Dr. Mercola, a chiropractor turned health entrepreneur, offers a web based, three stage nutrition guide here. He incorporates the most important aspects of a healthy plan as well as some more unusual possibilities such as “fermented foods.”

Fundamentally his diet minimizes refined sugars, grains, bad fats (trans fats), most dairy, and excess calories.

The diet includes healthy fats, modest protein intake (less than 3/4 gram per pound of your lean body weight), low overall carbohydrates, lots of vegetables, and modest fruit intake.

Like the Atkin’s approach, he recommends aggressive low carbohydrate diet until your insulin level is down below 5, then potentially adding back some of the “healthy” grains (gluten free) and/or fruit carbohydrates.

If you are trying to avoid wheat because of the concerns about wheat gluten causing a number of neurologic diseases such as dementia and numerous others ( see Dr. Perlmutter’s book, Grain Brain) then avoid the grains and eat a bit more fruit and good quality fat.

 

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