This is a highly truncated version of his Four Week Program. Today I will cover food and supplements, then move on to exercise (wk 2) and sleep (wk 3). Week four is about putting the whole lot together. He recommends getting your blood work done before you start, including something called a fructosamine test which gives an understanding of average blood sugar control over a two to three week period.
Supplements list (daily)
Alpha-lipoic acid 600mg
Coconut oil, 1 teaspoon
Probiotics that contain at least 10b active cultures from at least 10 different strains including Lactobacillus acidophilus and bifidobacterium.
Resveratrol 100mg twice a day
Turmeric 350g twice a day
Vit D3 5000 iu'sDo not eat:
ALL sources of gluten
ALL forms of processed carbs, sugar, starch, corn, yams, potato, sweet potato, chips, crackers, cookies, pastries, muffins, pizza, cakes, sugar snacks, energy bards, ice cream, frozen yogurt, jams, ketchup, chutney, cheese spreads, juices, dried fruit, sports drinks, soft drinks, fried foods, honey, agave, sugar, corn syrup, maple syrup.
Packaged foods labeled fat free or low fat. Margarine, veg shortening, cooking oils eg soy, corn, cottonseed, canola, peanut, safflower, grape, sunflower, rice bran, wheat germ.
Non fermented soy, eg tofu, soy milk. Anything with soy protein isolate, soy milk, yogurt, ice cream. Exception is tamari made with 100pct soy and no wheat.
Foods marketed gluten free (because they will have been replaced by ingredients that will raise blood sugar).Eat
Healthy fats: extra virgin olive oil, sesame, coconut, grass fed tallow and organic or pasture fed butter, ghee. Almond milk, avocado, coconuts, olives, nuts and nut butters, cheese (except blue) and seeds, eg flax, sunflower, pumpkin, sesame, chia.
Herbs and seasonings, but watch labels. You can have mustard, horseradish, tapenade, mayo and salsa if they are free of gluten, wheat, soy and sugar.
Low sugar fruit: avocado, bell pepper, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
Protein. Eggs (he loves eggs), wild fish, shellfish, grass fed meat, fowl, poultry, wild game.
Veg. Leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, sprouts, sauerkraut, artichoke, alfalfa, green beans, celery, bok choi, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.In moderation
(couple of times a week)
Carrots, parsnips, cottage cheese, yogurt, kefir, cows milk and cream, legumes, eg beans, peas, lentils. Hummus (chickpeas) is an exception.
Non gluten grains, amaranth, buckwheat, rice, millet, quinoa, sorghum, teff and oats provided they have been prepared in a gluten free environment.
Stevia and chocolate (70%). Whole sweet fruit. Berries are best. Be cautious of sugary fruits eg apricots, mangos, melons, papaya, prunes, banana, pineapple.
Wine. One glass a day, preferably red.
He recommends fasting the day before you start. His fasting protocol is a 24 hour zero calorie fast and states what we already know in that low carbers can fast more easily.
He recommends you go cold turkey when nixing gluten.
For the first four weeks he advocates 30 to 40g of carbs a day.
After that you can increase to 60g a day, but still gluten free. Sample menu plan. http://www.drperlmutter.com/wp-content/ ... mutter.pdf
He makes a point that some foods can cross react with gluten, so if you are still getting symptoms after giving up gluten, I found this helpful http://primaldocs.com/opinion/19-foods- ... th-gluten/