- Eat plenty of lean meats (flank steak, top sirloin steak, London broil) plus chicken and turkey breasts, wild game and fish. Choose the meat of organically raised, pastured animals (those that eat grass, not grains) whenever possible. Choose smaller fish such as flounder, sole Pollock and halibut over the large ones like swordfish, shark and tuna, which tend to accumulate more mercury. Avoid raw fish (can be a source of parasites). Choose wild fish, including salmon, over farm-raised fish, whose diet is often lacking in omega-3 fatty acids.
- Avoid fatty meats. Bacon, beef ribs, chicken and turkey legs, thighs, wings and skin, fatty beef roasts, fatty cuts of beef, fatty ground beef, fatty pork chops, fatty pork roasts, lamb chops, lamb roasts, leg of lamb, pork ribs, pork sausage and T-bone steaks.
- Avoid or minimize salted foods. Deli meats, hot dogs, smoked, dried and salted fish and meat, bacon, cheese, ham, most commercial salad dressings and condiments, pickled foods, pork rinds, processed meats, salted nuts, salted spices, sausages and olives.
- Eggs are permitted. Limited to six per week, and choose free-range organic.
- Avoid or minimize use of table salt. Use unprocessed sea salt sparingly.
- Eliminate sugars and artificial sweeteners, as well as foods containing them. This includes sucrose (or table sugar), lactose (milk sugar found in dairy products), honey fructose (fruit sugar), molasses, maple syrup and other concentrated sweeteners. A moderate amount of the herbs stevia or lo han may be used as a sweetener when needed. All sodas, diet and regular, are to be strictly avoided.
- Limit grains. Choose those that do not contain gluten (such as corn, millet, teff, and quinoa). Only whole grains are recommended, used sparingly-no more than four servings daily (one-half to one cup = one servings). Avoid wheat bread and wheat-based products; try sprouted grain (“Ezekiel”) bread or millet bread. Avoid all processed foods made with refined cereal grains—commercial rolls, pasta, noodles, muffins, waffles, cookies, cake, doughnuts, pancakes and crackers.
- Eat fruits freely. (if candida is not a problem), favoring those that have a low glycemic index (a measurement of how quickly the body breaks down carbohydrates into glucose in the bloodstream). These would include berries of all sorts, pears, peaches, plums, dries apricots, cherries, bananas, apples, grapefruit, oranges, kiwis, and grapes.
- Eat non-starchy vegetables freely. Minimize intake of starchy vegetables (starchy tubers, cassava root, manioc, potatoes of all types, tapioca pudding and yams) and legumes (all beans, peas, and lentils).
- Avoid all canned, bottled and frozen juices. As well as freshly prepared fruit juices (which lack the fiber of fresh fruit and have a much higher glycemic index). Stick with freshly prepared vegetable juices. Emphasize the green juices.
- Avoid commercial dairy products. Milk, sour cream, buttermilk, cheeses, margarine and other milk products. The exceptions are butter and plain (not low-fat or no-fat) yogurt, in small amounts—no more than one-half of cup per day.
- Avoid white potatoes, russets, yams and sweet potatoes. A moderate amount of red potatoes is permitted.
- Avoid or greatly minimize intake of alcoholic beverages.
- Avoid or limit coffee and tea. Choose organic, decaffeinated coffee and/or herbal teas instead.
- Eat nuts and seeds in moderation. Always soak them in water overnight before eating to deactivate enzyme inhibitors.
The above guidelines represent a modified Paleolithic Diet, which features lean meat, fresh fruit and vegetables. Such an eating plan is based on the premise that we were designed to thrive on the foods that our ancient ancestors ate, the hunter-gatherer diet that preceded the age of agriculture. Consuming an abundance of lean meat provides plenty of protein to lower cholesterol, improve insulin sensitivity. Speed up metabolism, satisfy appetite and aid in weight loss.