What to eat and foods to avoid. The Virgin Diet (2. Eliminate gluten, soy, dairy, eggs, corn, peanuts, sugar and sweeteners. Eat unprocessed, whole, natural foods that are humanely and naturally raised. Virgin Diet Shakes. Challenge (reintroduce and check reactions) with dairy and eggs to see if there are any reactions and how frequently you can reintroduce them into your diet. Challenge with gluten and soy to see if you should avoid them completely. Continue to avoid foods you’re intolerant to and regularly check your intolerances. Below is a detailed outline of the food recommendations in the book. Send this page to friends, family, and anyone else you’re eating with so they can understand what you’re eating. Buy a copy of the Virgin Diet to get the full details. Get The Virgin Diet Cookbook for more recipes. The reasoning behind The Virgin Diet. This book advises that the key to weight loss is avoiding and overcoming food intolerance – food intolerances stress your system and give you negative symptoms including weight gain. Some people’s bodies simply have difficulty tolerating certain foods, such as gluten, lactose, or MSG. Usually, this is because the intolerant people are lacking a specific chemical or enzyme that they need to digest the food. This is simply a genetic problem, and there isn’t much you can do about it except to avoid the foods. Another issue is food sensitivities, which affect at least 7. They’re a type of immune reaction, but they mobilize a different type of antibody than food allergies do – not Ig. E, but immunoglobulin G, or Ig. G. The symptoms don’t appear until hours or days after you’ve eaten, and if you continue to eat the offending foods, food sensitivities keep your immune system fired up on a chronic basis. This diet has 3 stages: Cycle 1 – elimination – 2. FI (food intolerance) foods; eat healing foods and healing supplements. Cycle 2 – reintroduction – 2. FI food. Based on your responses, determine whether each food should stay or go. Cycle 3 – lifetime – avoid corn, peanuts, and sugar and artificial sweeteners 9. FI foods that your reacted to in Cycle 2 after 3 to 6 months to see if you can now tolerate them; every 1. Do not count calories. Virgin Diet Shake – how to make it, where to buy pea- rice protein, buying premade shakes. Tammy, we were informed when my dog was 1 yr old that she had a liver shunt. She had surgery to band the shunt. She has been on Science Diet l/d, milk thistle. Weight Watchers has redefined weight loss for 50 years with its innovative programs, informational meetings, and online support for men and women. Virgin Diet Shakes are used as meal replacements in all stages of the diet. You can make them yourself using vegan pea- rice protein, fiber (fiber blend, chia seeds, hemp seeds, freshly ground flaxseed meal or nut butter), organic frozen berries, liquid (water, unsweetened coconut milk or coconut water), and some optional extras (recipe on p. If you’re looking for pea- rice protein, JJ’s store sells Thorne Vega. Lite; you can also look for pea- rice protein at Amazon or other online stores or at health food or vitamin supplement stores. It might be called plant protein on the label – look at the ingredients to see which plant proteins it contains. If you can’t find pea- rice protein, look for pea protein, rice protein, and/ or hemp protein (p. Note that hemp protein should never be used as a stand- alone protein powder in your shake or otherwise. Rotate your source of fiber – e. You can buy the Virgin Diet All- In- One Shake prepared shake powder from www. Amazon. The shakes are an exception as they are low- reactive. Meal timing. Drink your Virgin Diet Shake within an hour of waking up. If you’re working out first thing, you can have half your shake before and half after. Eat only every 4- 6 hours, 3 meals a day (less ideal option – 2 meals, an afternoon snack, then a final meal). If you are an athlete and actively increasing your muscle mass, eat every 4 hours and have a meal 4 times a day instead. Stop eating 2- 3 hours before bed. Plate proportion. Percentages not given in the book, here is an approximation of what’s shown. Fiber. Eat at least 5. Soluble fiber is great. Top sources: Raspberries, lentils, nuts, seeds (especially chia seeds and freshly ground flaxseeds), kale, quinoa, avocado, apples, winter squash, broccoli. Water and other beverages. When you get up: 1. During a meal: limit to 4- 8 ounces. Start drinking water again 6. We Were Meant To Be Together Now Diets That WorkBefore bed: 8 ounces. Daily total: 6. 4 ounces minimum, more if you are in a hot climate, exercise heavily, or are heavier. You should be drinking approximately half your weight in ounces. Green tea is a good option. Limit coffee to 1 or 2 cups per day. You can use powdered green drinks as long as they don’t have sugar in them. Clean, lean proteins. Grass- fed beef, hormone- free free- range chicken and turkey, pasture- fed lamb and pork, pea- rice protein, wild cold- water fish, wild game. Enjoy lean red meat 3 or 4 times a week, focusing on game and lamb. Get the rest of your protein from chicken, turkey, fish, and Virgin Diet Shakes. Enjoy 2- 3 6- oz servings of lowest- mercury fish per week – anchovies, butterfish, calamari/squid, catfish, farmed caviar, clams, king crab, crawfish/crayfish, flounder, Alaskan halibut, herring, spiny/rock lobster, oysters, pollock, salmon, sardines, scallops, shrimp, sole, tilapia, freshwater trout, whitefish. For vegetarians: eat a good blend of nuts, seeds, grains and legumes, especially lentils, which are the highest in protein. Healthy fats. 1- 3 servings of healthy fat per meal; 1 serving = 1. Avocado, coconut milk or oil, extra- virgin olive oil (don’t cook it at medium or high heat) , olives, palm fruit oil, sesame oil, wild cold- water fish. Rock stars: red palm fruit oil and coconut oil. Raw nuts (no peanuts) and nut butter, raw seeds (chia, hemp, freshly ground flaxseed meal), Nuts – soak them overnight to reduce issues from lectins, phytates and other enzyme inhibitors. Limit of 1- 3 servings a day (5 brazil or macadamia nuts, 1. By Susan Moss, All The Best Pet Care. Toward a Better Standard of Eating Increase your companion’s health and longevity by incorporating fresh whole foods into the. Fruits are loaded with healthy antioxidants, vitamins and minerals, which is why eating them in moderation is fine for healthy people. What’s the difference between Almond Flour and Almond Meal? Let’s clear up any misconceptions right now that all almond “flour” is created equal. I am a Veterinary Surgeon, writer and lecturer with my favourite topic being the nutrition of pet dogs and cats. Many people look to me as the authority on feeding. You can enjoy ghee, or clarified butter, ideally from grass- fed cows, even in Cycle 1 as it has no milk solids. High- fiber, low- glycemic carbs. We Were Meant To Be Together Now DietschWhenever possible, consume soaked, sprouted, or fermented. Non- gluten grains including: Brown rice, brown rice pasta or quinoa pasta, brown rice wraps, millet, oat bran, quinoa. Whenever possible, consume soaked, sprouted, or fermented. Starchy vegetables including: Beets, carrots (raw only and along with other foods), french beans, jicama, okra, pumpkin, squash (acorn, butternut, winter), sweet potato or yam, tomatoes, turnip. Note – don’t eat potatoes, which are high on the glycemic index (JJ says they’re basically just big lumps of sugar) and most people have more than just a tablespoon or two of them. Grains, legumes, and starchy vegetables can be incorporated into a healthy diet if they are not eaten in excess – 1- 4 servings a day, where a serving is approximately . Also see JJ’s take on alternative sweeteners, which says that monk fruit and erythritol are okay. Healing foods and spices. Aloe juice, apples, artichokes, avocado, beets, blueberries/berries, broccoli, cabbage, chia seeds, cilantro, cinnamon, coconut / coconut milk, curcumin/turmeric, dandelion greens, extra- virgin olive oil, flaxseed meal, fresh garlic, ginger, green tea, lentils, oregano, palm fruit oil, pomegranate, red onions, red peppers, rosemary, sauerkraut, sea salt, seafood (especially salmon, sardines, sole, scallops), sweet potato, xylitol. Cycle 1 of The Virgin Diet – what not to eat. The top 7 high- FI foods – completely avoid even the smallest traces of these foods. Gluten – in all brans, baked beans, biscuits and cookies, blue cheeses, bread and bread rolls, breadcrumbs, brown rice syrup, bulgur wheat, cakes, cheap brands of chocolate, chutneys and pickles, couscous, crispbreads, crumble topping, durum, farina, gravy powders and stock cubes, hydrolyzed vegetable protein (HVP), imitation crabmeat, licorice, luncheon meats (may contain fillers), malt vinegar, malted drinks, many salad dressings, matzo flour/meal, meat and fish pastes, muesli, muffins, mustard and dry mustard powder, pancakes, pasta (E. Make sure you’re only buying oatmeal marked “gluten- free”Soy – in Asian foods, energy bars and shakes, miso, prepared foods, soy protein powders, soy milk, soy sauce, tempeh, teriyaki sauce, textured vegetable protein TVP, tofu, veggie burgers. Dairy – in butter and many margarines, chocolate (except some dark chocolate products), cottage cheese, cow’s, goats, and sheep’s milk, yogurts, and cheeses, cream, sour cream, half- and- half, whipped cream, cream soups and chowders, creamy cheese or butter sauces (often served on vegetables and meats), creamy soups and sauces, ice cream, macaroni and cheese, many baked goods (bread, crackers, and desserts), many baking mixes and pancake mix, many canned foods (e. Dairy may be listed on labels as: Butter or artificial butter flavor, buttermilk or buttermilk solids, casein, caseinate, sodium caseinate, cream, cream cheese, cottage cheese, lactose, lactalbumin, milk, milk solids, nonfat milk solids, whey, yogurt, kefir. Eggs – especially corn- fed – in baked goods, batter mixes, Bavarian cream, boiled dressing, bouillon, breaded foods, breads, cake flours, creamy fillings, custards, egg drop soup, egg replacers such as Egg Beaters, flan, french toast, fritters, frosting, hollandaise sauce, ice cream, macaroons, malted drinks, marshmallows, mayonnaise, meat loaf, meringues, noodles, pancakes, puddings, quiche, salad dressings, sauces, sausages, souffl. Egg may be listed on labels as albumin, egg protein, egg white, egg yolk, globulin, livetin, ovalbumin, ovomucin, ovomucoid, ovovitellin, powdered egg, vitellin. Corn – in breakfast cereals, cerelose, corn chips, corn syrup, dextrose, dyno, glucose, grits, high fructose corn syrup HFCS, hominy, maize, margarine, popcorn, puretose, sweetose, corn starch, corn oil, vegetable oil. Peanuts – in baked goods, baking mixes, battered foods, biscuits, breakfast cereals, candy, cereal- based products, chili sauce, Chinese dishes, cookies, egg rolls, ice cream, margarine, marzipan, milk formula, pastry, peanut butter, satay sauce and dishes, soups, Thai dishes, vegetable fat, vegetable oil. Things Everyone Should Know About Low- Carb Dietsistock. Last week, my staff nutritionist Laura Schoenfeld wrote a guest post for my blog called “Is a Low- Carb Diet Ruining Your Health”. Perhaps not surprisingly, it has caused quite a stir. For reasons I don’t fully understand, some people identify so strongly with how many carbohydrates they eat that they take offense when a suggestion is made that low- carb diets may not be appropriate for everyone, in all circumstances. In these circles low- carb diets have become dogma (i. Followers of this strange religious sect insist that everyone should be on low- carb or even ketogenic diets; that all carbohydrates, regardless of their source, are “toxic”; that most traditional hunter- gatherer (e. Paleolithic) societies followed a low- carb diet; and, similarly, that nutritional ketosis—which is only achievable with a very high- fat, low- carb, and low- protein diet—is our default and optimal physiological state. Cut through the confusion and hype and learn what research can tell us about low- carb diets. On the other hand, I’ve also observed somewhat of a backlash against low- carb diets occurring in the blogosphere of late. While I agree with many of the potential issues that have been raised about low- carb diets, and think it’s important to discuss them, I also feel it’s important not to lose sight of the fact that low- carb diets can be very effective therapeutic tools for certain conditions and in certain situations. With this in mind, here are 7 things I think everyone should know about low- carb diets.#1: Paleo does not equal low- carb, and very low- carb/ketogenic diets are not our “default” nutritional state, as some have claimed. Some low- carb advocates have claimed that most traditional hunter- gatherer societies consumed diets that were very low in carbohydrates. I’ve even seem some suggestions that nutritional ketosis was “the norm” for these cultures. These claims are false. The majority of studies have shown that traditional hunter- gatherer (HG) societies typically consume between 3. Yet even these cultures—such as the traditional Inuit—often made an effort to obtain carbohydrates from berries, corms, nuts, seaweed, and tubers whenever they could, as Richard Nikoley has recently detailed on his blog. What’s more, contrary to popular claims, studies have shown that it’s unlikely the Inuit spent much time—if any—in nutritional ketosis. Their high protein intake would have prevented ketosis from occurring. With virtually no historical examples of human beings following ketogenic diets for any significant length of time, and few examples of very low- carb diets, it’s difficult to imagine how these diets could be considered our “default” nutritional state or the optimal approach for most people.#2: Low- carb diets are incredibly effective in certain situations. Lest low- carb advocates think that I am anti- low- carb, I’d like to reiterate that both the research and my clinical experience suggest that low- carb diets can be incredibly effective therapeutic tools for certain conditions. These conditions include (but aren’t limited to): Overweight and obesity. High blood sugar, metabolic syndrome, diabetes (both type 1 & type 2)Traumatic brain injury. Epilepsy. Parkinson’s disease. Alzheimer’s disease. Other neurological conditions. PCOSI have personally witnessed some remarkable transformations using ketogenic diets therapeutically in my practice. I recall an 8. 4 year- old woman who came to see me complaining of dementia and early- onset Alzheimer’s. She was losing her memory and cognitive abilities at an alarming rate. After just two weeks on a ketogenic diet, this progression not only halted, it reversed: her memory returned, her mind was sharper, and she was far less confused and disoriented. Her family (and her doctor) were stunned, and could hardly believe the changes they were seeing. Yet as impressive as very low- carb (VLC) and ketogenic diets can be in certain situations, that does not mean that these diets may not have some undesirable side effects over the long term—some of which we’re only beginning to understand. For example, as I discussed with Jeff Leach from the American Gut project in a recent podcast, some preliminary research suggests that long- term ketogenic/VLC diets may cause adverse changes to the gut microbiota. It’s worth noting that many of these fibers are found in foods with moderate to high carbohydrate content—foods that would typically be excluded on very low- carb diets. It’s important to note, however, that the beneficial bacteria- starving effects of ketogenic/VLC diets can be at least partially offset by consuming non- digestible, fermentable fibers like resistant starch and non- starch polysaccharides that don’t count toward daily carbohydrate intake. This is something I recommend to all of my patients following low- carb diets)#3: The fact that ketogenic/VLC diets work therapeutically for certain conditions does not make them appropriate in all circumstances, for all people. This assumption is a basic failure of logic, but it’s remarkable to see how often it happens. A person has a life- changing experience with a VLC diet, so they assume that their friend will have a similar experience. Or a clinician that works primarily with people suffering from neurological conditions has great success with ketogenic diets, and then makes the assumption that all people (regardless of their health complaints) will benefit from them. This is akin to saying that since people with hemochromatosis (a genetic condition that causes iron overload) need to limit their iron intake, everyone should consume foods that are low in iron. The belief that “everyone” will benefit from one particular dietary approach—no matter what it is—ignores the important differences that determine what is optimal for each person. These include variations in genes, gene expression, the microbiome, health status, activity levels, geography (e. When it comes to diet, there is no one- size- fits- all approach. Some people may thrive on a long- term, low- carb diet. I have patients and even a family member in this category. And maybe you’re one of them too. But that doesn’t mean everyone will have this experience. If you talk to practicing clinicians who work with patients on a daily basis, or spend any amount of time in internet forums or the comments sections of nutrition blogs, you’ll find numerous reports from people who either experienced no benefit from or were even harmed by following a low- carb diet. What blows my mind is that the “low- carb zealots” seem completely incapable of accepting these reports at face value. Instead, they’ll argue that anyone who doesn’t succeed with low- carb is either doing it wrong, cheating, or somehow imagining their symptoms. What’s the more likely explanation here? That everyone who gets worse with a low- carb diet is either incapable of following directions, weak- willed, or delusional? Or that a low- carb diet simply does not work for everyone? Here’s an example: “A low- carb diet is effective for treating type 2 diabetes. Therefore, eating too many carbohydrates led to this condition in the first place.”This is like saying: Restricting iron is helpful in hemochromatosis patients. Therefore, consuming too much iron is what caused hemochromatosis in the first place. A low- FODMAP diet helps patients with Irritable Bowel Syndrome (IBS). Therefore, eating FODMAPs caused IBS in the first place. A low- histamine diet alleviates the symptoms of histamine intolerance. Therefore, histamine intolerance is caused by eating too many histamine containing foods. Or, more ridiculously, since wearing a cast on your arm will help the broken bone heal, the reason you broke your arm in the first place is because you weren’t wearing a cast. It’s true that VLC/ketogenic diets are effective for improving the metabolic markers associated with type 2 diabetes. But that doesn’t mean that eating too many carbohydrates led to the condition in the first place. It is certainly possible (and indeed likely) that eating too many refined and processed carbohydrates, in the form of flour and sugar, contributes to diabetes. But I have not seen a single study suggesting that eating whole- food carbohydrates (e. On the contrary, reviews of prospective studies looking at the relationship between fruit intake and diabetes have found that those with the highest intake of fruit had the lowest incidence of diabetes. For example, there are numerous studies showing that low- carb and ketogenic diets can help with weight loss and metabolic problems. Studies have also shown that calorie- restricted diets, protein- sparing modified fasts, and even low- fat diets can also be effective treatments. They may be able to reverse their condition by following a high- protein, moderate- carbohydrate, moderate- fat diet (such as the Paleo diet with 3. I just mentioned. In #1 above, I referenced studies indicating that most hunter- gatherer societies consumed about 3. These carbohydrates came from starchy tubers and plants, whole fruit, and in some cases, honey. We also have evidence of specific ancestral populations—such as the Kitava, traditional Okinawans, and Tukisenta—that consumed between 7. When it comes to macronutrients, quality is much more important than quantity for most people. Final thoughts. I hope this helps to clarify some of the confusion that has surrounded this issue. Low- carb diets are an effective therapeutic tool in certain situations, and one that I (and many other clinicians) use in my clinical practice. That said, it’s equally true that low- carb—and especially VLC and ketogenic—diets are not appropriate in all circumstances, and they are certainly not our “default” or optimal nutritional state. Sadly, it doesn’t seem to matter how much scientific evidence, clinical experience, and common sense is brought to bear on this question: those who preach and follow low- carb dogma will not be swayed.
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