It’s been almost a week since I finished the Autoimmune Protocol and I have been wondering about what my next experiment should be. I have been eating following mostly Dr. Fuhrman Lose 10 in 20 plan. I like his Nutritarian approach, nutrient dense and plant rich, small amounts of animal products and no processed foods, flour and sugars. Here is the source for Dr. Fuhrman’s great food pyramid:
The problem is, although I like that each meal contains lots of veggies, I tend to get bored with the recipes, as most of them seem to revolve around black beans and tomatoes or mushrooms and kale. It seems to me that they also use a lot of corn. Besides that, I need to get my blood sugar under control and this plan doesn’t keep me satisfied for long periods. I crave sweets all the time and I frequently feel hungry. I want to loose weight (between 5 and 10 lbs would be great), but not by starving myself. I want to find the right diet that will help me reach my ideal weight and maintain it effortlessly (or almost) by conquering my cravings. For this reason, I feel that plans with a reduced sugar load might be the answer for me. I have recently been learning about the Ketogenic diet and I am intrigued. A ketogenic diet is high fat, moderate protein and low carbs. My Keto Kitchen presents a clear food pyramid for the keto diet:
Studies are being done to demonstrate its effectiveness as an anti cancer diet, since cancer cells need sugar to survive. However, I would try to keep meat protein consumption at 20% because of the possible link between meat protein and some forms of cancer. Also, I have seen meal plans that involve dairy and processed foods like low carb tortillas. I think a dairy free whole food plan would be preferable. I found the plan in the Keto Beginning particularly appetizing. After about a week of low carb intake, the body will be in ketosis and start using fat and ketones for energy instead of glucose. After about a month, the body will reliably use fat/ketones as a source of energy, this state is called keto adapted. The benefits of using fat and ketones rather than glucose for energy are, for example, stabilized insulin levels and reduced inflammation in the body. It reduces hunger and contributes to overall wellbeing. Once one has reached this state, carb consumption can be increased while maintaining ketosis. Also, one will usually go back to eating more carbs at some point following a certain pattern (like carb cycling).
The third option I was considering was Dr. Kellyann’s Bone Broth Diet. It is similar to the Ketogenic diet, in that it works mainly by stabilizing blood sugar and reducing inflammation, but it includes more carbs and does not aim at maintaining a ketogenic state. Basically, all grains and legumes are eliminated as well as all forms of sugar. Bone broth is consumed daily for its anti-inflammatory and healing properties. An other cornerstone of the Diet are its fast days. Have you heard of fasting mimicking? It offers all the benefits of fasting, but still allows for some food intake (this post is particularly informative). Fast days offer tremendous healing and detoxing benefits on top of aiding weight loss by reducing caloric intake. During these days, one should consume 5 cups of bone broth and a light meal or 6 cups of bone broth. I am leaning towards trying this one, as it seems more attainable and sustainable. Plus, I have read that ketosis might not be appropriate for nursing mothers. My plan would be to keep it safe by following the Bone Broth Diet without fasting days. Nursing mothers are always advised to steer clear of helpful supplements, herbs and diets. I know this is to ensure they produce enough milk and that their milk is safe for the baby (as free of toxins as possible), but I suspect part of it might be a liability issue. I might decide to try fasting, I will simply listen to my body. Also, my baby is approaching one year of age, so maintaining milk supply is not as much of a concern. I am giving myself another week to decide what the next step is, since I have to wait till next Friday to go grocery shopping. More on that next week.