Testing the Phytonutrient Diet: The Rest of the Story
By Denise Maley, Agape Life Contributor
updated Tue November 25, 2014
As I told you in my previous article, the Phytonutrient Diet is supposed to be a healthier way of eating. This diet produces weight loss quickly and in an extreme way. In fact, you’re only supposed to go four days (on the diet) and then off for one day (which can be used as a cheat day), and back on until you have reached your goal. Then, you use the diet once every month. So here are the different phytonutrients!
Phenols: they are found in berries, cherries, apricots, apples and kiwi. They replenish the thyroid and adrenals for effortless calorie burning. The bonus is it’s a natural pain reliever, lowers the risk of heart disease and cancer.
Ligons: they are found in flaxseed, sunflower and sesame seeds, as well as oils and
cashews. They inhibit the excessive estrogen action to reduce fat storage in female zones, like the belly and hip. The bonuses are: fewer premenopausal symptoms (or PMS), and it lowers the risk of breast, ovarian and colon cancer.
Limonoids: they are found in all citrus fruits. They increase the output of fat dissolving bile by 12% and stimulate lymph flow to reduce cellulite! Bonus: Gives you immunity against illness-causing germs, increases heart health, and lowers the risk of stroke.
Sulforaphone: found in cruciferous veggies, or dark leafy greens. They support the liver’s fat-burning abilities, anti-inflammatory active lowers fat-storing cortisol. Bonus: Younger looking skin, healthier libido, reduced risk of diabetes, heart disease and cancer.
Anthocyanins: found in cherries, avocados, eggplant, mangos, grapes and black rice. They turn off your fat storage genes and activate fat metabolizing genes, curb sugar and carb cravings. Bonus: natural pain reliever, improved memory, concentration and brain health.
Cartenoids: found in watermelon, carrots, tomatoes, cantaloupe, and squash balance your blood sugar, stimulate the use of fatty acids for energy—so less fat is stored! Bonus: it safeguards your vision, offers natural sun protection, boosts fertility, and reduces the risk of cervical cancer.
Reversatol: found in grapes, red wine and peanuts. It improves blood sugar balance for reduced belly fat storage and increases safety—signaling chemicals. Bonus: reduced LDL, cholesterol, improved circulation, lowers heart disease and stroke risk.
Allicin: found in garlic onions, scallions, leeks and shallots. It deavtivates xeno estrogens and other fat-trapping toxins, supports the liver’s fat burning ability. Bonus: it improves the germ-fighting ability, reduces LDL, cholesterol and blood pressure.
Basically, you want to eat every 2 to 3 hours, and it has to contain at least a 1 cup serving of fruits or berries, as well as 1 to 4 ounces of protein. When it comes to things like eggs, lean beef, chicken and fish, it’s suggested that you eat the kind that is grass fed, free range or wild versions—as they have an even better nutritional profile. You want 5 daily servings of phytonutrients, rich whole grains, and 2 to 4 tablespoon servings of oils like: flaxseed, oil, avocado and sesame. Then add 2/3 cup servings of dairy, and at least 64 ounces of water, and/or green tea.
Meal Plan Ingredients
Green Tea—contains an abundant amounts of anti-inflammatory detoxifying and antioxidant phytonutrients.
Herbs—such as: turmeric, rosemary and ginger. They are powerful antioxidants, anti-inflammatories and detoxifiers.
Garlic and onions—noted for their cholesterol, blood pressure towering and antioxidant effects. They allow anti-inflammatory to enhance detoxification.
Chocolate—ONLY the very darkest chocolate, 1 or 2 ounces a day. It should be 70 percent cocoa. Take advantage of this luxury.
Example Meal Plan
Upon Rising— small bowl of fresh fruit like: pineapples, strawberries, or grapefruits. One glass of water to help detoxify the body.
Breakfast— two scrambled eggs with a 1/2 cup mixture of tomato chunks and arugula leaves. One slice of whole grain toast with half a sliced avocado.
Mid Day Snack— at least one cup of fresh fruit like: mixed berries, cherries or watermelon. One ounce of nuts like almonds.
Lunch— salad made with two cups of spinach, topped with fresh vegetables, like: tomatoes, onions and sprouts. Four ounces of grilled chicken, drizzles with two tablespoons of olive or walnut oil based dressing.
Afternoon Snack— (Choose two daily): one apple and two tablespoons of almond butter. One row of banana and one tablespoon of ground flaxseed.
Dinner— Five ounces of salmon, seasoned with lemon juice, salt and pepper, topped with sesame seeds. One half cup of brown rice, one half cup of black beans, all simmered in onions, garlic and cilantro. Add one cup of broccoli.