Your Healthy Diet Plan
Phase I-Liberal

In addition to the foods in the Phase I Resrticted, for your healthy diet plan, the following foods can be included. Do monitor yourself in this stage very closely.

Some points to consider when adding the following foods include:

  • Add these foods one at a time like a baby to determine your level of tolerance while continuing to lose or maintain your weight loss.
  • Do you tolerate them well? This is a digestion question really. If you notice any digestive distress, the dairy and nuts might not agree with you. Gas and bloating from fruits can signify a fructose intolerance.
  • Is your weight loss stalling with the addition of these foods? Take note of your portions on the nuts as these are not innocent nor free foods.
  • Do you notice any potential symptoms of food intolerance or allergies? Dairy for instance will generally perpetuate sinus issues as this is a mucous forming food.

All Cheeses

Well, maybe not all cheeses. You want to avoid the artery damaging processed cheeses I have listed below. Cheese carries important vitamins and minerals, calcium as well as pro-biotics for a healthy digestive and immune system. It is satiating and a very little goes a long way. Do you know why the french can smoke more and have less disease? It is believed to be the saturated fat that is protective! We will include full fat cream cheese in this category! Be careful with the cream cheese though. During my diet phase, I was carte blanche on the cream cheese and stalled. Let my mistake be your lesson! Choose cheeses such as Monterey Jack, Pepper Jack, Brie, String Cheese (this will be your friend for snacks in a healthy diet plan) Swiss, Cheddar, Gouda etc.

The cheeses to avoid include; Soy, Light, Cheez Whiz, Velveeta,

Kraft American slices or any cheese that states hydrogenated or partially hydrogenated on the label. This is a major contributor to heart disease.

I prefer raw cheeses when and if budget allows and 2-3 oz. daily is sufficient.

*Cheese can be a weight loss staller for some. Animal Proteins, Vegetables and fats will in many cases expedite weight loss for many.

Cultured Foods (Yogurt & Kefir)

Yogurt, Kefir & Cottage Cheeses can be valuable components of your healthy diet plan for life if you tolerate dairy. These powerful cultured foods provide you with the necessary tools Lactobacillus Acidophillus which promote healthy digestion and proper absorption of the nutrients from your foods. More than 70% of the immune system lies within the digestive tract so healthy flora is essential. Digestive Disease is one of the most frequently treated diseases today. 1/2 to one cup daily of a full fat plain yogurt or kefir is recommended in your healthy diet plan. My favorite yogurt is Fage Total, a greek yogurt that is thick in consistency and creamy and smooth.

For faster weight loss results, save yogurt and kefirs for a later stage. If you have insulin resistance, you will have your very best results by eating as little carbohydrate as you can tolerate. This all hinges on biochemical individuality!

Other Dairy

When choosing dairy, it is important that you choose a product free of growth hormones. These dangerous hormones are added to the diet of the cow and stored as estrogen in our bodies potentially contributing to cancer especially if one is estrogen dominant among other hormonal imbalance. I think the scariest part of our ability to convert and store hormones is the fact that our children are being affected negatively. When I heard the term gender bender, it became painfully obvious that I needed to advocate and bring to the forefront the dangers to you and your family. Your label should read Rbgh or Rbst free.

Organic is a good choice as it is free of antibiotics and raw dairy is always your best choice!

Butter, Heavy Cream, half & half, milk, cottage cheese, and sour cream are all acceptable foods. Always choose full fat. To achieve consistency in milk products that are reduced or no fat, the fat is removed, processed at high heats, dried and added back to the product for substance. This doesn’t sound that harmful but it is. When the fat is processed in this way, it becomes oxidized cholesterol and is very dangerous. Again, I encourage you to purchase organic as it is free of the artificial growth hormone Rbgh and antibiotics. Mainstream dairy is toxic, causes a great deal of the gut issues and contributes to poor health. Raw (un-pasteurized) milk is actually preferred for your healthy diet plan.

Almond milk and coconut milk are good non-dairy options and goats milk is generally a low allergen food though do take note that goats milk lacks sufficient B12 and Folic Acid. 1-8oz. glass daily. Milk is not a good weight loss food for you due to the high lactose (milk sugar) content so sticking with heavy whipping cream is your best choice in the beginning. Once you are comfortable with your new healthy diet plan, you can add milk and see just how it affects you. Do understand that bodybuilders drink gallons of milk to to add weight.Butter is one of my favorite foods for superior health and quick weight loss! When the butter is from grass fed cows, it is the perfect ratio of omega 3 to 6 fatty acids. Butter is a medium chain triglyceride of which provides instant energy. After so many years of consuming margarine like smart balance, this was one of my most exciting health discoveries when I began a healthy diet plan! My personal favorite which is the easiest to access is Kerrygold which is derived from pastured cows out of Ireland.


Condiments are all acceptable as long as there are no added sugars such as high fructose corn syrup, evaporated cane juice, honey or anything ending in OSE. Mustards, Mayonnaise, (If choosing mayonnaise, choose olive oil based mayonnaise when possible or make your own as this reduces the likelihood of inflammation in the body due to soybean oil and the oxidation it causes) horseradish, “no sugar added” tartar sauce, butter, soy and Tamari sauces, If sugar is not listed on the ingredient label, you may eat it! Conventional ketchup is full of sugar and should be avoided. There are some sugar free choices on the market today and they are sweetened with Splenda and Xylitol. The link above will take you to my favorite sugar free ketchup. I make my own mayonnaise and dressings and have shared these recipes with you in my recipe section of the web site.

The following options will result in slower weight loss but provide you a more liberal healthy diet plan. I repeat, you must expect slower weight loss. Should you choose the following foods, monitor your progress and eliminate them if you're not losing. You may even need to swap the dairy/cheese category with fruit/nuts/yogurt. Your biochemical individuality will dictate this depending upon your weight loss, ailments, gut condition. Many of my clients have eliminated all dairy other than that of yogurt and eat nuts and berries without complication.


Fruit can be an important part of the diet for its anti-oxidant properties as well as some variety. We will regulate your fruit intake because of its potential effect on blood sugar levels. I would recommend for you, ½ cup of blueberries per day or ¼ cup ea of blueberries and raspberries. Eating a fruit with a protein/fat slows the insulin response therefore allowing proper distribution of nutrients and stable consistent blood sugar levels. My recommendation would be full fat plain yogurt for your blueberries. Dried fruit contains higher amounts of concentrated sugars and should be avoided in a weight loss stage and eaten infrequently at other times. Remember, blood sugar control is the most important element of weight loss and good health for your healthy diet plan. ½ of an apple is also a nice addition. Dip in a couple of tbs. of natural almond butter. If you're allergic to tree nuts, seed butter is always a nice option.

For faster weight loss results, save fruit for a later stage and begin slowly by adding only one item at a time.

Don't worry that you might be missing valuable nutrients. In a healthy diet plan, it is wise for us to eat seasonally. Those foods grown as close to your home as possible and only in season. Besides, guess where your most valuable nutrients are stored? In that of animal protein and fat! Yes, these are Vitamins A, D, and E. We have access to far more food than our Paleo ancestors did. Fruit has been bred sweeter and with Globalization, we have access to foods we would have never seen in certain areas of the world 10 short years ago. Most are under the false impression that fruits are needed for a healthy diet plan. This just simply is not the case and our children are far too juiced up on "natural fruit juices".


These little power packs are responsible for delivering high levels of minerals, B Vitamins, Fats, carbohydrate and some protein. Careful! They're a nutrient dense food. My favorite nuts include: macadamia nuts for their balanced omega fatty acid profile. Good options also include, almonds, brazil nuts, pistachios, cashews and pecans. Walnuts are the least desired due to their high Omega 6 profile. Raw is your best choice as the oils that most conventional nuts are roasted in are forming free radicals. One quarter of a cup a day of nuts can be a safe amount and if you have portion control issues, you absolutely need to consume raw as they are more self regulating. This would include nut butters such as almond butter, cashew butter and macadamia nut butter. Always make sure there are no hydrogenated oils in your nut butters and 1-2 tbs. daily is generally safe. Again, macadamia nuts are my all time favorite because of the fatty acid profile. Peanuts can be a questionable allergy food because of their mold content. Every body is different and everyone has their own unique biochemical individuality. Peanuts should be saved for a pre-maintenance diet. Weight loss is easier with almond butter or macadamia nut butter, and even easier if you save the nuts for a later date.

Fat is a self regulating healthy diet tool really.

Even just a spoonful on the go will satiate you and prevent you from making dangerous food choices. Just three brazil nuts a day provide you with your RDA of selenium! For faster weight loss, save the nuts for a later stage.

My little satiety trick is to eat an equal amount of coconut oil with my almond butter. I just mix the two together and I increase my fat without increasing the carbohydrate.

If you're ready to begin your healthy diet plan, scroll down to the personal food journal and start your free weight loss journal account today! It is free and easy to access from free healthy diet plans or bookmark so you may access it easily. Some sample meal plans have been provided for your convenience.

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