Diet to Combat Early Signs of Aging Skin and Overall Health

1. Excess carbohydrate intake increases blood sugar levels, which can in turn create a large insulin release. Insulin is than secreted by the pancreas in an attempt to control blood sugar levels. Chronic excess carb intake causes the release of large amounts of insulin and in many cases causing low blood sugar or hypoglycemic symptoms, including fatigue, anxiety, depression, panic attacks, and exhaustion.
2. The body has to burn carbs before it burns fat, so high carbohydrate, high fat diets increases cholesterol, triglyceride, weight gain and blood pressure.
3. In our teens and twenties we can eat carbs and still burn fats because our hormone levels are high and our activity levels generally are very high. As we age and our hormones and activity levels begin to decrease and as our insulin receptors become less responsive we tend to gain weight. Therefore the excess carbohydrate and fat intake causes an increase in blood sugar levels, insulin levels, and hypoglycemic symptoms. Excess carbohydrates and fats also cause weight gain, increased blood pressure, risk of certain types of cancers, and inhibits cholesterol, triglyceride and fat burning.
4. The reason that most diets do not work is that they are not causing a decreased insulin release. A decrease in insulin release will help to reduce appetite, and blood sugar as well as decreasing the craving for sweets and binge eating.
5. In our comprehensive approach we want to cut down carbohydrate and fat intake and correct deficiencies of vitamins and hormones. We also promote increasing exercise and activity levels.
6. The following pages will describe to you the best foods to eat as well as explain the basics of high and low carb foods, protein, and fats. For most people we recommend the low carbohydrate diet initially and as the beneficial results occur and safe zones are achieved we can modify the diet.

Food intake should be :

1. High in vegetables (low carb type)
2. Moderate in protein more vegetable less animal
3. Low in fats – vegetable – not animal fats

The first part of the diet is meant to burn sugar, cholesterol and fats. This part is a more strict reduction of carbs. As we achieve results and get to desired weight or numbers, I will recommend a slight increase in carb intake.

Ex – Phase 1 30 grams or less of carbs per day

Phase 2 40-60 grams of carbs per day

This can vary depending on the extent of exercise done

DOs

• Eat protein in the morning to stabilize blood sugar levels.
• Eat 5-6 small meals through out the day.
• Eat protein at every meal.
• Eat a variety of LEAN protein sources including poultry, fish, lean beef, pork, dairy, legumes and nuts.
• Eat a variety of vegetables.
• Natural unsalted nuts, nut butters and seeds are very good snacks.
• Low fat dairy are good snacks.
• Low carb, low calorie protein bars and shakes are quick, easy protein sources. Eat good fats including fish, nuts, canola oil, olive oil, and soybean oil. Drink plenty of water, but limit water intake prior to eating it dilutes digestive enzymes.
• Eat a high vegetable fiber diet.

DONTs

• Do not eat refined carbs including rice, breads, and pastas. Do not eat white flour, white sugar, white potatoes or white rice.
• Avoid processed and salt cured meats including hot dogs, salami, pepperoni, pastrami, bologna, liverwurst, bacon, etc.
• Limit high saturated fat meats and oils.
• No cereals, oatmeal, porridge.
• No cakes, cookies, pastries, crackers, pies, candy, chocolate, etc.
• Limit fruit and whole grain intake initially, some fruits and whole grains may be added later.

DRINK TEA, WATER, SELTZER

NO BREAD, RICE, PASTA, POTATO, CEREAL, FRUIT, JUICE, SODA, SUGAR FILLED SNACKS

BREAKFAST
Breakfast should consist of a protein and low carbohydrate. This will decrease insulin release and prevent low blood sugar and symptoms.

Remember this diet is meant to get insulin release back to much lower levels. This will stop cravings and allow the diet to work long term. Breakfast does not need to be what we consider a “traditional” breakfast (i.e. cereal, bagels, oatmeal, muffins, etc.)

BREAKFAST OPTIONS

1. Low carb (3gms or less) protein shake (EAS) or protein bar or
2. Eggs/omelet with a slice of cheese or
3. Soup – chicken broth with celery or  escarole (greens no carbs)

NOTE: Most patients respond very well to only doing protein shakes for the first two weeks of the diet.

MID A.M. SNACK
Some people on low carb diet need to snack every few hours

You can try these:

1. low fat cottage cheese/ricotta
2. celery, broccoli, cauliflower w/dip
3. low carb (3gm) yogurt
4. nuts, seeds
5. sliced chicken, turkey, etc.

LUNCH
Lunch can consist of:
3-5 oz. of any lean protein source including fish, poultry, eggs, pork (organic hopefully) with a 0.5 -1.5 cup mixed salad or mixed vegetables.
2-3 cups of low sodium, preferably home made low carb soups, stews and chilies are great alternatives.

MID AFTERNN SNACK
This snack can be similar to the morning snack trying to ensure variety in food choices.

Protein shake or bar

Note: Eat vegetables, soup, salads first

DINNER
Dinner should consist of:
3-5 oz. Of any of the lean protein sources including lean beef, chicken, turkey, pork, fish, etc. with a 0.5-1.5 cup vegetable, salad or 2-3 cups soup.

AFTER DINNER SNACK
Many people crave sweets in the evening; good low curb choices might include cottage cheese with nutmeg, vanilla or cinnamon, or ricotta cheese, nuts, etc.
protein shake or bar.

LEAN PROTEIN SOURCES
Protein shakes/bars
Organic chicken, eggs, turkey, ostrich, venison
Lean beef, pork, veal, lamb
Deep sea, cold water  fish
Unsalted nuts, seeds, nut butters.

VEGETABLES