My Phase One Diet in 60 Seconds
Doug Kaufmann’s Phase One Diet works when you personalize it. Emphasize what works for you. Here’s the core of how I eat:
- Grass-fed/finished, antibiotic-free, hormone-free beef
- Wild-caught fish
- Free-range chicken
- Eggs from pastured chickens
- Vegetables, (no potatoes, no corn)
- Lemons, limes, grapefruit
- Raw nuts (mostly almonds, macadamia nuts, no peanuts, no pistachios)
- Ghee from grass-fed cows
- Coconut oil
- Olive oil
- Macadamia nut oil
- Pumpkin seed oil
- Filtered water
- BulletProof Coffee
- Green Tea
I’m sure there’s plenty of stuff I’ve left out, but that’s my base. If I’m at a restaurant, I assume nothing will be organic or wild or grass-fed. No big deal. I just do the best with what’s in front of me – which is all anyone can do.
I’ve found that I do much better on a high-fat diet, so I tend toward the meats, the oils, and the nuts/seeds. If I eat breakfast at all, it’ll usually be eggs with spinach. Usually, though, I hit the BulletProof coffee blended with ghee, medium-chain triglyceride oil, and stevia. That keeps the brain humming and my appetite satisfied at least until lunchtime, if not late into the afternoon.
I’m not trying to do “intermittent fasting”, but I end up doing that a lot by accident. Intermittent fasting is when you only eat during a 6-8 hour window throughout the day. So, for example, some people won’t eat until 2pm and they’ll stop eating at 8pm. It’s kind of cool, but I don’t try to do that. My blood sugar is usually so stable by eating Phase One, though, that I don’t need to eat all the time. All the fat keeps me satisfied and never too hungry.
I’m only hungry when I eat a light salad, or a grapefruit or something like that. I need to mix what I eat with fat in order to stay satisfied. I’ll eat plenty of salads, plenty of veggies, and plenty of berries, but I’ll also mix fat with it. For example, a normal summer meal may be a giant bowl of berries, but I’ll mix in some olive oil, coconut milk, and almonds with a sprinkle of stevia. The berries taste terrific with fat added, and it keeps me satisfied. Without the fats, though, I’d be hungry a half-hour later.
That’s it! Simple. If I’m hungry, I’ll mix in more fats – but you may do better on a more moderate-fat version of Phase One. For me, this gives me energy, low hunger, good sleep, and freedom from the symptoms I used to be plagued with for years.
What do you think?