If you don't have any serious food sensitivities or digestive disorders, here are some of my general recommendations for healthy eating and weight loss. Follow this plan closely - avoid eating out while on this plan so you know exactly what you are eating. Herbs, spices, apple cider vinegar, lemon juice, and unrefined sea salt can be used as seasoning to taste.
FAT IS NOT BAD FOR YOU
A minimum of 3 TB of fat should be eaten daily up to unlimited amounts to encourage satiety, boost energy, and help to detoxify the liver as long as they come from the following sources: butter (pastured preferred), ghee, extra virgin olive oil, avocado, flaxseed oil (no more than ½ tsp daily), fish oil, cod liver oil, or coconut oil. Other natural fat sources such as lard, tallow, palm oil, or chicken fat are also allowed but often more difficult to obtain good quality. Processed vegetable oils should be avoided at all costs. It is also important to vary your fat sources to give the body adequate types of fatty acids i.e. don’t rely on olive oil alone for your fat sources. It is difficult to consume too much natural fat as the body has regulatory mechanisms that discourage this (feelings of fullness, discomfort, or nausea). You may find that if you are not used to eating fat you will have to limit your intake initially and slowly increase the daily amount allowing your body to adjust. Remember that fat is not stored in the body as fat – excess calories from refined carbohydrates are.
JUMPSTART DAY – LIQUID FAST
For best results do the jumpstart day once each week on the day of your choice.
Breakfast – Blended drink made with one dark leafy green and two fruits
(example: kale, pear and peach)
Lunch – Blended drink made with two vegetables and one fruit
(example: carrot, celery, apple)
Dinner – Vegetable, beef, fish, or chicken broth
1 TB of coconut oil dissolved in warm water before each meal.
ALL OTHER DAYS
For each meal up to 3 per day - 1 whole grain, fruit, or starchy vegetable, 1 full-fat dairy or protein, unlimited non-starchy vegetables or leafy greens, and at least 1 TB fat
If you find that you only need to eat two meals a day, make sure at least one of these is breakfast! All sweeteners should be limited to no more than 1TB of honey or maple syrup per day.
Drink plenty of water on both the jumpstart days and all other days. At least three tall glasses. Raw milk, Coconut milk diluted with water and herbal tea are also allowed in addition to water intake. Fruit and Vegetable juices should be limited to only the jumpstart days.
EXAMPLES OF FOOD TYPES
Whole Grains (all grains should be cooked whole or freshly ground and not refined) – Quinoa, Brown Rice, Millet, Amaranth, Oats*, Spelt*, Wheat*, Rye*, Barley*, Cornmeal
*Avoid if you are gluten sensitive
Fruit – Fully ripe banana, apple, grapes, pear, peach, melon, berries, etc. Limit dried fruit to 1 Tb.
Starchy Vegetables – Potatoes, Sweet Potatoes, Winter Squash, Corn
Non-Starchy Vegetables – Broccoli, Peppers*, Tomatoes*, Eggplant*, Carrots, Celery, Peas, Green Beans, Cabbage, Lettuce, Summer Squash, etc.
* Avoid if you are sensitive to nightshades
Leafy Greens – Kale, Collards, Romaine, Dandelion Greens, Chard, Endive, Radicchio, etc.
Full-Fat Dairy – Raw milk, Yogurt, Kefir, Cheese, Buttermilk, etc. Avoid soy or other milk substitutes. Homemade nut or seed milk may be used if you are sensitive to dairy.
Protein – Fish, Beef, Chicken, Eggs, Beans, Nuts, Nut-Butters, Lentils, Liver. Avoid soy or other protein substitutes.
1 serving of whole grain = 1/4 C. uncooked
1 serving of Fruit = 1 piece of large fruit, 2 small, or 1 C. of berries
1 serving of Starchy Vegetable = 1 C.
1 serving of Protein = 2 oz. meat, 2 eggs, ¼ C. beans, nuts, lentils
1 serving of Full-Fat Dairy = 1 C milk, yogurt or kefir; 1 oz. cheese
Supplements - Optional
Bowel Detox (Nature's Sunshine) - take as directed on bottle
Superdophilus (Natren) - Start with 1/4 tsp work slowly up to 2 tsp/day
Bifidonate (Natren) - Start with 1/4 tsp work slowly up to 2 tsp/day
Herbal Trace Minerals (Nature's Sunshine) - take as directed on bottle
Try it out and let me know what you think!
To Your Health!
Kathryn Doran-Fisher, ND, CGP
Kathryn Doran-Fisher is a Traditional Naturopath, Certified GAPS Practitioner and owner of Elder & Sage.