The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine by Wahls M.D. Terry & Eve Adamson

Author:Wahls M.D., Terry & Eve Adamson [Wahls M.D., Terry & Adamson, Eve]
Language: eng
Format: epub
Publisher: Penguin Group US
Published: 2014-03-12T23:00:00+00:00

LEVEL 3: WAHLS PALEO PLUS

At the Wahls Paleo Plus level, you will continue to follow all the parameters of Wahls Paleo, with the exceptions below. Eat to satiety, but remember that the goal is to consume few carbohydrates, moderate protein, and plenty of fat. Eating a diet that is approximately 65 percent fat with liberal use of medium-chain fat sources like coconut oil and full-fat coconut milk will maintain nutritional ketosis.

Eat at least 68 grams or more of coconut fat, either through 4 to 6 tablespoons of coconut oil or 3/4 to 1 can (about 13/4 cups) or even more of full-fat coconut milk. At each meal or snack throughout the day, you may use both coconut oil and full-fat coconut milk, as well as unheated olive oil or ghee, as desired. If you weigh more than 150 pounds, you will probably need 700 or more calories of coconut oil/coconut milk. If you are not in nutritional ketosis after one to two weeks, you may need to increase the coconut oil and full-fat coconut milk. NOTE: You can now buy “coconut milk” in cartons in the store, but this is not the same as canned coconut milk. It is much lower in fat and contains fillers and additives, and often sugar. This is not the kind of coconut milk I recommend. Look for the full-fat kind in cans. There are also a few brands in cartons at Indian or Asian groceries, but the coconut milk you buy shouldn’t have more than two to three ingredients. Unsweetened varieties in cartons are okay for a dairy substitute at the Wahls Diet and Wahls Paleo levels, but not for Wahls Paleo Plus.

The 9 cups of vegetables and fruits daily may be reduced to 6 cups (even 4 cups for petite women). No white potatoes, legumes (including any soy, such as soy milk), or any grains (including gluten-free grains and rice milk). If you still need some milk, stick to unsweetened full-fat coconut milk.

Limit starchy vegetables, like cooked beets and winter squash, to a maximum of twice per week, always accompanied by at least 1 tablespoon of fat and some protein. If you are not in nutritional ketosis after two weeks, you may need to further limit starchy vegetables.

Limit fruit to 1 cup per day, preferably berries. Always eat these with fat, such as coconut milk. Do not consume dried or canned fruit or fruit juices, which are higher in sugar.

Reduce protein to 6 to 12 ounces according to size and gender.

Reduce meals to two per day, with twelve to sixteen hours between dinner and breakfast. If you must eat three meals, be sure to maintain that twelve- to sixteen-hour fast.

Save alcohol for rare, special-occasion events.

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