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MY DietThese are the concepts I have applied to my own diet which are shaped by my metabolism and my inflammation and food sensitivities.
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I follow an anti-inflammation diet, which I have determined through reading many sources and my own elimination testing experience. I have managed rheumatoid arthritis without any medication through this diet. I unfortunately have a food sensitivity to milk products.
EATING PLAN:
One meal a day (OMAD) between 4-7PM OR Intermittent fasting: limit all eating to a six to eight hour window.
Do not eat in bed or less than 2 hrs before bed
Record the calories and carbs at every meal using apps such as Carb Manager
Limit carbs to under 90 grams per day. (40 to 60 grams for periods of Keto)
Limit calories to 1200 per day for weight loss and 2000 a day for maintenance.
Eat whole fat foods not fat reduced.
Use only healthy oils (avocado, EV olive) and never processed seed oils (soybean, corn, canola.)
Minimize lectins per Dr Gundry plan.
DRINK WATER, spring bottled such as Fontis.
Herbal teas without caffeine* or sweeteners are okay.
Restrict wine to 2 glasses per day, twice a week.
No beer or hard liquor drinks.
No sugary drinks such as colas or fruit juices. (Squeeze an organic lemon into water!)
Drink a glass of water when you think you're hungry in case you're just thirsty.
YES FOODS:
Eat small amounts of the best quality food you can find. Organic if at all possible.
Buy whole, single-ingredient fresh foods that were recently alive. Frozen only if necessary.
Pasture-raised, grain-finished beef
Pasture-raised: eggs and chicken.
Wild-caught fish; salmon is best. Grouper, catfish and trout ok. Limit first to one or two times a week. Avoid farm-raised fish.
Low carb fermented foods such as Kimchi, Sauerkraut and (non-dairy) yogurt.
Lots of greens: Butter lettuce, spring mix, cabbage, mustard, turnip, collared, Spinach, Kale, Swiss chard, Romaine lettuce, Arugula
Low carb, low lectin vegetables: Asparagus, Mushrooms, Celery
Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts, Bok choy (check for inflammation)
Avocado or guacamole everyday.
Berries, especially blueberries.
Locally raised honey but rarely and very small amounts (1 tsp/day max)
NO FOODS:
NO FRIED FOODS, breads, grains, starches or desserts.
NO NIGHTSHADES*: Tomatoes, Eggplant, Potatoes, Tomatillos, Peppers (Sweet bell peppers, cayenne peppers, and other chili peppers are all nightshades.)
NO DAIRY*: Milk products, butter, cheese, yogurt.
Minimize condiments and learn to enjoy the taste of good, healthy whole fresh food.
No processed (multi-ingredient) foods. Minimize canned foods.
No sugar, surgery foods or fruit juices.
No sweeteners of any kind, especially artificial sweeteners.
* my food sensitivity (inflammation, RA)
EATING PLAN:
One meal a day (OMAD) between 4-7PM OR Intermittent fasting: limit all eating to a six to eight hour window.
Do not eat in bed or less than 2 hrs before bed
Record the calories and carbs at every meal using apps such as Carb Manager
Limit carbs to under 90 grams per day. (40 to 60 grams for periods of Keto)
Limit calories to 1200 per day for weight loss and 2000 a day for maintenance.
Eat whole fat foods not fat reduced.
Use only healthy oils (avocado, EV olive) and never processed seed oils (soybean, corn, canola.)
Minimize lectins per Dr Gundry plan.
DRINK WATER, spring bottled such as Fontis.
Herbal teas without caffeine* or sweeteners are okay.
Restrict wine to 2 glasses per day, twice a week.
No beer or hard liquor drinks.
No sugary drinks such as colas or fruit juices. (Squeeze an organic lemon into water!)
Drink a glass of water when you think you're hungry in case you're just thirsty.
YES FOODS:
Eat small amounts of the best quality food you can find. Organic if at all possible.
Buy whole, single-ingredient fresh foods that were recently alive. Frozen only if necessary.
Pasture-raised, grain-finished beef
Pasture-raised: eggs and chicken.
Wild-caught fish; salmon is best. Grouper, catfish and trout ok. Limit first to one or two times a week. Avoid farm-raised fish.
Low carb fermented foods such as Kimchi, Sauerkraut and (non-dairy) yogurt.
Lots of greens: Butter lettuce, spring mix, cabbage, mustard, turnip, collared, Spinach, Kale, Swiss chard, Romaine lettuce, Arugula
Low carb, low lectin vegetables: Asparagus, Mushrooms, Celery
Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts, Bok choy (check for inflammation)
Avocado or guacamole everyday.
Berries, especially blueberries.
Locally raised honey but rarely and very small amounts (1 tsp/day max)
NO FOODS:
NO FRIED FOODS, breads, grains, starches or desserts.
NO NIGHTSHADES*: Tomatoes, Eggplant, Potatoes, Tomatillos, Peppers (Sweet bell peppers, cayenne peppers, and other chili peppers are all nightshades.)
NO DAIRY*: Milk products, butter, cheese, yogurt.
Minimize condiments and learn to enjoy the taste of good, healthy whole fresh food.
No processed (multi-ingredient) foods. Minimize canned foods.
No sugar, surgery foods or fruit juices.
No sweeteners of any kind, especially artificial sweeteners.
* my food sensitivity (inflammation, RA)