- If you have a slow oxidation rate (slow metabolic rate) – you need more good quality protein, plenty of cooked vegetables and some complex carbohydrates to support metabolism. Slow oxidizers should consume less fat and do not need to add extra fats and oils to the diet.
- If you have a fast oxidation rate (fast metabolic rate) – you need 1 to 2 tablespoons of additional fat or oils at each meal. Rotate your extra fats and oils. Fast oxidizers should eat less starches. Sugars, sweet fruits and refined starches are particularly harmful for fast oxidizers.
For everyone – slow and fast oxidisers:
- Vegetables should account for 50% of your meal, protein for one-quarter, and complex carbohydrates for the rest.
- 3 liters of spring water or carbon filtered water daily.
- 2-3 cups of cooked vegetables per meal, eat a variety from the preferred vegetables list below.
- Cooked vegetables are preferred over raw vegetables as the body cannot extract sufficient nutrition from raw vegetables.
- Eat protein 3x daily.
- Animal protein 2x daily: chicken, turkey, eggs (runny yolk), sardines, organic beef, lamb, dairy if tolerated.
- Moderate intake of whole grains, legumes, dairy, nuts and seed butters.
- Up to 2 servings of low glycemic fruits daily (optional) – citrus fruits, berries, pears, apples, plums, kiwi, cherries, cherry tomatoes. Frozen berries have less pesticide residues.
- Roasted almond butter 1 tbsp/day, roasted tahini 1 tbsp/day, nutritional yeast 1 tsp/ day.
- Sea salt with all meals.
- No liquid with meals.
- Limit saturated fat intake and avoid trans fats.
- Limit refined carbs, sweets, processed foods, deep fried food, hydrogenated oils, sugar, white flour, larger fish and shellfish.
- At the same meal sitting, start with your protein first, and a few minutes later eat your vegetables and lastly your blue corn chips or grains.
- Fresh, organic foods and free range animal foods are best. Unpasteurised and unhomogenised dairy is best.
- Vegetables should not be crunchy (undercooked) or lose their colour and become mushy (overcooked). Frozen vegetables are not recommended.
- Meat should not be overcooked.
- Cooking with water is preferred including stove top pressure cooking, steaming, braising, stewing and slow cooking. Stir-fry (sautéed) and roasting is okay only occasionally. Do not cook oils to smoking point as these become toxic when over heated. Do not use microwave and induction cooker for cooking.
2 to 3 cups of cooked vegetables per meal. This amount of vegetables is needed to remineralize the body and is the most important part of the diet. We do not recommend raw vegetables as they are difficult to digest and the body cannot extract enough nutrition from raw vegetables. For rapid healing, eat mainly the preferred vegetables from the list below. Ideally, 8 to 12 different well-cooked vegetables with each meal.
We suggest eating some green vegetables, carrots, onions and cruciferous vegetables every meal. Onions include shallots, leeks, garlic, pearl onions, and scallions. Cruciferous vegetables are red cabbage, brussels sprouts, brocollini and cauliflower. The other vegetables can be rotated.
The preferred vegetables are:
Onions – onions of all colours, green onions or scallions, shallots, leeks.
Root vegetables – rutabaga, daikon or white radish, carrots.
Cruciferous vegetables – red cabbage, savoy cabbage, brussels sprouts, broccolini or baby broccoli (not regular broccoli), cauliflower (including leaves and stems), green beans.
Green vegetables – spinach, kale, carrot tops, beet greens, green beans, string beans, peas, cilantro, mustard greens, Chinese cabbage, Napa cabbage, bok choy, Swiss chard, leeks, scallions, and green onions.
Others – small amounts of golden beets, celery, garlic, ginger, chives, wild garlic (allium canadense), horseradish root and winter squashes including pumpkin.
Eat animal quality protein twice every day, and eat protein three times daily. Limit portion size to 4-5 ounces per serving. The following are preferred protein foods.
- Dark Meat Chicken (thighs and drums are the best)
- Eggs (soft boiled or poached with runny yolk, do not eat hard boiled eggs).
- Red meat up to 3 times weekly (2x/week lamb and 1x/week organic beef)
- Organic or grass fed ground beef
- Wild game, but not duck, goose, bison or buffalo.
- Plain goat yogurt or soft goat cheese. Other dairy products can be taken in moderation.
- Roasted almond butter – 2 tablespoons daily
- Roasted sesame tahini -2 tablespoon daily or hummus – 4 tablespoons daily.
- Beans can be eaten occasionally. Limit lentils.
- Limit organ meats, all pig products and processed meats. These are more toxic.
- Limit all fish (high mercury) and seafood, except for small fish like sardines, herring, anchovies and smelt.
- Blue Corn Chips are very healthful and can be eaten daily. Limit the number of Blue Corn Chips to about 8-10 per meal. If you are still hungry, add more vegetables to your diet rather than fill up on corn chips or other grains. If you are sensitive to grains, better to avoid it for now.
- Grains (cereals) –You can have oats, rye, corn, millet, quinoa or amaranth and other whole grains.
- Rice is still considered to have arsenic and cadmium, thus best to limit rice.
Replacing foods that are high in saturated fat and trans fats with healthier options can lower blood cholesterol levels and improve lipid profiles. Even the healthier fats and oils should be taken in moderation. A diet with less than 30% total fat, with low intake of saturated fat, is the optimal diet for enhancing insulin sensitivity and preventing type 2 diabetes.
Healthier cooking oils include:
With the healthier fats and oils, it is important to avoid fats and oils that have been heated to smoke point as they become toxic (avoid deep frying, minimise grilling and roasting). Olive oil has a low smoke point so we do not recommend cooking with olive oil.
Other healthier fats and oils include:
- Olive oil (not for cooking)
- Fish and fish oil (avoid high mercury fish like tuna, sardines are best)
- Nuts and seeds
We do not recommend eating avocados regularly due to concerns about potential toxicity.
Saturated Fats To Limit:
- Palm Oil
- Chicken skin
- Beef fat (tallow)
- Lard and cream
- Other dairy products made from whole or reduced-fat (2 percent) milk
Trans Fats And Hydrogenated Oils To Avoid:
- Most baked goods
- Most fast foods
- Stick margarine
- Coffee creamers
- Snack foods
- 3 litres of water daily. The best water to drink for this program is natural spring water. You can buy it in plastic bottles or visit www.FindASpring.com for local sources. The second-best water to drink is carbon-only filtered tap water.
- Other sources are not recommended. Avoid reverse osmosis water and do not drink distilled water on a long term basis. Avoid the Dasani brand.
- You can drink some carrot juice, fresh wheat grass juice and dairy in moderate quantities. Limit other fruit juices, vegetable juices and plant milks.
- One cup of coffee and one cup of herbal tea daily is ok but not required. Good teas are chamomile, hibiscus or lemon grass.
- Beef bone broth is a good source of minerals.
- Do not drink with meals. Drink only very little water with meals to take your nutritional supplements, and no more. More than this dilutes your stomach acid and harms digestion.
- The best methods of cooking are stove top pressure-cooking, steaming, braising, stewing, slow cooking. Use the low pressure setting if your pressure cooker has a choice of pressures. Cook with water most of the time.
- Do not use instant pots or electric pressure cooker for cooking vegetables.
- Less desirable methods of cooking are stir-frying or sautéing, frying, broiling, grilling, baking, and roasting. These methods produce AGES, which are toxic chemicals. Roasting, broiling, barbequing, stir-frying and sautéing are okay only once in a while. Do not microwave food and induction cooktops as they damage the food.
- Do not cook often with oil, as this tends to produce toxic chemicals. Do not bake vegetables in olive oil. This generates toxic chemicals that are very hard on the liver.
- Vegetables need to be pressure-cooked for no more than 2.5 minutes or steamed, or boiled for no more than about 40 minutes. For crock pots, vegetables require about 6 hours to cook on a low setting.
- Vegetables should not be overcooked or undercooked. They should not be crunchy (undercooked) or lose their color and become mushy (overcooked).
- If you pressure-cook or use a crock pot, use good water and drink the water in which you cook vegetables.
- Do not peel vegetables such as carrots. Clean them with a vegetable brush. However, remove the outer dried skin of onions and garlic.
- Meat should not be overcooked. Do not drink the water in which you cook the meat.
- Chicken – Boil or steam no more than 40 min. Pressure cook no more than 2 min. Boil ground chicken patty just until meat turns white, don’t dry it out.
- Lamb – Boil or steam no more than 10 min. Pressure cook no more than 2 min. Boil ground lamb patty just until it is not raw, don’t dry it out.
- Beef – Braise ground beef patty in boiling water for 5 seconds on each side. The meat can be raw in the middle.
- Nightshade vegetables: potatoes, eggplant and peppers
- Raw salads
- Frozen foods except frozen meat
- All larger fish and shellfish
- Hard-cooked eggs
- Pig products, lard, bison and buffalo
- Organ meats
- Refined soy products such as soy protein powder, textured vegetable protein and others
- Protein powders, food powders, green superfood powders, meal replacements and food bars
- Limit high, glycemic sweet fruits due to the sugar content.
- Hydrogenated oils. These are found in all margarine, shortening, most peanut butter and many baked goods
- “Cheese food”, cooked cheese
- Table salt
- Limit alcohol, soda pop, plant milks, fruit juices and most vegetable juices except for carrot and wheatgrass juices in moderation.