how to learn 100 dietary theories in 10 minutes...body for life diet non-specific 40-50%, avoiding...
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How To Learn 100 Dietary Theories In 10 Minutes
Diet Timing Carbs Fats Protein Cooking 1. Paleo Non-specific Remove all
except non-starchy veg and fresh fruit only
Non-specific Animal, fish, eggs, nuts, seeds only
Cooked and raw
2. Vegan Non-specific All Non-specific Plant protein only; No animal sources. No eggs or dairy.
Cooked and raw
3. Macrobiotic Non-specific 40-60% of diet is whole grains; 20-30% of diet is vegetables (including sea vegetables)
Nuts & seeds, only 2-3 times per week
Tofu, miso, tempeh; seafood, nuts & seeds only 2-3 times per week
Cooked and raw
4. Zero Belly Diet 4 meals per day (no longer than 4 hours apart)
Non-starchy vegetables only
Eat MUFAs1 at every meal
Animal & plant protein allowed
Cooked and raw
1 Monounsaturated fatty acids
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Diet Timing Carbs Fats Protein Cooking 5. South Beach Phase 1 (14 days)
- encouraged to eat 3 meals and 3 snacks daily
About 10% of diet. Excludes most carbohydrates except non-starchy veggies, fruits & beans
About 40% of diet. Restricted saturated fats.
About 50% of the diet. focus on beef, poultry, seafood, eggs
Cooked and raw
Phase 2 (until goal weight)
Progressively added back in. White potatoes are still restricted.
Increased from Phase 1.
About 50% of the diet. focus on beef, poultry, seafood, eggs
Cooked and raw
Phase 3 (maintain for life)
Focus on vegetables, fruit & limited whole grains.
Still limiting saturated fats. Focus on MUFA & PUFA2.
Still high, focus on beef, poultry, seafood, eggs & cheese
Cooked and raw
6. Weight Watchers Stay within allotted daily points
Non-specific Non-specific Non-specific Cooked and raw
2 Polyunsaturat-ed fatty acids
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Diet Timing Carbs Fats Protein Cooking 7. Mediterranean Non-specific About 50%.
Focus on fruits, vegetables, potatoes, whole grains and beans
Between 20-35%. Focus on MUFA sources like olive oil, nuts/seeds, and avocados. Minimal low-fat dairy
Between 10-35%. Limit red meat
Cooked and raw
8. The Zone Eat within 1 hour of waking & within 1 hour of going to bed, 5-6 smalls meals a day and no more than 5 hours without food
40% Preferably low glycemic foods)
30% (primarily MUFAs)
30% cooked & raw
9. Atkins Recommended to have 3 meals & 2 snacks
About 20 grams net carbs daily (of these, 12-15g should in from vegetables)
Non-specific High protein encouraged
Cooked and raw
10. Volumetrics 3 meals & 2 snacks and a dessert daily
All high volume, low calorie
Low-fat sources All high volume, low calorie
Cooked and raw, often increased cooking preparation
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Diet Timing Carbs Fats Protein Cooking 11. Nutrisystem 3 Nutrisystem
meals & dessert About 55%. Certain low glycemic fruits & vegetables on top of your prepackaged foods
20% About 25%. Certain nuts & fresh meat on top of your prepackaged meals
Cooked, raw & prepackaged foods
12. Ketogenic Non-specific 5%; between 20-50 grams per day
60-75% 20-35% Cooked & raw
13. Raw Food Non-specific 75-80% in the food’s raw state
75-80% in the food’s raw state
75-80% in the food’s raw state
At least 75% of your diet is consumed raw (104-118° F Maximum)
14. Intermittent Fasting Fast for 14 hours per day to 24 hours 1-2 times per week
Nothing while fasting; non-specific while not fasting
Nothing while fasting; non-specific while not fasting
Nothing while fasting; non-specific while not fasting
Cooked & raw
15. Gerson Non-specific Focuses a lot on raw fruit & vegetable juices. Berries, pineapple, cucumbers are prohibited
Only organic, fresh flax oil
Prohibited Organic only & consumed in their most natural form
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Diet Timing Carbs Fats Protein Cooking 16. Fruitarian Sometimes non-
specific; some follow eating only 1 kind of food at a time and waiting 45-90 min before eating another food
75% raw fruit & leafy greens, celery, cucumbers, tomatoes & sweet bell peppers
Up to 10% coming from avocado, nuts and seeds
Nuts and seeds 75% raw
17. Lacto vegetarianism Non-specific Non-specific All non-animal sources of fats with the exception of fat from dairy
No eggs but consumes dairy & other non-animal sources protein
Cooked & raw
18. Lacto-ovo vegetarianism Non-specific Non-specific All non-animal sources of fats with the exception of fat from dairy & eggs
non-animal sources protein with the exception of dairy & eggs
Cooked & raw
19. Pescatarian Non-specific Non-specific All non-animal sources
Consumes non-animal sources with the exception of fish and seafood
Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 20. DASH (dietary
approaches to stop hypertension)
Non-specific 55% About 20-25%. Dairy is low-fat only
About 20% Cooked & raw, limit sodium in foods & cooking to 2300mg max
21. Elemental Non-specific Honey, dextrose, glucose flavored liquid and grape syrup only
Ideally medium chain triglyceride oil or coconut oil
Amino acid powder Minimal due to small food list
22. Swank Non-specific High grains, fruits & vegetables
Maximum of 3tsp saturated fat, 4-10 tsp unsaturated fat
No red meat, including pork, 2 oz medium fat meats daily
Cooked & raw
23. Specific carbohydrate diet (SCD)
Non-specific No grains, sugar or starches. Select legumes only
Nuts & seeds Unprocessed meats Cooked & raw
24. Pritikin Non-specific Non-specific Very low saturated fat (no coconut oil, butter)
1 serving daily of fish or lean protein (no egg yolks)
Cooked & raw
25. Abs Diet 6 smalls meals daily
About 45-50% About 25-30%. e.g. olive oil, nuts
About 30%, lean meats & eggs
Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 26. ADD/ADHD Diet Non-specific Complex carbs
and minimize simple carbs
Ensure omega-3 fatty acids
High protein Cooked & raw
27. Feingold diet Non-specific Non-specific Non-specific Non-specific Cooked & raw but avoid processed foods with any artificial coloring, sweeteners, flavors, BHT, BHA & TBHQ
28. Anti-Estrogenic Non-specific Non-specific Nuts & seeds, olives, avocado, low-fat dairy
Limit red meat Cooked & raw
29. Aquavore Non-specific Focus on cherries & lentils
Almonds & peanuts
Soy products, salmon, lean beef, chicken, turkey, tuna
Cooked & raw
30. Ayurvedic Non-specific Specific food list for type (vata, pitta or kapha)
Specific food list for type (vata, pitta or kapha)
Specific food list for type (vata, pitta or kapha)
Cooked & raw. Focus on room temperature water instead of cold water
31. Aztec Phase 1: 3 chia smoothies only
Non-specific Chia seeds Turkey & fish Phase 1 is chia smoothies only, then cooked & raw
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Diet Timing Carbs Fats Protein Cooking Phase 2: 2 chia smoothies and food lunch
foods as listed
Phase 3: 3 meals
32. Biggest Loser Diet Non-specific About 50% 25% with 5% maximum from saturated fat
About 30% Cooked & raw with an emphasis on more cooking
33. Blood Type diet Type O: non-specific
Select food list for ideal foods. Minimal grains (ideally gluten free). Focus on lentils, corn, kidney beans, cabbage
Select food list for ideal foods
Select food list for ideal foods. Focus on animal protein & saltwater fish
Cooked & raw
Type A: smaller, more frequent meals
Select food list for ideal foods
Select food list for ideal foods
Select food list for ideal foods. Focus on non-animal sources
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Diet Timing Carbs Fats Protein Cooking Type B: non-specific
Select food list for ideal foods and avoid corn, wheat, buckwheat, lentils & tomatoes
Select food list for ideal foods and avoid peanut butter & sesame seeds
Select food list for ideal foods and avoid chicken
Type AB: non-specific
Select food list for ideal foods and focus on green vegetables
Select food list for ideal foods
Select food list for ideal foods and focus on tofu & seafood
34. Blue Zone Non-specific All and focus on eating until 80% full
All and focus on eating until 80% full
Focus on eating until 80% full & only 2 animal servings per week
Cooked & raw
35. Body Ecology diet Non-specific 80% ocean vegetables & non-starchy vegetables, minimal starchy vegetables, grain like seeds, lemons, limes, cranberry & black currants
From the protein sources, butter, coconut oil & seed oils
20% animal protein Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 36. Body For Life Diet Non-specific 40-50%,
avoiding refined grains
Low fat 40-50%, focus on lean meats, avoid egg yolks
Cooked & raw with 1 "free" day where you can eat whatever you want
37. Body Reset 3 smoothies, 1-2 snacks
About 60% About 20% About 20% Raw & cooked (cooking comes into play in phase 2 and 3)
38. Calorie Restricted Non-specific All All All Raw & cooked
39. Candida diet Non-specific Eliminates fruit, added sugar, most starchy vegetables, and high glycemic load foods.
Avoid processed & unhealthy fats
Avoid processed meats
Focus on raw & steamed foods in the beginning
40. China Study Diet Non-specific 90-95% Plant sources of whole foods
Non-animal sources
Non-animal sources Cooked & raw
41. Clean Diet 3 meals with breakfast & dinner being smoothies
Focus on vegetables, fruit, gluten free grains, beans, lentils & legumes
Nuts, seeds, nut butters, avocado & coconut oil
Wild fish, organic chicken and turkey
Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 42. Dairy Free Non-specific Non-specific Non-dairy
sources Non-dairy sources Cooked & raw
43. Dukan Non-specific About 35-40% About 20% About 40% Cooked & raw through each of the 4 phases
44. Eco-Atkins Non-specific About 25% About 45% from non-animal sources
About 30% from non-animal sources
Cooked & raw
45. Edenic Diet Non-specific The majority of the diet consists of fruits, vegetables, and legumes
In natural state Excludes soy & cooked protein since it was not available in the "Garden of Eden"
Mostly raw foods
46. Elimination Diet Non-specific All starches are eliminated (except sometimes rice & buckwheat). Citrus fruits may be eliminated.
No dairy, nuts & seeds.
No eggs, dairy, soy. Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 47. Engine 2 Non-specific,
Each week for 4 weeks you eliminate or add more foods to get to the diet's daily plan
About 65-70% About 25%, no vegetable oils
About 10-15%, no dairy or animal products
Cooked & raw
48. F2 Plan Non-specific but breakfast needs to be 1/2 grapefruit, bowl of high fiber cereal & green-colored banana
Consume 2 slices of high fiber bread daily along with leafy greens, whole grains & legumes. Low glycemic fruits
Limit fat intake Non-animal sources are ideal, but fish is allowed
Cooked & raw
49. Fat Flush Plan 3 phase detox plan otherwise non-specific
Low glycemic fruits, vegetables, minimal select grains
Focus on omega 3s & 6s
Lean protein sources
Cooked & raw
50. Flat Belly Diet Eat 1 MUFA food per meal
About 50% from fruits, vegetables, legumes, & whole grains
About 25%, from avocados, olive oil, nuts & seeds. Limit saturated fats
About 25% Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 51. Flexitarian 3 meals & 2
snacks About 55%. All whole food sources.
About 25-30%. Focus on non-animal sources
About 15%. Focus on non-animal sources like tofu, nuts & seeds, lentils. Eggs are allowed.
Cooked & raw - emphasis on home cooking
52. Low FODMAP Non-specific About 45%. Gluten free grains, specific fruits & vegetables that are low FODMAP. Avoid legumes & certain fruits & vegetables
About 40-45%. Lactose free choices for dairy and olive oil
About 15%. Low FODMAP foods include beef, chicken, eggs, fish, lamb, pork, shellfish, turkey
Cooked & raw
53. Food Combining Do not combine carbohydrates & proteins from different foods at the same meal. Can be combined with neutral foods.
Non-specific Non-specific Non-specific Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 54. Gabriel Method Emphasis on
including omega-3s, protein & live foods at each meal. Visualization of your ideal body daily & stress management are recommended daily
Non-specific Avoid processed sources
Avoid processed sources
Cooked & raw with raw foods being encouraged at each meal
55. The Daniel Plan Non-specific 50% non-starchy vegetables, 25% starch or whole grains. Minimal low-glycemic fruit
Olive oil, coconut oil, butter, nut & seeds
25% lean protein or vegetables protein
Cooked & raw
56. Genotype Non-specific Cooked & raw
Hunter Buckwheat, rice, berries
Butter, ghee, olive oil, flaxseed
Red meat, poultry, fish, eggs, limit most dairy
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Diet Timing Carbs Fats Protein Cooking Gatherer Millet, oats,
mushrooms and “live” foods, citrus and berries
Almond, flaxseed, olive oil, hemp
Buffalo, venison, fish, eggs, cottage cheese
Teacher Buckwheat, oats, rice, wheat most fruits, and “live” foods
Borage, chia, ghee, hemp, olive, safflower
Limited red meat and poultry. Non-crustacean seafoods, eggs, some dairy, beans
Explorer Rice, millet, sprouted wheat, some fruits, and “live” foods
Chia, ghee, hemp, olive oil
Limited red meat and poultry. Selected fish. No eggs. Limited dairy but whey is allowed.
Warrior Limited rice but other whole grains are allowed. “Live” foods and select fruits.
Plant-based oils No red meat or poultry. Some fish, eggs. Limited dairy. Vegetable proteins
Nomad Rice, millet, oat, “live” foods, most fruits
Plant and fish oils
Wild red meat, most fish, eggs, most dairy, most vegetable proteins
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Diet Timing Carbs Fats Protein Cooking 57. Gluten Free Non-specific Only gluten-free
grains Non-specific Non-specific Cooked & raw
58. HCG diet 3 meals 2 serving vegetables and fruit from select list and 1 breadstick or melba toast daily
Very low 200g daily from select list with visible fat trimmed off meat
Cooked & raw
59. The Hormone Cure Non-specific Grain free, focus on vegetables & fruit
Nuts & seeds, coconut oil
Avoid pork and red meat
Cooked & raw
60. The cheat system diet Non-specific All in moderation focusing on "better" choices more and more
All in moderation focusing on "better" choices more and more
All in moderation focusing on "better" choices more and more
Cooked & raw
61. HMR Diet Non-specific HMR shakes, meal-replacement foods & select fruit & vegetables. About 65-70%
HMR shakes, meal-replacement foods. About 15%
HMR shakes, meal-replacement foods. About 15%
Cooked & raw
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p.17
Diet Timing Carbs Fats Protein Cooking 62. IBS diet Non-specific Generally limit
or avoid beans, cabbage, broccoli, Brussels sprouts, cauliflower, peas, onions, citrus fruits, berries & grains
Generally avoid high fat & fried foods
Focus on lean meats and fish
Cooked & raw. Often lactose free dairy is used
63. Jenny Craig 3 meals & 1 snack daily
Prepackaged foods
Prepackaged foods
Prepackaged foods Cooked
64. Juicing Non-specific All fresh vegetables & fruits
Typically not included
Typically not included
Raw
65. Kosher Diet Meat, fowl & dairy foods are not eaten in the same meal (this does not include fish). 3-6 hours between meat & dairy consumption
Non-specific Non-specific Non-specific Cooked & raw according to timing rules previously stated
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Diet Timing Carbs Fats Protein Cooking 66. LA Weight Loss Non-specific Mix of
prepackaged foods and specific foods list for fresh fruit, vegetables & grains
Low fat Limit red meat & higher sodium containing proteins like shellfish & cottage cheese
Cooked & raw
67. Clear Liquid Diet Non-specific Fruit juices without pulp, soda, tea, coffee, gelatin, vegetable juice, sports drink, honey, hard candy & ice pops
No fat No protein Raw
68. Locovore Non-specific All from local sources only
All from local sources only
All from local sources only
Cooked & raw
69. TLC (Therapeutic Lifestyle Change) diet
Non-specific Between 45-65%
About 20-35%. Saturated fat not to exceed 7% daily
15% from lean sources
Cooked & raw
70. Low Glycemic Index Non-specific Foods with a glycemic index of 1-55.
Non-specific; with attention to glycemic index
Non-specific; with attention to glycemic index
Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 71. Low Fat Diet Non-specific Non-specific All as long as you
consume less than 20% of your calories from fat daily
Non-specific Cooked & Raw
72. Master Cleanse Non-specific Maple syrup fresh squeezed lemons, cayenne
None None This beverage only, no cooking
73. Mayo Clinic Non-specific Unlimited fruits, vegetables and 4-8 servings whole grains
3-5 servings daily
About 20%. 3-7 servings and includes dairy
Cooked & raw
74. Medifast 6 small meals daily
About 40-45%. Prepackaged foods & snacks to choose from and minimum of 1 green vegetable choice
About 20%. Prepackaged foods & snacks to choose from
About 40%. Prepackaged foods & snacks to choose from and minimum of 1 lean protein choice
Cooked & raw
75. MediterrAsian Way Non-specific Gluten free grains if eating grains
Focus on plant sources & fat from fish
Limit red meat. Focus on fish
Cooked & raw
76. Traditional Asian diet Non-specific About 50% 30-35% About 15% Cooked & raw
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p.20
Diet Timing Carbs Fats Protein Cooking 77. Migraine Avoid skipping
meals for long periods of time
Limit or avoid foods that contain MSG, caffeine, onions, aspartame, alcohol
Non-specific Limit or avoid foods that contain tyramine like aged cheeses, cured sausages & smoked fish, deli meats & hotdogs
Cooked & raw
78. Spark Solution diet Non-specific 45-65% 20-35% 15-35% Cooked & raw (no eating out in the first 3 weeks)
79. Omnivore Non-specific Low intake Moderate intake Focus on lean meat Cooked & raw
80. OPTIFAST Non-specific Full meal replacement program
Full meal replacement program
Full meal replacement program
Pre-prepared foods only
81. Organic Non-specific At least 90% organic foods
At least 90% organic foods
At least 90% organic foods
Cooked & raw
82. Ornish 5-6 small meals daily
About 60-70% About 10-15%. Low fat dairy, avoid oils, avocados, olives, nuts & seeds
About 10-20%. Avoid all meat
Cooked & raw
83. Acid Alkaline Diet Non-specific 80% alkaline foods (pH of 7-14)
80% alkaline foods (pH of 7-14)
80% alkaline foods (pH of 7-14), avoid red meat
Cooked & raw
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Diet Timing Carbs Fats Protein Cooking 84. Prediabetes Diet Non-specific Non-specific Low fat dairy
foods, if you eat dairy
Lean protein sources
Cooked & raw
85. Slim Fast 6 small meals daily
About 50% from prepackaged foods, veggies & starches
About 30% in the prepackaged foods
About 20% from prepackaged foods & lean protein
Prepare the prepackaged foods
86. Sonoma Non-specific Fruits, vegetables, whole grains, glass of wine, honey
3 servings daily. Choose from nuts, olive oil, or avocados
Nonfat dairy, lean meat, seafood
Cooked & raw
87. Super Shred Specifically changes to achieve “diet confusion”: sometimes 2 meals, up to 6.
Specific meal plan not to be altered much
Specific meal plan not to be altered much
Specific meal plan not to be altered much
Cooked & raw
88. USDA Plate Non-specific 45-65%. focus on whole grains, vegetables, fruits, beans & legumes
20-35%. Just limit trans-fat & limit saturated fats
10-35% Cooked & raw
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p.22
Diet Timing Carbs Fats Protein Cooking 89. Virgin Diet 1-2 meals are
shakes Eliminate corn, sugar, & sweeteners. Focus on whole food sources that are high fiber & low-glycemic carbs. Fermented foods.
Eliminate dairy & peanuts.
Protein powder & lean protein. Eliminate dairy, soy, eggs
Cooked & raw
90. 17 Day Diet Non-specific in first phase
About 40-45% in the first phase (rapid weight loss)
About 20% on average in the first phase (rapid weight loss)
About 40%, Lean protein sources in the first phase (rapid weight loss)
Cooked & raw, can eat out on weekends only
91. Bulletproof Diet Varies depending if trying to lose weight or maintain health
20-30% total calories from carbs. Eliminate all grains, sugar, & legumes.
50-60% total calories from healthy fats
20% total calories from grass-fed beef, full fat, raw dairy, wild caught seafood
Raw & cooked gently
92. Vegetarian Non-specific Non-specific Meat-free sources
Meat-free sources. Dairy is allowed.
Cooked & raw
93. Supercharged Hormone Diet
Non-specific About 30% About 30% About 40% Cooked & raw
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p.23
Diet Timing Carbs Fats Protein Cooking 94. Anti-inflammatory Diet Non-specific 40-50% About 30% About 20-30% with
limited animal sources
Cooked & raw
95. 3 Day Diet 3 days per week follow specific meal plan. The rest of week, eat in moderation.
About 60% About 10% About 30% Cooked & raw
96. Dr. Bernstein’s Diabetes diet
6g carbs are eaten at breakfast, 12g at lunch & 12g at dinner
30g daily Eat enough to maintain satisfaction until next meal
Eat enough to maintain satisfaction until next meal
Cooked & raw
97. Ultrametabolism Non-specific Whole foods, non-processed carbohydrates
Whole foods, non-processed fats
Whole foods, non-processed protein
Cooked & raw
98. The Leptin Diet 3 meals per day & no snacking. Eat 20-30g protein at breakfast
30% 40% 30% Cooked & raw
99. P.I.N.K. Method Non-specific Mostly limited to vegetables
Non-specific Lean protein Cooked & raw with emphasis on cooking at home
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p.24
Diet Timing Carbs Fats Protein Cooking 100. The Clean Diet Breakfast &
dinner are liquid meals, lunch is a solid meal.
No gluten or flour
Extra virgin olive oil
About 20g per meal. No soy, red meat, dairy
Cooked & raw