The Cole Center Diet Plan – A Natural Way to Wellness

Research confirms that diet is the cornerstone of good health. Two approaches highlighted in this plan are:

• Ketogenic Diet: Low carbohydrate, high fat, used for epilepsy and effective for cancer, hormone issues, obesity, cardiovascular problems, diabetes, neurological disorders, and more.
• Fasting-Mimicking Diet (FMD): Cyclical calorie reduction for 3–5 days, shown to improve lifespan, immune function, reduce inflammation, regenerate cells, and aid in weight loss.

Best Approach: Combine ketogenic and FMD diets, optionally with Neurotransmitter Therapy (specific amino acids).

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Ketogenic Diet Guidelines

• Low carbs, high fat; all carbs should be complex, fats unprocessed.
• Avoid: microwaving, GMO foods, artificial sweeteners, alcohol, processed foods, hydrogenated oils, margarine.
• Drink: plenty of purified water (32 oz/day minimum), limit caffeine to 3 drinks/day.
• Eat Organic whenever possible.

Allowed Foods:

• Meats: beef, lamb, pork, poultry, venison (unprocessed, hormone-free, grass-fed preferred).
• Fish: wide variety, avoid farm-raised unless organic.
• Eggs: unlimited, avoid processed substitutes.
• Salad greens: 2–3 cups/day.
• Non-starchy vegetables: 1 cup/day.
• Cheese: up to 4 oz/day (organic, hormone-free).
• Other: cream, mayonnaise, lemon/lime juice, soy sauce (2 tbsp/day), olives (20/day), avocado (½/day), dill pickles (2/day).
• Fats/Oils: unlimited, choose cold-pressed organic (olive, coconut, sesame, etc.).
• Nuts: best are macadamia, hazelnuts, almonds, pecans, walnuts (avoid first 2 weeks for weight loss).
• Fruits: avoid if diabetic or cancer patient; otherwise berries in small amounts (¼ cup/day).

Avoid:

• Sugars: honey, syrups, juices, milk.
• Starches: grains, cereals, rice, beans, bread, potatoes, etc.

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Fasting-Mimicking Diet (FMD) Guidelines

• Calories: 750–800/day for 3 days every 2.4 weeks or monthly.
• Macros:
  • Carbs: 5–20% (9–10g)
  • Fat: 60–80% (50–71g)
  • Protein: 15–20% (28–40g)
• If your normal intake is <1500 calories, halve it during FMD days.

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General Eating Tips

1. Chew food thoroughly (50 times or until liquid).
2. Drink filtered water (avoid tap/distilled).
3. Limit drinking during meals; avoid cold drinks.
4. Biggest meals at breakfast/lunch; light supper.
5. No eating after 6 PM.
6. Avoid refined sugars, grains, oils.
7. Avoid soft drinks, artificial sweeteners.
8. Rest before meals, exercise after.
9. Stop eating before full.
10. Vary food types.

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