A Lifestyle Diet Created by Dr. Michael J. Leff
Any diet will help your symptoms, for a while. The reason being any change will take your body out of a static pattern. The real trick is consistent, long term change. I have compiled some guidelines to provide you with a solid direction for your eating habits.
The truth is, good fats are good for you. You cannot lose weight without eating them. If you don’t eat enough good fat, you body thinks it is in ‘starvation mode’, and stores fat. If you are eating adequate amounts of good fat, your body knows it is being fed, and will release your fat stores, and you will lose weight. Contrary to what you may have heard, good fats do not make you fat. They make you thin. Have you ever met anyone who got fat eating nuts and avocados? There is a list of these good fats at the end.
Most people gain weight because they eat refined carbohydrates and sugar. These foods give a rapid release of blood sugar, releasing insulin, which turns the sugar into fat for storage. If you want to burn fat, you cannot eat refined carbohydrates, period. Refined carbohydratess are foods that contain white flour or white sugar. I call them the ‘Evil Whites’. Examples are: cake, cookies, candy, bread and most cereals. The carbohydrates in fruits and vegetables are different. They are known as complex carbohydrates, and they are good for you.
Although some people advocate eating dairy products, I do not. You may get some calcium from it, but it is insufficient in quantity, and more importantly, it is a terrible allergen and pro-inflammatory (inflames your body). Eggs are fine, in fact they are very good. We have all read negative press about eggs and cholesterol causing heart disease. The recent studies have disproved this. Heart disease comes from inflammation, not just cholesterol. Adequate cholesterol in your body is absolutely essential for health. All of your hormones are a direct derivative of cholesterol. If you are having trouble with hormone levels, and are on a cholesterol medication, this may be an issue to discuss with your prescribing physician.
Focus on eating protein (meat, chicken, fish), fruits, nuts and vegetables. If you have intestinal problems, I may have you eliminate nuts, seeds, and green leafy vegetables for the initial stages of healing. This will be discussed on an individual basis. Brussel sprouts and beets are especially good for you. Radishes and pineapple are natural anti-inflammatories.
As for juicing, I never recommend drinking anything at one time that you couldn’t sit down and eat. Who can eat six carrots or 3 apples at a time? This over-consumption of fruits and vegetables in one sitting will elevate your blood sugar, just as if you ate a candy bar. Fruits and vegetables are obviously good for you, but eat only what your body asks for. Consumed in normal quantities, the sugar in fruit will not make you fat. Again, have you ever met someone who became overweight by eating too many apples? It doesn’t happen. Your body has an innate intelligence that lets you know how much you could or should eat. Really, try to eat two oranges, it’s nauseating.
A few silly, but true sayings : “If it has a mother, eat it.”
“If it grows, it’s good.”
Another myth we have been perpetuated is that salt is bad for your blood pressure. The truth is…that is not the truth (except in very specific situations). Salt has very little effect on the blood pressure. Most people are lacking good salt and electrolytes in their diet. I recommend using sea salt, or Mortons Lite Salt. It was actually designed for cardiac patients!
Eat fish. Don’t worry about the mercury, unless you are eating an obscene amount. The recent studies have shown the levels aren’t as toxic as we once thought.
THE ‘MEAT’ OF THE MATTER
Eliminate all refined carbohydrates from your life.
Eat foods with a glycemic index of less than 50.
Do you know that one can of soda contains 6 tablespoons of sugar? On average people eat ½ pound of sugar every day (170 pounds a year) without even knowing it. The glycemic index is essentially how much sugar each food contains. This is what we want to limit.
What can I eat for breakfast? Plain oatmeal, fruit, nuts, plain yogurt, quinoa, and yes, bacon and eggs.
What can I snack on? Fruits, vegetables, nuts, seeds.
Aim to eat things that have only one ingredient.
Aim to avoid things in a bag, box or can.
If you can’t pronounce the ingredient, don’t put it in your body.
Should you take calcium if you’re a woman? Yes.
Should everyone take a multivitamin? Yes.
Most people can’t and don’t eat everything they should. There simply aren’t enough vitamins and minerals left in our ground soil to grow fruits and vegetables the way they used to. Do you know that it takes 12 apples to get the same nutritional content as one apple used to? Eventually this lack of vitamins and minerals leads to nutritional deficiencies. It is almost impossible to eat what we need. Whenever possible, eat organic.
I have put together two lists. The first is a list of foods you may eat. It lists the carbohydrate content of the foods. Remember, only 75 to 100g carbs per day. Again, this is a generalization, and I will add and subtract specifically for your condition.
The second list contains the glycemic index of foods. Consume foods with a glycemic index below 50-55. The smaller the index, the better it is for you.
I hope this will be helpful for you. I understand that some of it may fly in the face of what you have come to believe. Truthfully, if what you thought was correct, you wouldn’t be reading this!
|All Bran||51||chocolate bar||49||cheese tortellini||50||baked||44|
|Bran Buds +||45||corn chips||72||fettucini||32||black beans||30|
|Corn Chex||83||graham crakers||74||Spagh: 5 min boil||33||garbanzo||34|
|Cornflakes||83||jelly beans||80||spagh, 15 min boil||44||kidney, boiled||29|
|Cream of Wheat||66||Life Savers||70||spagh, prot enrich||28||kidney, canned||52|
|Frosted Flakes||55||oatmeal cookie||57||vermicelli||35||lentils||30|
|Grapenuts||67||pizza,cheese/ tom||60||Soups/Vegetables||lima, boiled||32|
|Life||66||Pizza Hut, supreme||33||beets, canned||64||navy beans||38|
|muesli, natural||54||popcorn, light micro||55||black bean soup||64||pinto, boiled||39|
|Nutri-grain||66||potato chips||56||carrots, fresh, boil||49||red lentils, boiled||27|
|oatmeal, old fash||48||pound cake||54||corn, sweet||56||soy, boiled||16|
|Puffed Wheat||67||Power bars||58||french fries||75||Breads|
|Raisin Bran||73||pretzels||83||grean pea, soup||66||bagel, plain||72|
|Rice Chex||89||saltine crakers||74||green pea, frozen||47||baquette, Frnch||95|
|Shredded Wheat||67||shortbread cookies||64||lima beans, frozen||32||croissant||67|
|Special K||54||Snickers bar||41||parsnips||97||dark rey||76|
|Total||76||strawberry jam||51||peas, fresh, boil||48||hamburger bun||61|
|Fruit||vanilla wafers||77||pot, new, boiled||59||muffins|
|apple||38||Wheat Thins||67||pot, red, baked||93||apple, cin||44|
|banana||56||graham||74||pot, white, boiled||63||oat & raisin||54|
|cantalope||65||rice cakes||80||pot, white, mashed||70||pita||57|
|cherries||22||rye||68||split pea soup w/ham||66||pizza, cheese||60|
|grapes||46||Cereal Grains||Milk Products||rye||64|
|mango||55||basmati white rice||58||custard||43||wheat||68|
|orange||43||bulgar||48||ice cream, van||60||Drinks|
|papaya||58||couscous||65||ice milk, van||50||apple juice||40|
|pineapple||66||Sugars||tofu frozen dessert||115||grapefruit juice||48|
|plums||39||fructose||22||whole milk||30||orange juice||46|
|prunes||15||honey||62||yogurt, fruit||36||pineapple juice||46|
Nuts and Seeds
Hydrogenated and Partially Hydrogenated oils (canola, vegetable)
Fats in sweets
Whole wheat breads
(Everything but those listed above)
High Fructose Corn Syrup
Anything ending in –ose
Artificial Sweeteners. Use honey, stevia or agave.
Limit coffee, tea and alcohol
Milk (yes, milk). Use soy, almond or rice.
REFINED CARBOHYDRATE EXAMPLES:
Candies, jelly and jams
Soda, fruit juices, fruit drinks
Pudding, custards and other sweets
Bread and pasta made with any refined flour
Cakes, cookies and other sweet bakery products