins. Your fat soluble vitamins, A, D, and E. See Vitamins and Minerals for important information regarding these nutrients and your diet. Try to choose bacon & lunch meats that are free of nitrates/nitrites if and when you can. Purchasing meats that you can season and cook/slice yourself is your best option. Some studies suggest that nitrates might be implicated in some cancers and pancreatic demise and should be closely monitored on a healthy diet plan. If you are or think you might be Gluten Intolerant, you will be well served to practice a diet free of most grains for a lifetime of elevated health. Always try to choose as many organic/free range products when circumstances allow. Choosing a less expensive cut of a higher quality meat is healthier than a conventional boneless, skinless chicken breast. Yuck! Remember your old low fat diet days? Wild Caught Salmon, Sardines, Eggs, Chicken and Beef will give you maximum nourishment with fabulous diet results. I encourage you to eat the skin of the chicken and fats on the meats. The egg is one of the most perfect foods. It contains every vitamin other than vitamin C. Homemade chicken broths are nurturing and satisfying and a superior choice for your healthy diet plan. When choosing fish such as salmon, always choose Wild Caught. A diet that includes farmed salmon is full of bacteria and does not contribute to a healthy diet plan. Farmed Salmon does not contain any of the important Omega 3 fatty acids that Wild Caught Salmon has and these essential fatty acids can only be obtained through food sources of your healthy diet plan. You might be asking yourself “what about fat and cholesterol”? I have poured over many studies and references that prove the low fat diet advice was truly junk science This diet plan advice has put stress on the endocrine system and has promoted obesity and consequently, disease. The resources I have are highly respected scientists, researchers and nutrition experts who have devoted their lives to scientific lipid research, blood sugar control and their affects on the human body. We truly are a fat starved society consuming the most dangerous fats of all in abundance. That of heart damaging vegetable oils and trans-fats all promoted as a healthy diet plan during the low fat diet era. The American Heart Association diet is promoting these dangerous fats and if you've noticed, the cardiovascular health of many is not improving! Your free healthy diet plan is in fact a heart healthy diet.
VegetablesAll vegetables are encouraged other than starchy vegetables. These vegetables turn to sugar immediately and really do not improve ones health. Ten years later, and I am still cautious with starches. Dark green leafy, crunchy as well as colorful such as peppers of all color, mushrooms, tomatoes, onions, garlic, cauliflower, leeks, snow peas, bean sprouts, pumpkin and squash, kale, cabbage, spinach and broccoli! All the veggies you enjoy. Try to choose as many veggies that are in current season as well with color. Color provides additional antioxidants and protects the body from the ravages of free radicals. We'll put Avocado in our vegetable category though it is technically a fruit. The avocado is almost the perfect food and I encourage you to consume at least half of an avocado daily when they're in season! Veggies can be roasted, raw, steamed, sautéed and drizzled in olive oil and butter. You name it! Breaking through the cell wall to obtain the healthful qualities of the flavonoids can be impossible if raw crunchy vegetables are not blended or steamed. The fibers can be damaging to the gut lining of the compromised individual who has been consuming a SAD diet, causing permeability issues. Some cruciferous vegetables like broccoli and cabbage can affect an already disrupted thyroid gland so a light steam will make these more bio-available without potential damage. Mix it up for a healthy diet plan.
These amounts are a general guide for you. If you eat more vegetables than the above amounts without blood sugar complications, more power to you! When we don’t have to worry as much about our fat intake, we can enjoy these foods a bit more! Our bodies readily prepare and distribute all of the nutrients to just the right spots for repair and regeneration! By adding a fat like butter or olive oil to your vegetables, it helps you assimilate the fat soluble vitamins into your small intestine for superior bio-availability of nutrients. Imagine all of those years of low fat diet advice! Steamed plain vegetables were eaten in abundance and we weren't even gaining nutritional benefit because we were told to stay away from butter! Now that's not a healthy diet plan! During this period, many were afflicted by what is referred to today as IBS or Irritable Bowel Syndrome.
Fats and OilsThe Fats and Oils best utilized for optimum healthy cellular regeneration include; Butter, Extra Virgin Coconut Oil, Rice Bran Oil and Extra Virgin Olive Oil. Currently, Coconut Oil is being studied for its anti-viral effects against many virus' fungus' and other ailments. It is not only a food but a valuable medicine and weight loss tool as it heads directly to the liver for energy creating a thermogenic effect! There's a fat that encourages weight loss? You bet there is and the so called experts have you duped! I would like to see you eventually consume 2-3 tbs. daily of extra virgin coconut oil beginning very slowly working your way up to to the recommended amount. It assists in the uptake of other essential fatty acids, lowers the viral load, stimulates the thyroid, increase metabolism, anti-bacterial, anti-fungal, as well, prepares and stabilizes the cell which is especially helpful for the diabetic. The list is extensive. See our Coconut Oil Facts page coming soon.
I didn't say sparingly, I said This will come in handy for your maintenance stage where we will have more time to experiment but for now, be aware.
Liberal Phase I
All CheesesWell, maybe not all cheeses. You want to avoid the artery damaging processed cheeses I have listed below. Cheese carries important vitamins and minerals, calcium as well as pro-biotics for a healthy digestive and immune system. It is satiating and a very little goes a long way. Do you know why the french can smoke more and have less disease? It is believed to be the saturated fat that is protective! We will include full fat cream cheese in this category! Be careful with the cream cheese though. During my diet phase, I was carte blanche on the cream cheese and stalled. Let my mistake be your lesson! Choose cheeses such as Monterey Jack, Pepper Jack, Brie, String Cheese (this will be your friend for snacks in a healthy diet) Swiss, Cheddar, Gouda etc. The cheeses to avoid include; Soy, Light, Cheez Whiz, Velveeta, Kraft American slices or any cheese that states hydrogenated or partially hydrogenated on the label. This is a major contributor to heart disease. I prefer raw cheeses when and if budget allows and 2-3 oz. daily is sufficient. Cheese can be a weight loss staller for some. Animal Proteins, Vegetables and fats will in many cases expedite weight loss for many.
Other DairyWhen choosing dairy, it is important that you choose a product free of growth hormones. These dangerous hormones are added to the diet of the cow and stored as estrogen in our bodies potentially contributing to cancer especially if one is estrogen dominant among other hormonal imbalance. I think the scariest part of our ability to convert and store hormones is the fact that our children are being affected negatively. When I heard the term gender bender, it became painfully obvious that I needed to advocate and bring to the forefront the dangers to you and your family. Your label should read Rbgh or Rbst free. Organic is a good choice as it is free of antibiotics and raw dairy is always your best choice! Butter, Heavy Cream, half & half, milk, cottage cheese, and sour cream are all acceptable foods. Always choose full fat. To achieve consistency in milk products that are reduced or no fat, the fat is removed, processed at high heats, dried and added back to the product for substance. This doesn’t sound that harmful but it is. When the fat is processed in this way, it becomes oxidized cholesterol and is very dangerous. Again, I encourage you to purchase organic as it is free of the artificial growth hormone Rbgh and antibiotics. Mainstream dairy is toxic, causes a great deal of the gut issues and contributes to poor health. Raw (un-pasteurized) milk is actually preferred. The photo above is Nilla, the calf of the Jersey Cow I obtain my raw milk from. Almond milk and coconut milk are good non-dairy options and goats milk is generally a low allergen food though do take note that goats milk lacks sufficient B12 and Folic Acid. 1-8oz. glass daily. Milk is not a good weight loss food for you so sticking with heavy whipping cream is your best choice in the beginning. Once you are comfortable with your new healthy diet plan, you can add milk and see just how it affects you. Do understand that bodybuilders drink gallons of milk to to add weight. Butter is one of my favorite foods for superior health and quick weight loss! When the butter is from grass fed cows, it is the perfect ratio of omega 3 to 6 fatty acids. Butter is a medium chain triglyceride of which provides instant energy. After so many years of consuming margarine like smart balance, this was one of my most exciting health discoveries when I began a healthy diet plan! My personal favorite which is the easiest to access is Kerrygold which is derived from pastured cows out of Ireland.
CondimentsCondiments are all acceptable as long as there are no added sugars such as high fructose corn syrup, evaporated cane juice, honey or anything ending in OSE. Mustards, Mayonnaise, (If choosing mayonnaise, choose olive oil based mayonnaise when possible or make your own as this reduces the likelihood of inflammation in the body due to soybean oil and the oxidation it causes) horseradish, “no sugar added” tartar sauce, butter, soy and Tamari sauces, If sugar is not listed on the ingredient label, you may eat it! Conventional ketchup is full of sugar and should be avoided. There are some sugar free choices on the market today and they are sweetened with Splenda and Xylitol. The link above will take you to my favorite sugar free ketchup. BBQ Sauce is I believe the most missed condiment on this eating plan. Here is a sauce I recommend as well. I make my own mayonnaise and dressings and have shared these recipes with you in my recipe section of the web site.
The following options will result in slower weight loss but provide you a more liberal healthy diet plan.I repeat, you must expect slower weight loss. Should you choose the following foods, monitor your progress and eliminate them if you're not losing. You may even need to swap the dairy/cheese category with fruit/nuts/yogurt. Your biochemical individuality will dictate this depending upon your weight loss, ailments, gut condition. Many of my clients have eliminated all dairy other than that of yogurt and eat nuts and berries without complication. 
FruitFruit can be an important part of the diet for its anti-oxidant properties as well as some variety. We will regulate your fruit intake because of its potential effect on blood sugar levels. I would recommend for you, ½ cup of blueberries per day or ¼ cup ea of blueberries and raspberries. Eating a fruit with a protein/fat slows the insulin response therefore allowing proper distribution of nutrients and stable consistent blood sugar levels. My recommendation would be full fat plain yogurt for your blueberries. Dried fruit contains higher amounts of concentrated sugars and should be avoided in a weight loss stage and eaten infrequently at other times. Remember, blood sugar control is the most important element of weight loss and good health for your healthy diet plan. ½ of an apple is also a nice addition. Dip in a couple of tbs. of natural peanut butter or almond butter. If you're allergic to tree nuts, seed butter is always a nice option.For faster weight loss results, save fruit for a later stage and begin slowly by adding only one item at a time. Don't worry that you might be missing valuable nutrients. In a healthy diet plan, it is wise for us to eat seasonally. Those foods grown as close to your home as possible and only in season. Besides, guess where your most valuable nutrients are stored? In that of animal protein and fat! Yes, these are Vitamins A, D, and E. We have access to far more food than our Paleo ancestors did. Fruit has been bred sweeter and with Globalization, we have access to foods we would have never seen in certain areas of the world 10 short years ago. Most are under the false impression that fruits are needed for a healthy diet plan. This just simply is not the case and our children are far too juiced up!
NutsThese little power packs are responsible for delivering high levels of minerals, B Vitamins, Fats, carbohydrate and some protein. Careful! They're a nutrient dense food. My favorite nuts include: walnuts for their omega 3 power which carries brain power. Good options also include, almonds, brazil nuts, macadamia nuts, cashews and pecans. I prefer raw as the oils that most conventional nuts are roasted in are forming free radicals unless they are roasted in rice bran oil. One quarter of a cup a day of nuts is a good portion and if you have portion control issues, you absolutely need to consume raw as they are more self regulating. This would include nut butters such as almond butter, cashew butter and macadamia nut butter. Always make sure there are no hydrogenated oils and 1-2 tbs. daily is generally safe. Again, walnuts are my all time favorite with their omega 3 fatty acid profile. Peanuts can be a questionable allergy food because of their mold content. Every body is different and everyone has their own unique biochemical individuality. Peanuts should be saved for a pre-maintenance diet. Weight loss is easier with walnuts, almond butter or macadamia nut butter, and even easier if you save the nuts for a later date. Fat is a self regulating healthy diet tool really.Even just a spoonful on the go will satiate you and prevent you from making dangerous food choices. Just three brazil nuts a day provide you with your RDA of selenium! For faster weight loss, save the nuts for a later stage. My little satiety trick is to eat an equal amount of coconut oil with my almond butter. I just mix the two together and I increase my fat without increasing the carbohydrate.
Fermented and Cultured FoodsYogurt, Kefir & Cottage Cheeses, Sauerkraut and Kim Chee are some of the most important components of your healthy diet plan for life. These powerful cultured and fermented foods provide you with the necessary tools Acidophillus Lactobacillus which promote healthy digestion and proper absorption of the nutrients from your foods. More than 70% of the immune system lies within the digestive tract so healthy flora is essential. Digestive Disease is one of the most frequently treated diseases today. One cup daily of a full fat plain yogurt is recommended. My favorite yogurt is Fage Total, a greek yogurt that is thick in consistency and creamy and smooth. I generally don't have to give recommended amounts for sauerkraut and kim chee. These I find are self regulating without explanation! For faster weight loss results, save yogurts for a later stage. If you have insulin resistance, you will have your very best results by eating as little carbohydrate as you can tolerate. This all hinges on biochemical individuality! The link below will provide you with your liberal Phase I grocery list.
Grains, Pasta, Potatoes and BeansNo Grains, Pastas, Legumes, potatoes or bread are allowed for your maximum weight loss stage and blood sugar control on your healthy diet plan phase I. We shall add these later while transitioning to your pre-maintenance stage of weight loss but be prepared as they will be whole grains only and depending upon your biochemical individuality, maybe none at all. A healthy diet plan does not require grains for good health and most, when educated with the healthiest grains to consume, have never experienced them nor their recommended preparation practices based on many factors that might just surprise you! If you suffer from IBS, grains can be your worst enemy. I don’t personally eat grains often and have found I’m quite satisfied without the stomach bloating some grains can cause. If you're ready to begin your healthy diet plan, scroll down to the personal food journal and start your free weight loss journal account today! It is free and easy to access from free healthy diet plans or bookmark so you may access it easily. Some sample meal plans have been provided for your convenience. Care to discuss or have me critique your menu quickly? Head to the Food and Menu Selection invitation below and I would be happy to make a few suggestions. Have something to share or a question about a particular food or your menu?Post your question or comment here! What Other Visitors Have SaidClick below to see contributions from other visitors to this page... Christine I want to model good health for my family.
Sweet Potatoes
I have become very interested in the type of diet that you are recommending.
Week 1
So, I've been enjoying the liberal phase I for almost a week now.
I've never felt better!!!
Hi Thank you for this list!! After reading this list and struggling for so long to lose weight counting calories, I now understand why I have dry skin, don't feel good and can't lose ... Return to Top of Healthy Diet Plan Phase I
If this site has been helpful to you, a small donation is always appreciated. This helps me attend conferences and workshops that provide us with the latest science based information for your health. Thank you for visiting. |
Nutrition Newsletter
