Happy Spring everyone! Hopefully we’ll all be coming out of hiding and getting back to normal life. I’ve been getting countless emails from patients over the past week saying that they feel just awful from overeating out of boredom and being more sedentary due to the Covid-19 stay at home order. People are looking for a way to get back on track with a diet and a way to detox or cleanse their system.
Let’s first discuss dietary changes that we can all gradually do to get back on track. Instead of jumping head first into a very strict diet plan that may be difficult to stick with, we can do it gradually in steps while taking some very specific supplements as an adjunct to the diet to help with overall metabolism and detoxification.
We can break it down to weekly dietary changes and supplements that build upon the previous week as we work towards achieving or re-achieving optimal health.
For the first week as you are trying to get back on track simply alter your diet by avoiding all grain products – by just doing this you will significantly reduce your daily sugar and carb intake. This means taking out bread, pasta, cereal, crackers, rice, corn, cookies, and cakes etc. Don’t worry about tracking your carbs or calories just focus on being 100% grain free and try to just eat when your are hungry and limit between meal snacking. When you are ready move on to step 2
Continue to avoid the grain products as well as foods with added sugar. Now it’s time to start being more aware of how much fat you are ingesting daily in contrast to your protein. Most people forget this crucial step of adding more fat in. It’s easy to cut carbs and immediately start eating tons of protein and forget about the need for dietary fat. In order to get into ketosis, it’s important to eat higher fat (70% or more of your daily calories) moderate protein (around 20-25%) and low carb (around 7% or less).
Start checking for the presence of ketones either through urine (convenient, cheap but least accurate), breath (more expensive, very convenient, more accurate than urine), or blood (most expensive due to the cost of the test strips, most accurate, least convenient). Based upon your ketone status you can adjust your diet accordingly…..maybe less carbs, less protein and more fat.
Once you are in ketosis your appetite should be greatly diminished so you should start trying some intermittent fasting. Essentially only eat when you are hungry and try eating within a 6-8 hour window.
Week 5 and on-going:
if you hit a plateau – pick one day a week as a designated overfeed day where you may exercise more and increase your fat and protein intake but keep your carbs low (less than 20-30 Net Carbs). This will recharge your metabolism.
Now for the supplements! I’m going to highlight 4 supplements this month that will aid in boosting the metabolism and start detoxifying the body by supporting the organs of elimination (the liver, kidneys and digestive tract).
Our first product is called: Thyro-Adrenal Support Complex– the typical dosage that I recommend to patients is 2 capsules every morning, with or without food. This product can be started right away during week 1 and taken on-going.
The first product is designed to support the adrenal glands, which are two little glands that sit on top of our kidneys that produce hormones that help with energy, focus, blood sugar regulation, metabolism, inflammation control, and one’s ability to properly deal with stress.
This same product also supports the thyroid gland.
The thyroid is a small butterfly shaped gland located in the neck area that produces powerful hormones that regulate how fast our cells burn up the calories that we take in from our diets. It essentially dictates our metabolism.
As we age our metabolism can slow down and if our diets are not dense in specific nutrients that fuel the thyroid it becomes very easy to put on excess body weight and more difficult to take it off.
Now let’s look at some products to aid detoxification. The next three products comprise Dr. Aieta’s Two Week Detox Protocol: Most detox or cleanse kits contains harsh laxatives and other suspect products.
My detox protocol uses a gentle laxative, a tasteless fiber supplement to bind up toxins from the GI tract and provide satiety so one eats a little less and a well rounded liver detox product that also supports the gallbladder, kidneys and lymphatic system.
Tri-Mag (Laxative Formula): Day 1 through 7: Three tablets at bedtime with 8 ounces of water.
Day 8 through 14: Two tablets at bedtime with 8 ounces of water. Reduce dosage if you experience abdominal discomfort or diarrhea (you may only require 1-2 tablets opposed to 2 or 3). If discomfort persists, discontinue use.
Fiber Detox: For 14 days, Mix 1 scoop into water in the morning and again at night. After drinking mixture – follow up with another glass of 8oz of water.
Liver Detox Support: Day 1 through day 7: One capsule at night.
Day 8 through day 14: One capsule in the morning and two at night.
Dr. Aieta’s Two Week Detox Protocol will contain enough products for 2-3 more two week detoxes. Dr. Aieta recommends doing his two week detox every 3 months or at every change of season for optimal health.
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