Lectin-Free Plant-Based DietLectin Free Plant Based Diet by GoalsRx

 

This diet is good for:
• Health and wellness
• Anti-inflammatory
• Sustainable fat loss
• Autoimmune disease
• Immune boosting
• Detoxification
• Gut health
Anti-aging
This diet is NOT good for:
• Athletic performance
• Building muscle
Strength gains

Phase 1 – Three-Day Cleanse

“Tilling the Soil”
Just as a farmer prepares the soil before planting, you need to prepare the environment in your gut before you sow the seeds of health and wellness. Research studies have shown that a short three-day cleanse or modified fast can completely change the types of bacteria that inhabit your gut. In just three days, you will begin the process of repairing your gut by starving many of the harmful bacteria that make us sick and overweight.

The primary goals are to:

  1. Kickstart weight loss
  2. Rewire the neurological control of appetite and cravings
  3. Change the composition of microbes in the gut
  4. Begin the process of cellular renewal and repair
  5. Reduce inflammation throughout the body
  6. Increase insulin sensitivity

Our main focus is to remove processed foods that are high in empty calories, refined sugars, refined flours, and inflammatory seed oils. Also, we will be limiting lectins, natural sugars, and animal proteins. Lectins are sticky proteins found in plants such as beans, wheat, and other grains. They interrupt communication between cells, cause inflammatory reactions, and promote weight gain—gluten is the classic example of a problematic lectin. Even natural sugars in fruits can feed problematic bacteria in the gut. Temporarily restricting calories and animal protein suppresses IGF-1 production and initiates cellular autophagy.

During autophagy, the body cleans house and starts regenerating itself by eliminating dysfunctional cells to make room for new, healthy ones. During this phase, most calories should come from healthy fats and cruciferous vegetables. Cruciferous vegetables are loaded with vitamins, fibers, and phytonutrients that detoxify the body. Small servings of wild-caught fish and shellfish will continue to provide essential amino and fatty acids.

Modified fasting feels difficult but is perfectly natural. We are biologically adapted to this style of eating. Our hunter-gatherer ancestors would often go for extended periods on restricted calories. It is truly amazing how hunger and cravings disappear in a few short days as your body reinvents itself. Hang tough—we are laying the foundation for long term success.

Off  The Lectin-Free Menu (Do Not Eat)

• Refined starchy foods (pasta, rice, bread, potatoes, cereal, crackers, chips, baked goods)
• Grains and pseudo-grains (oats, whole grains, quinoa, rye, barley, buckwheat)
• Sugar
• Dairy
• Legumes and seeds (beans, peas, pumpkin seeds, chia seeds, sunflower seeds, peanuts, cashews)
• Fruit (except avocados—squash is a fruit)
• Seeds
• Eggs
• Soy (tofu, edamame, soy sauce)
• Nightshade plants (tomatoes, potatoes, eggplant, bell, and chili peppers)
• Roots and tubers (potato, sweet potato, beet, carrot, rutabaga, turnip, parsnip, yam, yucca)
• Corn
• Inflammatory oils (canola, soy, sunflower, corn, cottonseed, safflower, mixed vegetable oils)
• Alcohol
Farm animal proteins

Wild Caught Fish for Animal Protein by GoalsRx

On The Lectin-Free Menu: Vegetables

Eat as much as you want of these vegetables, preferably organic.

• Broccoli
• Brussels sprouts
• Cauliflower
• Bok choy
• Napa cabbage
• Chinese cabbage
• Swiss chard
• Arugula
• Watercress
• Collards
• Kale
• Cabbage
• Radicchi
• Raw sauerkraut
• Kimchi
• Nopales cactus
• Celery
• Onions
• Leeks
• Chives
• Scallions
• Chicory
• Carrots
• Carrot greens
• Artichokes
• Beets
• Radishes
• Daikon radishes
• Artichokes
• Hearts of palm
• Cilantro
• Okra
• Asparagus
• Garlic
• Leafy greens
• Romaine
• Kohlrabi
• Mesclun
• Spinach
• Endive
• Dandelion greens
• Butter lettuce
• Fennel
• Escarole
• Mustard greens
• Mizuna
• Parsley
• Basil
• Mint
• Purslane
• Perilla
• Algae
• Seaweed
• Sea vegetables
• Mushrooms

Animal Protein

No more than 8 ounces of wild-caught fish or shellfish a day in one or two 4-ounce portions (about the size of a deck of cards).

Plant-based diets are almost entirely devoid of nutrients that are necessary for physiological function. Deficiencies can take months or years to develop, and many are easily missed because they are not routinely tested. Including small amounts of animal products is the most balanced and healthful approach to plant-based dieting. Animal products are a fantastic source of highly bioavailable protein, essential amino acids, essential fatty acids, fat-soluble vitamins, and minerals.

If you choose to follow a strictly plant-based diet for ethical or religious reasons, we completely support your decision. If you decide to eliminate all animal products, please be sure to strictly follow the additional supplements guidelines listed below to ensure adequate intake of essential nutrients.

• Whitefish
• Alaskan salmon
• Alaskan halibut
• Hawaiian fish
• Snapper
• Grouper
• Mahi-Mahi
• Shrimp
• Crab
• Lobster
• Scallops
• Calamari/squid
• Oysters
• Mussels
• Sardines
• Anchovies

Oils and Good Fats

Consume freely, eat 1-2 Hass avocados per day

• Avocados
• Olives of any kind
• Avocado oil
• Coconut oil
• MCT oil
• Macadamia nut oil
• Sesame seed oil
• Walnut oil
• Extra-virgin olive oil
• Hemp seed oil
• Flaxseed oil

Oils and Good Fats by GoalsRx

Nuts

Up to ½ cup per day

• Coconut
• Chestnuts
• Pine nuts
• Brazil nuts
• Macadamia nuts
• Walnuts
• Pecans
• Pistachios
• Hazelnuts

Sauces and Seasonings

• Vinegar
• Mustard
• Fresh cracked black pepper
• Sea salt
• Fresh herbs
• Fresh spices 

Additional Supplements

The following nutrients are essential for good health and can sometimes be hard to get in a mostly plant-based diet. Supplementation is necessary to ensure adequate levels and optimal health. 

Morning
• Vitamin A – Supplement with 10,000 IU per day
• Vitamin D3 – Supplement with 4,000 IU per day
• Vitamin K2 – Supplement with 100-200 mcg of MK7 per day
• Vitamin B12 – Supplement with 1,000 mcg (1 mg) of sublingual methylcobalamin
• Omega-3 Fats (EPA/DHA) – 1,000 mg per day of combined EPA and DHA

Night
• Magnesium – Supplement with 400 mg per day of magnesium glycinate
Zinc: Supplement with 20 mg per day

Phase 1 Summary

  1. Avoid all off-menu foods and beverages
  2. Eat as many organic vegetables as you want—especially dark leafy greens
  3. Eat no more than 8 ounces of wild-caught fish or shellfish a day in one or two 4 ounce portions (about the size of a deck of cards)
  4. Eat 1–2 whole avocados per day
  5. Drink 8 cups of water per day
  6. Sleep 8 hours per night
  7. Follow the additional supplement regimen
  8. Proceed to Phase 2 after three days

30 Day Rebuild Lectin Free Diet

Phase 2 — 30 Day Rebuild

“Repair”
Although you can begin to heal your gut and drive out harmful microbes in a few days using the phase 1 cleanse, complete repair takes time. Many harmful species of bacteria are waiting for the opportunity to repopulate. It is vital to stay supremely disciplined for the next thirty days. It typically takes four weeks to ingrain new habits and truly break food addictions.

The primary goals are to:
1. Continue to build upon the goals established during phase 1
2. Solidify healthy habits
3. Lay down the framework of a diet that you can live with long term

We will be using intermittent fasting to continue cellular repair and renewal. Start with a 14 to 16-hour fast one to three times a week. This means all food is eaten within an 8 to 10-hour window—i.e., 10 am to 8 pm or 12 pm to 8 pm each day. Consume only water, tea, or black coffee during fasting periods. A small amount of ghee, MCT, or coconut oil in a hot beverage is permitted during the fasting periods if desired.

Off The Menu (Do Not Eat)

• Refined starchy foods (pasta, bread, potatoes, cereal, crackers, chips, baked goods)
• Grains and pseudo-grains (oats, whole grains, quinoa, rye, barley, buckwheat)
• Sugar
• Dairy
• Forbidden fruits not listed on the menu (tomatoes, melons, pumpkin, zucchini, squashes, eggplant, bell peppers, cucumbers, goji berries)
• Legumes and seeds (beans, peas, pumpkin seeds, chia seeds, sunflower seeds, peanuts, cashews)
• Corn
• Soy (tofu, edamame, soy sauce)
• Canola
• Inflammatory oils (soy, sunflower, corn, cottonseed, safflower, mixed vegetable oils)

Comparing Good Fat vs Bad Fats

On The Menu

Continue to eat all “On The Menu” foods from Phase 1. During this phase, we will be reintroducing different foods!

Vegetables

Eat as much as you want of these vegetables, preferably organic.

• Broccoli
• Brussels sprouts
• Cauliflower
• Bok choy
• Napa cabbage
• Chinese cabbage
• Swiss chard
• Arugula
• Watercress
• Collards
• Kale
• Cabbage
• Radicchio
• Raw sauerkraut
• Kimchi
• Celery
• Onions
• Leeks
• Scallions
• Chicory
• Carrots
• Carrot greens
• Artichokes
• Beets
• Radishes
• Daikon radishes
• Artichokes
• Hearts of palm
• Cilantro
• Okra
• Asparagus
• Garlic
• Leafy greens
• Romaine
• Kohlrabi
• Mesclun
• Spinach
• Endive
• Dandelion greens
• Butter lettuce
• Fennel
• Escarole
• Mustard greens
• Mizuna
• Parsley
• Basil
• Mint
• Purslane
• Perilla
• Algae
• Seaweed
• Sea vegetables
• Mushrooms
• Chives

Animal Protein

Eliminate if you choose to follow a plant-based diet for ethical or religious reasons.

No more than 8 ounces of pastured red meat, pastured pork, pastured chicken, pastured eggs, wild-caught fish, or wild-caught shellfish per day in one or two 4-ounce portions (about the size of a deck of cards). Meat must be pasture-raised and grass-fed. Fish must be wild-caught. 

• Whitefish
• Alaskan salmon
• Alaskan halibut
• Hawaiian fish
• Snapper
• Grouper
• Mahi-Mahi
• Shrimp
• Crab
• Lobster
• Scallops
• Calamari/squid
• Oysters
• Mussels
• Sardines
• Anchovies
• Pastured red meat (beef, bison, elk)
• Pastured pork
• Pastured chicken
• Pastured eggs

Oils and Good Fats

Consume freely, eat 1-2 Hass avocados per day

• Avocados
• Olives of any kind
• Avocado oil
• Coconut oil
• MCT oil
• Macadamia nut oil
• Sesame seed oil
• Walnut oil
• Extra-virgin olive oil
• Hemp seed oil
• Flaxseed oil

Nuts

Up to ½ cup per day

• Coconut
• Chestnuts
• Pine nuts
• Brazil nuts
• Macadamia nuts
• Walnuts
• Pecans
• Pistachios
• Hazelnuts

Sauces and Seasonings

• Vinegar
• Mustard
• Fresh cracked black pepper
• Sea salt
• Fresh herbs
• Fresh spices

Lectin Free by GoalsRx

Back On The Menu:

Resistant Starches, Roots, and Tubers: Eat Freely

• Cassava
• Sweet potato
• Yucca
• Beet
• Carrot
• Rutabaga
• Turnip
• Parsnip
• Radish
• Yam
• Horseradish
• Green plantain
• Green banana
• Green papaya
• White or jasmine rice (1 cup per day)

Fruits

Eat sparingly except for avocados and figs, preferably organic.

• Figs (technically a flower, ½ cup per day)
• Berries in season (blueberries, blackberries, raspberries, strawberries)
• Cherries
• Pomegranates
• Kiwis
• Apples
• Citrus (lemons, limes, oranges, tangerines, nectarines, grapefruits)
• Peaches
• Plums
• Apricots
• Dates
• Green plantains
• Green bananas
• Green papaya
• Green mangos

Flours

• Coconut
• Almond
• Hazelnut
• Sesame
• Chestnut 
• Cassava
• Green Banana
• Sweet potato
• Grapeseed
• Arrowroot

Wine and Spirits

• Red wine (6oz per day)
• Aged spirits (1oz per day)

Dark Chocolate

• 70% cacao or greater (1oz per day)

Additional Supplements

The following nutrients are essential for good health and can sometimes be hard to get in a mostly plant-based diet. Supplementation is necessary to ensure adequate levels and optimal health.

Morning
• Vitamin A – Supplement with 10,000 IU per day
• Vitamin D3 – Supplement with 4,000 IU per day
• Vitamin K2 – Supplement with 100-200 mcg of MK7 per day
• Vitamin B12 – Supplement with 1,000 mcg (1 mg) of sublingual methylcobalamin
• Omega-3 Fats (EPA/DHA) – 1,000 mg per day of combined EPA and DHA

* If following a strictly plant-based diet without consumption of animal products, speak with your primary care physician about supplementing your diet with iron as well. 

Night
• Magnesium – Supplement with 400 mg per day of magnesium glycinate
• Zinc: Supplement with 20 mg per day

Whole food supplements

• Bone broth – Drink ½ cup to 1 cup per day
• Ferments (sauerkraut and kimchi) – Eat a half-dollar sized serving with most meals.

Phase 2 Summary

  1. Avoid all off-menu foods
  2. Eat as many organic vegetables as you want—especially dark leafy greens
  3. Eat up to 8 ounces of pasture-raised red meat, pastured pork, pastured chicken, pastured eggs, wild-caught fish, or wild-caught shellfish a day in one or two 4-ounce portions. Avoid if you choose to follow a plant-based diet for ethical or religious reasons.
  4. Eat 1–2 whole avocados per day
  5. Drink 8 cups of water per day
  6. Sleep 8 hours per night
  7. Follow the additional supplementation regimen
  8. Perform intermittent fasting one to three times per week. Fast for 16-hours each day/night. All food is consumed within an eight-hour window.
  9. After completing 30 days, continue to use the Phase 2 guidelines as the foundation of your diet but apply an 80/20 or 90/10 rule. This means you eat nutritiously 80 to 90% of the time and allow yourself to indulge in less healthy foods for the remaining 10 to 20% of your meals. This flexibility will help you stick to the program and maintain long-term health benefits while still enjoying life! 
  10. When you feel like it’s time to reboot, start back at Phase 1 or transition to one of our other GoalsRx wellness diets.

 

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