Professional Documents
Culture Documents
1 of 12
http://www.mercola.com/nutritionplan/index.htm
Welcome Nuno
My Account | Cart
| FAQ |
Search Mercola.com
Call Toll Free: 877-985-2695
Health
Pets
Health Articles
13k
Share
390
Tweet
Fitness
Health Videos
52
Share
Follow
Dr. Mercola
Shop
Health Guides
1K+
Contact Us
9.1k
Email
Beverages
Supplements
Lifestyle
06-08-2015 22:16
2 of 12
http://www.mercola.com/nutritionplan/index.htm
Intermediate
Introduction
Proteins
Carbs
Fats
Beverages
Supplements
Lifestyle
Advanced
Introduction
Proteins
Carbs
Beverages
Supplements
Lifestyle
Resources
Exercise
Food Alerts
Recommended Vegetables
Return to
Introduction
Getting Started
3 of 12
http://www.mercola.com/nutritionplan/index.htm
Discover More
I think there's cause to believe physician burnout is part of the puzzle why US
health care is so dangerous...
Eight years ago, I posted the comprehensive, footnoted research article, Death by
Medicine , on this website, which described in excruciating detail how the modern
American medical system had bumbled its way into becoming the leading cause of
death and injury in the United States.
From medical errors to adverse drug reactions to unnecessary procedures, the authors took statistics straight from the most respected medical and scientific journals
and investigative reports by the Institutes of Medicine (IOM), and showed that on the
whole American medicine caused more harm than good.
So what is the solution?
Well, from my perspective there isn't any easy one, other than to simply minimize
your interactions with the conventional system, because even if they have successfully navigated all the land mines above, they will likely still be advising strategies
that in no way shape or form address the underlying cause of your disease.
One of the reasons I am so passionate about sharing the information on this site
about healthy eating, exercise, and stress management is because it can help keep
you OUT of the doctor's office, or even worse, the hospital, by helping you Take
Control of Your Health and one of the most powerful steps you can take is to carefully review the entire nutrition plan as it compiles the best of my over 30 years of
clinical practice.
There is no charge for this life saving information. It is my gift to you and your family
to help offset the massive confusion, misinformation, pain and suffering that the
conventional medical system has likely given you.
06-08-2015 22:16
4 of 12
http://www.mercola.com/nutritionplan/index.htm
I have simplified my nutrition plan down into three phases: Beginner, Intermediate
and Advanced. Success comes in steps, and this program is designed to allow you
to make your journey to optimal health in a step-by-step manner.
Almost everyone should begin at the "Beginner" level. The exceptions are:
Those who are already implementing the advice found there.
Those with serious conditions who may want to take the more extensive
measure of implementing the advice found in several, or all, of the stages to
promote healing and health.
Ideally you will want to adopt all the recommendations within a phase. You can
modify the program though, by placing your initial focus on the "Four Factors":
Insulin
Weight
Blood pressure
Cholesterol
If some changes present more challenge than others, just keep working at them.
Remember, health is the greatest commodity you can ever have, so every step you
succeed at taking throughout these three phases, whether it feels large or small, is
a great leap forward in this most important journey. If you get discouraged at any
point, keep this in mind: This is your one and only body and mind, and, more than
anything else, it is worth it.
06-08-2015 22:16
5 of 12
http://www.mercola.com/nutritionplan/index.htm
These four factors are your signs on the highway to optimal wellness. You can use
these proven health indicators to monitor your success on the beginner's nutrition
plan.
Additionally, you can use these indicators as a guide to figure out when to move to
the intermediate level of this nutritional plan. You'll feel comfortable, confident and
psychologically ready to move on to the next level, and your indicators of health will
be in their optimal ranges.
06-08-2015 22:16
6 of 12
http://www.mercola.com/nutritionplan/index.htm
You can safely ignore the reference ranges from the lab as they are based on
"normals" of a population that has highly-disturbed insulin levels.
This is a great test to do BEFORE you start your program as you can use it to
assess how well you are progressing in the program.
If your level is above 5 you will want to consider significantly reducing most
sugars and grains, even whole wheat grains, until you lower your level. Once
you've normalized your insulin level you can reintroduce grains into your diet at
a lower level to optimize your health.
Exercise is of enormous benefit in improving the sensitivity of your insulin and
leptin receptors, and to help normalize your insulin level far more quickly.
Unfortunately, two out of three people in the U.S. are overweight and one out of
three is obese, and the rest of the world is not far behind. It has been my experience that many people are in denial about being overweight.
One effective and simple method to figure out if you have a weight problem is as follows: With a tape measure, comfortably measure the distance around the smallest
area below the rib cage and above the umbilicus (belly button). Waist circumference, perhaps surprisingly, is the best and simplest anthropometric measure of total
body fat.
It is better than BMI (body mass index), which fails to factor in how muscular you
are, and is also the best indicator of intra-abdominal fat mass (the dangerous type
of fat around your internal organs strongly linked with type 2 diabetes, heart disease
and nonalcoholic fatty liver disease).
Waist size gives a good indication of the amount of fat youre carrying, particularly
around the stomach area. Abdominal fat is considered an important risk factor for
cardiovascular diseases such as coronary heart disease and stroke. Your waist size
is also a powerful indicator of insulin sensitivity, as studies clearly show that measuring your waist size is one of the most powerful ways to predict your risk for diabetes.
06-08-2015 22:16
7 of 12
http://www.mercola.com/nutritionplan/index.htm
If you're not sure if you have a healthy waist circumference, a general guide is:
For men, between 37 (94 cm) and 40 inches is overweight and more than 40
inches is obese
For women, 31.5 (80 cm) -34.6 inches is overweight and more than 34.6 inches
is obese
The other tool, which many experts are now leaning toward as the most accurate
measure of obesity, is body fat percentage. As it sounds, this is simply the percentage of fat your body contains, and it can be a powerful indicator of your health. Too
06-08-2015 22:16
8 of 12
http://www.mercola.com/nutritionplan/index.htm
much body fat is linked to chronic health problems like high blood pressure, high
cholesterol, heart disease, diabetes, and cancer. Too little body fat is also problematic and can cause your body to enter a catabolic state, where muscle protein is
used as fuel. A general guideline from the American Council on Exercise is as follows:
Classification
Women (% fat)
Men (% fat)
Essential Fat
10-13%
2-5%
Athletes
14-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-24%
Obese
Body fat calipers are one of the most trusted and most accurate ways to measure
body fat. A body fat- or skinfold caliper is a lightweight, hand-held device that
quickly and easily measures the thickness of a fold of your skin with its underlying
layer of fat. Taken at three very specific locations on your body, these readings can
help you estimate the total percent of body fat within your entire body.
You can also use a digital scale that determines body fat, which is what I use personally. I use an Eat Smart Precision GetFit Body Fat Scale that I picked up from
Amazon for around $50. Although many body fat measurements can be inaccurate,
they are nearly all more accurate than BMI, and are particularly useful to determine
whether you are gaining or losing fat. Although the absolute value may be off, the
direction you are going (whether your body fat is going up or down) will be very accurate, and this is an incredibly useful measure of whether you're nearing your
health goals or not.
Remember that it is FAR better to monitor your body fat percentage than it is your
total weight, as the body fat percentage is what dictates metabolic health or dysfunction not your total weight.
06-08-2015 22:16
9 of 12
http://www.mercola.com/nutritionplan/index.htm
Ideally your blood pressure should be about 120/80 without medication. If you are
on medication, you will be delighted to know that this nutrition plan tends to normalize elevated blood pressures in the vast majority of people.
Although elevated insulin levels are one of the most potent contributors to elevated
blood pressure, it's also common for stress, tension or anxiety to contribute to this
problem. After you begin my nutrition plan and follow it for several months, if you
don't see an improvement in your blood pressure you need to seek out a health
care professional who is well-versed in using stress-relief methods, such as my personal favorite: EFT.
In my clinical experience, over 95 percent of patients with elevated cholesterol or
triglyceride levels respond to a reduced carbohydrate and insulin/leptin level correction approach. This is especially true for triglycerides. In over 25 years of practicing
medicine, I have never seen an elevated triglyceride level fail to drop in response to
a low carbohydrate program.
Most people are seriously confused about their cholesterol levels. This is because
too much emphasis is placed on the importance of the total cholesterol. A far more
important predictor of cardiovascular risk is actually the ratio of good cholesterol
(HDL) to total cholesterol, along with the ratio of triglycerides to HDL.
A major clue that something is very off with the notion that high cholesterol causes
heart disease can be found in this: even as cholesterol levels have become lower,
rates of heart disease deaths have not followed suit! The truth is, your body NEEDS
cholesterol it is important in the production of cell membranes, hormones, vitamin
D and bile acids that help you to digest fat. Cholesterol also helps your brain form
memories and is vital to your neurological function.
If your physician is urging you to check your total cholesterol, then you should know
that this test will tell you virtually nothing about your risk of heart disease, unless it
is 330 or higher. The following two percentages are far more potent indicators for
06-08-2015 22:16
10 of 12
http://www.mercola.com/nutritionplan/index.htm
Fact: You can do it! With my three-level approach, I've made this
program manageable.
The main difference in these levels is a progressively more rigorous adoption of
healthy eating principles. These are frequently counter-cultural recommendations,
but they are designed to bring you to optimal levels of wellness and health.
All three levels of the program have the same requirements for carbohydrates, proteins, and high-quality fats. Additionally, normalizing your insulin level is a major key
to improving your health, and is essential for success in all three levels.
One of the major differences will be the type of proteins that are allowed in each
phase. Higher-quality proteins are gradually implemented as you choose progressively healthier levels.
06-08-2015 22:16
11 of 12
http://www.mercola.com/nutritionplan/index.htm
ble!
13k
Share
390
Tweet
52
1K+
Share
9.1k
Email
Thank you! Your purchases help us support these charities and organizations.
Inside Mercola.com
About Dr. Mercola
Contact Us
Employment Opportunities
En Espanol
Health Articles
Health Videos
Media Inquiries
Mercola Community FAQ
Mercola Social Responsibility
Press Room
Special Reports
Terms of Use
Updated Privacy Policy
Shopping
Autoship Program
California Residents
Dedicated to Quality
FAQs
GMO-Free Products
Healthy Rewards Program
Low Price Guarantee
Online Shopping
Return Policy
Shipping Policy
Store Locator
Simply Spectacular Service
Wholesale Program
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual
06-08-2015 22:16
12 of 12
http://www.mercola.com/nutritionplan/index.htm
articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website
is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a
qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your
health care professional before using products based on this content.
If you want to use an article on your site please click here. This content may be copied in full, with copyright, contact, creation
and information intact, without specific permission, when used only in a not-for-profit format. If any other use is desired, permission in writing from Dr. Mercola is required.
The World's #1 Natural Health Website claim is based upon Alexa Natural Health Website rankings.
06-08-2015 22:16