Phase I

BACKGROUND & GROUND RULES

The plan is known as a Slow-Carb Diet. Sugars and simple carbohydrates are reduced, and the consumption of good fats increases. All carbohydrates increase blood sugar levels and the body responds by releasing insulin (the storage hormone) to lower blood sugar. If blood sugar spikes too high or too quickly, then more insulin is released and our body stores more nutrients (fat). Cells have a small storage capacity and when overloaded with nutrients, the cells start to store incoming nutrients as fat. The slower that carbohydrates are digested, the less of an insulin response there is, resulting in less fat storage.

My selection of dietary items can be viewed as what many identify with as “paleo,” which is described as a diet that leans towards how mankind ate during the “Paleolithic era.” This style of eating omits the ingestion processed such as heavily refined food products found most commonly in boxed goods.  Ideally, one should avoid grains (rice, wheat products, bread, pasta, quinoa), sugar, dairy, legumes (beans/peanuts), and alcohol. These types of foods cause a vast rise in blood sugar, causing a large release of the storage hormone insulin resulting in undesired storing of fat gain. The body’s digestive focus should be on foods such as vegetables, meats, eggs, seafood, nuts/seeds, fats, and moderate amounts fruit. Specific foods will be discussed in more detail later on but the underlying theme is getting accustomed to the fact that refined sugars and processed foods must be avoided. The Phase I diet is all about making conscious food choices, empowering participants to understand how selective food choices can lead to a better body connection.

You should be increasing fat consumption, while at the same time lowering carbohydrates. Do not be afraid of good fats, because fats host a plethora of beneficial properties necessary for our body’s functionality. One of the many benefits of fat is that it induces the bodies feeling of satiety, or the feeling of being full. The freedom from a bullying appetite is quite liberating, where meals provide vital nourishment to the body and not signals of hunger after meals lack the ideal nutrient balance. The strategy is to control blood sugar, limiting the storage cells from surpassing their capacity.

Water is one of the single best things you can give your body in order to thrive. I suggest for females to drink at least one gallon per day, and for males, at least one and a half gallons per day. A great daily habit is drinking two large glasses of water (around 24 oz total) when you first wake up. An easy way to reach your daily water intake is to pour a gallon jug of water into several glasses so you can see how many glasses make a gallon. Once you teach yourself how many glasses you need to drink to reach your daily water quota, the jug is no longer needed. Coffee is totally fine but avoid the addition of sugar and/or milk. If you feel the need to add something, almond milk is quite tasty. If you are not a breakfast eater, or just want to have coffee but still gain nourishment, the addition of coconut oil or grass-fed butter blended into your coffee is quite nice.

For complex carbohydrates, it is suggested to include sweet potatoes, taro or poi, squash, nuts, seeds, a little fruit (only as snacks), and of course - any vegetables. Complex carbohydrates are to be eaten every day. Limit sugar as much as possible. This requires the habit of reading nutrition labels and ingredient lists. Understanding exactly what is entering your body is essential. Conscious food choices are going to be the underlying theme of Phase I. Wheat is to be avoided, as it hosts a plethora of anti-nutrients (gluten, physic acid, and lectins) that harm our digestive tract. Over time, these anti-nutrients stress the digestive tract and cause inflammation that ultimately leads to absorptive issues. Another food suggested to avoid is dairy (butter is an exception). Even in small amounts, dairy causes mild gastric intestinal discomfort. Although I am not allergic, the decrease in performance I experience from dairy is a reasons for it to be avoided. Lactose, the carbohydrate form found in dairy, is something that is not optimal from a fuel standpoint. The last food item to try to avoid is soy, as it contains phytoestrogens that mimic the hormone estrogen in the body and can alter balances negatively. Just like any food, soy is handled differently from person to person. Some individuals may not react adversely, but it has been proven to cause negative alterations regarding estrogen levels.

A fundamental component to establish is adhering to the 80/20 rule. This encompasses the notion of sticking to the rules of this diet 80% of the time, with a nice 20% safety net for unplanned moments of weakness. Life is unpredictable, and in the event such as a birthday or a moment of celebration, no problem, enjoy some fun foods or beverages that are not apart of the Phase I recommended rules. This 20% buffer is not something to plan on, but to provide ease when in a pinch or if an unprepared occasion arises. Now that you have read the background, here are my seven rules:

1. Avoid wheat, dairy, sugar and soy.

2. Lean towards higher fat and protein based meals, with a lower emphasis on carbohydrates.

3. Carbohydrates eaten are only to be complex carbohydrates (sweet potatoes, taro or poi, squash, nuts, and vegetables)

4. Drink 2 large glasses of water in AM, and at least 1 gallon of water throughout the day for females, or 1.5 for males.

5. Include vegetables in at least two meals per day.

6. Start with a tablespoon of coconut oil 1-2 times per day.  Increase as desired.

7. Eat fruit only as snacks, not meals. No smoothies.

BREAKFAST

Breakfast is often referred to as the most important meal of the day. The reason for this is the fact that choices made for the first meal of the day are going to set up proper nourishment for your body the rest of the day. The main objective is to avoid early blood sugar rises from common breakfast food choices such as grains, breads, cereals, juices, fruit smoothies, and things of that nature. Traditionally, breakfast is comprised of fast digesting, blood sugar spiking carbohydrates that will ultimately fill your entire system with insulin, resulting in low blood sugar levels and signals to seek more food soon after finishing. The ideal scenario is to avoid this from happening by excluding carbohydrates from your first meal, resulting in steady hormonal signals setting up the rest of your day with an even level of energy, prompting responsible food choices.

Vegetable Omelet with Avocado

-Sauté veggies (mushrooms, bell peppers, onion, spinach, etc.)

-Whip up 3-4 eggs and add to veggies and add avocado

Fried Eggs and Avocado

-Cook eggs in coconut oil or avocado oil

-Add avocado

Bacon Spinach Egg Muffin

-Place pan fried bacon in muffin with Spinach

-Pour in eggs and spices

-Bake at 300 in oven for 20-25min until done

LUNCH

The structure of meals following breakfast are similar in construct. The composition of your plate will have a primary focus on proteins and fats with the inclusion of complex carbohydrates, ideally by way of vegetable sources. The selection of complex carbohydrates are your choice but stick to a portion size smaller than the protein source. Think of carbohydrates as an afterthought, rather than a spearhead of your meal anatomy. If your meal contains leaner proteins or naturally has a lower fat content, be sure to add fats with choices such as coconut oil, olive oil, avocado oil, ghee, or even grass fed butter. The addition of fat will stop your blood sugar response from the inclusion of the carbohydrates and ultimately reduce the amount of the fat storing hormone insulin. This mindset is great to adopt with a goal of body fat reduction. This comes full circle in Phase II when the approach to eating is refocused on configuring the body’s metabolic process to burn fat as the primary fuel source.

Mixed Vegetable Avocado Salad with Chicken

-Cook chicken and cover plate with salad greens

-Place chicken over salad and add avocado mix

-Cover plate with oil (3-4 table spoons olive oil)

Chicken and Sweet Potato

-Cook chicken and boil sweet potatoes

-Add 4 table spoons of coconut oil

-Spice as desired

Avocado Tuna Seaweed Wraps

-Mash up can of tuna with avocado

-Plate seaweed and place tuna on each sheet

Turkey Salad Brussel Sprouts Slaw

-Cover salad with Brussel Sprout slaw

-Add ground turkey

-Cover with olive oil and spices

DINNER

The final meal of the day is similar to the structure of lunch, with a focus on protein and fats. The underlying theme stays the same of designing your plate with a solid vegetable base, selecting a quality protein source, including a complex carbohydrate if desired, and adding the essential fats. A great habit to adopt is to eat your last meal on the earlier end, such as 5pm or 6pm, as apposed to a later time. This is helpful for digestion.

Mahi-mahi Over Zucchini Noodle Pesto and Roasted Vegetables

-Coat fish in egg, then sprinkle crushed nuts and unsweetened shavings

-Chop desired vegetables, coat with oil and desired spices

-Place in fish and vegetables oven at 350 degrees for 20-30min

-Cover noodle zucchini in pesto

Chop Steak and Steamed Kale

-Pan fry steak with onions and mushrooms

-Soak kale in juices, then cook for 5 minutes

-Spice to desire

Chicken and Shrimp with Romaine Boats filled with Ground Turkey and Avocado

-Cook chicken, shrimp, and ground turkey on stove top

-Fill romaine with turkey

-Add avocado in romaine and pour cream sauce