LIMITED CARB DIET

FIRST STEP Duration: 14 - 21 days

(Children, nursing or pregnant women begin diet using the SECOND STEP)

HEALTHY FOODS TO EAT

Vegetables: broccoli, carrots, cucumber, celery, green beans, squash, salads, freshly made vegetable juice, onions, garlic, beets, cabbage, spinach, bell pepper, seaweed, asparagus, olives, etc.

• Vegetables may be fresh or frozen; plain or steamed. Try to avoid canned vegetables.
• Freshly-made veggie juice - not required, but it's very healthy and adds some variety to your food selections
• No condiments such as salad dressings or mayonnaise. Olive oil, lemon juice, and spices are fine.
• No potatoes or corn
• No mushrooms
• No soy foods
• No bread

Fruit: fresh coconut, berries, grapefruit, tomatoes, green apples, pomegranates (fresh), lemons, limes, avocado. Two to three servings per day, maximum.

Nuts: almonds, pecans, cashews, walnuts, hazelnuts

• Plain nuts are best, but they may be dry roasted and/or salted. You can dry roast and salt them at home as well.
• Avoid nuts roasted in peanut oil
• No peanuts or pistachios

Protein: meat (especially grass-fed), eggs, chicken, fish (wild, or ocean fish), plain yogurt, wild meats (not corn-supplemented)

Sweeteners: stevia, honey, xylitol (hard-wood tree xylitol), agave nectar

Beverages: filtered/purified water, green tea, herbal tea

• Do not drink milk or fruit juice

Cooking oils: olive oil, grape seed oil, macadamia nut oil. Use butter instead of margarine or other substitutes.

SECOND STEP Duration: 14 - 21 days

After the 21st day (Children, nursing and pregnant women should start here)
Choose from among the following and start with 2 - 3 servings per week. Work your way up to 4 - 5 servings per week on the grains. You may have fruits more often. Keep the majority of your food selections from FIRST STEP.

Oatmeal: Oatmeal is best prepared by boiling the rolled or cut oats (i.e., it's best not to use instant oatmeal).

Bread: spelt/yeast-free spelt bread

Other fruits: pears, red apples, kiwi, mango, papaya

• Be cautious with oranges, melons, and dried fruits, which are quite high in sugar.
• Regular consumption of fruit juice � even freshly made � should still be avoided. It's always better to eat the fruit.
• No bananas, which have constant mold problems

Other vegetables: yams (Dioscorea spp.) or sweet potatoes (Ipomoea batatas)

Beans: pintos, black beans, lentils

Pasta: 2 times per week maximum, unless you're a child, active teen or endurance athlete. In all cases, organic pasta is NOT better than conventional pasta and may, in fact, contain higher levels of mycotoxins.

FOODS TO AVOID

• No potatoes or corn
• No mushrooms
• No soy foods
• No milk
• No bread

• You might use goat's milk or rice milk for cooking certain recipes, or for making smoothies and protein drinks. Heavy cream may also be used in cooking.
• Use either egg-white protein, brown rice protein, or pea protein for smoothies or shakes. If you are allergic to eggs, use brown rice protein powder.
• Children and adults can get plenty of calcium from yogurt, almonds, and green, leafy vegetables, and Vitamin D from cod-liver oil. Children take approximately 1 tsp of cod liver oil per 50 lbs of body weight.
• Adults: If you work indoors, rarely get outside, or live in the north, then it's a good idea to supplement with 1000IU of Vitamin D3 daily. Carlson's^® and Nordic Naturals^® make wonderful, flavored cod-live oil.
  
  If you drink coffee, keep it to a minimum and avoid a lot of the sweeteners that are added to some of the specialty coffees. Caffeinated espressos made from an espresso machine or Moka brewer contains the lowest amount of naturally-occurring mycotoxins. Green tea would be a healthier alternative, overall.
  

Developed in conjunction with David Holland, M.D.