CIH Summer Session:

Diet Plans
Ketogenic
Diet
What is a ketogenic diet?
A very low-carbohydrate
way of eating that delivers
moderate amount of
high-quality dietary protein
and high amounts of healthy
dietary fat.

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Metabolizing fats:
Eating a ketogenic diet
promotes the breakdown of
fats (from the diet and your
body) to produce ketone
bodies and enter a state
known as “ketosis.”

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Energy shift:
When following a
ketogenic diet, your
brain as well as other
organs, will start to
depend on ketones as
an energy source
instead of glucose..

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Is the keto diet best for you?

༝ Type 1 diabetes
For most people ༝ Type 2 diabetes taking meds for their
(especially those with diabetes (other than metformin)
epilepsy), the ketogenic unless under medical supervision
༝ Pregnant and nursing women
diet is safe to be on, ༝ Eating disorders
however, there are ༝ Kidney disease, or any pre-existing
several groups that liver, pancreatic or kidney issues or
conditions
require special ༝ Gallbladder disease or removal, and
consideration before any metabolic disorders that
starting this diet ... interfere with normal fat metabolism
༝ Clients on lithium

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 Omega-3 rich fish and
2 grass-fed animal protein

Avocado, unsaturated and

medium-chain triglyceride 1
oils, nuts, seeds, coconut
Leafy greens, non-starchy
3 vegetables, limited amounts of
legumes and berries

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Keep in mind:
When on keto, avoid:
Sugars, fruits, beans, or other carb
based foods and replace them with
meat, fish, eggs, butter nuts, oils,
avocados, and low carb veggies

Keto Flu:
Side effects as the body adapts:
poor energy and mental function,
increased hunger, sleep issues,
nausea, digestive discomfort,
decreased exercise performance.
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Plant-Based
(Vegan)
What does a vegan
diet look like?
A plant-based diet is ideal for
anyone who wishes to abstain from
consuming or using any product that
has any animal flesh, animal
byproducts, or foods containing an
ingredient from animal origin.

Literature has shown that many

vegans have less chronic diseases
(including heart disease) than
people who do not follow a
restrictive diet and have longer
lifespans.
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Plant-based foods:
Focuses on eating nuts,
seeds, tofu, whole grains,
sprouted foods, fruits, and
vegetables.

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 Beans, legumes, soy
Nuts and seeds 1 2
products, sprouts

Fruits, vegetables, whole

grains 3

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Balance is key!:
Vegan diets tend to be higher in
dietary fiber, magnesium, vitamin C,
vitamin E, and iron, but lower in
dietary energy, saturated fat,
cholesterol, omega-3 fatty acids,
vitamin D, calcium, zinc, and vitamin
B12.

However, unbalanced vegan diets

may lead to nutrition deficiencies
that can nullify any beneficial effects
and may cause serious health issues.

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Additional Support:
Some of deficiencies can only be
prevented from the choice of
fortified foods or regular intake of
dietary supplements.

Vitamin B12 is naturally found

animal-based products, and
generally not in plants so
supplementation is especially
important in a plant-based diet. A
B12 deficiency could causes blood
disorders and potentially irreversible
neurological damage.
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Gluten and
Dairy-Free
What does it mean to
be gluten-free?
Strict exclusion of gluten, which
is a component of wheat, barley,
rye, triticale, and oats (depends
on the oat cultivar and the
frequent cross-contamination).
Following a gluten-free diet
requires paying careful attention
to both the ingredients of foods
and their nutritional content.

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Keep in mind:
Going gluten-free can sometimes mean that several vital
nutrients naturally found or enriched in gluten products
will be excluded such as:

● Iron
● Calcium
● Fiber
● Thiamin
● Riboflavin
● Niacin
● Folate

While gluten has a higher protein content today than it

has historically, some gluten-free foods can also have
higher fat and sugar contents than the gluten-containing
food being replaced! Make sure to read labels, not only
for gluten content, but also for overall nutrient levels, salt,
calories from fats and calories from sugars.
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Should I go gluten-free?

A gluten-free diet is a must for Other groups of people who

the 2 percent of the may also benefit from going
population diagnosed with
gluten-free:
celiac disease, to avoid serious
intestinal inflammation. Some ● Anyone with chronic
people have a lesser condition inflammation (diabetes,
called non-celiac gluten IBS)
sensitivity and may feel better ● Thyroid issues
on a gluten-free diet. Those ● Autism
with gluten ataxia and wheat
● Epilepsy
allergies should also be on a
gluten free diet.
● Schizophrenia

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Benefits:
The claimed benefits of a
gluten-free diet are
improved health, weight
loss and increased energy.

Gluten has been shown to

activate a specific protein
linked to increased
intestinal permeability.
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Naturally gluten free foods
● Fruits
● Vegetables
● Meat and poultry
● Fish and seafood
● Dairy (excluded on GF + dairy free diet)
● Beans, legumes, and nuts

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What does it mean to
be dairy-free?
A dairy-free diet includes foods that
are free of milk and milk products.

Primary sources of dairy

- Milk
- Cheese
- Butter
- cream cheese
- cottage cheese
- sour cream
- custards and puddings
- ice cream
- gelato and sherbet
- Whey
- Casein
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Should I take out dairy?

Consider going dairy-free if you want relief from

● Digestive issues

● Bloating

● Skin problems

● Respiratory problems

● Have a lactose (sugar) intolerance

● Have a casein (protein) allergy

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Know the difference!
A food intolerance can cause some of the same signs and symptoms as a food
allergy, so people often confuse the two.
- A true food allergy causes an immune system reaction that affects numerous organs in the
body
- Food intolerance symptoms are generally less serious and often limited to digestive
problems

People who are lactose intolerant People with a cow’s milk food allergy,
may choose to reduce or eliminate on the other hand, must completely
foods that contain lactose. Some may eliminate milk proteins from their
be able to have smaller portions of diets and find food allergy alternatives
foods containing milk proteins, and that provide calcium and other vital
they may find that fermented dairy is nutrients.
easier on their digestive systems.

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Autoimmune-Paleo
(AIP)
What is AIP? How is it
different from Paleo?
AIP is an elimination and reintroduction
protocol that addresses the unique concerns
of autoimmune and inflammatory
conditions with a focus on healing the
gastrointestinal tract and immune system.

AIP is based on the paleo diet, but takes a

step further by having a greater focus on
nutrient density and restricts additional
foods known to trigger inflammation
including nightshades, eggs, nuts, and seeds,
on top of the existing paleo restrictions on
beans and grains.
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Who is AIP best for?
AIP is useful for those struggling with autoimmune,
gastrointestinal or other chronic inflammatory conditions,
especially if a less restrictive diet was unsuccessful.

● Rheumatoid arthritis
● Systemic lupus erythematosus (lupus)
● Inflammatory bowel disease (IBD)
● Multiple sclerosis (MS)
● Type 1 diabetes mellitus
● Guillain-Barre syndrome
● Psoriasis
● Graves Disease
● Hashimoto’s Thyroiditis
● Myasthenia gravis
● Vasculitis

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Foods Allowed:
● Vegetables, except for nightshade vegetables
● Meat, poultry and seafood
● Coconut products
● Non-dairy fermented foods, like kombucha
● Honey or maple syrup (in limited quantities)
● Arrowroot starch
● Herbs
● Gelatin from grass-fed beef
● Bone broth
● Herbs (fresh and non-seed)
● Green tea
● Vinegar

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Foods to Exclude:
● Grains ● Chocolate
● Legumes, such as beans, ● Dried fruits
lentils and peanuts ● Emulsifiers, like
● Processed foods carrageenan
● Seed oils, such as ● Gums
vegetable and canola oil ● Nightshade vegetables,
● Dairy products such as eggplant,
● Refined sugars potatoes, tomatoes,
● Eggs peppers and okra
● Nuts and seeds ● Alternative sweeteners
● Herbs from seeds, like (stevia, xylitol and
coriander, cumin and mannitol)
nutmeg ● Alcohol
● Coffee
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Detox
toxic chemicals—from food, air,
the environment—are absorbed
by the body every day

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How does the detox food
plan work?
● Reduces food triggers
● Supports liver function
(the liver is the main hub for detox
processing!)
● Requires clean and organic
foods
● Reduces toxic burden
● Provides targeted antioxidants
● Supports nutrient dependent
pathways
● Encourages healthy elimination
of toxins
● Balances hormone metabolism
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A detox may be
beneficial for those who:
● Lack energy or has
chronic fatigue
● Wants improved
overall health
● Need weight loss
● Wants a reduction in
frequent or severe
symptoms of certain
diseases associated
with toxicity
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How do I minimize intake of
harmful substances?
● Eliminate sugar, grains,
processed meat and
high-mercury fish, dairy (except
for grass-fed ghee and clarified
butter), and anything with
preservatives

● Exercise! This helps your blood

and lymphatic circulation do its
job.

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How do I eat cleaner?
● Lean meats
● Organic animal products
● Peel the outer skin/layer of
produce
● If possible, soak food in additive
free soap to remove pesticide
residues, waxes, fungicides, and
fertilizers
● Cut away damaged or bruised
areas
● Wash produce before peeling
● Avoid foods with preservatives
● Limit exposure to canned foods
● Cook with no-toxic pans that aren’t
worn or scuffed
● Drink and cook with filtered water

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Anti-Candida
What is Candida?
● A yeast-like fungus that is
normally present in our
microbiome
● If a candida overgrowth
occurs, it can cause a variety
of symptoms in the gut and
throughout the body
● Candida feeds off sugars
and starches, so elimination
or reduction of
carbohydrates is advised

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Who should be on the
candida diet?
Anyone who has had any of the following:
● Repeated antibiotic use, oral
contraceptive and/or steroid-like
progesterone
● A diet high in sweets and carbohydrates
● Alcohol overuse
● Chronic stress
● Diabetes
● Hormone imbalances
● A weakened immune system due to
chronic disease or infections

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 What’s okay to eat?

● Grass fed, pasture raised organ meat, ● deli/processed meats with sugar
meats, and wild game, fish and shellfish ● Margarine, mayonnaise, shortening,
● Avocado, butter, ghee, cold pressed oils: processed oils, prepared salad dressings,
almond, chia, coconut spreads and sauces
● Nuts: almonds, cashews, hazelnuts, ● Peanuts & pistachios
pecans, walnuts; nut butters with no ● Mushrooms
sugar added, seeds ● All: beets, corn, sweet potato, yams,
● All non-starchy vegetables except winter squash (acorn butternut, parsnip,
mushrooms pumpkin, turnip)
● All legumes ● Bananas, pineapple, papaya, dried fruits,
● Fruits only berries and/or citrus after 2-3 fruit juices
week elimination ● All refined grains and flours. Bread and
● 100% grains, 1/2C cooked oats, quinoa, crackers
rice
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Does this mean I can never
have these foods again?
● No.
● Initially, refined/processed
carbohydrates, foods, and meats
are eliminated entirely on the
anti-candida food plan.
● Fruits, whole grains, and starchy
vegetables are typically eliminated
for the first 2-3 weeks and then
kept at a low intake level for a
more extended period of time
before slowly being reintroduced
back into the diet
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SIBO
 What does it mean to have SIBO?
(small intestinal bacterial overgrowth)

● The small intestine is where most of the

body’s absorption occurs
● The large intestine is where we normally
have the majority of our gut bacteria
reside
● When there is excessive bacteria in the
small intestine, SIBO can occur.

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Types of SIBO:

● Methane: constipation, weight

gain
● Hydrogen: diarrhea
● Methane-Hydrogen combo:
● Hydrogen sulfide: burps and/or
gas that smell egg-like or
sulfurous 42
Underlying causes of SIBO:
● Weak ileocecal valve
● Slow gut transit
● Hypothyroidism
● Low stomach acid
● Abdominal surgery - abdominal adhesions or
restrictions impede passage
● Hx of food poisoning and Abx
● Overconsumption of sugar feeds the bacteria
● Eating constantly - not allowing it to clear
● Erlos danlos - work with a body works person!
● Lyme’s disease
● Crohns
● Ulcerative colitis
● Gastroparesis
● Diabetes
● Diverticulosis
● Food borne illnesses
● Medications eg morphine and codeine

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Treatment for SIBO traditionally uses a
two-pronged approach:

Antimicrobials
&
Diet
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Antimicrobials
Antimicrobials help to kill the
bacteria living in the gut. Both
herbal and antibiotics treatments
are effective. Different combinations
of herbs or antibiotics can be used
depending on the type of SIBO and
consideration of any other
gastrointestinal conditions
(example: candida/yeast
overgrowth, parasitic infections).
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Low FODMAP & SCD diet
A low FODMAP and SCD diet is typically used,
removing the two classifications of foods that the
bacteria most commonly feed-off of.

FODMAP stands for fermentable

oligosaccharides, disaccharides,
monosaccharides and polyols. These groups of
foods all contain carbohydrates that easily
ferment in the small intestine, producing
byproducts gas, bloating, diarrhea or
constipation.

The SCD diet stands for specific carbohydrate,

which removes all carbohydrates except those
that are most easily digested. Following the diet
for at least 12-weeks is essential for reducing
symptoms and starving off excess bacteria.

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General Tips:
● Eat 3 meals per day with about 3-4 hours between
each meal.
● Dietary fats and proteins are allowed on the diet
with no restrictions.
● Ideally have a 12-16 hour fast at night.
● Your body does not have a natural mechanism for
gas and bloating. If you are frequently having gas
and bloating from a specific food (i.e.; broccoli)
then remove the food for the time being as it is
potentially feeding the bacterial overgrowth.
● Avoid probiotic foods and supplements
● This diet is lower fiber, which can cause
constipation for some individuals. Ensure you are
drinking plenty of fluids, eating allowable veggies
and using ground flax seeds as support when
needed.
● Cook your food
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 Thanks!
Any questions?

You can find me at:

[email protected]

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