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Amanda's Reviews > The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms
The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms
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My notes:
1) intermittent fasting. 16:8, or 14:10, benefits: helps lower inflammation, blood sugar and insulin control, cellular renewal, brain health, protection against cancer, anti aging, weight control
2) anti inflammatory nutrition. Focus on omega 3s, keeping added sugar below 25g, avoid artificial ingredients/fried foods/saturated fats/excessive alcohol (one drink a day)
Foods that heal
.berries
.artichokes, kale, bell peppers, asparagus, beets, broccoli, red cabbage
.nuts and seeds: walnuts, pistachios, pecans, hazelnuts, almonds, seeds
.legumes: kidney beans, edamame, lentils
.coffee and tea
.fish oil supplement
Asparagus, avocados, beans and legumes, beets, berries, broccoli, carrots, celery, kale, olive oil, oranges, pineapple, salmon, shiitake mushrooms, spinach, sweet potatoes, Swiss chard, tomatoes, walnuts
3) Fuel refocus: aiming to adjust macros to enhance fat burning, fueling with healthy fats and protein and high quality carbs in percentages that encourage the body to use fat for fuel. 70% healthy fats, 20% lean protein and 10% carbohydrates.
Healthy fats: avocado, avocado oil, coconut oil, olive oil, olives, chia and flax seeds, butter, raw nuts, nut butters
20% lean protein. Grass fed animal protein (beef, bison, chicken, lamb, pork, turkey) wild caught fish, eggs, limited ingredient protein powder
10% carbohydrates: vegetables, legumes, fruits and whole grains
1+ weeks at 60% fat, 20% protein 20% carbohydrates
1+ weeks at 50% fat, 20% protein, 30% carbohydrates
Long term at 40% fat, 20% proteins, 40% carbohydrates
Omega 3s. 2 grams a day (1 tbsp chia seeds)
Vitamin D and magnesium
1) intermittent fasting. 16:8, or 14:10, benefits: helps lower inflammation, blood sugar and insulin control, cellular renewal, brain health, protection against cancer, anti aging, weight control
2) anti inflammatory nutrition. Focus on omega 3s, keeping added sugar below 25g, avoid artificial ingredients/fried foods/saturated fats/excessive alcohol (one drink a day)
Foods that heal
.berries
.artichokes, kale, bell peppers, asparagus, beets, broccoli, red cabbage
.nuts and seeds: walnuts, pistachios, pecans, hazelnuts, almonds, seeds
.legumes: kidney beans, edamame, lentils
.coffee and tea
.fish oil supplement
Asparagus, avocados, beans and legumes, beets, berries, broccoli, carrots, celery, kale, olive oil, oranges, pineapple, salmon, shiitake mushrooms, spinach, sweet potatoes, Swiss chard, tomatoes, walnuts
3) Fuel refocus: aiming to adjust macros to enhance fat burning, fueling with healthy fats and protein and high quality carbs in percentages that encourage the body to use fat for fuel. 70% healthy fats, 20% lean protein and 10% carbohydrates.
Healthy fats: avocado, avocado oil, coconut oil, olive oil, olives, chia and flax seeds, butter, raw nuts, nut butters
20% lean protein. Grass fed animal protein (beef, bison, chicken, lamb, pork, turkey) wild caught fish, eggs, limited ingredient protein powder
10% carbohydrates: vegetables, legumes, fruits and whole grains
1+ weeks at 60% fat, 20% protein 20% carbohydrates
1+ weeks at 50% fat, 20% protein, 30% carbohydrates
Long term at 40% fat, 20% proteins, 40% carbohydrates
Omega 3s. 2 grams a day (1 tbsp chia seeds)
Vitamin D and magnesium
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