Eat only the foods listed under “Foods to Include” and avoid foods listed under “Foods to Exclude.” If you have a question about a particular food, check to see if it is on the food list. Avoid any of the
permissible foods if you know you are intolerant or allergic. Pay attention to the following guidelines as you choose your foods each day:
■ You may use leftovers for the next day’s meal or part of a meal (e. g., leftover broiled salmon and broccoli from dinner as part of a large salad for lunch the next day).
■ It may be helpful to cook extra chicken, sweet potatoes, rice, and beans, etc. that can be reheated for snacking or another meal.
■ Most foods on the menu plan freeze quite well.
■ Please add extra vegetables and fruits as needed. The menu is a basic one and needs your personal touch. Use the suggested snacks as needed for hunger or cravings; leftovers are also handy to eat as snacks.
■ If you are a vegetarian, eliminate the meats and fish and consume more beans and rice, quinoa, amaranth, teff, millet, and buckwheat.
■ Breakfasts that need cooking are easiest to incorporate on your days off. Muffins can be made ahead of time, frozen, and used as needed.
■ If you are consuming coffee or other caffeine containing beverages on a regular basis, it is always wise to slowly reduce your caffeine intake rather than abruptly stop it; this will prevent caffeine-withdrawal headaches. For instance, try drinking halfdecaf/half-regular coffee for a few days, then slowly reduce the total amount of coffee.
■ Select fresh foods whenever you can. If possible, choose organically grown fruits and vegetables to eliminate pesticide and chemical residue consumption. Always wash fruits and vegetables thoroughly.
■ Read oil labels; use only those that are obtained by a “cold pressed” method.
■ If you select animal sources of protein, look for free-range or organically raised chicken, turkey, or lamb. Trim visible fat and prepare by broiling, baking, stewing, grilling, or stir-frying. Cold-water fish (e. g., salmon, mackerel, and halibut) is another excellent source of protein and the omega-3 essential fatty acids, which are important nutrients in this diet. Fish is used extensively. If you do not tolerate fish, consult with [your physician/health-care practitioner].
Supplemental fish oils may be suggested. Avoid shellfish, as it may cause an allergic reaction.
■ Remember to drink the recommended amount (at least two quarts) of plain, filtered water each day.
■ Strenuous or prolonged exercise may be reduced during some or the entire program to allow the body to heal more effectively without the additional burden imposed by exercise. Adequate rest and stress reduction are also important to the success of this program.
Note that, any time you change your diet significantly, you may experience symptoms such as fatigue, headache, or muscle aches for a few days. Your body needs time as it is “withdrawing” from the foods you eat on a daily basis. Your body may crave some foods it is used to consuming. Those symptoms generally don’t last long, and most people feel much better over the next couple of weeks.