Diet Plan #1

Recommended Foods Chart

PROTEINS CARBOHYDRATES OILS / FATS

MEAT/FOWL SEAFOOD DAIRY GRAIN VEGETABLE FRUIT NUT/SEED OIL/FAT
light meats light fish non/low fat whole high starch low starch all are okay use sparingly use sparingly
chicken breast catfish cheese grains only potato beet green apple walnut butter
Cornish game hen cod cottage cheese high starch pumpkin broccoli apricot pumpkin cream
turkey breast flounder kefir amaranth rutabaga Brussels sprout berry peanut ghee
pork, lean haddock milk barley sweet potato cabbage cherry sunflower oils:
ham halibut yogurt brown rice yam chard citrus sesame almond oil
Only occasional perch eggs buckwheat moderate starch collard grape almond flax oil
lean red meat or scrod corn beet cucumber melon cashew olive oil
LEGUMES
restrict entirely
sole use sparingly couscous corn garlic peach Brazil peanut oil
trout high starch kamut eggplant kale pear filbert sesame oil
tuna, white dried beans kasha jicama leafy greens pineapple pecan sunflower oil
turbot lentils millet okra onion plum chestnut walnut oil
low starch oat parsnip parsley tomato pistachio
Every meal should contain a tempeh quinoa radish peppers tropical coconut
protein from these sources tofu rice spaghetti squash scallion hickory
LEGUMES
NUTS rye summer squash sprouts high starch macadamia
sparingly spelt yellow squash tomato dried beans
Triticale turnip watercress dried peas * Note: nuts are listed from
Wheat zucchini lentils highest to lowest protein
content.

Note: High starch foods are

high glycemic foods (convert
quickly to sugar) and thus are
your caution foods if you have
blood sugar problems.

Copyright © Healthexcel, 1987

 Use the “Diet Check Record Sheet” to adjust your
Diet Plan #1 Protein/Carbohydrate Ratio and to maximize your energy production

If you have allergies, or immune, digestive or intestinal problems, omit or limit the following foods according to your ABO blood type:

Blood Type A - Restrict Blood Type B - Restrict Blood Type AB - Restrict Blood Type O - Restrict
blackberry, brown trout, clams, bitter pear melons, black- blackberry, black-eyed peas, brown asparagus pea, blackberry,
”Corn Flakes,” French mushroom eyed peas, castor beans, trout, clams, cocoa, “Corn Flakes,” chocolate, cocoa, French
(hygrophorus hypothejus), halibut, chocolate, cocoa, field French mushroom (hygrophorus mushroom (amanita
flounder, lima beans, “Product 19,” beans, French mushrooms hypothejus), halibut, flounder, lima muscaria), halibut, flounder,
snow white mushrooms, sole, (hygrophorus hypothejus, beans, pomegranate, “Product 19,” sole, and sunflower seeds
soybeans, soybean sprouts, string marasmius orcades), salmon, sesame, snow white
beans, tora beans, “Total,” and pomegranate, salmon, mushrooms, sole, soybeans,
winged beans sesame, sunflower seeds, soybean sprouts, string beans,
soybeans, and tuna sunflower seeds, “Total” and tuna

General Guidelines Avoid These Foods:

! If a food is not on your Recommended Foods Chart, either do Salt, high-fat foods, cheesecake, Danish pastry, avocado,
not eat it, or greatly limit its intake to only once in awhile artichoke, cauliflower, spinach, asparagus, high purine meats,
! If you’re a vegetarian, use your Recommended Foods as listed, organ meats, alcoholic beverages, soft drinks, sugar. Use
but substitute beans and other legumes for flesh foods low-fat dairy
! Eat a wide variety of foods from your recommended list
! Eat different foods every day
! Eat only whole, natural foods, organic when possible
! Avoid canned vegetables
! Avoid fruit juices except for temporary, therapeutic reasons
Instructions
st ! Avoid drinking tap water!
! Drink 3 cups of water upon arising, 1 thing in the morning
! Avoid fried or microwaved foods
! Follow a daily, regular meal schedule
! Avoid eating carbohydrate foods (fruits, vegetables, grains)
! Eat at least 3 meals a day
without protein
! Eat at the same times each day
! Avoid margarine, hydrogenated oils or fat substitutes
! Snack if necessary between meals
! Avoid roasted nuts
! Always try to eat before you get hungry in order to maintain
! Avoid regular commercial salt or “sea” salts
your blood sugar levels
! Avoid non-organic coffees, as they tend to be high in
Protein
pesticides
! Always eat protein with every meal
! Avoid any refined grain products
! Limited animal and seafood proteins are allowed. Emphasize
! Avoid artificial sweeteners such as NutraSweet, Saccharin
the low-fat, low purine varieties (see your list)
! Avoid processed, canned, preserved, packaged, synthetic,
! If you snack, it’s best to include some protein food
colored or hormonized foods.
Grains
! Avoid foods containing MSG
! Consume only whole grain products
! Baked foods should only contain whole grain flours
A simple rule to follow when buying food:
! Use sprouted grain products when possible
If your ancestors 10,000 years ago didn’t eat it,
Butter and Oil you should not eat it either!
! Use butter, coconut oil and olive oil freely in your diet
! Use only natural, cold-pressed oils made by Omega or Flora ! Do not overcook vegetables
! Use only fresh, raw nuts and seeds, but limit unless you’re a ! Do not overcook meat or eat blackened, charred meat
vegetarian
Fruits and Vegetables ! Be cautious with starch intake. Note starch foods on your
! Use only fresh, frozen or dried vegetables chart and limit their intake due to their glycemic (sugar) content,
! Emphasize non-starchy vegetables over starchy vegetables especially if you get sweet cravings after eating them
! Use only fresh vegetable juices, selected from your
recommended foods ! Limit breads, emphasizing whole grains instead. Breads are
! Consume fresh vegetable juice daily much more refined than whole grains (rice, oats, millet, etc.)
! Consume only fresh fruits or frozen without added sugar ! Limit sugar in your diet as much as possible. It imbalances
Water your metabolic type
! Drink only (purified) water when thirsty
! Purify your own water (it’s more economical), using distillation
or reverse osmosis, not filters
! During meals, limit fluid intake and never consume cold drinks
Cooking Reverse osmosis units, cold-pressed oils, Celtra salt and
! Use only glass or unchipped enamel for cooking other products designed for your Metabolic Type are
! Use only olive oil, coconut oil or butter for cooking available from Ultra Life (800) 323-3842, (618) 594-7711.
! Cook animal proteins by baking, boiling or broiling
! Cook vegetables by steaming, sautéing, boiling or baking
Miscellaneous
! Use only Celtra Salt as your table salt, but use sparingly Copyright © Healthexcel, 1987
! If you must have coffee, limit to 1-2 cups per day and only drink
organic coffee
! Limit all sugar in your diet as much as possible
Your Metabolic Type Diet is easy to follow. Just stick to your Recommended Foods as
closely as you can. You do not need to weigh your foods, measure out serving sizes or
count calories. Eat according to your appetite. Eat at least 3 meals a day. Snack if you
need to and always try to eat before you get hungry to stabilize your blood sugar. Eat
(some) protein with each food intake. Although you can eat any of your foods in any
combination, here are some meal suggestions to help get you started. Bon Appetíte!

Sample Menus For Diet Plan #1

Sympathetics and Slow Oxidizers
Meal Day One Day Two Day Three Day Four Day Five

soft-boiled egg(s) hot protein shake poached egg(s) low-fat

whole wheat toast whole grain cereal (whey or egg white hot, whole grain cottage cheese
Breakfast

teaspoon butter low-fat milk protein) cereal or plain, low-fat

apple grapes in low-fat milk with with low-fat milk yogurt with fruit
fresh or frozen fruit fruit whole grain toast
whole grain toast teaspoon butter
teaspoon butter

sandwich* made soup tossed green salad ham sandwich* vegetable

with white tuna on made with with lettuce, on whole grain soup
whole grain bread chicken, tomato, onion, bread with tomato, made with
with tomato, broccoli, cabbage, radish, peppers, sprouts turkey
sprouts, potato, onion olive oil and lemon and onions and
Lunch

celery and onions rice juice mayonnaise barley

mayonnaise with choice of or mustard
small bowl of grilled small bowl of
vegetable soup chicken, turkey vegetable soup
or ham
whole grain bread
and small amount
of butter

pineapple & low-fat apple plain, low-fat low-fat Swiss or wheat thins with
Snack

cottage cheese and yogurt with fresh mozzarella cheese cashew butter (1-2
Manna bread almonds fruit on rye-krisp teaspoons only)
crackers

chicken breast baked cod broiled broiled trout baked Cornish

baked potato with romaine lettuce, pork chops with lemon game hen with
low-fat yogurt tomato, parsley, with rice steamed broccoli stuffing
steamed broccoli onion fresh lemon corn on the cob baked yam Brussels sprouts
Dinner

and beets juice and olive oil green leafy salad teaspoon butter cole slaw with
green salad with dressing with green peppers, sliced cucumber chopped scallion
olive oil and millet cucumbers, with chopped onion and green pepper
vinegar steamed zucchini scallions vinegar vinaigrette dressing
with w/vinaigrette
teaspoon butter dressing

Copyright © Healthexcel, 1987

 Fine-Tuning Guidelines
How To Fine-Tune Your Diet

In order to maximize your energy production (and thereby your biochemical balance and metabolic
efficiency) you need to adhere to both sides of The Diet Coin: 1) You need to eat the right foods for your
metabolic type, and 2) You need to “fine-tune” your diet to get the proper Protein/Carbohydrate Ratio at each
meal. This will assure the best “fuel-mixture” for your body which can then be fully converted into energy by
your cells (your body’s engines of metabolism).
The following chart interprets your body language and tells you how well you are doing at any given
meal at giving your body what it needs. Basically, your body communicates to you in 3 different ways: 1)
through your appetite and cravings, 2) through your energy levels, and 3) through your mental and emotional
well-being. Within 1–2 hours after eating the proper foods for your Metabolic Type (restricting any known
reactive foods), you should feel noticeably better than before you ate.
If you find that within an hour or so after eating, you can check off most of the boxes in the Right
Protein/Carb Ratio column, then you likely did a very good job at meeting your body’s needs at your last meal.
On the other hand, if many of the traits listed in the Wrong Protein/Carb Ratio column occur, then you very
likely ate the wrong ratio of proteins to carbohydrates at that meal. If you consistently experience the traits in
the Wrong column at a given meal, either increase or decrease the amount of protein at the same meal each
day until you find the ratio that makes you feel your best. Then, stick with that ratio for that particular meal
each day thereafter.
Make copies of the Diet Check Record Sheet (included in your diet plan materials) and use it daily to
quickly and easily check your meals and fine-tune your diet to your unique requirements. Like adjusting a radio
dial to tune in a station, you can adjust your protein/carbohydrate ratio to maximize your energy and well-being
from your diet. Remember, too, to eat before you get hungry to maintain an even blood sugar all day long.

CATEGORY RIGHT WRONG

PROTEIN / CARB RATIO PROTEIN / CARB RATIO

Following the meal . . . Following the meal....

APPETITE # Feel full, satisfied # Feel physically full, but still hungry
# Do NOT have sweet cravings # Don’t feel satisfied; feel like
# Do NOT desire more food something was missing from meal
FULLNESS / SATISFACTION
# Do NOT get hungry soon after # Have desire for sweets
# Do NOT need to snack before # Feel hungry again soon after meal
SWEET CRAVINGS
next meal # Need to snack between meals

Normal energy response to meal: Poor energy response to meal:

# Energy is restored after eating # Too much or too little energy
# Have good, lasting, “normal” sense # Became hyper, jittery, shaky,
of energy and well-being nervous, or speedy
ENERGY LEVELS # Feel hyper, but exhausted
“underneath”
# Energy drop, fatigue, exhaustion,
sleepiness, drowsiness, lethargy,
or listlessness

Normal qualities: Abnormal qualities:

# Improved well-being # Mentally slow, sluggish, spacy
MENTAL # Sense of feeling refueled and # Inability to think quickly or clearly
restored # Hyper, overly rapid thoughts
# Upliftment in emotions # Inability to focus/hold attention
EMOTIONAL
# Improved clarity and acuity of mind # Hypo traits: Apathy, depression,
# Normalization of thought processes or sadness
WELL-
WELL-BEING
# Hyper traits: Anxious, obsessive,
fearful, angry, short, or irritable, etc.

Copyright © Healthexcel, 1987

NAME: Day #
Diet Check Record Sheet
FOOD INTAKE
List all foods & REACTIONS TO YOUR METABOLIC TYPE DIET
drinks consumed
GOOD REACTIONS BAD REACTIONS

TODAY’S DATE: Place a check to the left of all descriptions that describe your experience 1 - 2 hours after each meal
Time ___:___ Feel full, satisfied Feel physically full, but still hungry
BREAKFAST
APPETITE Do NOT have sweet cravings Have desire for something sweet
SATIETY Do NOT desire more food Not satisfied, feel like something was missing
CRAVINGS Do NOT feel hungry Already hungry
Do NOT need to snack before next meal Feel the need for a snack
Energy feels renewed Meal gave too much or too little energy
ENERGY Have good, lasting, “normal” sense of energy Became hyper, jittery, shaky, nervous or speedy
LEVELS Felt hyper, but exhausted “underneath”
Energy tanked from meal – exhaustion, sleepiness,
drowsiness, listlessness or lethargy
Improved well-being Mentally slow, sluggish, or spacy
MIND Sense of feeling refueled, renewed and restored Inability to think quickly or clearly
EMOTIONS Some emotional upliftment Hyper, overly rapid thoughts
WELL-BEING Improved mental clarity and sharpness Inability to focus or concentrate
Normalization of thought processes Apathy, depression, withdrawal or sadness
Anxious, obsessive, fearful, angry or irritable
Time ___:___
Feel full, satisfied Feel physically full, but still hungry
LUNCH
APPETITE Do NOT have sweet cravings Have desire for something sweet
SATIETY Do NOT desire more food Not satisfied, feel like something was missing
CRAVINGS Do NOT feel hungry Already hungry
Do NOT need to snack before next meal Feel the need for a snack
Energy feels renewed Meal gave too much or too little energy
ENERGY Have good, lasting, “normal” sense of energy Became hyper, jittery, shaky, nervous or speedy
LEVELS Felt hyper, but exhausted “underneath”
Energy tanked from meal – exhaustion, sleepiness,
drowsiness, listlessness or lethargy
Improved well-being Mentally slow, sluggish, or spacy
MIND Sense of feeling refueled, renewed and restored Inability to think quickly or clearly
EMOTIONS Some emotional upliftment Hyper, overly rapid thoughts
WELL-BEING Improved mental clarity and sharpness Inability to focus or concentrate
Normalization of thought processes Apathy, depression, withdrawal or sadness
Anxious, obsessive, fearful, angry or irritable
Time ___:___ Feel full, satisfied Feel physically full, but still hungry
DINNER
APPETITE Do NOT have sweet cravings Have desire for something sweet
SATIETY Do NOT desire more food Not satisfied, feel like something was missing
CRAVINGS Do NOT feel hungry Already hungry
Do NOT need to snack before next meal Feel the need for a snack
Energy feels renewed Meal gave too much or too little energy
ENERGY Have good, lasting, “normal” sense of energy Became hyper, jittery, shaky, nervous or speedy
LEVELS Felt hyper, but exhausted “underneath”
Energy tanked from meal – exhaustion, sleepiness,
drowsiness, listlessness or lethargy
Improved well-being Mentally slow, sluggish, or spacy
MIND Sense of feeling refueled, renewed and restored Inability to think quickly or clearly
EMOTIONS Some emotional upliftment Hyper, overly rapid thoughts
WELL-BEING Improved mental clarity and sharpness Inability to focus or concentrate
Normalization of thought processes Apathy, depression, withdrawal or sadness
Anxious, obsessive, fearful, angry or irritable
Describe how you felt overall today from this diet. Did you do well or poorly on it?

Copyright © Healthexcel, 1987