“The Switch Diet
Sugar •Reduce sugar intake to 10 percent of daily calories (with 5 percent as a long-term goal). •Eliminate sugary drinks entirely.
Carbohydrates •Reduce high-glycemic carbohydrates. •Emphasize whole grains, low-glycemic vegetables, and high-fiber foods. •Limit fruit to 3–4 servings daily, separated, with half servings for high-glycemic varieties. •Avoid dried fruit, fruit juices, fruit syrups, and fruit concentrates.
Protein •Limit high-umami proteins (red meats, organ meats, and shellfish). •Emphasize fish, poultry, dairy, and vegetable proteins.
Fat •Emphasize monounsaturated and omega-3 fats. •Saturated fats can account for up to 10 percent of total caloric intake.
Salt •Reduce salt intake to 5–6 grams daily. •Limit processed foods, as they are often high in salt (as well as sugar).
Water •Drink 8 ounces of water 6–8 times a day.
Dairy •Dairy is generally recommended, especially milk. •Butter and cheese are fine if LDL cholesterol levels are controlled. •High-umami cheese should be limited.
Coffee, Tea, and Chocolate •Coffee and tea are recommended. •Dark chocolate is encouraged.
Alcohol •Reduce or eliminate alcohol. •If you must drink, sip rather than drinking quickly, and alternate with water.
Vitamin C •Take a vitamin C supplement daily.”
Richard Johnson and David Perlmutter, Nature Wants Us to Be Fat
