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Follow this phased nutrition plan to help with the following, and more:(Based off Dr. David Ludwigs book “Always Hungry”)

Weight Loss Increased Energy Improved Sleep Better Mood

Emotional Stability Healthier skin, hair, nails

Reduced Body Fat % Horomonal Balance

Prevention of bone loss

Detoxification Pain/inflammation Re-duction

Better gastrointestinal health

Understanding 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 months• Phase 3: Moderate fat, protein, and carbohydrate. Length: Lifelong if health maintained.

Fat50%Pro-

tein25%

Carbs25%

Phase 1

Fat40%

Pro-tein30%

Carbs30%

Phase 2

Fat35%

Pro-tein30%

Carbs35%

Phase 3

• Percentages are based off caloric intake • If you are eating the correct types of macro-nutrients (ie fats, proteins, and carbs), and not eat-

ing 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

TYPE PHASE 1: Calm Cravings

PHASE 2:Re-set your metabolism

PHASE 3:Balanced nutrition

INCLUDES (but not limted to):

• Amaranth• Barley• Buckwheat• Corn• Farro• Millet• Oats• Quinoa

Rice• Spelt• Teff• Wheat

No Yes, with limitations

Have up to 3 servings per day (no more than 1 servings per meal) of in-tact, 100% whole-kernel grain.

NOTE:“Intact” means the ac-tual 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 tortillas

A serving is about 1/2 cup cooked grain

Yes, 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 pro-cessed grains in this to-tal, as tolerated

Note: If eating processed grains, emphasize prod-ucts made with whole grains (such as whole wheat bread).

A modest amont of re-fined grain product (like white bread, or white rice) may be OK, de-pending on your toler-ance.

A serving is 1 slice of bread, or 1/2 cup cooked grain

GRAINS

TYPE PHASE 1: Control Cravings




• Acorn Squash• Beets• Butternut Squash• Kabocha Squash• Peas• Potatoes (all types)• Winter Squash• Yams


Eat any starchy veg-etable 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 vegetable


Eat any starchy veg-etable at meals, in place of grains.

NOTE: Consider white potato equivalent to a pro-cessed grain- to be eaten sparingly.

A serving is about 1/2 to 1 cup cooked starchy vegetable

STARCHY VEGETABLES





• Black beans• Black-eyed peas• Edamame (soy-

beans)• Garbanzo beans

(chickpeas)• Kidney beans• Lentils• Lima beans• Peanuts• Pinto beans• Red Beans• White beans (can-

nellini, great, north-ern, 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 fine

Avoid products with added sugar like BBQ baked beans.

Serving size: 1/2 to 3/4 cup up to 1-2x per day.

Yes Yes

LEGUMES





• Arugula• Beet Greens• Bell Peppers (all

colors)• Broccoli• Broccoli Rabe• Brussel Sprouts• Cabbage• Carrots• Chard• Collards• Dandelion greens• Fennel• Hot peppers• Kale• Muchrooms

Yes

Vegetables help round out a meal when most starches aren’t recom-mended (and provide and excellent vehicle for healthty sauces, spreads, dips, oils etc)

Yes Yes

• Mustard Greens• Romaine and other

lettuce• Spinach• Tomatoes

GREENS AND OTHER NON-STARCHY VEGETABLES





• Almond Milk• Coconut Milk• Kefir, full-fat• Milk, whole• Soy milk• Yogurt, full-fat.

Yes

NOTE:Natural yogurt and kefir have “good” bacteria that play a critical role in health and well-being.

Choose only unsweet-ened products

A serving is typically 1 cup

Yes Yes

DAIRY and NON-DAIRY MILKS





NON-TROPICAL• Apples• Apricots• Blackberries• Blueberries• Figs• Grapefruit• Grapes• Oranges• Peaches• Pears• Plums• Raspberries• Strawberries

TROPICAL• Banana• Canteloupe• Dates• Mango• Papaya• Pineapple• Watermelon

Yes, with limitations

NOTE:Fruit, with its moderate sweetness, helps wean the tast buds off hyper-sweetened junk/pro-cessed foods

Avoid 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, ba-nana, etc or about 1/2 to 1 cup berries.

Yes

NOTE: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 table-spoons.


FRUITS





• Beef• Cheese (including

string, and cottage)• Eggs and egg

whites• Fish • Lamb• Other game and

meats• Poultry• Protein Powder • Shellfish• Tempeh• Tofu• Plain Greek Yogurt

Yes, and try to have a serving at every meal

NOTE:Greek yogurt 2x the protein as regular vari-eties.

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 indi-cator)

• 3 eggs• 1 cup (3 ounces)

grated cheese• 1 cup greek yogurt• 1 serving size pro-

tein powder (see serving size on package label



HIGH-PROTEIN FOODS





• Avocado• Avocado Oil• Butter (preferably

grass-fed)• Coconut Oil• Flax Oil• Heavy Cream• Mayonaise (no

added-sugar)• Nuts and nut but-

ters• Olive Oil• Peanuts and peanut

butter (no added sugar)

• Safflower oil (high Oleic)

• Seeds and seed but-ters

• Seasame oil (plain or toasted)

• Sour Cream


NOTE: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 mayo

• 1-2 tabelspoons nuts

• 1/4 medium avo-cado

Double the above amounts if the protein source is not high in fat (such as skinless poul-try, lean meat, white fish, or protein powder

Avoid highly refined oils- Canola, Soybean, veg-etable, 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 meal

FATS AND HIGH-FAT FOODS

TYPE PHASE 1: PHASE 2: PHASE 3:

Control Cravings Re-set your metabolism Balanced nutrition


• Baked goods (cook-ies, cake, pie, etc)

• Candy• Chips• French Fries• Fruit Juice• Ice Cream• Other sweets • Sorbet• Sweetned bever-

ages (soft drinks, iced tea, sports and energy drinks, etc

No

NOTE:The exception here is dark chocolate (at least 70% or higher cacao content), which is rela-tively low in sugar and okay to eat in all phases at the serving size of about an ouce per day.

No Yes, as tolerated for your health goals.

NOTE:Limit total servings of processed carbohy-drates (anything w/ re-fined grains or concen-trated sugars) to 2 per day

Always avoid any highly sweetened beverages

HIGH-CARB SWEETS and SNACK FOODS





• Agave Syrup• Barley Malt• Brown Sugar• Cane Sugar• Coconut sugar• Corn Syrup• Date Sugar• Dextran• Dextrose• Fructose• Fruit juice concen-

trate• Glucose• Grape sugar• High Fructose Corn

Syrup• Honey• Hydrolized starch• Maltodextrin• Maltose• Maple Syrup• Molasses• Rice Syrup• Sucant• Sugar• Turbinado

No (except for the small amount of sugar in dark chocolate with at least 70% or higher cacao content)


Up to 3 teaspoons (12g) of added sugar daily, preferably in the form of honey or maple syrup

NOTE: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 tea-spoons in 1 cup coffee or tea)


Up to 6 teaspoons (24gm) of added sugar daily, perferably in the form of maple syrup or honey

NOTE:Continue to limit sugar in beverages to 1 gm per ounce or less

SUGAR





• Coffee (drip, french press, espresso

• Tea (black, green, oolong, etc)


Up to 2 to 3 oz serv-ings (8 oz each) per day

NOTE: Caffeine can cause in-sulin resistance in high amounts, but coffee and tea have health-pro-motins 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 wa-ter to avoid dehydra-tion!)


Up to 2 to servings (8 oz each) per day

NOTE:You may add 1 to 2 tea-spoons sugar (4 or 8 grams) if desired (as part of a 12gm daily sugar maximum).


NOTE:You may add 1 to 2 tea-spoons sugar (4 or 8 grams) if desired (as part of a 24gm daily sugar maximum).

CAFFEINATED BEVERAGES




• Aspartame (Equal)• Diet Drinks• Diet Sodas• Saccharin (Sweet’N

Low)• Stevia (Truvia)• Sucralose (Splenda)

Try to avoid

NOTE:Although they have no calories, atrificial sweet-eners can precent the taste buds friom appre-ciating the natural sweetness present in whole foods, like fruit. In addition, research sug-gestes that these addi-tives can have negative effects on metabolism/insulin resistance

If you do need to use these products occa-sionally, choose Stevia, as is the most natural.

Try to avoid

NOTE:If you do need to use these products occa-sionally, choose Stevia, as is the most natural.

Try to avoid

NOTE:If you do need to use these products occa-sionally, choose Stevia, as is the most natural.

DIET DRINKS AND ARTIFICIAL SWEETENERS:




• Beers• Cider• Gin• Rum• Scotch• Tequila• Vodka• Whiskey• Wine


1-2 drinks per day (ide-ally limit alcohol to weekend, or special oc-casions only)

NOTE:A drink is:• 5 ounces dry wine• 12 ounces beer/cider• 1.5 ounces liquor

Try to choose light beer

Ciders can be very sweet with large differ-ences in sugar content- choose drier ones.

Avoid mixers for liquir that have added sugar.

*If this amount inter-feres w/ your progress, cut back or avoid altogether


1-2 drinks per day

NOTE: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 in-terfere with your well-being.

ALCOHOL

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merritthw.com · Web viewCaffeine can cause insulin resistance in high amounts, but coffee and tea have health-promotins plant substances like polyphenols. Avoid sweeteners, but feel