by Dr. Theodore Cole

There has been a great deal of research regarding diet and its effect on health. There are no
questions at this point that diet is the cornerstone of good health. One such example is the
ketogenic diet, which has been used for many years to treat epilepsy. However, research has
found that it is also effective for many other conditions, These include cancer, hormone
disruptions, obesity, cardiovascular problems, diabetes, neurological disorders, and many
others. In its current form, the ketogenic diet is done on a daily basis for the people with any of
these conditions.

New research has also focused on a different dietary approach called the fasting-mimicking diet
(FMD). In this approach, calories are reduced for only a few days on a cyclical basis. This is
usually done for 3-5 days, with the specific details based on the individual’s situation.
The FMD has also been shown to have enormous positive effects in many areas. These include
extended life span, reduced rates of cancer, regenerations of the immune system function
(including reversal of auto-immune conditions), reduced inflammatory diseases, slowed bone
mineral density loss and higher bone density, improved learning and memory, improvement or
reversal of Type 2 diabetes and improved glucose regulation, cardiovascular disease, gradual
weight loss with reduction in visceral/abdominal fat with muscle rejuvenation, reduced
inflammation, higher levels of stem cells, and regeneration of many cell types, including bone,
muscle, liver, brain and immune cells.
Needless to say, this is an impressive result and many of the same effects are shared with the
ketogenic diet.

Therefore, I believe that the best approach is to combine the FMD and ketogenic diets together
to obtain maximum results.

It becomes even more effective if combines with Neurotransmitter
Therapy, as research has shown that the use of specific amino acids improves the outcomes.
Ask about details of this approach, as the type of amino acid program also varies depending on
each person’s condition.
The specific application of the diet is different depending on the conditions being treated. Each
person will be given a plan based on these factors, including the number of calories eaten per
day and the type of dietary cycle to follow.
The following information describes the ketogenic diet and how to use it. This is the diet plan to
follow when combined with the FMD.

The key to this diet is to eat low amounts of carbohydrates per day, and large amounts of fat. ALL of the carbohydrates that you do eat should be complex, and none of the fats should be processed.

Here are the foods that you can eat. Other foods that fit in one of these categories are probably OK as well. If you’re not sure, ask us. You can e.at as much of these foods as you like (when NOT following the FMD guidelines!)

MEAT: Beef; lamb, pork, veal, turkey, chicken, venison, duck, etc. Just make sure that this is unprocessed and raised without hormones, antibiotics and other toxins. Grass fed is even better for red meat.
FISH: Anchovies, calamari, clams, crawfish, Dungeness crab, flounder, haddock, hake, herring, king crab; lobster (spiny/rock), mid-atlantic blue crab, shrimp, oysters, Alaskan salmon, perch, sardines, bay scallops, sole, spot prawn, stone crab, tilapia, whitefish, cod, halibut, and trout. To be on the safer side, avoid those that are farm raised unless you are certain that the conditions are organic or nearly so (i.e, no use of antibiotics, hormones, etc.)
EGGS: You can eat as many as you like. Avoid Eggbeaters and other processed products.
SALAD GREENS: and non-starchy vegetables must be eaten every day. Salad greens are limited to 2-3 cups ‘per day, and includes all lettuces, bok choy, chard, cabbage, chives, spinach, all types of greens, kale; parsley, radish, watercress, scallions, etc.
NON-STARCHY VEGETABLES: are limited to 1 cup per day, and includes items like brussels sprouts, celery, asparagus, cucumber, eggplant, mushrooms, okra, peppers, shallots, pumpkin, all types of sprouts, squash, tomato, green beans, cauliflower, etc.
Other foods can be eaten on a more limited basis as indicated.
Cheese: up to 4 oz. per day. Choose aged cheeses that are preferably organic. Avoid any cheese or other dairy product that has been obtained from cows on artificial hormones. DO NOT drink milk, cream, mayonnaise, lemon/lime juice, and soy sauce up to 2 tablespoons per day of each can be eaten.

Olives up to 20 per day
Avocado up to½ per day
Dill Pickles up to 2 per day
All spices can be used, just avoid those that have had sugar added to them. This includes cocoa powder and unsweetened chocolate. It also includes items like hot sauce, mustard, barbeque sauce, ketchup, capers, and Worcestershire sauce .. Just make sure that they have little to no sugar in them!
BEVERAGES: In addition to purified water, you can have most herbal teas (read labels for carbs}, club soda and drinks that have no sugar or artificial sweetener added. Zevia is good example of an acceptable drink. The reason to limit or eliminate caffeine is that it can cause instability in your blood sugar levels and lead to symptoms of hypoglycemia (fatigue, brain fog, etc.). Coffee and tea, whether it’s decaf or not, do not count towards your water intake.
FATS and OILS: There is no limit on their use. However, choose cold pressed organic oils, The best ones are olive, coconut, sesame, hazelnut, flaxseed, avocado, almond, red palm and walnut oil.
NUTS: Avoid them for the first two weeks if you are following this diet for weight loss. All others can start eating them right away. They make excellent snacks and can be included in a meal. The best nuts are macadamia, hazelnuts, almonds, pecans, walnuts, sunflower an pumpkin. Nut butters can also be used, but NOT those with sugars added to them.
FRUITS: If you are using this diet for diabetes or cancer, avoid ALL fruits. If you do not have one of these conditions, berries can be eaten in small quantities (¼ cup per day). These include blueberries, strawberries, blackberries, etc. other fruits lower in carbs include pineapple, papaya, cherries and cranberries.
Now here’s a list of what to avoid. It’s not comprehensive, but the basic guide is to avoid anything with sugar in it.
SUGARS: brown sugar, honey, maple syrup, raw sugar, agave, molasses, fruit juices, corn syrup, fructose, flavored yogurt, fruits and milk.
STARCHES: grains of all types, cereals, rice, beans (pinto, kidney, etc.), bread, corn, cornstarch and corn flour, peas, carrots, potatoes, parsnips, bagels, muffins, crackers, etc.

You can experience a period of adjustment when changing to this diet. This can last for about two weeks or so, but usually is shorter and not very difficult. If you get headaches or fatigue, a cup of bouillon can help with the symptoms. Just make sure that it has no MSG or other chemicals added to it. Also, use the regular type, NOT the low sodium versions.
Make sure that you are having at least one bowel movement per day. If you’re not, then increase your fiber and fluid intake. This can also help with hunger if you’re following the FMS guidelines. Just get a fiber product that has no sugar added. If that doesn’t do it, tell us and we’ll work on it with you.
In addition, you should be taking AT LEAST a high quality multi-vitamin (NOT Centrum, One A Day, etc.). We have these available at the office, or ask us to evaluate the supplements you are taking.
Here are some guidelines for the FMD program. I suggest you take a day or two to plan your menu. You can find calorie counters online or download apps to your phone. There are several that focus on the ketogenic diet and can help with the process. This is a very low calorie diet, so choose foods and amounts that will keep you within your calorie count each day.

Here are some examples:
800 calories per day:
Carbs: 5%—-1.0g 20%—-40g
Fat: 80%—-71g 60%—-53g
Protein: 15%—-30g 20%—-40g

750 calories per day:
Carbs: 5%—-9g 20%—–38g
Fat: 80%—–67g 60%—-S0g
Protein: 15%—-28g 20%—–38g

Stay within the above amounts and you will do well during the FMD. Your specific calorie count and cycle are listed below:
PLAN: Eat 800 calories or less per day for 3 days. Repeat this every 2-4
weeks or every month(s).
If you think you eat less than 1500 calories per day, track your calorie intake for a few days and see how many calories you are eating on average per day. If it’s less than 1500 calories per day, then take,your average calorie intake and reduce it by one-half. That’s is, if your average calories per day is 1400, then you would eat a maximum of 700 calories per day on the FMD days. •
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The Eat Sheet

Eating properly is one of the critical elements of good health. The simplest :and cheapest therapy that you can do is to control your dietary habits. The old saying goes that death starts in the colon, and that is pretty accurate. However, they missed it by a few feet,. as the process actually starts in the mouth with chewing. The type of food is also important. I recommend that you follow the Cole Center diet. . Do as many of the following items as possible.• The more closely you follow it, the better your results will bite. Just following the suggestions below can go a long way towards helping you overcome illness and be coming healthier. And remember,,.,have fun!

1. Chew all food until it’s a liquid, or a minimum of 50 times. The longer the food is chewed, the better. With foods that are liquid (soups, etc.), keep them in the mouth as if you were chewing it. · · • I
2. Drink plenty of water, but avoid tap water. Itis simply too toxic. Filtering water at home is the way to go. The best method use reverse osmosis, avoid distilled water unless it has at least one filter after the distillation process. If you can’t filter at home, then use bottled water. The best are the glacial waters (look on the label). Another good brand is Trinity. Drink most of your water in the morning, about 3-5 oz. at a time. You should be drinking about 2 quarts a day. In addition, get a shower or whole house filter, as many toxins are absorbed or inhaled during bathing.
3. Do not drink too much during meals. Water should be taken between meals, leaving about ½ hour before and after eating. Drinking too much with a meal impairs digestion. Also, drinks should be warm or at room temperature. A void cold drinks.
4. The bulk of your food intake should be at breakfast and lunch, with only a light supper. Therefore, the biggest meals should be at breakfast and lunch, the smallest at supper.
5. Do not skip meals.
6. No eating after 6pm, or for at least a couple of hours before going to bed.
7. Do not chew gum or other items. This disrupts the digestive system.
8. At the very least avoid refined sugars, refined grains, and refined (hydrogenated) oils and fats. In general, avoid refined and junk foods completely.
9. A void soft drinks and artificial sweeteners.
10. Rest before meals, exercise after meals.
11. Take time to eat, and try to avoid eating when overly tired, anxious, or stressed.
12. Stop eating before you feel full, or at least when you are no longer hungry.
13. Vary the types of foods that you eat, and eat a wide variety.

There are also a few other guidelines:

DO NOT COOK IN A MICROWAVE – EVER!!
EAT ORGANIC AS MUCH AS POSSIBLE, ESPECIALLY MEATS
AVOID ALL GMO FOODS
AVOID ALL ARTIFICIAL SWEETNERS
DRINK PLENTY OF PURIFIED WATER, AT LEAST 32 OZ PER DAY (WATER RUN THROUGH A FILTER AND/OR REVERSE OSMOSIS). AVOID DISTILLED WATER.
DRINK NO MORE THAN THREE CAFFEINATED BEVERAGES PER DAY. IF YOU CAN, SWITCH TO DECAF.
AVOID ALCOHOLIC DRINKS
AVOID PROCESSED FOODS, SUCH AS HYDROGENATED OILS, MARGARINE, ETC AND THOSE WITH ARTIFICIAL INGREDIENTS (PRESERVATIONS, COLORS, ETC.)

Meet Dr. Cole