This diet is designed to be a moderate to high fat, low carbohydrate, moderate protein diet. it should be followed for about 3 months to allow body to recalibrate and clean itself up. This is an initial approach to proper nutrition that can be adjusted for individual needs. It is designed to decrease inflammation, which will lead to improve glucose (sugar) levels and improve composition of cholesterol.

Some patient may require modifications to this diet due to intolerance of certain foods. The best way to individualize this diet would be to run couple tests, such as Genova NutrEval and LRA  (blood test and urine tests). NutrEval examines metabolic pathways and helps me to determine the exact ratio of proteins, fats and carbohydrates, frequency of meals and caloric goals, among other useful data. LRA test evaluates  response of white blood cells to common foods and chemicals. These are the same cells that respond to the same substances in the gut, so, in my view, this is the most accurate test.

1. Half of the plate – vegetables

• Cooked or raw. Preferred organic
• Cooked with either avocado oil, butter, coconut oil, or ghee (clarified butter) *
  • Do not cook with olive oil; oil becomes rancid when exposed to high temperature
• Raw vegetables with olive or avocado oil,  and /or balsamic vinegar
• Exclude corn (too much starch and commonly GMO) , white potatoes (too much starch) , sweet peppers, eggplant (both have been linked to gut inflammation in some patients).
• Organic Sweet potatoes are fine, twice a week
• Organic fruit that is only in season

* Butter should be from grass fed cows. Patients with dairy intolerance, should not use butter.

2. Quarter of the plate is protein

• Wild caught fish should be the primary source of the protein, especially for diabetics
• Grass fed beef and lamb are acceptable. Variety of meats is preferred
• Eggs from pasture raised chickens
• Shrimp and oysters  is also very good
• Poultry – free-range only
• No milk, but fermented dairy, like full-fat PLAIN Greek yogurt  or Kefir are fine

3. Quarter of the plate is fat

• Fat in the vegetables does count
• Additional fat – avocado or guacamole (without tomatoes), nuts.
• In some patients, uncooked tomatoes may cause inflammation in the gut.

No grains  (that includes wheat, barley, rice and any other grains)

Three meals a day – No snacking preferred. If very hungry – snack on nuts. May consider some additional nuts (1oz)

• 60-80 ounces of water a day (roughly 1/2 of your weight in onces). Only spring water or reverse osmosis water (re-mineralized).
• Drink two cups of water upon awakening, first thing in the morning.
• No soft drinks EVER (they TRIPLE the risk of stroke)
• One to two cups of coffee or tea is fine in the morning.
  • Caffeine is dehydrating and those drinks do not count for water consumption. Drinking up to 2 cups of organic coffee  is fine.
  • Small amount of unsweetened heavy whipping cream is okay in coffee. May consider coconut milk.

• Greens don’t have to be eaten raw – sauté in a healthy fat source with garlic and spices

• Chop hearty greens (like kale or spinach) finely and add to soups, pasta sauce, rice dishes, egg dishes 

•Use cabbage or collard greens to make “lettuce wraps” with a variety of toppings and sauces

• Blend spinach or arugula with olive oil, basil, and pine nuts for a nutrient-dense pesto that can be stirred into soup or used as a sauce for protein or
veggies 

• Pre-chopped options if time to wash, dry, prepare is an obstacle

• Experiment with different cooking methods for those who don’t like raw vegetables: steaming and roasting are good options 

• Add a fat source like olive oil or ghee 

•Use cabbage or collard greens to make “lettuce wraps” with a variety of toppings and sauces

• Pre-chopped options if time to wash, dry, prepare is an obstacle

• Experiment with therapeutic plant proteins: natto, tempeh, tofu
• Remember to select organically grown soy products 

• Soybeans contain polyunsaturated fats, fiber, vitamins, minerals,
and isoflavones 

• Not sure how to incorporate soy foods?
• Roasted soybeans are a crunchy and healthy snack
• Swap tofu or tempeh into meals with animal protein
(works especially well in sauces and soups) 

• Ten Vegetable Soup with Tempeh

Consider using hemp, unbleached psyllium, ground flax

1/4 ice cubes optional
1-2 TBSP flax seen ground
2 TBSP protein
1-2 cups whole vegetables
1/2 cup fruit
2-4oz unsweetened juice (Optional) -pomegranate
4-6oz base liquid
Add avocado for smoothness, optional.

Stay close to nature → low GI fruits are a good option

Some ideas:

• Baked apples with almond butter

• Unsweetened yogurt topped with berries and nuts/seeds

• Fruit smoothies or smoothie bowls using low glycemic fruits and greens

• Fresh Berries with Coconut Mango Cream

• Recommended to eat at least 1 servings of legumes per day 

• Key therapeutic foods: edamame and black soybeans 

• Think about adding beans to soup, stir-fry, dips, and hummus 

• More ideas in the weekly planner and recipe guide!
• Black soy bean and cocoa soup with lime zest
• Thai barley and veggie stir fry with edamame

• Sweet potato hummus

• Catalonia beans. Cook bean stew in the crockpot

• •Fresh Apple
• •Blueberries
• •Frozen Blueberries
• •Fresh Strawberries
• •Frozen Strawberries
• •Grapefruit
• •Cantaloupe
• •Carrots
• •Red Bell Pepper Slices
• •Celery Slices
• •Lettuce Varieties
• •Edamame
• •Green Bell Peppers
• •Broccoli
• •Tomatoes
• •Fresh Grapes
• •Frozen Grapes
• •Grilled Asparagus
• •Mushrooms
• •Wilted Spinach
• •Squash
• •Navy Beans
• •Lima Beans
• •Black Beans
• •Grilled Eggplant
• •Onions
• •Sun-Dried Tomatoes
• •Green Salad Cucumbers
• •Broccoli Rabe
• •Peach
• •Zucchini
• •Pear
• •Nectarine
• •Plum
• •Banana
• •Dried Apricots
• •Mango
• •Sliced Mixed Berries
• •Steamed Cabbage
• •Sliced Oranges
• •Tangerines
• •Sprouts
• •Kale
• •Collard Greens
• •Kidney Beans
• •Canned Pumpkin
• •Brussel Sprouts
• •Pomegranate
• •Craisins
• •Radishes
• •Fennel
• •Papaya
• •Chili Peppers
• •Grape Tomatoes
• •Black Eyed Peas
• •Scallions
• •Shaved Ginger
• •Pickles

• •Oatmeal
• •Cream of Wheat
• •Whole Wheat Waffle
• •Whole Wheat Bread Stix
• •Pretzels
• •Banana
• •Brown Rice
• •Cous Cous
• •Applesauce
• •Baked Sweet Potato
• •Red Bliss Potatoes
• •Pasta Salad
• •Angel Hair Pasta
• •Acorn Squash
• •Cereal
• •Peas
• •Fat Free Granola Bar
• •Ritz Crackers
• •Whole Wheat Wrap
• •Cranberry Sauce
• •Saltines
• •Baked Potato
• •Barley
• •Corn
• •Sweet Potato Fries
• •Ziti
• •Whole Wheat Pita
• •Butternut Squash
• •Linguine
• •Jasmine Rice
• •Whole Wheat English Muffin
• •Spaghetti
• •Long Grain Rice
• •Quinoa
• •Spelt
• •Turnips
• •Basmati Rice
• •Oyster Crackers
• •Whole Wheat Bread

Copyright © 2019-2021 Alexander Y. Zubkov, MD, PhD. All rights reserved