Healing DiETs:
✔️KETO = high protein, high fat, no carbos
✔️PALEO = moderate protein & fat, low carbos (about 60 to 80 gm/ day). Carbos in fruit/ veggie form.
(Regular diet may have up to 250 gm of carbo’s or more.)
✳️Both healing DiETS reverse 1️⃣ insulin resistance & 2️⃣ inflammation. When you heal 1️⃣ and 2️⃣ the body may eventually return to normal weight.
➡️Ask your Doctor to check your A1C level. If elevated it means blood sugar levels up over last 3 months. Over 6.5% — Diabetes II.
Hgb means your red blood cells. See graph.
✔️INFLAMMATION - process when body releases various biochemicals that irritate tissue leading to breakdown of health.
✳️PRiME GOAL - avoid blood sugar spikes.
At higher sugar levels insulin will store fat.
Constant high blood sugars (A1C lab) cause insulin resistance which leads to inflammation and all the symptoms of Diabetes & obesity. It can also cause high blood pressure by holding on to sodium (salt) & water in the body.
✔️FASTiNG: If no carbo intake after 10 hours body switches to burning fat. Begins to reverse insulin resistance.
LOW level - 12 hour or more breaks between meals. Dinner at 6 pm. No food until 6 am, better until 10am.
MODERATE level - for 24 hours only liquids, water, or lemon water no sugar, tea or broth.
HiGH level - 3 day fast with liquids only.
✔️TRiPHALA to maintain normal bowel cleanse daily. If needed.
✔️CARBOs (sugar) are:
Bread 🍞, cereal 🥣, pastry 🥮, cookies 🍪, cake 🎂, pasta, alcohol 🍷 🍺 drinks
& Sugars
These raise your blood sugar and over time can lead to insulin resistance. (Diabetes plus).
✳️Substitute Sugar with Stevia or Monk fruit in granulated or liquid form. Splenda makes Monk fruit without erythritol (causes gas).
These do not raise your blood sugar.
Avoid artificial chemical sweeteners. Can cook with Monk fruit.
✔️FRUiTs are fructose (type of sugar -ose) but mostly water & fiber, with Vitamins & minerals. The fiber in whole fruit slows sugar absorption. Fructose - only half is absorbed right away as blood sugar, the rest is changed in the liver. So no big blood sugar spike.
Fruit juice causes the sugar spike. (No fiber)
✔️VEGETABLES are tiny amount carbos with fiber, Vitamins & minerals.
✔️FATS: Nuts, seeds, oils, butter, cream, cheese
Best oils: olive, avocado, coconut.
Best cheese: Parmesan.
Best Nuts: pecan, macadamia, walnut, pistachio
Butter is healthier than margarine.
✔️PROTEiNS: Meat, poultry, fish, eggs
➡️More advanced Diet you learn how to avoid foods with Oxalates (joint & kidney problems), Lectins & Phytates (leech out minerals) and irritating fatty acids. (Seed oils extracted chemically).
✳️Begin daily EXERCiSE:
5 minutes stretch
5 minutes calisthenics
5 minutes weight lifting. Start with 1 to 3 pound weights. Graduate up.
Or take a long 15 to 30 minutes Walk.