Why have I chosen these specific meals and menus?
My autoimmune ketogenic plan follows the principles of an autoimmune paleo diet, free from all grains, legumes, nightshades, nuts and seeds. The meal plan is also ketogenic, with daily net carbs under 25 grams.
This diet has been designed to minimize snacking and support an intermittent-fasting approach.
This program was created with the following key considerations:
Polyphenols found in foods like spinach and olives may help to control oxidative stress and the inflammatory response. Fiber lowers C-reactive protein, a substance in the blood that indicates inflammation. It also modulates the gut microbiome which helps to prevent inflammation. This plan provides up to 30 grams of daily fiber from nutrient-dense vegetables.
As gut health impacts immune function, it is beneficial to restore a healthy gut barrier. Prebiotics are added to this plan from asparagus, garlic, and leafy greens. These foods support digestive health by feeding the good bacteria and are important in a ketogenic diet to create a healthy intestinal environment.
Omega-3 fats can assist with stress reduction through cortisol concentrations. These healthy fats are found in the program from salmon, mackerel, and sardines. The liver is a key organ for regulating hormone balance, chemical levels in the blood, making immune factors, and breaking down and excreting harmful substances. Indoles (including indole-3-Carbinol) are essential to liver support and can be found in cruciferous vegetables like broccoli, cauliflower, and kale.
The minerals zinc and selenium are critical for immune function. This plan provides zinc from meat and selenium from chicken, turkey, and lettuce. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like broccoli, salmon, and spinach. Vitamin Csupports the immune system and this plan provides vitamin C from cauliflower, kale, and lemon.
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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