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Hair Loss - A Primer

Regrow Hair Protocol by David McKenna


Hair Loss - A Primer 1

"The Step-By-Step Solution to Rebuilding Your Hair, Permanently"

LIST OF CONTENTS

Introduction

Chapter 1: Facts About Hair

Chapter 2: Hair Loss and its Causes

Chapter 3: Common Myths, Do's and Don'ts Associated with Hair Loss

Chapter 4: Prevention and Treatment


Hair Loss - A Primer 2

Introduction

Hair loss is a very common lifestyle problem affecting millions of men and women all
over the world. According to a recent survey, approximately 35 million men and 21
million women are facing the problem of hair loss in the USA alone. It is estimated that
approximately 25% of men face the problem of baldness by age 30, and about 65%
actually become bald or develop a balding pattern by the time they are 60 years old.

Hundreds of medical researches have now shown that aging, hormonal imbalances and
heredity are the primary factors associated with hair loss and baldness problems. Both
males and females tend to lose hair thickness with the growing age, but pattern baldness
has been seen more in men than women. Sometimes unhealthy lifestyle and certain
medical conditions can also contribute to rapid hair loss and baldness.

Unfortunately, there are many myths surrounding hair loss and hair treatment
techniques. One of the popular myths is that hair loss in an irreversible process, but the
good news is that this is always not the case.
Hair Loss - A Primer 3

Fortunately, there are effective medications and other hair treatment options available
for preventing and even reversing the problem of hair loss.

Dietary and lifestyle changes have also been found to reverse the symptoms of hair loss
and baldness in certain conditions. The purpose of this eBook is to provide readers an in-
depth understanding of this common problem and best medications and treatments
available to deal with the hair loss and baldness problems.
Hair Loss - A Primer 4

Chapter 1 : Facts About Hair

Human beings have an average of 5 million hair on


the body, out of which 100,000 and 150,000 hair are
on the scalp. Each of the hair is composed of keratin,
regarded as the most powerful protein in the nature.
As hair is formed by the strongest protein, it is
incredibly strong too. It is estimated that an average
head of 120,000 hair, if bundled together, could
withstand the strain of 12 tons (10,886 kilograms),
provided the scalps were strong enough.

Hair is also the fastest growing tissue in the body.


Human hair grows at a speed of about 1 cm every month (5 inches per year) and keeps
on growing for up to 6 years. After completing its cycle, the hair eventually falls out and a
new hair starts growing in its place.

Hair Anatomy
Human hair consists of the hair shaft and the root. The hair shaft comprises the cuticle,
the outer protective layer; cortex, the strong middle layer; and the medulla, the soft
central core. The root is a soft thickened bulb that ends in a small sac-like structure
underneath the skin called the hair follicle. The follicle in turn contains the papilla, which
nourishes the root of the hair through an artery. It is the follicle where hair are actually
produced.
Hair Loss - A Primer 5

Hair Follicle: A hair follicle is a tiny cup-shaped skin organ measuring about 3-4 mm in
length. It is the point where hair shaft are produced and starts to grow. The hair follicle
comprises of the dermal papillae, matrix, inner root sheath (IRS), outer root sheath (ORS),
and the hair shaft. Some glands are also attached to the hair follicles, including the
sebum producing sebaceous gland. Sebum is the natural skin nourishing oil that helps in
the growth of the hair.

People with the higher number of sebaceous glands tend to have wider follicles, which
in turn are associated with thicker hair shafts.

Dermal Papilla: The most important part of the hair follicle is the dermal papilla, which
nourishes the follicle. Hair grows as new cells are formed in the papilla. These cells keep
moving upward through the skin as more new cells are formed beneath them. Gradually,
old hair cells are cut off from the papilla and eventually die.

The hair shaft that is visible to us is composed of these dead cells and keratin, the hard
protein that provides strengths to the hair. A person becomes bald when the dermal
papilla becomes inactive and stops producing new cells. Most hair medications target to
activate the dermal papilla or hair bulbs to produce new cells.

The dermal papilla also contains melanocytes cells that produce a pigment called
melanin, which gives the hair its color. People with small amount of melanin tend to have
blonde or red hair. With the advancement in age, the melanin production decreases and
eventually stops, making the hair turn gray.
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Hair Growth Cycle


Each hair follicle goes through a cycle of a long period of
growth followed by a short period of rest. The periods of
growth and rest coincide with the cell formation and
non-formation in the papilla dermis respectively. During
the short rest period the hair remains attached to the
follicle but stops growing further. After the resting
phase, the hair falls out and a new hair growth cycle
starts in its place. With the progression in age, hair
follicles start spending more and more time in the
resting phase, and eventually stop producing new hair.

Each hair follicle goes through three cycles that are


repeated around 15-20 times in our lifetime, until it finally dies. These three phases are
known as Anagen- the growth phase, Catagen- the regressing phase, and the Telogen-
the resting phase. This process continues until the follicle finally dies.

Anagen Phase: At any given time, about 80-90% of hair follicles are in Anagen phase in a
normal scalp. In this phase

Follicles are in active growth


Cells in papilla divide rapidly
Hair grows about 1 cm every month
Hair bulb produces melanin
Phase continues for 2 to 7 years depending on genetics
Hair looks thick and nourished
Hair Loss - A Primer 7

Catagen Phase: At the conclusion of the Anagen phase, the hair follicle enters into a
short transitional phase before going to rest. This short phase is called the Catagen
phase which lasts for a period of 2 to 3 weeks. At any given time, about 1-2% of hair
follicles are in the Catagen phase. In this phase

Hair follicle detaches from the papilla and blood supply stops
Detached follicle slowly shrink in size
Papilla stops producing melanin
Hair bulb is pushed upwards as new cells are formed in papilla

Telogen Phase: This is the final


phase in the hair follicle growth
cycle. It is the resting phase when
the hair begins to fall and
replaced by a new hair. In this
stage, fifty to hundred hair are
shed daily from a normal scalp.
Due to extreme stress and certain
diseases, as much as 70% of hair
follicle can prematurely enter
into Telogen phase, causing a
noticeable hair loss. In this phase

Hair follicles become weak and thin


50 - 100 hair are shed daily in a normal scalp
10 - 15 % of the hair follicles are always in this phase
Period lasts for 3 months before the hair falls out
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Composition of Hair
Hair is made up of proteins, lipids (fats), water, melanin granules and minerals. Keratin,
the most powerful protein in the nature, is the primary component of hair accounting for
65-95% of the total hair fiber by weight. Besides hair, Keratin also forms a major part of
the cells in the epidermis, nails, feathers, hooves, horny tissues and the enamel of teeth.

Hair is composed of the following substances:

Proteins: These form the main components of hair. Keratin is the most important
protein, made up of amino acids.
Minerals: Many minerals such as zinc, iron, selenium, magnesium, aluminium, calcium,
copper, sulphur, and lead are found in the hair.
Water: Water is present in variable percentage in the hair depending on the health of
the hair shaft and the humidity levels in the environment.
Lipids: Their presence is principally due to the sebum, the natural skin nourishing oil
produced by sebaceous glands.
Pigments: Produced in papilla, they give colors to the hair, in particular melanin.
Hair Loss - A Primer 9

Chapter 2 : Hair Loss and its Causes

Hair loss is a common problem in both men and


women. Most people lose between 50 and 100 hair
from their scalp every day, but this is a normal part of
the hair growth cycle for the replacement of old hair
with the new ones. But when more hair are lost than
the scalp is able to produce, it's considered a hair loss.
Alopecia is the medical term that refers to any type of
hair loss, thinning hair or baldness in humans.

Causes of Hair Loss


There are many factors that contribute to hair loss and baldness in men and women.
Genetics (heredity), illness, and unhealthy lifestyle have been recognized as major
causes for the hair loss and baldness in humans.

Androgenic Alopecia

Also referred to as male pattern baldness, this type of hair loss and balding is caused by
genetic (heredity) reasons. It is the most common cause of hair loss and baldness in men.
Although not proved yet, it's widely believed that if your mother's side of the family had
male pattern baldness, it is more likely that you will have it too. Father's side tendency of
male pattern baldness can also pose a possibility of baldness in people.
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Androgenic Alopecia can affect both men and women, although women facing this
condition do not become totally bald. Men with Androgenic Alopecia can face severe hair
loss problem as early as their teens or early 20s, while women don't experience
noticeable hair loss until their 40s.

Although it is not fully understood how family genes are responsible in the progression
of male pattern baldness, but several studies have shown that androgens such as
testosterone and its by products can be responsible for it. In our body, testosterone is
broken down into an androgen called dihydrotestosterone (DHT), which is responsible
for the development of beard and moustache in males.

Male pattern baldness seems to be sensitive to the levels of DHT in our body. It has been
found that excessive production of DHT in the body leads to progressive shortening of
the Anagen (growing) phase in the hair follicles, resulting into decreased time for the hair
growth. Also the length of Telogen (resting) phase increases leading to a reduction in
total hair density.
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Alopecia Areata

Alopecia areata is the second most common from of Alopecia. It refers to a condition that
causes well-defined oval or circular patches, and can lead to total baldness of scalp,
which is termed as alopecia totalis. In rare cases it can affect the entire body, which is
termed as alopecia univarsalis. It is not clear why alopecia areata develops, but most of
people link it to autoimmune disorder.

About 20% of patients with this condition have been found to have a family history of
the disease. It can affect men, women, and children. The disease is self treating in nature
and usually clears within 6 to 12 months without any treatment. If it persists for longer,
the chances of recovery are substantially reduced.

Scarring Alopecia

Also known as cicatrical alopecia, scarring alopecia can be caused by many types of skin
diseases such as acne necroticia, lichen planopilaris, and lupus erythematosus that could
cause inflammation of the scalp. Radiation therapy used in cancer treatments can also
cause this condition. Hair loss can occur as a result of scalp trauma and is curable
through hair transplantation surgery.
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Involutional Alopecia

This is a natural condition in which the hair gradually falls with the progression in age. As
we age, more and more hair follicles go into the resting phase, and eventually stop
producing new hair.

Telogen Effluvium

Sometimes a large number of hair follicles in the


Anagen (active) phase enter the Telogen (resting)
phase at the same time, causing a large portion of your
hair to fall without any warning. Stress has been found
to be the main factor contributing to this condition,
and recovery is complete with improvements in
mental and physical health conditions. Full recovery
may take up to six month or even longer.

Medications

Hair loss can be a side effect of a wide range of medications. Blood-thinning


medications, oral contraceptives, antidepressants, vitamin A, and beta and calcium
channel blockers have been found to be associated with hair loss and baldness. Some
chemotherapy drugs used for cancer treatment are known to cause total hair loss,
although temporarily.

Thyroid Problems

Both hypothyroidism, or an overactive thyroid, or hyperthyroidism, are known to cause


substantial hair loss due to hormonal imbalances. Hormones help to regulate nearly
every function in the body, including hair growth. Curing the thyroid problem solves this
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Fungal Infections

Fungal infections of the scalp can cause hair loss prepubartal patients. Curing the
infection through oral anti fungal drugs or cream resolves this condition.

Physical Trauma

Areas of scalp which are traumatized due to an accident, surgery, or burns can result in
permanent hair loss if the underlying follicles are damaged.

Diet Deficiencies

The lack of essential nutrients, minerals and vitamins in our diets can also cause hair
loss. Poor nutrition and zinc and iron deficiencies are the most common deficiencies
found to cause hair loss.

Extreme Hair Care

Over use of shampooing, blow-drying and repeatedly using heated styling tools can all
lead to hair loss. Hair treatments like dying, straightening, and perming can also cause
great damage to hair if they are overused or used incorrectly.
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Chapter 3 : Common Myths, Dos and Donts


Associated with Hair Loss
Losing hair can be a very emotional and painful
experience for an individual. It is heartening to see all
those cherished hair locks flowing away brutally in the
shower everyday. Hair loss is a disheartening and
devastating experience that can seriously damage the
self esteem and social life of a person. Hectic
schedules, changing lifestyles and increasing work
pressures normally keep us away from providing the
required care to our tresses. 4 in 10 women and 8 in
10 men suffer from hair loss. Each person's situation is
different from the other person's condition. However
there are a few do's and don'ts associated with hair loss that will assist you in taking
proper care of your hair health.

Dos

Start the treatment as early as possible

Whenever you start experiencing a receding hairline or thinning of


your hair, it is very crucial to start a treatment as soon as possible.
The sooner you seek treatment for hair loss, the more chances you
have of recovery.

Do massage your hair

Massaging does not directly contribute to hair growth. However massaging your hair and
scalp increases the blood flow to the scalp that assists in a proper re-growth of hair.
Although keep in mind that the massage should be gentle and not very rigorous to affect
the newly growing hair.
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Keep your hair short

Gone are the college days when you sported long and luscious locks. Age is settling
down and it is natural for the hairline to recede. Short hair help you in more effectively
concealing those unwanted bald patches that longer hair styles accentuate.

Gently dry your hair

Vigorous rubbing and rough towels can severely worsen the situation. Rough handling of
the hair results in breaking down of the finer hair, in addition to completely wiping of the
newer growth. Needless to say, do not wrestle with your hair. Else pat it dry with a soft
towel after shower.

Go for hair trimming

Split ends prevent hair growth. Cut split ends in order to prevent the spread of the
damage to the hair shaft.

Eat Healthy

Just like our body, hair also needs proper nourishing. Eat a proper balanced diet that is
rich in Vitamin A, B and E, calcium, selenium, iron and lenoleic acid to fertilize the hair
follicles.

Use thickening products

It is recommended to use hair thickening products and conditioners as they can not only
help in protecting the new growth, but will also facilitate you in properly masquerading
10 Hair Loss - A Primer 16

De-stress yourself

Several traumas, injuries and stress can lead to a temporary halting of the hair growth as
well as hair production. It is therefore recommended to de-stress yourself and keep a
positive outlook that will indirectly lead to a better scalp and hair health.

Be Patient

Just like hair loss, hair re-growth is also a slow process. Do not panic and stop treatment
if you do not see any results for a few months. Have patience in your treatment and
move on to other important things in life.

Donts
Don't Panic

If you are experiencing hair loss, there is no need to panic. It is


normal for a person to lose around hundred strands in a day and
such hair is replaced by a new hair shaft. However if you are losing
more than normal hair and baldness has started to settle in, then go for a medical
treatment. Stress and depression worsens the problem and it is much better to get
professional help and move on to the other important things in life.
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Don't comb over or use bristled brush after washing

It is strictly advised not to comb your hair or use a bristled brush when wet. Hair when
wet is most susceptible and heavy brushing can tear down bunches from your scalp. It is
recommended to use bare fingers for styling.

Do not excessively use hair styling products and hair dyes

Gels, sprays, hair creams help in holding your hair together. However most of the styling
products contain harmful chemicals that can weaken the already thinning and depleting
hair. Even most of the shampoos can damage the hair owing to various harsh chemicals
ingredients. Choose a natural product to give your hair the nutrients it requires. In
addition, excess ironing can also damage the hair by making it frizzy, brittle and dry,
causing more hair breakage.

Do not excessively tighten your hair

Some hair styles such as cornrows, ponytails, tight plaits, as well as winding very tightly
on rollers exert excessive pressure on the hair roots that eventually lead to breakage and
hair fall.
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Do not take caffeinated products and alcohol

Products rich in caffeine such as coffee, as well as carbonated sodas and alcohol hamper
the proper growth of the hair. Avoid taking such products if you are going through the
treatment for hair loss.

Do not start treatment without consulting a doctor

Every person has a different hair fall condition and do not blindly follow the treatment
your friends and colleagues have undertaken. Consult a specialist before trying a new
hair fall treatment.

Myths associated with hair loss

Going bald is not easy for anyone. Despite the


suspicions that one is going bald and the
associated stress with it, there are vast rumors that
can worsen the condition. Let us find out the major
myths and the actual facts

Myth1: If you are balding, then it means you are


getting old

Fact: Hair loss does not mean that you are ageing.
Baldness can strike in teens, as well as in people in their 20s and 30s. Baldness is related
to genes, illness and lifestyle and it does not have anything to do with aging.
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Myth 2: Baldness is passed from the mother's side.

Fact: This statement is not completely true. The main baldness gene is found on the X
chromosome that is transferred to men from their mothers. However there are many
other factors that are responsible for hair loss. Researches have suggested that men who
have a bald father are more plausible to experience baldness as compared to men who
do not.

Myth 3: Only men suffer from baldness.

Fact: Baldness is often perceived as a man's issue, however over 40% women suffer from
hair loss and thinning of hair all through their life.

Myth 4: Wearing a hat triggers baldness

Fact: It is a general notion that wearing a hat causes baldness as it strains the hair
follicles. In addition people think that wearing a hat prevents the scalp from breathing.
However wearing a cap has nothing to do with baldness. In reality, blood stream provides
oxygen to hair follicles and not air. Dirty hats can cause an infection to the scalp, which
in turn can lead to baldness, otherwise wearing a hat is completely safe and doe not
trigger baldness.
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Myth 5: Losing a bunch of hair daily is a sign of baldness.

Fact: It is commonly perceived that if you witness massive strands of hair falling, it is a
sign of severe hair fall. In reality it is a natural process for a human being to lose around
hundred strands of hair per day.

Myth 6: Clogged pored cause hair loss.

Fact: This is another prevalent myth that baldness is caused by clogged pores. If baldness
was caused by clogged pores than rigorous and routine shampooing would have been
the best cure for it.

Myth 7: Decreased blood flow to the hair scalp causes hair loss.

Fact: Decreased blood flow is not a cause of hair loss. It is a result of hair loss. Blood flow
to the scalp decreases when a person is going through hair loss. Sufficient blood flow to
the scalp is required for the growth of new hair. However owing to a decrease in blood
flow due to hair loss, the new growth does not get enough blood flow, resulting in a
stunted growth.
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Myth 8: High testosterone levels are responsible for baldness in men.

Fact: Hair loss occurs due to the increased sensitivity of hair follicles to
dihydrotestosterone (DHT) that causes the hair follicles to thin out and disappear. If high
levels of testosterone were responsible for hair loss, then hair from the body should
have been lost as well.

Myth 9: Regular shampooing triggers hair loss.

Fact: When people start experiencing the problem of hair loss, they start panicking every
time they notice hair in the bathtub after shampooing. Thinking hair loss is caused by
frequent shampooing, most people stop shampooing and the hair that would otherwise
come out in a wash, accumulate on the head that come out during the next wash,
confirming the suspicions.

Myth 10: The more you indulge in sex, the more you lose hair.

Fact: People normally connect sexual activity with hair loss stating that the more a man
ejaculates the more he experiences hair loss. However, there is no proven theory to
substantiate any relation between sex and hair loss.
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Myth 11: Washing your hair with cold water helps you reduce hair loss.

Fact: Contrary to popular belief, washing your hair with cold water does not improve hair
loss condition. Washing your hair with cold water only improves blood circulation which
is good for the overall scalp health.

Myth 12: Brushing and massaging can reduce hair fall.

Fact: Brushing and massaging only improve the blood circulation and does not improve
the hair fall condition.

Myth 13: Hair fall has nothing to do with hormones

Fact: Hormones play a crucial role in hair loss. Several women experience hair loss after
pregnancy due to hormone imbalance. Women who suffer from polycystic ovary
syndrome may also experience hair loss. Moreover, fluctuations in the function of thyroid
gland can also cause hair loss.

Celebrity Treatment
Hair loss is a problem that not only pertains to common people. It is a condition that
affects celebrities as well. Apparently hair loss affects people from every field and in
most of the cases, many celebrities shy away from telling the truth.
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There are various global celebrities from diverse fields such as entertainment, sports and
politics that have witnessed the problem of hair loss. So what happens when a celebrity
notices more hair in his comb than on his hair? What do the celebrities do to disguise the
thinning tresses and bald patches? Various famous celebrities that have undergone the
scalpel include

Shane Warne - Ever since the Australian cricket legend discovered that he has started
developing a receding hairline, the spin bowling magician planned to do something
about it. Shane Warne underwent hair transplant and today his hair look even more
irresistible.

Jude Law - The Hollywood heartthrob is the latest to join the league of celebrities who
have taken treatment for hair loss. The actor's looks have gone a complete change with
an impressive hair re-growth. As per the sources, the actor underwent a treatment that
involved injecting vitamins into his scalp for promoting hair growth.

Sir Elton John - Sir Elton John has confirmed that after years of wearing wigs and
toupees, he finally underwent the hair replacement treatment in the late 90s that gained
much tabloid attention.
10 Hair Loss - A Primer 24

Mel Gibson - The 'braveheart' of Hollywood reportedly had a hair treatment for a visible
receding mane and thin hair. However the actor never publicly admitted of getting a hair
treatment.

Kevin Costner - The several time academy awards winning actor known for his
powerhouse performances, finally underwent hair transplant therapy for his receding
hairline.

David Beckham - The original pinup boy of soccer had a terrible awakening when the
tabloid started showing pictures of him sporting a bald patch. The soccer star now after
undergoing the treatment sports amazingly fine hair.

Neve Campbell - The actress was just 23 when she suffered from Alopecia Areata. Neve
underwent hair therapy and now has hair that is enviable of other actresses.

Mathew McConaughey - Believe it or not but the Wedding Planner star faced serious hair
problems. However after a successful hair transplant, he is back to his irresistible looks.
Hair Loss - A Primer 25

Chapter 4 : Prevention and Treatments

There can be several reasons for the loss of hair and


baldness, including genetics, stress, medical
conditions and lifestyle changes. Generalized hair loss
caused due to certain illness, infections, or mineral
and vitamins deficiencies are usually temporary in
nature and most of people manage to get their hair
back with proper treatments.

Prompt treatments of underlying diseases such as


Thyroid problem and fungal infections, and
maintaining a healthy lifestyle to reduce stress can
help prevent hair loss. Patchy hair loss caused by alopecia areata resolves on its own
within six months to a year.

Balding in men is a normal process, if it doesn't happen prematurely. There are several
effective treatment options available to cure premature hair fall and baldness in both
men and women. Present day drug treatments for this condition are designed to reverse
the normal and natural course of events. Basically there seems to be just two
medications available today to prevent hair loss and regrow the lost hair.

Medications
There are only two medications - Minoxidil and Finasteride that have been approved for
use in prevention and treatment of hair loss.
Hair Loss - A Primer 26

Minoxidil (Rogaine): Minoxidil comes in the form of


cream, which is applied to the scalp to rejuvenate the
hair follicles and stimulate hair growth in men and
women. It has been found to bring down loss of hair
in 90% of men.

Finasteride: It is an oral drug used to treat hair loss.


The drug is approved for use in men only. It has been
found to may slow the loss of hair in about 83% of
men.

Camouflage Techniques
There are two techniques used in camouflaging (hiding) - toupees and hairpieces, and
hair weaving.

Toupees and Hairpieces

Toupees and hairpieces can be used to hide the visible baldness on the scalp. They are
made of either artificial fiber or natural hair and are matched in color, thickness, and hair
length with your existing hair to give them a natural look.

Hair Weaving

This technique is used to braid onto artificial or natural hair in the remaining natural hair
on the scalp. Some of the natural hair is braided together to act as an anchor onto which
artificial hair tufts are sewn, woven, knitted, or glued. However the anchoring needs to be
tightened every six to eight weeks, as the natural hair grows with the time.
Hair Loss - A Primer 27

Plastic Surgery Techniques


There are four types of plastic surgery techniques widely used in treating baldness.

Hair Transplantation

This is the most popular traditional technique used to cover bald areas of the scalp with
hair. Follicles of bald scalp are removed and then filled with plugs of scalp containing
several hair roots taken from healthy hair-bearing areas. Several operations may be
required.

Scalp Flap Transfer

In this technique a long thin "flap" of hair-bearing scalp is removed and replaced across
a bald patch. Parts of the bald scalp may also be removed. This technique can be used to
replace hair across the bald scalp. The new hair growth after this procedure appears to
be normal.

Skin Expansion

Skin expansion is the other popular technique available to treat baldness. This
technique can produce excellent results, but fear of infection involved with implanted
foreign material is always there.

Serial Excision

In this technique, much of the bald area is surgically removed in the first operation. Then
the remaining hair-bearing areas of scalp are pulled in close to the bald area. If required,
this process can be repeated many more times to completely cover the bald area.
Hair Loss - A Primer 28
21-Day Sugar Detox Diet PDF, eBook by Diane Sanfilippo

THE21DAYSUGARDETOX
the YES/NO foods list
while completing The 21-Day Sugar Detox, follow these lists for whats
in and whats out!
YES FOODS: eatliberally
these foods
NO FOODS: dofor not eat these foods
21 days LIMIT FOODS: see NOTES below
for details

ALL MEAT & FISH VEGETABLES VEGETABLES


(including but not limited to) Butternut squash Beets
Beef Lobster Corn
Buffalo Mahi Mahi Sweet potatoes FRUIT
Chicken Mussels White potatoes Green apples*
Clams Pork Winter squash Bananas* (green tipped/ not quite ripe)
Duck Red Snapper Yams Lemon
Eggs Scallops Lime
Game meats Salmon Shrimp FRUIT OF ALL KINDS*
Goat Swordfish (see sometimes list!) GRAINS/LEGUMES (BEANS)**
Halibut Turkey Barley Pinto beans*
Lamb Tuna / Ahi tuna NUTS/NUT BUTTERS Black beans* Quinoa*
Veal Peanut Buckwheat* Red beans*
VEGETABLES Cashew Garbanzo beans (Chickpeas)* Rice (brown, wild,
(including but not limited to) i Kamut* white, etc.)
Artichokes Lettuce GRAINS/REFINED CARBOHYDRATES** Lentils* Spelt*
Asparagus Mushrooms Bread Croissants
Broccoli Onions Bagels Cupcakes BEVERAGES
Brussels sprouts Parsnips Breadsticks Muffins Coconut juice/water
Cabbage Peppers Brownies Oats/Oatmeal Kombucha (fermented drinks, check
Carrots Radicchio Cake Pasta sugar content on label- must be under
Cauliflower Radishes Candy Pastries 4g per serving)
Celery Rutabaga Cereal/Granola Pita
Collard Greens Salad greens Chips (potato, corn, etc.) Pizza
Cucumber Snow/Snap Peas Cookies Popcorn
Eggplant Spinach Couscous Rolls
Garlic Summer Squash Crackers Tortillas / Tortilla chips
Ginger Tomato
Green beans Zucchini DIET/SUGAR-FREE or artificially sweetened
Leeks Kale food or beverage items of any kind.

NUTS/SEEDS & BUTTERS BEVERAGES


Almonds Hemp seeds Coffee drinks or shakes that are pre-sweetened
Chia seeds Pecans Juice
Coconut Sesame seeds Milk: skim & 1%
Flax seeds Walnuts Soda of any kind
Sweet-tasting drinks (besides herbal teas)
FATS & OILS (see guide)
Animal Fats Flax oil ALCOHOL
Avocado Ghee All alcohol is a no its just 3 weeks!
Butter Olive oil
Coconut oil Sesame oil

NOTES:
DAIRY***
Milk (whole- raw if possible) Cottage cheese
Cheese Yogurt/Kefir: plain

BEVERAGES * These items MAY be used as one 1/2 cup serving or 1 piece per day.
Coffee, espresso drinks (no sweetener) ** For a more ADVANCED sugar detox, eliminate ALL GRAINS & LEGUMES
Herbal Tea *** For an ADVANCED+ detox, eliminate ALL GRAINS, LEGUMES & DAIRY.
Nut Milks: Coconut, Almond- unsweetened
Water, mineral water, seltzer

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21
DAY
THE

AS SEEN IN THE 21 DAY SUGAR DETOX

sneaky sugar synonyms


additional considerations for sweetener
choices after The 21-Day Sugar Detox
SUGAR HOW ITS MADE
DETOX all sugar and sweeteners listed here are out The more highly refined a sweeten-
BUST SUGAR & CARB er is, the worse it is for your body.
CRAVINGS NATURALLY
for The 21-Day Sugar Detox For example, high fructose corn
syrup (HFCS) and artificial sweet-
eners are all very modern, factory
made products. Honey, maple syr-

NATURAL SWEETENERS* up, green leaf stevia (dried leaves


made into powder), and molasses
Brown sugar Date sugar Molasses are all much less processed and
Cane juice Date syrup Palm sugar have been made for hundreds of
Cane juice Dates Raw sugar years. In the case of honey, almost
crystals Fruit juice Stevia (green no processing is necessary. As a
Cane sugar Fruit juice leaf or extract) result, I vote for raw, organic, local
Coconut nectar concentrate Turbinado sugar honey as the ideal natural sweet-
ener after your 21DSD.
Coconut sugar/ Honey
crystals Maple syrup WHERE ITS USED
This is a reality check. When you
*Natural sweeteners are the options I recommend using in
read the ingredients in packaged,
very limited quantities after your 21DSD.
processed foods, it becomes obvi-
ous that most of them use highly
NATURALLY DERIVED SWEETENERS
Food manufacturers even hide sugar
Agave Fructose Mannitol
in foods that you didnt think were
Agave nectar Glucose/ Muscovado sweet! Many foods that have been
Barley malt glucose solids Refiners syrup made low-fat or non-fat have added
Beet sugar Golden sugar Sorbitol sweeteners or artificial sweeteners
Brown rice syrup Golden syrup Sorghum syrup avoid these products!
Buttered syrup Grape sugar Sucrose
Caramel High-fructose Tagatose HOW YOUR BODY PROCESSES IT
Heres where the high-fructose corn
Carob syrup corn syrup (Tagatesse,
syrup (HFCS) commercials really
Corn syrup Invert sugar Nutrilatose)
get things wrong: Your body actu-
Corn syrup Lactose Treacle ally does not metabolize all sugar
solids Levulose Yellow sugar the same way. Interestingly enough,
Demerara sugar Light brown Xylitol (or other sweeteners like HFCS and agave nec-
Dextran sugar sugar alcohols; tar were viewed as better options for
Dextrose Maltitol typically they diabetics for quite some time because
Diastatic malt Malt syrup end in -ose) the high fructose content of both
Diastase Maltodextrin requires processing by the liver be-
Ethyl maltol Maltose fore the sugar hits your bloodstream.
This yielded a seemingly favorable
result on blood sugar levels. However,
ARTIFICIAL SWEETENERS its now understood that isolated
fructose metabolism is a complicated
Acesulfame K/Acesulfame Potassium issue and that taxing the liver exces-
(Sweet One, Sunett) sively with such sweeteners can be
Aspartame (Equal, NutraSweet) quite harmful to your health. Fructose
Saccharine (SweetN Low) is the primary sugar in all fruit. When
Stevia, white/bleached (Truvia, Sun Crystals) eating whole fruit, the micronutrients
Sucralose (Splenda) and fiber content of the fruit actu-
ally support proper metabolism and


assimilation of the fruit sugar. Whole
foods for the win!

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21
DAY
THE

AS SEEN IN THE 21 DAY SUGAR DETOX

fats & oils CHOOSING COOKING FATS


listed in order of most stable to least stable
SUGAR
DETOX for cooking
cleaning up your diet by using the right fats
BUST SUGAR & CARB
The fats and oils are ranked below
CRAVINGS NATURALLY
& oils is essential to improving your health
based on the following criteria:
1. how theyre madechoose naturally
occurring, minimally processed options
first; 2. their fatty acid composition

WHICH TO EAT the more saturated they are, the more


stable and less likely to be damaged or
oxidized they are; 3. smoke pointthis
SATURATED IDEAL FOR HOT USES
tells you how hot is too hot before you
PLANT SOURCES organic, unrefined forms are ideal
will damage the fats, though it should be
coconut oil
considered a secondary factor to fatty
palm oil from sustainable sources
acid profile.
ANIMAL SOURCES pasture-raised/grass-fed & organic sources are ideal
schmaltz (chicken fat)
VERY STABLEIDEAL FOR COOKING
duck fat tallow
lamb fat
coconut oil
lard
butter/ghee
cocoa butter
UNSATURATED IDEAL FOR COLD USES tallow/suet (beef fat)
organic, extra-virgin, & cold-pressed forms are ideal palm oil from sustainable sources
avocado oil nuts & seeds (including nut & lard/bacon fat (pork fat)
nut oils (walnut, pecan, seed butters) duck fat
macadamia) flaxseed oil (higher in polyunsatu-
olive oil rated fatty acids, so consume in MODERATELY STABLEBEST COLD
sesame oil extremely limited amounts)
avocado oil*
macadamia nut oil*
Note: Unsaturated fatsoften called oils as listed aboveare typically olive oil*
liquid at room temperature and are easily damaged (oxidized) when rice bran oil*
heat is applied to them. You do not want to consume damaged fats;
therefore, cooking in these fats is not recommended. LEAST STABLENOT RECOMMENDED

sesame seed oil**


WHICH TO DITCH canola oil**
sunflower oil**
SATURATED vegetable shortening**
Man-made fats are never healthy. Trans fats are particularly harmful. corn oil**
Buttery spreads, including oil blends like Earth Balance, Benecol, and soybean oil**
I Cant Believe Its Not Butter walnut oil*
hydrogenated or partially hydrogenated oils grapeseed oil**
margarine
*While not recommended for cooking,
UNSATURATED cold-pressed nut and seed oils that are
These oils are highly processed and oxidize easily via one or more of the stored in the refrigerator may be used
following: light, air, or heat. Consuming oxidized oils is never healthy. to finish recipes or after cooking is
completed, for flavor.
canola oil (rapeseed oil)
corn oil soybean oil
**These oils are not recommended for
grapeseed oil sunflower oil consumption, whether hot or cold, but
rice bran oil vegetable oil are listed here for your reference, as
they are commonly used.

For more detailed information on the fatty acid profiles of fats & oils,
check out my book Practical Paleo.

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21
DAY
THE

AS SEEN IN THE 21 DAY SUGAR DETOX

SUGAR
DETOX
replacing foods
BUST SUGAR & CARB
CRAVINGS NATURALLY
think ahead to what you will eat in place of some of your favorite
fallbacks while on The 21-Day Sugar Detox

W H AT T O R E P L A C E W H AT T O E AT

soy sauce, wheat-free tamari coconut aminos

cow, goat, or sheep milk (for Level 3) coconut milk, almond milk (page 213)

hot or cold breakfast cereal/oats assorted chopped nuts, coconut, and 21DSD
fruit with coconut milk

grain-based/pre-made granola grain-free banola (page 200)

breakfast/granola bars hard-boiled eggs or quiche to-go (page 104)

protein/snack bars jerky (page 184) and a handful of nuts or single-


serving nut butter packets

pancakes made from grain flour pumpkin pancakes (page 98), almond flour
pancakes

sweetened smoothies 21DSD smoothies (page 92)

pasta made from grain flour spaghetti squash (page 122), zucchini noodles
(pages 148, 176) or cucumber noodles (page 170)

savory herb drop biscuits (page 188)

crackers made from grain flour herb crackers (page 183) or fresh veggies cut
into thin discs

cookies or donuts made from grain not-sweet cinnamon cookies (page 195), apple
flour & sweetened cinnamon donuts (page 199)

rice basic cilantro cauli-rice (page 172)

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21
DAY
THE

AS SEEN IN THE 21 DAY SUGAR DETOX

dining out MORE TIPS & TRICKS


smart dining on The 21DSD
SUGAR
DETOX tips and tricks for navigating Think ahead and dont arrive
BUST SUGAR & CARB
starving. Eat a small snack of some
CRAVINGS NATURALLY
menus and making healthy choices nuts or nut butter, or even a few
bites of avocado or leftover meat
before you head out the door.
AMERICAN FOOD Preview the restaurants menu
AVOID: Fried foods, anything bread- ENJOY: Bunless or lettuce-wrapped online before you go.
ed, sandwiches, wraps, and pre-mixed burgers and salads with lemon or
dressings. vinegar and olive oil. Check out reviews from other
diners on a site like Yelp.com or

CHINESE FOOD TripAdvisor.com (especially


when traveling).
AVOID: Unless you know the restaurant well enough to make special requests
for no MSG and only sauces without sugar, its best to avoid Chinese food. Pass on the bread basketitll keep
Many of the sauces contain hidden sweeteners. temptation away! Ask for sliced
veggies or olives instead.
INDIAN FOOD Either skip the appetizers or opt for
AVOID: Skip the naan and rice. Ask ENJOY: Meats and veggies that are
a salad starter.
grilled or roasted and not drowning
spice rubs. in sauces. Tandoori meats are often Entres are easy. While finger food
marinated in yogurt, so theyre okay is often breaded, fried, or otherwise
on Levels 1 and 2, but not on Level 3. carb-loaded, entres that are made
of simpler ingredients can be easy
ITALIAN FOOD & PIZZA to find.
AVOID: Bread, pasta, and breaded ENJOY: Broiled chicken, fish, shrimp,
Look for grilled, broiled, or baked
meats. Ask about sauces and prepara- or other protein with red sauce and
options. These typically arent
tion of items (meatballs often contain veggies or salad on the side. If youre
breaded, so theyll be safer bets for
breadcrumbs). There is simply no craving pizza, make meatza at home
your detox. But ask the server for
great way to enjoy a healthy version (recipe on page 126), or make pizza
details on how things are prepared;
of pizza while dining out. with a cauliflower crust if you are on
theyre used to questions! Be polite,
Level 1 or 2 (which typically include
but get the answers you need.
cheese) or an almond meal crust for
any level. Make substitutions. If a meal comes
with French fries, bread, or pasta,
JAPANESE FOOD simply ask that the kitchen either
AVOID: Rice (white and brown) is ENJOY: Sashimi or broiled fish; just
typically flavored with vinegar, which be sure to ask about sauces used and some vegetables instead.
is okay, but also sugar, which is not. avoid soy sauce. AT PARTIES
Also avoid anything fried or tempura
battered, imitation crab, and most Ask the host what they plan on
sauces. serving so you know what to expect.
Bring a dish or two that you know
you can enjoy and that will satisfy
MEXICAN FOOD your hunger. The host will be happy
AVOID: Tortilla shells and chips (both ENJOY: Meat, salsa, and guaca- to have the contribution, and youll
corn and flour), beans, and rice (or moleoften you can ask for these be glad to know that you wont be
eat limited portions per Level 1 & 2 ingredients to be placed over a salad hungry all night if theyre serving
guidelines). Vegetarians: Have some or with vegetables. Ask for raw celery


only foods that you arent currently
beans but go lightly on the rice. or carrots to dip into guacamole. Ask eating.
for a side of vegetables to add to your
entre.

THAI FOOD
AVOID: Sauces that contain peanuts. ENJOY: A curry dish or other coconut
Also avoid noodles and desserts. milkbased dish without rice.

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SHOPPING LIST
stocking pantry
HERBS & SPICES CANNED & JARRED
Ancho Chili Powder Capers
Basil (fresh) Coconut Milk
Black Pepper Dijon Mustard (gluten-free)
Brewers Yeast Kalamata Olives
Cayenne Pumpkin
Chili Powder Tomato Paste
Chipotle Powder Tomatoes (diced)
Chives (fresh)
Cilantro (fresh but best to keep on hand weekly)
Cinnamon
NUTS & SEEDS
Coriander Almond Butter (no sugar added)
Cumin Almond Meal/Flour
Fennel Seeds (ground) Almonds (whole)
Garlic (fresh) Almonds (slivered/sliced)
Ginger (fresh) Coconut Flour
Granulated Garlic Macadamia Nuts
Nutmeg Pepitas (Pumpkin Seeds)
Onion Powder Sesame Seeds
Oregano Walnuts
Paprika
Pumpkin Pie Spice
Pure Vanilla Extract SAUCES & OTHER...
Red Chili Flakes
Apple Cider Vinegar
Rosemary
Baking Soda
Saron
Balsamic Vinegar
Sage (ground)
Coconut Aminos
Sage leaves (fresh)
Fish Sauce
Sea Salt
Hot Sauce
Smoked Paprika
Raw Tahini (ground sesame paste)
Turmeric
Rice Wine Vinegar
Unsweetened Cocoa Powder
Tessamaes Wing sauce

FATS & OILS


Bacon Fat
Coconut Oil
Duck Fat
Macadamia Nut Oil
Olive Oil
Unsalted Butter

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SHOPPING LIST
stocking pantry
HERBS & SPICES FATS & OILS
sea salt bacon Fat
black pepper coconut Oil
dried rosemary ghee
dried thyme cold pressed sesame oil
dried dill macadamia nut Oil
dried parsley olive oil
dried oregano unsalted butter
granulated garlic CANNED & JARRED
ground cumin coconut milk
Chinese five spice powder canned pumpkin
ancho chili powder capers
cayenne pepper tomato paste
allspice tomato sauce
fennel seeds black olives
mustard powder diced green chiles
ground sage baking soda
onion powder gelatin
chipotle powder 1 can no-salt added diced tomatoes
smoked paprika NUTS & SEEDS
ground cinnamon
ground ginger pecans
ground cloves walnuts
ground coriander almonds
turmeric pistachios
unsweetened cocoa powder chia seeds
nutmeg sunflower seeds
yellow curry powder sesame seeds
vanilla extract almond butter
bay leaves almond flour
pumpkin pie spice (optional) almond milk
red pepper flakes (optional) arrowroot flour
white pepper (optional) coconut flour
1 vanilla bean pod unsweetened coconut flakes
2 tbsp finely ground coee beans SAUCES & OTHER...
1 cardamom pod fish sauce
cinnamon sticks hot sauce
celery salt coconut aminos
sesame tahini
gluten free dijon mustard
organic rice vinegar
nutritional yeast
apple cider vinegar
gluten free brown mustard
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL

SHOPPING LIST 1

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


5 avocados 2 lb. bacon
Spinach 2 lb. boneless skinless chicken
3 bunches green onions breast
1 yellow onion 2 dozen eggs
2 red onions 2 lb. ground beef
2 lb. ground lamb
1 tomato
2 lb. lean beef (such as London
2 bunch leafy greens broil) or chicken or turkey
4 heads of cauliflower 4 (4-6 oz.) wild salmon fillets
2 yellow bell peppers 1 lb. ground beef, chicken, pork, or
3 red bell peppers turkey
1 orange bell pepper 2 lb. ground pork or turkey
2 bunches ofcarrots 1 - 2 lb. bones
c. cherry tomatoes 12 bone-in, skin on, chicken thighs
3 shallots 5 dozen extra-large shrimp
3-4 golden beets 12 clams
1 large bunch curly kale 2 mussels
4 (6-ounce) cans Salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips OPTIONAL
1 cup peas
1 cup snow peas Rice
4 large zucchini or yellow squash Black Beans
2 cucumbers Full Fat Yogurt
Coconut Milk
1 large head broccoli
Quinoa
Full Fat Milk
FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: Green Tipped
Bananas, Green/Granny Smith
Apples, and/or Grapefruit

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LEVEL

SHOPPING LIST 1

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


Spinach 2 lb. bacon
4 large zucchini or yellow squash 2 dozen eggs
12 cherry tomatoes 1 lb. skirt steak
1 shallot 1 lb. pork tenderloin (approx. 2
1 large head broccoli tenderloins)
1 whole 4-6 lb. chicken
2 red cabbages
2 lb. lemon sole (or other delicate
2 bunch green onions white fish)
2 heads cauliflower 1 - 2 lb. bones
1-2 bulbs fennel 4 (6 oz. cans tuna)
Salad greens or baby spinach 1 lb. ground lamb, beef, or turkey
2 bunches carrots 1 lb. ground beef, chicken, pork, or
2 avocados turkey
4 cucumbers 8 bone -in, skin-on chicken thighs
3 yellow onion lb. ground veal or beef
1 bunch celery lb. ground pork
1 package kelp flakes or nori 1 lb. lean beef (such as London
broil)
1 head romaine lettuce
2 lb. bone-in pork chop
1 cup frozen or canned artichoke
hearts
3 large tomatoes
1 spaghetti squash OPTIONAL
2 dozen brussel sprouts
Rice
Black Beans
Full Fat Yogurt
FRUITS Coconut Milk
7 lemons Quinoa
2 limes
4 green apple
2 green tipped bananas
For Snacks: Green Tipped
Bananas, Green/Granny Smith
Apples, and/or Grapefruit

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LEVEL

SHOPPING LIST 1

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


1 bunch carrots 4 dozen eggs
1-2 heads lettuce 4 doz. medium shrimp
6 avocados 1 -2 lb. bones
2 jalapeno pepper 1 lb. ground pork or turkey
1 jicama bulb 1 lb. ground lamb
2 yellow onions 1 lb. wild salmon fillets
2 red bell peppers 8 bone-in, skin-on chicken thighs
2 poblano peppers 1 lb. ground beef, chicken, bison,
6 bell peppers or turkey
1 bunch celery 2 lb. ground beef
10 large zucchini 1 lb. ground pork
2 medium heads of cauliflower 4 chicken leg quarters
1 head green cabbage 1 lb. lean beef (such as London
4 1/2 cups canned or frozen broil)
artichoke hearts 2 lb. bacon
1 large tomato 1 lb. boneless skinless chicken
1 small eggplant breast
1 spaghetti squash
1 banana pepper
1 bunch spinach
12 cherry tomatoes
OPTIONAL
FRUITS Rice
Black Beans
5 lemons Full Fat Yogurt
2 limes Coconut Milk
4 green tipped bananas Quinoa
For Snacks: Green Tipped Garbanzo Beans
Bananas, Green/Granny Smith Full Fat Cheese
Apples, and/or Grapefruit

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LEVEL

SHOPPING LIST 1

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs.
VEGETABLES FRUITS
12 small to medium onions 12 lemons
(yellow or red) 4 limes
2 jalapeo peppers 11 green apples
5 celery stalks for snacks: green tipped bananas,
5 avocados green/granny smith apples, and/or
4 cucumbers
grapefruit
1 medium beet
12 carrots MEAT & SEAFOOD
1 tomato
3 Eggs dozen
1 head of lettuce
20 slices bacon (approx. 2 lbs)
1 medium butternut squash
3 (6 oz) cans wild albacore tuna
(2 pounds)
1 pounds ground lamb
1 cup diced green beans
1 - 2 pounds bones for broth
1 bunch kale
2 pounds boneless skinless turkey
2 cups fresh basil
breast
2 cups spinach
4 (4-6 oz) wild caught salmon fillets
1 red bell pepper
1 pound ground chicken, turkey or pork
1/2 cup sliced green onions
2 pounds ground beef or bison
2 shallots
3 pounds boneless skinless chicken
2 cups frozen or canned artichoke
thighs
hearts
1-1 fresh wild caught sushi grade ahi
4 cups cauliflower florets
tuna (or wild caught salmon)
6+ sundried tomatoes
2 racks St Louis style pork ribs (about
1 medium head cabbage
5-6 lbs total)
1-2 jalapeo peppers, optional
additional protein of choice for
garlic (several heads)
occasional breakfasts (approx.
fresh ginger
2 meals)
fresh basil
fresh dill OPTIONAL
fresh parsley full fat cheese
fresh cilantro quinoa
extra salad/leafy greens to go with rice
meals (approx. 8 meals) beans
raw veggies for snacks full fat milk
steamed green veggies of choice to sliced nori (optional for ahi tuna poke
go with meals (approx. 5 meals) bowl)
! grass-fed whey protein powder
* Please look at the at smoothie recipes on
p49-51 to determine which you would like to
make and add to ingredients to you list
accordingly.
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LEVEL

SHOPPING LIST 1

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs.
VEGETABLES FRUITS
1 head of green cabbage 24 green apples
2 dozen Brussels sprouts 3 Limes
15 small yellow onions 4 lemons
1 med. red onion for snacks: green tipped bananas,
garlic (several heads) green/granny Smith apples, and/or
10 large parsnips grapefruit
8 scallions (green onions) MEAT & SEAFOOD
1 bell pepper
5 mushrooms 3 dozen eggs
1 large head cauliflower - 2 lbs of bones for broth
8 boneless, skinless chicken breasts
1 dozen cremini or shiitake
1.5 lb ground pork
mushrooms
1 lbs flank steak
1 stalk lemongrass 8 oz shrimp
3 shallots 4 (6 to 8 oz each) bone-in pork
fresh ginger chops
1 head broccoli 1 (3 lb) pork roast
1 head napa cabbage 4 (6-8 oz) wild-caught Salmon fillets
1 bunch celery 3 lbs bone-in chicken thighs
1 yellow bell pepper 1 lb ground beef, bison, or turkey
1 red bell pepper 4 bone-in, skin-on chicken leg
1 jalapeo pepper, optional quarters
12 carrots 4 slices of bacon (approx lb)
additional protein of choice for
1 fennel bulb
occasional breakfast (1 meal)
3 large cucumbers
1 avocado
OPTIONAL
2 large butternut squash full fat cheese
1 - 2 lbs green beans quinoa
2 cups of spinach leaves rice
2 cups basil beans
1 large bunch of kale full fat milk
fresh dill !
fresh cilantro * Please look at the at smoothie recipes on
fresh basil p 49-51 to determine which you would like
to make and add to ingredients to you list
fresh thyme
accordingly.
sage leaves

extra salad/leafy greens to go with
meals (approx. 3 meals)
!
raw veggies for snacks

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LEVEL

SHOPPING LIST 1

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs.

VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
6 cremini mushrooms occasional breakfasts (3 meals)
10 oz hot chili peppers OPTIONAL
avocado, optional full fat cheese
fresh garlic (several heads) rice
fresh ginger beans
fresh cilantro full fat milk
fresh mint !
fresh lemongrass 1 stalk * Please look at the at smoothie recipes on
extra salad/leafy greens to go with p 49-51 to determine which you would like
meals (approx. 3 meals) to make and add to ingredients to you list
accordingly.
steamed green veggies of choice to
!
go with meals (approx. 2 meals)
raw veggies for snacks !

!
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LEVEL

SHOPPING LIST 2

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


5 avocados 2 lb. bacon
Spinach 2 lb. boneless skinless chicken
3 bunches green onions breast
1 yellow onion 2 dozen eggs
2 red onions 2 lb. ground beef
2 lb. ground lamb
1 tomato
2 lb. lean beef (such as london broil) or
2 bunch leafy greens chicken or turkey
4 heads of cauliflower 4 (4-6 oz.) wild salmon fillets
2 yellow bell peppers 1 lb. ground beef, chicken, pork, or
3 red bell peppers turkey
1 orange bell pepper 2 lb. ground pork or turkey
2 bunches ofcarrots 1 - 2 lb. bones
c. cherry tomatoes 12 bone-in, skin on, chicken thighs
3 shallots 5 dozen extra-large shrimp
3-4 golden beets 12 clams
1 large bunch curly kale 2 mussels
4 -6-ounce cans salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips
OPTIONAL
1 cup peas
1 cup snow peas full fat yogurt
4 large zucchini or yellow squash coconut milk
2 cucumbers full fat milk
1 large head broccoli

FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit

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LEVEL

SHOPPING LIST 2

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


Spinach 2 lb. bacon
4 large zucchini or yellow squash 2 dozen eggs
12 cherry tomatoes 1 lb. skirt steak
1 shallot 1 lb. pork tenderloin (approx. 2
1 large head broccoli tenderloins)
1 whole 4-6 lb. chicken
2 red cabbages
2 lb. lemon sole (or other delicate
2 bunch green onions white fish)
2 head cauliflower 1 - 2 lb. bones
1-2 bulbs fennel 4 (6 oz. cans tuna)
Salad greens or baby spinach 1 lb. ground lamb, beef, or turkey
2 bunches carrots 1 lb. ground beef, chicken, pork, or
2 avocados turkey
4 cucumbers 8 bone -in, skin-on chicken thighs
3 yellow onion lb. ground veal or beef
1 bunch celery lb. ground pork
1 package kelp flakes or nori 1 lb. lean beef (such as London
broil)
1 head romaine lettuce
2 lb. bone-in pork chop
1 cup frozen or canned artichoke
hearts
3 large tomatoes
1 spaghetti squash OPTIONAL
2 dozen brussel sprouts
full fat yogurt
coconut milk
FRUITS full fat milk
7 lemons
2 limes
4 green apple
2 green tipped bananas
For Snacks: Green Tipped
Bananas, Green/Granny Smith
Apples, and/or Grapefruit

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LEVEL

SHOPPING LIST 2

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


1 bunch carrots 4 dozen eggs
1-2 heads lettuce 4 doz. medium shrimp
6 avocados 1 -2 lb. bones
2 jalapeo peppers 1 lb. ground pork or turkey
1 jicama bulb 1 lb. ground lamb
2 yellow onions 1 lb. wild salmon fillets
2 red bell peppers 8 bone-in, skin-on chicken thighs
1 bunch celery 1 lb. ground beef, chicken, bison,
2 poblano peppers or turkey
6 bell peppers 2 lb. ground beef
10 large zucchini 1 lb. ground pork
2 medium heads of cauliflower 4 chicken leg quarters
1 head green cabbage 1 lb. lean beef (such as london broil)
4 1/2 cups canned or frozen 2 lb. bacon
artichoke hearts 1 lb. boneless skinless chicken
1 large tomato breast
1 small eggplant
1 spaghetti squash OPTIONAL
1 banana pepper full fat yogurt
1 bunch spinach coconut milk
12 cherry tomatoes full fat milk

FRUITS
4 lemons
5 limes
2 green tipped bananas
For Snacks: green tipped Bananas,
green/granny Smith apples, and/
or grapefruit

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 2

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES FRUITS
12 small to medium onions 12 lemons
(yellow or red) 4 limes
2 jalapeo peppers 11 green apples
5 celery stalks
for snacks: green tipped bananas,
5 avocados
4 cucumbers green/granny smith apples, and/or
1 medium beet grapefruit
12 carrots MEAT & SEAFOOD
1 tomato
1 head of lettuce 3 Eggs dozen
1 medium butternut squash 20 slices bacon (approx. 2 lbs)
(2 pounds) 3 (6 oz) cans wild albacore tuna
1 cup diced green beans 1 pounds ground lamb
1 bunch kale 1 - 2 pounds bones for broth
2 cups fresh basil 2 pounds boneless skinless turkey
2 cups spinach breast
1 red bell pepper 4 (4-6 oz) wild caught salmon fillets
1/2 cup sliced green onions 1 pound ground chicken, turkey or
2 shallots pork
2 cups frozen or canned artichoke 2 pounds ground beef or bison
hearts 3 pounds boneless skinless chicken
4 cups cauliflower florets thighs
6+ sundried tomatoes 1-1 fresh wild caught sushi grade
1 medium head cabbage ahi tuna (or wild caught salmon)
1-2 jalapeo peppers, optional 2 racks St Louis style pork ribs
garlic (several heads) (about 5-6 lbs total)
fresh ginger additional protein of choice for
fresh basil occasional breakfasts (approx.
fresh dill 2 meals)
fresh parsley OPTIONAL
fresh cilantro
full fat cheese
extra salad/leafy greens to go with
full fat milk
meals (approx. 8 meals)
sliced nori (optional for ahi tuna
raw veggies for snacks
poke bowl)
steamed green veggies of choice to
grass-fed whey protein powder
go with meals (approx. 5 meals)
!
* Please look at the at smoothie recipes on
p 49-51 to determine which you would like to
make and add to ingredients to you list
accordingly.

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 2

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs
VEGETABLES FRUITS
1 head of green cabbage 24 green apples
2 dozen Brussels sprouts 3 limes
15 small yellow onions 4 lemons
1 med. red onion for snacks: green tipped bananas,
garlic (several heads) green/granny smith apples, and/or
10 large parsnips grapefruit
8 scallions (green onions) MEAT & SEAFOOD
1 bell pepper
5 mushrooms 3 dozen eggs
1 large head cauliflower - 2 lbs of bones for broth
8 boneless, skinless chicken breasts
1 dozen cremini or shiitake mushrooms
1.5 lb ground pork
1 stalk lemongrass
1 lbs flank steak
3 shallots 8 oz shrimp
fresh ginger 4 (6 to 8 oz each) bone-in pork
1 head broccoli chops
1 head napa cabbage 1 (3 lb) pork roast
1 bunch celery 4 (6-8 oz) wild-caught Salmon fillets
1 yellow bell pepper 3 lbs bone-in chicken thighs
1 red bell pepper 1 lb ground beef, bison, or turkey
1 jalapeo pepper, optional 4 bone-in, skin-on chicken leg
12 carrots quarters
1 fennel bulb 4 slices of bacon (approx lb)
additional protein of choice for
3 large cucumbers
occasional breakfast (1 meal)
1 avocado
2 large butternut squash
OPTIONAL
1 - 2 lbs green beans full fat cheese
2 cups of spinach leaves full fat milk
2 cups basil ! * Please look at the at smoothie recipes on
1 large bunch of kale
fresh dill p 49-51 to determine which you would like to
make and add to ingredients to you list
fresh cilantro
accordingly.
fresh basil
fresh thyme !
sage leaves
extra salad/leafy greens to go with meals
!

(approx. 3 meals)
raw veggies for snacks
!
!CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL

SHOPPING LIST 2

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
6 cremini mushrooms occasional breakfasts (3 meals)
10 oz hot chili peppers OPTIONAL
avocado, optional full fat cheese
fresh garlic (several heads) full fat milk
fresh ginger
fresh cilantro
!
* Please look at the at smoothie recipes on
fresh mint p 49-51 to determine which you would like to
fresh lemongrass 1 stalk make and add to ingredients to you list
accordingly.
extra salad/leafy greens to go with
meals (approx. 3 meals)
!

steamed green veggies of choice to
go with meals (approx. 2 meals) !
raw veggies for snacks

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 3

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs.

VEGETABLES FRUITS
12 small to medium onions (yellow or 12 lemons
red) 4 limes
2 jalapeno peppers 11 green apples
5 celery stalks for snacks: green tipped bananas,
5 avocados green/granny smith apples, and/or
4 cucumbers grapefruit
1 medium beet
MEAT & SEAFOOD
12 carrots
1 tomato 3 Eggs dozen
1 head of lettuce 20 slices bacon (approx. 2 lbs)
1 medium butternut squash (2 3 (6 oz) cans wild albacore tuna
pounds) 1 pounds ground lamb
1 cup diced green beans 1 - 2 pounds bones for broth
2 pounds boneless skinless turkey
1 bunch kale
breast
2 cups fresh basil
4 (4-6 oz) wild caught salmon fillets
2 cups spinach 1 pound ground chicken, turkey or
1 red bell pepper pork
1/2 cup sliced green onions 2 pounds ground beef or bison
2 shallots 3 pounds boneless skinless chicken
2 cups frozen or canned artichoke thighs
hearts 1-1 fresh wild caught sushi grade
4 cups cauliflower florets ahi tuna (or wild caught salmon)
6+ sundried tomatoes 2 racks St Louis style pork ribs
1 medium head cabbage (about 5-6 lbs total)
1-2 jalapeno peppers, optional additional protein of choice for
occasional breakfasts (approx.
garlic (several heads)
2 meals)
fresh ginger
fresh basil
OPTIONAL
fresh dill, sliced nori (optional for ahi tuna
fresh parsley poke bowl)
fresh cilantro !
* Please look at the at smoothie recipes on
extra salad/leafy greens to go with
meals (approx 8 meals) p 49-51 to determine which you would like to
make and add to ingredients to you list
steamed green veggies of choice to
accordingly.
go with meals (approx 5 meals)
raw veggies for snacks

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 3

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs
VEGETABLES FRUITS
1 head of green cabbage 24 green apples
2 dozen Brussels sprouts 3 limes
15 small yellow onions 4 lemons
1 med. red onion for snacks: green tipped bananas,
garlic (several heads) green/granny smith apples, and/or
10 large parsnips grapefruit
8 scallions (green onions) MEAT & SEAFOOD
1 bell pepper
5 mushrooms 3 dozen eggs
1 large head cauliflower - 2 lbs of bones for broth
8 boneless, skinless chicken breasts
1 dozen cremini or shiitake mushrooms
1.5 lb ground pork
1 stalk lemongrass
1 lbs flank steak
3 shallots 8 oz shrimp
fresh ginger 4 (6 to 8 oz each) bone-in pork
1 head broccoli chops
1 head napa cabbage 1 (3 lb) pork roast
1 bunch celery 4 (6-8 oz) wild-caught Salmon fillets
1 yellow bell pepper 3 lbs bone-in chicken thighs
1 red bell pepper 1 lb ground beef, bison, or turkey
1 jalapeo pepper, optional 4 bone-in, skin-on chicken leg
12 carrots quarters
1 fennel bulb 4 slices of bacon (approx lb)
additional protein of choice for
3 large cucumbers
occasional breakfast (1 meal)
1 avocado
2 large butternut squash
! * Please look at the at smoothie recipes on
1 - 2 lbs green beans p 49-51 to determine which you would like to
2 cups of spinach leaves make and add to ingredients to you list
2 cups basil accordingly.
1 large bunch of kale
fresh dill !
fresh cilantro !
fresh basil
fresh thyme !
sage leaves
extra salad/leafy greens to go with meals
(approx. 3 meals)
raw veggies for snacks
!
!CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL

SHOPPING LIST 3

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
occasional breakfasts (3 meals)
6 cremini mushrooms
10 oz hot chili peppers !
* Please look at the at smoothie recipes on
avocado, optional
p 49-51 to determine which you would like to
fresh garlic (several heads) make and add to ingredients to you list
fresh ginger accordingly.
fresh cilantro !
fresh mint !
fresh lemongrass 1 stalk
extra salad/leafy greens to go with
meals (approx. 3 meals)
!
steamed green veggies of choice to
go with meals (approx. 2 meals)
raw veggies for snacks
!
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL

SHOPPING LIST 3

WEEK 1 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


5 avocados 2 lb. bacon
Spinach 2 lb. boneless Skinless Chicken
3 bunches green onions Breast
1 tomato 2 dozen eggs
2 bunch leafy greens 2 lb. ground beef
2 lb. ground lamb
4 heads of cauliflower
2 lb. lean beef (such as london broil) or
2 red onions chicken or turkey
2 yellow bell peppers 4 - 4-6 oz. wild salmon fillets
3 red bell peppers 1 lb. ground beef, chicken, pork, or
1 orange bell pepper turkey
1 yellow onion 2 lb. ground pork or turkey
2 bunches of carrots 1 - 2 lb. bones
c. cherry tomatoes 12 bone in, skin on, chicken thighs
3 shallots 5 dozen extra-large shrimp
3-4 golden beets 12 clams
1 large bunch curly kale 2 mussels
4 - 6 oz. cans salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips
1 cup peas
4 large zucchini or yellow squash
1 cup snow peas
2 cucumbers
1 large head broccoli

FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 3

WEEK 2 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


Spinach 2 lb. bacon
4 large zucchini or yellow squash 2 dozen eggs
12 cherry tomatoes 1 lb. skirt steak
1 shallot 1 lb. pork tenderloin (approx.
2 tenderloins)
1 large head broccoli 1 whole 4-6 lb. chicken
2 red cabbages 2 lb. lemon sole (or other delicate
2 bunch green onions white fish)
2 head cauliflower 1 - 2 lb. bones
1-2 bulbs fennel 4 - 6 oz. cans tuna
Salad greens or baby spinach 1 lb. ground lamb, beef, or turkey
2 bunches carrots 1 lb. ground beef, chicken, pork, or
2 avocados turkey
8 bone -in, skin-on chicken thighs
4 cucumbers
lb. ground veal or beef
3 yellow onion lb. ground pork
1 bunch celery 1 lb. lean beef (such as london broil)
1 package kelp flakes or nori 2 lb. bone-in pork chop
1 head romaine lettuce
1 cup frozen or canned artichoke
hearts
3 large tomatoes
1 spaghetti squash
2 dozen brussel sprouts

FRUITS
7 lemons
2 limes
4 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


LEVEL

SHOPPING LIST 3

WEEK 3 meal plan ingredients


These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs

VEGETABLES MEAT & SEAFOOD


1 bunch carrots 4 dozen eggs
1-2 heads lettuce 4 doz. medium shrimp
6 avocados 1 -2 lb. bones
2 jalapeno peppers 1 lb. ground pork or turkey
1 jicama bulb 1 lb. ground lamb
2 yellow onions 1 lb. wild salmon fillets
2 red bell peppers 8 bone-in, skin-on chicken thighs
1 bunch celery 1 lb. ground beef, chicken, bison,
2 poblano peppers or turkey
6 bell peppers 2 lb. ground beef
10 large zucchini 1 lb. ground pork
2 medium heads of cauliflower 4 chicken leg quarters
1 head green cabbage 1 lb. lean beef (such as london broil)
4 1/2 cups canned or frozen 2 lb. bacon
artichoke hearts 1 lb. boneless skinless chicken
1 large tomato breast
1 small eggplant
1 spaghetti squash
1 banana pepper
1 bunch spinach
12 cherry tomatoes

FRUITS
5 lemons
2 limes
4 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


21
DAY
THE

AS SEEN IN THE 21 DAY SUGAR DETOX

SUGAR
DETOX
BUST SUGAR & CARB
CRAVINGS NATURALLY
daily success log

COMPLETE 22 DAY LOG

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
0 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
1 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
2 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
3 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair
Notes
good poor

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
4 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
5 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
6 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
7 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair
Notes
good poor

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
8 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
9 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
10 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
11 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair
Notes
good poor

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
12 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
13 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
14 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
15 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair
Notes
good poor

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
16 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
17 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
18 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night
19 woke up today
Breakfast Snack (optional)

excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair
Notes
good poor

SLEEP TIME & QUALITY WHAT I ATE FOR


DAY
to bed last night Breakfast Snack (optional)
20 woke up today
excellent fair
good poor

EXERCISE Lunch Dinner


time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY WHAT I ATE FOR


to bed last night Breakfast Snack (optional)
21 woke up today
excellent fair
good poor

EXERCISE
Lunch Dinner
time
type

MOOD & ENERGY


excellent fair Notes
good poor

DAY SLEEP TIME & QUALITY


REFLECT ON WHAT YOU LEARNED THROUGHOUT THE 21 DAY
to bed last night
22 woke up today
SUGAR DETOX & YOUR GOALS FOR THE FUTURE

excellent fair
good poor

EXERCISE
time
type

MOOD & ENERGY


excellent fair
good poor

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


After
the
detox

transitioning from
the 21-day
sugar detox
to everyday life
by DIANE SANFILIPPO
AFTER THE DETOX GUIDE

disclaimer
The information in this guide is not intended to provide medical advice or to take the place of
medical advice and treatment from your personal physician. Readers are advised to consult their
own doctors or other qualified health professionals regarding the treatment of medical condi-
tions. The author shall not be held liable or responsible for any misunderstanding or misuse of
the information contained in this program manual or for any loss, damage, or injury caused or
alleged to be caused directly or indirectly by any treatment, action, or application of any food or
food source discussed in this program manual. The statements in this program manual have not
been evaluated by the U.S. Food and Drug Administration. This information is not intended to
diagnose, treat, cure, or prevent any disease.

21daysugardetox.com DIANE SANFILIPPO 2


AFTER THE DETOX GUIDE

transitioning from
the 21-day sugar detox
to everyday life
Often the last week of the 21DSD leaves you wondering how youll ease back into your normal life, or
what foods you want to splurge on now that the program is over.
Heres my take on how to re-introduce foods after your detox has come to an end.
Before jumping off the deep-end and burying yourself in a pile of grain-free baked goods or a bottle of
wine, consider the following:

+ How do you feel now that youve changed your food?


+ How do you think youll feel if you eat something you estimate is less-than-healthy for you?
+ If you think youll feel less-than-optimal, how long will that feeling last?
+ Will the ill-health effects of the foods you want to eat again last more than a
couple of hours? More than a day? More than a week?
+ What will you be disrupting with the foods: blood sugar or digestive function?
+ Has the time and energy commitment thats gone into avoiding the food(s)
added more stress to your life than it alleviated signs and symptoms of ill health?

Ultimately its up to you to choose what and how often youll add certain foods back into your
regularly scheduled food programming, but considering the above questions is a good idea. Youll
become a lot more MINDFUL of your choices, rather than allowing them to become defaults simply
because they are habits or they represent the easy way out.

To safely and slowly add some naturally occurring sugars (like fruit) and starches back into your
diet, take care to consider the portions and timing of these foods. Fruits should not be eaten alone
if you have had problems with blood sugar regulation and cravings. Eat small portions of berries or
half a piece of fruit if youre not a very active person, or larger portions if you are more active. Starchy
foods are best consumed on days when you are more active, and specifically in the meal following
your activity. Otherwise, keep portions of starchy foods to a minimum, and dont allow them to mo-
nopolize your plate if weight maintenance is your goal. If you simply want to avoid cravings and you
feel okay when you resume eating some starchy foods, then you can enjoy root vegetables, tubers like
sweet potatoes, and squash more frequently.

Continue to avoid refined foods such as bread, pasta, cereal, and other products made from flour
and purchased in packagesthese are never healthy options.

21daysugardetox.com DIANE SANFILIPPO 3


AFTER THE DETOX GUIDE

post-detox
food re-introduction
1. Print out the Post-Detox Food Re-Introduction Log and begin tracking any new symptoms as
you reintroduce new foods. Print one log for each food you reintroduce. On day three of every
introduction, make an assessment on how that food may or may not fit into your everyday eating
plan.

2. Select one food to reintroduce at a time, then chart for that day and the following two days - a
total of 3 days / 72 hours.

3. Using the chart, detail foods you ate each day and note any changes in the following for
three days:
Mood
Energy
Appetite
Digestive function like bloating, gas, loose stool or diarrhea
Headaches
Inflammation
Brain fog or mental clarity.

4. Assess your reactions. Your notes will be some of the best guides you have as to whether or not
you are sensitive to the food you just re-introduced. Food sensitivity reactions can happen immediate-
ly or can have delayed-onset for up to around 72hrs (3 days!).

Once the first food has been tested, select the next food to try and continue this way, one at a time, for
three days at a time, before introducing the next new food.

NOTE: I dont actually recommend EVER re-introducing gluten containing grains like wheat, barley,
rye and oats into your diet, nor do I recommend making pasteurized dairy or unfermented soy prod-
ucts any regular part of your life. These foods are shown to contribute to a myriad of health problems
and, typically, tend to crowd-out much more health promoting options like vegetables, well-raised
meat & eggs and healthy, naturally occurring fats in the diet.

21daysugardetox.com DIANE SANFILIPPO 4


AFTER THE DETOX GUIDE

Some foods to first consider reintroducing:


+ Fruit: Whole, fresh fruit can certainly have a regularly appearing role in your diet, but
finding a balance and not overdoing it is important.

+ Grass-fed dairy (if you were on Level 3 of the detox): Missing your yogurt? Try adding it
back in and see how you do. I recommend only buying grass-fed forms of dairy to consume in
your home, but you may find you can later enjoy goat cheese in an omelet while dining out from
time to time with no ill effects. Or not. See how it goes for you.

+ Dark chocolate: Im talking 80-85% or higher its low in sugar and a good source of
antioxidants. Most folks dont tend to overindulge in too much of it when its super dark. Look
for an organic chocolate, preferably soy-free.

+ Gluten-free grains or legumes (if you were on Level 2 or 3 of the detox): if you want to
test white rice, quinoa, or maybe some black beans, theyre a good choice to add in and track.

+ A glass of wine: Now, Im not one to vote for you to drink daily after your detox, but
finding out how you feel after consuming wine again if you previously drank often is a good
idea. Perhaps you dont find it triggers cravings for you, or you dont have any hangover effects.
If thats the case, including a glass once or twice a week again may work well for you.

post-detox food re-introduction log


Food Reintroduced: Grassfed Dairy THE 21-Day Sugar Detox
food reintroduction log
day Example post-detox
bed time 11:30 pm
wake time 7:40 am
Grassfed Yogurt Sauted green apple with butter
well rested
not rested
energy during exercise Blueberries, Almonds and walnuts
excellent fair
good
poor Caprese salad with mozarella, tomato
mood & ENERGY
Spinach salad with goatcheese,
excellent fair beets, salmon, avodaco, balsamic and basil, balsamic marinated chicken
good
digestion
poor vinegar and olive oil breast
excellent fair
good
skin
poor New breakout on my chin (2 pimples), skin feels itchy
excellent fair
good
poor
21daysugardetox.com DIANE SANFILIPPO 5
THE 21-Day Sugar Detox
Food Reintroduced: food reintroduction log
day post-detox
bed time
wake time

well rested
not rested
energy during exercise

excellent fair
good
poor
mood & ENERGY

excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
day post-detox
bed time
wake time

well rested
not rested
energy during exercise

excellent fair
good
poor
mood & ENERGY

excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
day post-detox
bed time
wake time

well rested
not rested
energy during exercise

excellent fair
good
poor
mood & ENERGY

excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
Remember: Select one food to reintroduce at a time, then chart for that day and the following two days.
from the book PRACTICAL PALEO
guide to: paleo foods
Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid
foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels.
Enjoy your food, and hold positive thoughts while you consume it.

meat, seafood & eggs vegetables

INCLUDING BUT NOT LIMITED TO: INCLUDING BUT NOT LIMITED TO:

Beef Lamb Carp Sardines Artichokes* Collard Lettuce^ Shallots*


Bison Mutton Clams Scallops Asparagus* greens^ Lotus roots Snap peas
Boar Ostrich Grouper Shrimp Arugula Cucumbers Mushrooms* Spinach^
Buffalo Pork Halibut Prawns Bamboo Daikon Mustard Squash
Chicken Quail Herring Snails shoots Dandelion greens* Sugar snaps
Duck Rabbit Lobster Snapper Beets* greens* Okra* Sunchokes*
Eggs Squab Mackerel Sword- Bok choy Eggplant* Onions* Sweet
Game Turkey Mahi mahi fish Broccoli* Endive Parsley potatoes
meats Veal Mussels Trout Brussels Fennel* Parsnips Taro
Goat Venison Oysters Tuna sprouts* Garlic* Peppers*^ Tomatillos
Goose Catfish Salmon Cabbage* Green beans Purslane Tomatoes
Carrots Green onions* Radicchio Turnip greens
Cassava Jicama* Radishes Turnips
fats & oils Cauliflower* Kale^ Rapini Watercress
Celery^ Kohlrabi Rutabagas Yams
Avocado oil Duck fat Schmaltz Chard Leeks* Seaweed Yuccas
Bacon fat/lard Ghee Sesame oil: CP
Butter Macadamia oil Suet
Coconut milk Olive oil: CP Tallow fruits
Coconut oil Palm oil Walnut oil
INCLUDING BUT NOT LIMITED TO
nuts & seeds Apples*^ Grapefruit Nectarines*^ Plums*
Apricots* Grapes^ Oranges Pome-
Almonds Macadamia Pumpkin seeds Avocados* Guavas Papayas granates
Brazil nuts Pecans Sesame seeds Bananas Kiwis Passionfruit Raspberries
Chestnuts Pine nuts Sunflower seeds Blackberries* Lemons Peaches*^ Rhubarb
Hazelnuts Pistachios* Walnuts Blueberries^ Limes Pears* Star fruit
Cherries* Lychees* Persimmons* Strawberries^
Cranberries Mangoes* Pineapples Tangerines
liquids Figs* Melons Plantains Watermelon*

Almond Milk, fresh Herbal tea herbs & spices


Coconut Milk Mineral water
Coconut water Water INCLUDING BUT NOT LIMITED TO
Anise Cumin Mustard
superfoods Annatto Curry Oregano
Basil Dill Paprika
GRASS-FED DAIRY: BONE BROTH: Bay leaf Fennel* Parsley
butter, ghee, Homemade, not Caraway Fenugreek Pepper, black
canned or boxed Cardamom Galangal Peppermint
ORGAN MEATS: Carob Garlic Rosemary
FERMENTED FOODS:
Liver, kidneys, heart, Cayenne pepper Ginger Saffron
Sauerkraut, carrots, Celery seed Horseradish* Spearmint
etc.
beets, high-quality Chervil Juniper berry Star anise
SEA VEGETABLES: yogurt, kefir, Chicory* Kaffir lime leaves Tarragon
Dulse, kelp, seaweed kombucha Chili pepper Lavender Thyme
Herbs & spices Chipotle powder Lemongrass Turmeric
Chives Lemon verbena Vanilla
Cilantro Licorice Wasabi*
NOTES Cinnamon Mace Zaatar
CP = cold-pressed
Clove Marjoram
Bold = nightshades * = FODMAPs (p. 115)
Coriander Mint
Italics = goitrogenic ^ = buy organic

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from the book PRACTICAL PALEO
guide to: food quality
Seek out as much real, whole food as possible. This includes foods without health claims on the packages or, better
yet, not in packages at all. Think produce and butcher counter meats and seafood. After youve mastered making
proper food choices, its important to begin looking at the quality of the items. While buying the best quality is
ideal in a perfect world, dont let those best labels keep you from doing the best you can within your means.

meat, eggs & dairy seafood

beef & lamb eggs & poultry Best! wild fish


Best! 100% grass-fed and finished, Best! pasture-raised, local Better: wild-caught
pasture-raised, local Better: free range, organic Good: humanely harvested, non-grain-fed
Better: grass-fed, Good: cage-free, organic Baseline: farm-raisednot recommended
pasture-raised Baseline: commercial
Good: organic WILD FISH/ WILD-CAUGHT FISH
Baseline: commercial dairy Wild fish indicates that the fish was
ALWAYS BUY FULL-FAT spawned, lived in, and was caught in the
(hormone/antibiotic-free)
Best! grass-fed, raw/ wild. Wild-caught fish may have been
pork unpasteurized spawned or lived some part of their lives in
Best! pasture-raised, local Better: raw/unpasteurized a fish farm before being returned to the wild
Better: free-range, organic Good: grass-fed and eventually caught. The Monterey Bay
Good: organic Baseline: commercial or organic Aquarium maintains a free list of the most
Baseline: commercial not recommended sustainable seafood choices on their website.

WHAT THE LABELS ON MEAT, EGGS & DAIRY MEAN


produce
pasture-raised free-range/roaming
Animals can roam freely in their Poultry must have access to the
Best! local, organic, and seasonal
natural environment where they outdoors at least 51% of the time,
Better: local and organic
are able to eat nutritious grasses and ruminants may not be in
Good: organic or local
and other plants or bugs/grubs feedlots. There are no restrictions
Baseline: conventional
that are part of their natural diet. regarding what the birds can
There is no specific pasture-raised be fed. Beak cutting and forced
WHEN TO BUY ORGANIC:
certification, though certified molting through starvation are
Buy organic as often as possible,
organic meat must come from permitted. There is no third party
prioritize buying the Environmental
animals that have continuous auditing.
Working Groups The Dirty Dozen as
access to pasture regardless of
use. naturally raised organic versus The Clean Thirteen -
Naturally Raised, is a USDA visit: www.ewg.org for details
cage-free verified term. It generally means
Cage-Free means uncaged raised without growth-promoters PRODUCE SKUs:
inside barns or warehouses, but or unnecessary antibiotics. It does Starts with 9 = organic - ideal
they generally do not have access not indicate welfare or diet. Starts with 3 or 4 = conventionally grown
to the outdoors. Beak cutting is Starts with 8 = genetically modified
permitted. There is no third party no added hormones (GMO) or irradiated - avoid
auditing. It is illegal to use hormones in
raising poultry or pork; therefore,
organic the use of this phrase on poultry
Animals may not receive or pork is a marketing ploy. fats & oils
hormones/antibiotics unless in
the case of illness. They consume vegetarian-fed
organic feed and have outdoor Vegetarian Fed implies that
SEE THE FATS & OILS GUIDE FOR DETAILS.
access but may not use it. Animals the animal feed is free of animal
Best! organic, cold-pressed, and from
are not necessarily grass-fed. by-products but isnt federally
well-raised animal sources
Certification is costly and some inspected. Chickens are not
Better: organic, cold-pressed
reputable farms are forced to vegetarians, so this label on chicken
Good: organic or conventional
forego it. Compliance is verified or eggs only serves to indicate that
through third party auditing. the chickens were not eating their
natural diet.
natural nuts & seeds
Natural means minimally
processed, and companies use KEEP NUTS & SEEDS COLD FOR FRESHNESS
this word deceivingly. All cuts Best! local, organic, kept cold
are, by definition, minimally Better: local, organic
processed and free of flavorings Good: organic
and chemicals. Baseline: conventional

sources: www.humanesociety.org, www.ewg.org, www.sustainabletable.org

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES


from the book PRACTICAL PALEO
guide to: dense sources of paleo carbs
Removing grains, legumes, and refined foods from your diet doesnt mean that carbohydrates need
to all disappear! Check out this list of dense sources of carbohydrates while eating a Paleo diet.
While fruits and nuts are all fairly high in carbohydrates, this list is a guide to starchy vegetables to
eat. Remember, these are some of your "good carbs!"

there are carbs beyond bread EAT UP

ITEM CARBS FIBER CARBS OTHER NOTABLE


NAME PER 100G PER 100G PER 1 CUP NUTRIENTS

Cassava (raw) 38g 2g 78g Vit C, Thiamin, Folate, Potassium, Manganese

Taro root 35g 5g 46g, sliced B6, Vitamin E, Potassium, Manganese

Vitamin A (beta carotene), Vitamin C, B6,


Plantain 31g 2g 62g, mashed
Magnesium, Potassium

Yam 27g 4g 37g, cubed Vit C, Vitamin B6, Manganese, Potassium

White potato 22g 1g 27g, peeled Trace Vitamin C

Vit A (beta carotene), Vit C, B6, Potassium,


Sweet potato 21g 3g 58g, mashed
Manganese, Magnesium, Iron, Vitamin E

Parsnips 17g 4g 27g, sliced Vitamin C, Manganese

Vitamin C, B6, Potassium, Copper,


Lotus root 16g 3g 19g, sliced
Manganese

Winter squash 15g 4g 30g, cubed Vitamin C, Thiamin, B6

Onion 10g 1g 21g, chopped Vitamin C, Potassium

Beets 10g 2g 17g, sliced Folate, Manganese

Carrots 10g 3g 13g, chopped Vitamin A (beta carotene), Vitamin K1

Butternut squash 10g - 22g Vitamin A (beta carotene), Vitamin C

Rutabaga 9g 2g 21g, mashed Vitamin C, Potassium, Manganese,

Jicama (raw) 9g 5g 12g, sliced Vitamin C

Kohlrabi 7g 1g 11g, sliced Vit C, B6, Potassium, Copper, Manganese

Spaghetti squash 6g 1g 9g Trace

Vitamin C, Potassium, Calcium, B6, Folate,


Turnips 5g 2g 12g, mashed
Manganese

Pumpkin 5g 1g 12g, mashed Vitamin C, Vitamin E, Potassium

source: nutritiondata.com

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from the book PRACTICAL PALEO
guide to: fats & oils
Cleaning up your diet by using the right fats and oils is essential to improving your health from the inside out.
Changing the fats and oils you use at home is the first step toward creating dishes from nutrient-dense, whole
foods based on what you have on hand. Avoid overly processed and refined forms of fats and oils. Opt for
organic whenever possible. Refer to the Guide to Cooking Fats for more details.

eat these: HEALTHY, NATURALLY OCCURRING, MINIMALLY PROCESSED FATS

saturated: FOR HOT USES unsaturated: FOR COLD USES

BUY ORGANIC, UNREFINED FORMS BUY ORGANIC, EXTRA-VIRGIN, AND


COLD-PRESSED FORMS
Coconut oil
Palm oil Olive oil
Sesame oil
IDEALLY FROM PASTURE-RAISED, Macadamia nut oil
GRASS-FED, ORGANIC SOURCES Walnut oil
Avocado oil
Butter Nuts & seeds (including nut & seed butters)
Ghee, clarified butter Flaxseed oil**
Lard, bacon grease (pork fat)
Tallow (beef fat) NOTE: Unsaturated fats (typically liquid at
Duck fat 68 degrees room temperature) are easily
Schmaltz (chicken fat) damaged/oxidized when heat is applied to
Lamb fat them. Do not consume damaged fats.
Full-fat dairy
Eggs, meat, and seafood **Cold-pressed flaxseed oil is okay for
occasional use but supplementing with
it or doses of 1-2 tablespoons per day
is not recommended as overall PUFA
(polyunsaturated fatty acid) intake should
remain minimal.

ditch these: UNHEALTHY, MAN-MADE FATS & REFINED SEED OILS ARE NOT RECOMMENDED

Hydrogenated or partially hydrogenated oils, Margarine/buttery spreads


as well as manmade trans-fats or buttery Canola oil (also known as rapeseed oil)
spreads like Earth Balance, Benecol, and I Corn oil
Cant Believe Its Not Butter are not healthy. Vegetable oil
These oils are highly processed and oxidize Soybean oil
easily via one or more of the following: light, Grapeseed oil
air, or heat. Sunflower oil
Safflower oil
Rice bran oil
Shortening made from one or more
of the above-listed ditch oils

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from the book PRACTICAL PALEO
guide to: cooking fats
Choose fats and oils based on: 1. How theyre madechoose naturally occurring, minimally processed options
first; 2. Their fatty acid compositionthe more saturated they are, the more stable/less likely to be
damaged or oxidized; 3. Smoke pointthis tells you how hot is too hot before you will damage the
fats, though it should be considered a secondary factor to fatty acid profile.

culinary whizzes, listen up: COOK WITH GOOD FATS!

SMOKE POINT
ITEM NAME % SFA %MUFA % PUFA UNREFINED/REFINED

best bets - recommended for high-heat cooking THE MOST STABLE FATS

Coconut oil 86 6 2 350/450

Butter/ghee 63 26 .03 300/480

Cocoa butter 60 35 5 370

Tallow/suet (beef fat) 55 34 .03 400

Palm oil 54 42 .10 455

Lard/bacon fat (pork fat) 39 45 11 375

Duck fat 37 50 13 375

okay - for very low-heat cooking MODERATELY STABLE FATS

Avocado oil* 20 70 10 520

Macadamia nut oil* 16 80 4 410

Olive oil* 14 73 11 375

Peanut oil** 17 46 32 320/450

Rice Bran Oil** 25 38 37 415

not recommended for cooking VERY UNSTABLE FATS

Safflower oil** 8 76 13 225/510

Sesame seed oil* 14 40 46 450

Canola oil** 8 64 28 400

Sunflower oil** 10 45 40 225/440

Vegetable shortening** 34 11 52 330

Corn oil 15 30 55 445

Soybean oil 16 23 58 495

Walnut oil* 14 19 67 400

Grapeseed oil 12 17 71 420

SFA - saturated fatty acid MUFA - monounsaturated fatty acid PUFA - polyunsaturated fatty acid

* While not recommended for cooking, cold-pressed nut ** While the fatty acid profile of these oils may seem
and seed oils that are stored in the refrigerator may be appropriate at first glance, the processing method by
used to finish recipes or after cooking is completedfor which they are made negates their healthfulnessthey
flavor purposes. are not recommended for consumption, neither hot nor
cold.

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from the book PRACTICAL PALEO
guide to: sweeteners
How many of these sweeteners do you use or find in your favorite packaged foods? Perhaps its time for
a change! Artificial sweeteners are never recommended, while the limited use of selected, more naturally
derived options can be okay for treats and special occasions. Sweeteners should not be considered
food or nourishment.

natural USE SPARINGLY

PREFERRED CHOICES ARE IN BOLD. USE ORGANIC FORMS WHENEVER POSSIBLE

Brown sugar Cane juice Maple syrup (grade b)


Dates (whole) Cane juice crystals Molasses
Date sugar Coconut nectar Palm sugar
Date syrup Coconut sugar/crystals Stevia (green leaf or extract)
Cane sugar Fruit juice (real, fresh)
Raw sugar Fruit juice concentrate
Turbinado Honey (raw)

natural BUT NOT RECOMMENDED artificial NEVER CONSUME

Agave Diastase Maltodextrin Acesulfame K


Agave nectar Ethyl maltol Maltose (Sweet One)
Barley malt Fructose Mannitol Aspartame
Beet sugar Glucose / glucose solids Muscovado (Equal, Nutra-Sweet)
Brown rice syrup Golden sugar Refiner's syrup Saccharin (SweetN Low)
Buttered syrup Golden syrup Sorbitol Stevia: white/bleached
Caramel Grape sugar Sorghum syrup (Truvia, Sun Crystals)
Carob syrup High fructose corn syrup Sucrose Sucralose (Splenda)
Corn syrup Invert sugar Treacle Tagatose
Corn syrup solids Lactose Yellow sugar
Demerara sugar Levulose Xylitol (or other sugar
Dextran Light brown sugar alcohols, typically they
Dextrose Maltitol end in -ose)
Diastatic malt Malt syrup

sugar is sugar BUT NOT REALLY

IT DOES MAKE A DIFFERENCE WHICH SWEETENERS YOU SELECT, CONTRARY TO POPULAR BELIEF AND THE MAINSTREAM
MEDIA. WHILE ALL CALORIC SWEETENERS HAVE THE SAME NUMBER OF CALORIES (16 PER TEASPOON), EVALUATING THEIR
PLACE IN YOUR DIET MAY BE DONE BY CONSIDERING A FEW FACTORS.

HOW ITS MADE HOW YOUR BODY PROCESSES IT


The more highly refined a sweetener is, the worse it is for Heres where the HFCS commercials really get things
your body. For example, high fructose corn syrup (HFCS) wrong: your body actually does not metabolize all sugar
and artificial sweeteners are all very modern, factory- the same way.
made products. Honey, maple syrup, green leaf stevia
(dried leaves made into powder), and molasses are all Interestingly enough, sweeteners like HFCS and agave
much less processed and have been made for hundreds nectar were viewed as better options for diabetics for
of years. In the case of honey, almost no processing is quite some time since the high fructose content of both
necessary. As a result, I vote for raw, organic, local honey requires processing by the liver before the sugar hits your
as the ideal natural sweetener. blood stream. This yielded a seemingly favorable result
on blood sugar levels after consuming said sweeteners.
WHERE ITS USED However, its now understood that isolated fructose
This is a reality check. When you read the ingredients metabolism is a complicated issue and that taxing the
in packaged, processed foods, it becomes obvious how liver excessively with such sweeteners can be quite
most of them use highly-refined, low-quality sweeteners. harmful to our health.
Food manufacturers often even hide sugar in foods that
you didnt think were sweets! Many foods that have been Fructose is the primary sugar in all fruit. When eating
made low or non-fat have added sweeteners or artificial whole fruit, the micronutrients and fiber content of the
sweetenersavoid these products! fruit actually support proper metabolism and assimilation
of the fruit sugar. Whole foods for the win!

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from the book PRACTICAL PALEO
guide to: gluten
What is it? Gluten is a protein found in wheat, rye oats, and barley. Gluten is the composite of a prolamin
and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related grains. Gliadin,
a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about
80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing
away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly
from sources containing it, and as an additive to foods otherwise low in protein.

sources of gluten or items that may contain hidden gluten

Ales Communion Herbal blends Medications Semolina Vital wheat


Barley wafers Imitation Orzo Soup base gluten
Barley malt/ Couscous Imitation seafood Panko Soy sauce Vitamins
extract Croutons Kamut Pasta Spelt Wafers
Beer & lagers Durum Lipstick Play dough Spice blends Wheat
Bran Einkorn Luncheon meats Roux Stufng Wheat bran
Breading Emmer Malt Rye Supplements Wheat germ
Broth Farina Makeup Sauces Thickeners Wheat starch
Brown rice syrup Farro Marinades Seitan Triticale
Bulgur Gloss & balms Matzo our/meal Self-basting Udon
Candy coating Graham our Meat/sausages poultry Vinegar (malt only)

gluten-free* (but still not recommended) signs of gluten exposure

*Nearly all processed foods and grains carry some risk of cross- Abdominal bloating
contamination. For the safest approach to a gluten-free diet, eat Fatigue
only whole, unprocessed foods. Skin problems or rashes
Diarrhea or constipation
Amaranth Millet Potato starch Seed flour Irritable, moody
Arrowroot Montina Quinoa Sorghum Change in energy levels
Buckwheat Nut flour Rice Soy (soya) Unexpected weight Consult with your
Corn Bean flour Rice bran Tapioca loss, mouth ulcers, nutritionist or physician
Flax Potato our Sago Teff depression, and even if you experience
Crohns disease are symptoms of a gluten
most common sources of hidden gluten all more severe gluten exposure that
allergy symptoms that result in prolonged
you may experience. discomfort.
Alcohol: Medications, vitamins,
Beer, malt beverages, and supplements:
grain alcohols ask the pharmacist
and read the labels i am allergic to gluten
Cosmetics:
closely I have a severe allergy and have to
Check ingredients on
follow a STRICT gluten-free diet.
makeup, shampoo, Processed / gluten-free booze**
and other personal packaged foods: I may become very ill if I eat
care items Additives often food containing ours or grains
contain gluten Brandy Vermouth of wheat, rye, barley, or oats.
Dressings: Bourbon Vodka
Thickened with flour Sauces, soups, and Cognac Whiskey Does this food contain our or
or other additives stews: Thickened with Gin Wine grains of wheat, barley rye, or
flour Grappa Champagne oats? If you or the chef/kitchen
Fried foods:
Rum Mead sta are uncertain about what
Cross contamination Soy, Teriyaki, and
Sake Hard cider the food contains, please tell me.
with breaded items in Hoisin sauces:
fryers Fermented with wheat Scotch Gluten-free I CAN eat food containing rice,
Sherry beers maize, potatoes, vegetables,
Vinegar: Malt varieties Tequila fruit, eggs, cheese, milk,
meat, and sh as long as they
for more information on gluten are NOT cooked with wheat
our, batter, breadcrumbs, or
sauce containing any of those
These sites are not necessarily "Paleo" but will give ample
ingredients.
information for those who need to be 100% strictly gluten-free
Thank you for your help!
celiac.com celiaclife.com elanaspantry.com
celiac.org celiactravel.com glutenfreegirl.com For more gluten-guides, visit:
celiaccentral.org celiacsolution.com surefoodsliving.com www.celiactravel.com

**According to celiac.com, all distilled alcohols are gluten-free but for someone with overt Celiac Disease, avoiding alcohols ^ Cut me out and take me with you
made from wheat, barley, and rye is still recommended.

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from the book PRACTICAL PALEO
guide to: stocking a paleo pantry
Fresh is best. Shopping the perimeter of the grocery store is ideal for the bulk of your foods, but you will want
to add spices and some pantry items to your arsenal to cook up some tasty dishes and have some stand-by
foods on-hand. Some of these foods are sold in cold sections of the store and need to be kept cold despite
being packaged items.

herbs & spices fats & oils


SOME HERBS CAN BE FOUND IN BOTH FRESH AND DRIED FORMS. SEE THE FATS & OILS
INCLUDING BUT NOT LIMITED TO GUIDE FOR DETAILS
Anise Clove Lemon verbena Pumpkin pie spice Avocado oil: CP
Annatto Coriander Licorice Rosemary Bacon fat
Basil Cumin Mace Saffron Ghee
Bay leaf Curry Marjoram Sage Coconut oil
Caraway Dill Mint Sea salt Macadamia oil: CP
Cardamom Fennel Mustard Spearmint Extra-virgin olive oil
Cayenne Fenugreek Nutmeg Star anise Palm oil
Celery seed Galangal Onion powder* Tarragon Palm shortening
Chervil Garlic Oregano Thyme Sesame oil: CP
Chicory* Ginger Paprika Turmeric Walnut oil: CP
Chili powder Horseradish Parsley Vanilla
Chipotle Juniper berry Pepper, black Wasabi sauces
Chives Kaffir lime leaves Peppercorns, Zaatar
Cilantro Lavender whole black Coconut aminos*
Cinnamon Lemongrass Peppermint (soy-replacement)
Fish sauce
(Red Boat brand)
canned & jarred Hot sauce (gluten-free)
Mustard (gluten-free)
INCLUDING BUT NOT LIMITED TO Vinegars: apple cider*,
Anchovy paste Fish roe Salmon - wild Tomato paste red wine, distilled,
Applesauce* Herring - wild Sardines - wild Tomato sauce rice and balsamic
Capers Olives Sun-dried Tuna - wild (avoid malt vinegar)
Coconut milk* Oysters tomatoes
Coconut water/ Pickles Sweet potato
Juice* Pumpkin Tahini beverages

nuts, seeds & dried fruit Green tea


Herbal tea
Almonds Coconut*: Dried currants Pine nuts Mineral water
Almond butter shredded, flakes Dried figs* Pistachios* White tea
Almond flour Dates Dried mango* Pumpkin seeds Organic coffee
Banana Dried apples* Dried pineapple Sesame seeds
chips (check Dried apricots* Dried Sunflower seeds treats & sweets
ingredients) Dried raspberries Walnuts
Brazil nuts blueberries Hazelnuts FOR OCCASIONAL USE
Chestnuts Dried Macadamia nuts Carob powder
Coconut butter* cranberries Pecans Cocoa powder
Honey
Maple syrup
add your own! Molasses
Dark chocolate
MAYBE YOU HAVE FAVORITE ITEMS NOT LISTED ABOVE THAT YOU KNOW ARE PALEO-
FRIENDLY; WRITE THEM IN TO USE THIS AS A SHOPPING LIST

NOTES
CP = cold-pressed
bold = nightshades
italics = goitrogenic
* = FODMAPs (p.115)

Buy as many of your


pantry items as possible
in organic form.

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