Dr. Cox's Healthy Eating Plan Instructions:
Dr. Cox's healthy eating Plan is based on the Modified Page Diet. The basic principles are:
- Eat regularly
- Eat protein throughout the day
- Limited carbohydrate intake
- Avoid sugar-filled foods.
This plan requires that you eat vegetables with low levels of carbohydrates, such as tomatoes, broccoli and leafy green kale. After the first phase, you can eat starchy vegetables, including peas, sweet potatoes and beans, as well as other lettuce choices and cauliflower. Eat protein with each meal such as chicken, eggs and beef, and fish. You can have nuts, olive oil, butter, and small amounts of fruits. For grains, choose oats, brown rice or rye rather than wheat or barley products.
Be sure to drink water throughout the day to help your energy level, avoiding fruit juices or cow's milk and eating small meals every two to three hours. Avoid most sweeteners. If you need to sweeten your food or drinks, we recommend stevia.
A realistic goal with this eating plan is that your weight should stabilize, you should feel better, and you should have more energy. If you have been gaining weight, that should stop.
You can lose weight on this plan if you consume more vegetables and fewer high calorie carbohydrates. (Come see Dr. Cox for more specific weight loss guidelines)
So, what would a meal on the Cox Healthy Eating Plan look like?
Dr. Cox's Weight Loss Plan Instructions
- Half the plate is made of vegetables (salad, sauteed, raw, grilled, steamed, etc)
- One quarter to one third for protein (beef, chicken, eggs, fish, seafood, etc)
- The remaining spot is for healthy carbohydrates (brown rice, sweet potato, whole grain roll or whole grain pasta)
- If you are eating out, still stick with this plan! At a steak house, have a 4-6 oz serving of meat, a salad, and a vegetable. If you are at a Mexican food restaurant, have a taco salad, and skip the shell. Avoid the roll and chip baskets!
- For breakfast, have a meat or egg based protein. An ideal example is a veggie filled omelette.
Remember, for optimum health, eat certified organic foods!
Vegetables: You can eat these without imposed limitations
Asparagus, Chards, Kohlrabi, Spinach, Green Onions, Bamboo Shoots, Chicory, Lettuces, Yellow Squash, Okra, Bean Sprouts, Collard Greens, Mushrooms, Zucchini Squash, Olives, Bok Choy Greens, Cucumber, Mustard Greens,Bell Peppers, Pickles, Broccoli, Endive, Parsley, Pimento, Cabbages, Escarole, Radishes, Chives, Rhubarb, Cauliflower, Garlic, Salad Greens, Eggplant, Sweet Potatoes, Celery, Kale, Sauerkraut, Green Beans, Tomatoes, Water Chestnuts, Yams, Acorn Squash, Artichokes, Avocado, Beets, Brussels Sprout, Carrots, Jicama, Leeks, Onion, Pumpkin, Rutabaga, Turnips, Winter Squashes
Vegetables: You can Eat These 2-3 Times A Week
Celeriac (Celery Root), Chickpeas, Cooked Corn, Pinto Beans, Kidney Beans, Lima Beans, Lentils, Parsnips, Peas, Popcorn (3 cups)
Nuts and Seeds: 1 oz, 1 Time a Day
Walnuts, Almonds, Cashews, Macadamia, Sunflower Seeds
Grains: 1 Time a Day, ½ Cup
Brown Rice, Wheat Bread (1 Slice), Wild Rice, Oats, Buckwheat, Quinoa, Sprouted Grains
Women: 4-5 oz/meal, 3 times a day
Men: 5-6 oz/meal, 3 times a day
Red Meat, Fish, Fowl, Eggs
Fruit: Eat Between Meals as a snack, 1 Time a Day
Berries, Apples, Cherries, Grapes, Peaches, Pear, Plums
Miscellaneous: You can have these with No Imposed Limitations
Butter, Caviar, Hard Cheeses (cheddar, Swiss, etc), Olive Oil, Sesame Seed Oil, Walnut Oil, Salad Dressing
Drinks: You can have these with No Imposed Limitations
Spring or Filtered Water, Tea, Coffee, Chicken Broth, Beef Broth
Other restricted foods:
Cottage Cheese- 4 oz/day
Coconut Oil- Watch for digestive issues with overuse
Jerkie- 3 oz/day
Kefir (liquid yogurt)- 4 oz/day
Red Wine- 1 Glass/day
Sweeteners- Stevia (Sweet Leaf Liquid only)
Honey, Raw Sugar- Very limited amount
For a printable version of the food list, click here.
To gauge progress, keep a food journal of everything you eat and drink. Make note of your weight daily.
If you aren't pleased with your progress, don't give in, come in! For a printable food log to help you track your progress, click here.
So what about the foods I am not seeing here?
As far as sweets and alcohol, the key to being able to indulge is restriction. Do it seldom, do it rarely, and limit the quantity. Basically, have one serving, once a week. With that in mind, make it count! Have something you really enjoy!
Watch your weight when you indulge, if you find it increases, you may need to come see Dr. Cox and figure out why.