Medical Clinic in Portland, Oregon | Merritt Health and ...

1380425139700Follow this phased nutrition plan to help with the following, and more:(Based off Dr. David Ludwigs book “Always Hungry”)Weight LossIncreased EnergyImproved SleepBetter MoodEmotional Stability Healthier skin, hair, nails Reduced Body Fat % Horomonal BalancePrevention of bone loss DetoxificationPain/inflammation Reduction Better gastrointestinal healthUnderstanding the Phases (adjusted according to individual needs):Phase 1: High fat, moderate protein, low-carb. Length: 2 weeks +Phase 2: High/moderate fat, moderate protein, low/moderate carb . Length: weeks to monthsPhase 3: Moderate fat, protein, and carbohydrate. Length: Lifelong if health maintained. -10541871120044450007112002222500711200Percentages are based off caloric intake If you are eating the correct types of macro-nutrients (ie fats, proteins, and carbs), and not eating portions in excess, you shold not need to calorically restrict yourself and feel starved and hungry. Use an app or website such as My Fitness Pal to help with tracking TYPEPHASE 1: Calm CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):AmaranthBarleyBuckwheatCornFarroMilletOatsQuinoaRiceSpeltTeffWheatNoYes, with limitationsHave up to 3 servings per day (no more than 1 servings per meal) of intact, 100% whole-kernel grain.NOTE:“Intact” means the actual grain, or thickly cut grain- not flour, or rolled grains (for example, steel-cut oats are ok, but not cheerios or rolled oats)No bread, pasta, or couscous (even “whole grain” products)No refined grains, such as white rice, or tortillasA serving is about 1/2 cup cooked grainYes, as tolerated for your health goals. Have up to 4 servings per day, primarily whole-kernel grains. May include up to 2 servings per day of processed grains in this total, as tolerated Note: If eating processed grains, emphasize products made with whole grains (such as whole wheat bread). A modest amont of refined grain product (like white bread, or white rice) may be OK, depending on your tolerance.A serving is 1 slice of bread, or 1/2 cup cooked grainGRAINSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Acorn SquashBeetsButternut SquashKabocha SquashPeasPotatoes (all types)Winter SquashYamsNoYes, with limitationsEat any starchy vegetable at meals in place of grains, except white potato (as it will spike blood sugar the most)A serving is about 1/2 to 1 cup cooked starchy vegetableYes, as tolerated for your health goals.Eat any starchy vegetable at meals, in place of grains.NOTE: Consider white potato equivalent to a processed grain- to be eaten sparingly. A serving is about 1/2 to 1 cup cooked starchy vegetableSTARCHY VEGETABLESTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Black beansBlack-eyed peasEdamame (soybeans)Garbanzo beans (chickpeas)Kidney beansLentilsLima beansPeanutsPinto beansRed BeansWhite beans (cannellini, great, northern, etc)YesNote:Legumes are the only recommended starchy food in phase 1.Legumes have a good balance of carbs, and protein, don’t spike blood sugar, and are rich in fiber.Canned or dried beans are fineAvoid products with added sugar like BBQ baked beans.Serving size: 1/2 to 3/4 cup up to 1-2x per day. YesYesLEGUMESTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):ArugulaBeet GreensBell Peppers (all colors)BroccoliBroccoli RabeBrussel SproutsCabbageCarrotsChardCollardsDandelion greensFennelHot peppersKaleMuchroomsMustard GreensRomaine and other lettuceSpinachTomatoesYesVegetables help round out a meal when most starches aren’t recommended (and provide and excellent vehicle for healthty sauces, spreads, dips, oils etc) YesYesGREENS AND OTHER NON-STARCHY VEGETABLESTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Almond MilkCoconut MilkKefir, full-fatMilk, wholeSoy milkYogurt, full-fat. YesNOTE:Natural yogurt and kefir have “good” bacteria that play a critical role in health and well-being.Choose only unsweetened productsA serving is typically 1 cupYesYesDAIRY and NON-DAIRY MILKSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):NON-TROPICALApplesApricotsBlackberriesBlueberriesFigsGrapefruitGrapesOrangesPeachesPearsPlumsRaspberriesStrawberriesTROPICALBananaCanteloupeDatesMangoPapayaPineappleWatermelonYes, with limitationsNOTE:Fruit, with its moderate sweetness, helps wean the tast buds off hyper-sweetened junk/processed foodsAvoid tropical, dried, and fruit juice in phase 1. Have 2 or 3 servings of non-tropical fruits per day A serving is a small apple, pear, banana, etc or about 1/2 to 1 cup berries. YesNOTE:Enjoy any fruit, but eat tropical and dried fruits sparingly. Continue to avoid fruit juice (it’s very high in sugar) Serving size for dried fruit is 1-2 tablespoons.Yes, as tolerated for your health goals.FRUITSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):BeefCheese (including string, and cottage)Eggs and egg whitesFish LambOther game and meatsPoultryProtein Powder ShellfishTempehTofuPlain Greek Yogurt Yes, and try to have a serving at every mealNOTE:Greek yogurt 2x the protein as regular varieties.Legumes can make a great contriburtion to the protein of a meal.A protein serving is:3-6 ounces of meat, poultry, fish, other seafood, tofu, or tempeh (palm of hand is a good indicator)3 eggs1 cup (3 ounces) grated cheese1 cup greek yogurt1 serving size protein powder (see serving size on package labelYes, and try to have a serving at every mealYes, and try to have a serving at every mealHIGH-PROTEIN FOODSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):AvocadoAvocado OilButter (preferably grass-fed)Coconut OilFlax OilHeavy CreamMayonaise (no added-sugar)Nuts and nut buttersOlive OilPeanuts and peanut butter (no added sugar)Safflower oil (high Oleic) Seeds and seed buttersSeasame oil (plain or toasted)Sour Cream Yes, and try to have a serving at every mealNOTE:If the high protein source in your meal is high fat too (such as poultry with skin, fatty meats, salmon, or cheese) then add, for example: 2-3 teaspoons oil, butter, or mayo1-2 tabelspoons nuts1/4 medium avocadoDouble the above amounts if the protein source is not high in fat (such as skinless poultry, lean meat, white fish, or protein powderAvoid highly refined oils- Canola, Soybean, vegetable, etc. There are a variety of mayonaise brands now made with healthier oils. Yes, and try to have at ever meal. Yes, and try to have at ever mealFATS AND HIGH-FAT FOODSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Baked goods (cookies, cake, pie, etc)CandyChipsFrench FriesFruit JuiceIce CreamOther sweets SorbetSweetned beverages (soft drinks, iced tea, sports and energy drinks, etcNoNOTE:The exception here is dark chocolate (at least 70% or higher cacao content), which is relatively low in sugar and okay to eat in all phases at the serving size of about an ouce per day. NoYes, as tolerated for your health goals.NOTE:Limit total servings of processed carbohydrates (anything w/ refined grains or concentrated sugars) to 2 per dayAlways avoid any highly sweetened beveragesHIGH-CARB SWEETS and SNACK FOODSTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Agave SyrupBarley MaltBrown SugarCane SugarCoconut sugarCorn SyrupDate SugarDextranDextroseFructoseFruit juice concentrateGlucoseGrape sugarHigh Fructose Corn SyrupHoneyHydrolized starchMaltodextrinMaltoseMaple SyrupMolassesRice SyrupSucantSugarTurbinadoNo (except for the small amount of sugar in dark chocolate with at least 70% or higher cacao content)Yes, with limitationsUp to 3 teaspoons (12g) of added sugar daily, preferably in the form of honey or maple syrupNOTE:1 teaspoon of maple syrup, honey or other sweetener contains abougt 4 grams of sugar. Limit sugar in beverages to 1 gm per ounce or less (ie: max of 2 teaspoons in 1 cup coffee or tea) Yes, as tolerated for your health goals.Up to 6 teaspoons (24gm) of added sugar daily, perferably in the form of maple syrup or honeyNOTE:Continue to limit sugar in beverages to 1 gm per ounce or less SUGARTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Coffee (drip, french press, espressoTea (black, green, oolong, etc)Yes, with limitationsUp to 2 to 3 oz servings (8 oz each) per dayNOTE: Caffeine can cause insulin resistance in high amounts, but coffee and tea have health-promotins plant substances like polyphenols. Avoid sweeteners, but feel free to add 1-2 T cream or whole milk OK to have decaf coffee in unlimited amounts (but drink plenty of water to avoid dehydration!)Yes, with limitationsUp to 2 to servings (8 oz each) per dayNOTE:You may add 1 to 2 teaspoons sugar (4 or 8 grams) if desired (as part of a 12gm daily sugar maximum).Yes, as tolerated for your health goals.NOTE:You may add 1 to 2 teaspoons sugar (4 or 8 grams) if desired (as part of a 24gm daily sugar maximum).CAFFEINATED BEVERAGESTYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):Aspartame (Equal)Diet DrinksDiet SodasSaccharin (Sweet’N Low)Stevia (Truvia)Sucralose (Splenda)Try to avoidNOTE:Although they have no calories, atrificial sweeteners can precent the taste buds friom appreciating the natural sweetness present in whole foods, like fruit. In addition, research suggestes that these additives can have negative effects on metabolism/insulin resistance If you do need to use these products occasionally, choose Stevia, as is the most natural. Try to avoidNOTE:If you do need to use these products occasionally, choose Stevia, as is the most natural. Try to avoidNOTE:If you do need to use these products occasionally, choose Stevia, as is the most natural. DIET DRINKS AND ARTIFICIAL SWEETENERS:TYPEPHASE 1: Control CravingsPHASE 2:Re-set your metabolismPHASE 3:Balanced nutrition INCLUDES (but not limted to):BeersCiderGinRumScotchTequilaVodkaWhiskeyWineNoYes, with limitations1-2 drinks per day (ideally limit alcohol to weekend, or special occasions only)NOTE:A drink is:5 ounces dry wine12 ounces beer/cider1.5 ounces liquorTry to choose light beerCiders can be very sweet with large differences in sugar content- choose drier ones.Avoid mixers for liquir that have added sugar.*If this amount interferes w/ your progress, cut back or avoid altogetherYes, as tolerated for your health goals.1-2 drinks per dayNOTE:If you drink, take note of how is affects your weight, skin, muscles/joints, sleep patterns, energy, and mood. Limit your intake to an amount that doesn’t interfere with your well-being. ALCOHOL

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