I’ll be honest, I’m not actually a fan of the ketogenic diet as a long-term solution to most health problems. This is because for many people, a long-term ketogenic diet means zero carbs and a lot of poor-quality fats. (No, thank you!) As a doctor, I can also tell you that I have doubts that a high-fat diet is right for everyone. That being said, a five-day anti-inflammatory, low-sugar plan is something almost everyone can benefit from.
Each alternate day of this five-day plan starts with an intermittent fast, which as you know, has benefits that range from decreased inflammation to weight loss to better blood sugar balance. It also includes a nutrient-dense nutritional protocol with a low-carbohydrate content and is perfect for anyone suffering from bloating, fatigue, gut issues, or hormone imbalance. It eliminates many of the foods that are likely to cause hormone, gut, and immune system issues. This will give you the best chance of reducing your cravings, balancing your insulin and other hormones, and getting all the great anti-inflammatory benefits.
I have recommended this cleanse to hundreds of my patients and friends, and it has changed my life in a dramatic and permanent fashion.
On this cleanse you’ll eat a lot of vegetables, some fruit, plenty of natural fats, and you’ll go crazy with the herbs, spices, and seasonings. Eat foods with very few ingredients (all pronounceable) or better yet, no ingredients listed at all because they’re whole and unpackaged. Every other day on your cleanse, leave a 15-hour window between dinner and breakfast the next day. This may be your first time trying intermittent fasting, so remember to consume only water, unsweetened coffee, or tea until 15 hours has gone by. Luckily, you’ll be sleeping for most of it!
When it comes to vegetables, eat one or more pounds of vegetables per day—half raw and half cooked. Let vegetables be your primary source of carbohydrates. You can steam, roast, or sauté them on medium heat in coconut oil or extra-virgin olive oil or make soups. On this cleanse you want to avoid eating a ton of fruit. That means one to two servings max of either fruit or natural sweetener, and when picking fruit, look to eat low-glycemic fruit like berries.
Do not consume added sugar, whether it be real or artificial. That means no maple syrup, honey, agave nectar, coconut sugar, date syrup,…
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