A new type of diet, a twist on the classic Mediterranean diet, described by WebMD as “one of the best prescriptions for a long, healthy life”, focuses on the science behind glycemic index and carbs.The diet requires you to focus on the macronutrient (carbohydrates, fat, and protein) balance in your meals.
A basic approach to the diet is aiming to consume twice as much fat and protein as you do carbs, according to Dr. Turner. This will help your stomach feel full and satisfied for longer periods, as well as keep you away from perilous craving binges.It will also help keep your cortisol, insulin and estrogen at healthy mediated levels.
Quick Tips
- Protein powder is an essential tool for this diet. It can be added into water or milk, or mixed into oatmeal, or baked into recipes to make sure you are not overloading on carbs with each meal.
- The transition from sandwiches to salads might be tough, but you can easily take the filing of a sandwich and slice it over lettuce or spinach. Avoiding bread for at least one meal will make it much easier for you to balance macronutrients.
- Fruit is fine in moderation, however make sure you choose whole fruit over juices. Most juices have far less fiber and additional sugars.
- Keep your eye out for calories in your drinks, many sodas and juices have far more carbs than people realize. Look for calorie free options like flavored water or search for protein rich alternatives such as milk.
- Other dietary staples recommended for this diet are roasted nuts, dry red wine, buckwheat, pomegranates and almost any type of vegetable.
Hormone-Reset Recipes
You should try these hormone-reset recipes by Dr. Turner:
Goat Yogurt and Blueberry Smoothie – Serves 1
Ingredients:
- 1 serving whey protein isolate;
- 1/2 cup plain goat yogurt;
- 1/2 frozen banana;
- 1/2 cup frozen blueberries;
- 1 tbsp. chia seeds;
- 1/2 cup water.
Instructions:
Combine all the ingredients, put them in a blender and purée on high speed until smooth.
Crispy Chicken and Lettuce Wraps – Serves 1
Ingredients:
- 1 small green apple, diced (unpeeled);
- 1/4 cup diced red bell pepper;
- 1/4 cup diced cucumber;
- 1 tbsp. finely chopped red onion;
- 1 boneless skinless chicken breast (approximately 4 to 5 oz. each), cooked and diced;
- 1/4 cup low fat Greek yogurt;
- 2 tsp extra-virgin olive oil;
- Salt and pepper to taste;
- 1 small head of lettuce (4-5 leaves).
Instructions:
Combine all the ingredients in a bowl, except for the lettuce. Chill them for 1 hour. Place the chicken mixture inside each lettuce leaf, roll into cylinders and serve.
Source: Healthy And Natural World