Read Online Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life by Chris Kresser - Free Book Online Page A
Authors: Chris Kresser
Tags: Health & Fitness / Diet & Nutrition / Diets, Health & Fitness / Diet & Nutrition / Weight Loss
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SPECIAL CONDITIONS
If you’ve been diagnosed with certain health conditions, you’ll need to modify the Thirty-Day Reset Diet. If you’re not sure if you have a particular condition, take the Reset Diet symptom quiz below. Add up the total number of points in each section for the symptoms you experience, then proceed to the answer key to determine which diet you should follow.
Reset Diet Symptom Quiz
BLOOD SUGAR AND WEIGHT REGULATION
POINTS
Diagnosed with diabetes, impaired glucose tolerance, or hypoglycemia
50
Feel fatigued directly after meals
5
Crave sweets during the day
5
Eating sweets doesn’t relieve cravings for sugar
5
Must have sweets after meals
5
Feel agitated if you don’t eat frequently
5
Irritable or light-headed between meals
5
Eating relieves fatigue
5
Feel shaky or jittery, especially between meals
5
Need caffeine to get yourself started in the morning
5
Easily upset or nervous
5
Poor memory or forgetful
5
Waist circumference equal to or larger than hip circumference
5
Difficulty losing weight
5
Increased thirst or appetite
5
Frequent urination
5
Blurred vision
5
TOTAL
Answer key
SCORE
BLOOD SUGAR AND WEIGHT REGULATION
0–40
Follow the normal Thirty-Day Reset.
>40
Follow the Thirty-Day Reset with blood sugar and weight regulation modifications (listed below).
AUTOIMMUNE PROBLEMS
POINTS
Diagnosed with autoimmune disease
50
High C-reactive protein and other inflammatory markers on lab tests
5
Muscle or joint aches and pains
5
Persistent fever
5
Extreme fatigue
5
Swollen glands
5
Abdominal pain, digestive problems, constipation, or diarrhea
5
Itchy skin or skin rashes
5
Tingling in hands and/or feet
5
Sudden, unexplained weight loss or weight gain
5
Changes in skin color
5
Food allergies or multiple food sensitivities
5
TOTAL
Answer key
SCORE
AUTOIMMUNE PROBLEMS
0–40
Follow the normal Thirty-Day Reset.
>40
Follow the Thirty-Day Reset with autoimmune modifications (listed below).
If you scored over 40 on each of the quizzes, you should follow the modifications for both blood-sugar and autoimmune problems during the Thirty-Day Reset and consult with your health-care provider.
Tweaks for problems with blood sugar or weight regulation
If you scored 50 points or more in this category and/or you’re trying to lose weight, you should limit fruit and starchy vegetables during your Thirty-Day Reset. Eat all the nonstarchy vegetables you want, but restrict your fruit and starchy vegetables to roughly 10 to 15 percent of calories from carbohydrates. This amounts to roughly 65 to 100 grams daily for a moderately active male and 50 to 75 grams daily for a moderately active female. To give you a general idea of what this looks like in terms of food, 50 grams of carbohydrates is equal to one large sweet potato and 1/2 cup of blueberries; 100 grams of carbohydrates is equal to 1/2 cup of blueberries, 1/2 cup of strawberries, and two large sweet potatoes. You can search online databases like the ones from the USDA to determine the carbohydrate content of foods.
Tweaks for autoimmune problems
If you scored 40 points or higher in this category, please follow the Thirty-Day Reset, but also avoid the following:
• Eggs (both whites and yolks). Eggs contain proteins that are common allergens, particularly in susceptible people.
• Nightshades (potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, pepinos, pimentos, paprika, and cayenne pepper). Nightshades have compounds called alkaloids that can cause inflammation and worsen joint pain in susceptible people.
Not everyone with an autoimmune condition needs to be on the protocol forever—you’ll experiment with adding these foods back in Step 2.
FREQUENTLY ASKED QUESTIONS ABOUT STEP 1: THE THIRTY-DAY RESET DIET
If you’re completely new to this way of eating, you might be feeling pretty overwhelmed right now. “I thought saturated fats were bad,” you say. “Aren’t whole grains healthy?” I’ll take up these questions and others in
If you’ve been diagnosed with certain health conditions, you’ll need to modify the Thirty-Day Reset Diet. If you’re not sure if you have a particular condition, take the Reset Diet symptom quiz below. Add up the total number of points in each section for the symptoms you experience, then proceed to the answer key to determine which diet you should follow.
Reset Diet Symptom Quiz
BLOOD SUGAR AND WEIGHT REGULATION
POINTS
Diagnosed with diabetes, impaired glucose tolerance, or hypoglycemia
50
Feel fatigued directly after meals
5
Crave sweets during the day
5
Eating sweets doesn’t relieve cravings for sugar
5
Must have sweets after meals
5
Feel agitated if you don’t eat frequently
5
Irritable or light-headed between meals
5
Eating relieves fatigue
5
Feel shaky or jittery, especially between meals
5
Need caffeine to get yourself started in the morning
5
Easily upset or nervous
5
Poor memory or forgetful
5
Waist circumference equal to or larger than hip circumference
5
Difficulty losing weight
5
Increased thirst or appetite
5
Frequent urination
5
Blurred vision
5
TOTAL
Answer key
SCORE
BLOOD SUGAR AND WEIGHT REGULATION
0–40
Follow the normal Thirty-Day Reset.
>40
Follow the Thirty-Day Reset with blood sugar and weight regulation modifications (listed below).
AUTOIMMUNE PROBLEMS
POINTS
Diagnosed with autoimmune disease
50
High C-reactive protein and other inflammatory markers on lab tests
5
Muscle or joint aches and pains
5
Persistent fever
5
Extreme fatigue
5
Swollen glands
5
Abdominal pain, digestive problems, constipation, or diarrhea
5
Itchy skin or skin rashes
5
Tingling in hands and/or feet
5
Sudden, unexplained weight loss or weight gain
5
Changes in skin color
5
Food allergies or multiple food sensitivities
5
TOTAL
Answer key
SCORE
AUTOIMMUNE PROBLEMS
0–40
Follow the normal Thirty-Day Reset.
>40
Follow the Thirty-Day Reset with autoimmune modifications (listed below).
If you scored over 40 on each of the quizzes, you should follow the modifications for both blood-sugar and autoimmune problems during the Thirty-Day Reset and consult with your health-care provider.
Tweaks for problems with blood sugar or weight regulation
If you scored 50 points or more in this category and/or you’re trying to lose weight, you should limit fruit and starchy vegetables during your Thirty-Day Reset. Eat all the nonstarchy vegetables you want, but restrict your fruit and starchy vegetables to roughly 10 to 15 percent of calories from carbohydrates. This amounts to roughly 65 to 100 grams daily for a moderately active male and 50 to 75 grams daily for a moderately active female. To give you a general idea of what this looks like in terms of food, 50 grams of carbohydrates is equal to one large sweet potato and 1/2 cup of blueberries; 100 grams of carbohydrates is equal to 1/2 cup of blueberries, 1/2 cup of strawberries, and two large sweet potatoes. You can search online databases like the ones from the USDA to determine the carbohydrate content of foods.
Tweaks for autoimmune problems
If you scored 40 points or higher in this category, please follow the Thirty-Day Reset, but also avoid the following:
• Eggs (both whites and yolks). Eggs contain proteins that are common allergens, particularly in susceptible people.
• Nightshades (potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, pepinos, pimentos, paprika, and cayenne pepper). Nightshades have compounds called alkaloids that can cause inflammation and worsen joint pain in susceptible people.
Not everyone with an autoimmune condition needs to be on the protocol forever—you’ll experiment with adding these foods back in Step 2.
FREQUENTLY ASKED QUESTIONS ABOUT STEP 1: THE THIRTY-DAY RESET DIET
If you’re completely new to this way of eating, you might be feeling pretty overwhelmed right now. “I thought saturated fats were bad,” you say. “Aren’t whole grains healthy?” I’ll take up these questions and others in
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