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Alchemy - Holistic Nutrition & Movement / Fitness  / Diet Direction – Building, Balancing and Cleansing

Diet Direction – Building, Balancing and Cleansing

There are basically three different diet directions that many of the popular named diets fall into: Building, Balancing and Cleansing. Below you can find descriptions for each and when each would be appropriate.

Building or Balancing is the long-term choice for most healthy people, with Cleansing diet rotated in as needed. • Eat with the seasons: • Cleansing diet in summer: • Lighter & cooling foods: fruits, berries and veggies • Building diet in winter: • Warming foods, focus on protein & fats • Balancing diet in spring and fall: • Moderate intake of proteins, fats, whole carbohydrates

Building

Has a warming effect: more calories from fats and protein. Good for growth, repair, restoration, grounding, fast metabolism, physical activity, cold & deficient conditions. Appropriate for those growing rapidly: children, teenagers, pregnant women, competitive athletes, and those recovering from illness or injury (if they can digest & assimilate food well).

Slow metabolism: benefits from a Building diet combined with a rotating Cleansing diet.

RANGES

  • 15 – 35% Protein
  • 45 – 60% Healthy fats
  • 20 – 40% Carbohydrates

Use visual cues to estimate the serving sizes:

  • Protein: 4-6 servings daily, 3-4 oz animal, 6 oz plant protein
  • Fats: 2-3 Tbs daily, serving size 4-6 Tbs
  • Non-starchy veggies: Unlimited, at least 3-5 servings, serving size 1 cup
  • Whole grains: 1-3 servings/day, serving size 1/2 cup

 

Balancing

Moderate intake of proteins, fats, carbohydrates. Equal amount of calories from protein and fats versus amount of calories from carbohydrates. Good long term maintenance diet. Neutral pH: acid-alkaline balance. Stabilizing, comforting, moderate.

  • 10 – 30% protein
  • 20 – 45% fats
  • 30 – 60% carbohydrates

Use visual cues to estimate serving sizes:

  • Protein: 2-4 servings/day; 3 oz animal, 6 oz plant protein
  • Fats: 2-3 servings/day, 2-3 Tbs serving
  • Carbohydrates: Whole grains: 3-4 servings/day, ½ cup serving
    • Starchy veggies: 1-2 servings/day, ½ cup serving
    • Fruits: 2-4 serving/day, 1 medium or ½ cup serving
    • Non-starchy veggies: unlimited, 4-6/day, 1 cup serving
  • Fluids: 9-13 cups daily

 

Cleansing

Cooling effect: most calories are from carbs. Focus is on raw and high water content foods: fruits, berries, veggies. Low in proteins & fats. Clears out waste & toxins. Alkalinizing effect. Gives quick energy. Works short term for. Sluggishness. Congestion. Inflammatory & hot conditions. Slow metabolism.

Adding proteins & fats helps with blood sugar stability: Protein powder, seeds, avocado, boosters

  • 10 – 20% protein
  • 10 – 20% fats
  • 60 – 80% carbohydrates

Use visual cues to estimate the serving sizes:

  • Carbs: Vegetables, leafy or crunchy, 6-8 servings/day, 1 cup serving
  • Grains and starchy veggies, 2-4 servings/day, ½ cup serving,
  • Fruits: 4-5 servings/day, 1 medium or ½ cup serving
  • Protein: 2 oz animal, 4 oz vegetable
  • Fats: 1-2 Tbs/day, seeds only

 

Serving Sizes (Visual cues):

  • Deck of card or checkbook = 3 oz
    • Meat, fish, poultry
  • 1/2 baseball = 1/2 cup
    • Grains, beans, root vegetables
  • 1 baseball = 1 cup, 8 oz
    • Beverages, yogurt, milk, leafy vegetables
  • Poker chip 1.5” or golf ball 1.7” = 1-2 Tbs
    • Oils, nuts, seeds, cookie, desserts • Dice or fingertip ~ 1 oz or 1 tsp

EXAMPLE

NC104 MEAL PLANS (2)

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Alisha Slaughter

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