Diets – Chewfo food lists

For these diets and healthy eating recommendations, you can click on the link below to see the Chewfo summary of what to eat and foods to avoid / food list:

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The 2-Day Diet (2013) by Dr. Michelle Harvie & Professor Tony Howell

• 2 days restricted diet: low calorie, high protein, low carb, low fat, limited dairy.
• 5 days “unrestricted” diet: moderate calorie, moderate protein, unprocessed carbs, low fat, limited dairy.

 

 

The 20/20 Diet (2015) by Dr. Phil McGraw

• Cycling diet with 3 phases per 30-day cycle.
• Focus on 20 power foods to boost metabolism and make you feel full.
• Eat 4 times a day, with protein, produce, fat, and starch with each meal.
• Phase 1 only 20/20 foods; phase 2 introduce a few other foods, phase 3 introduce a wider range; maintenance diet plan your own meals.
• Avoid (except in permitted splurges): processed foods, non-whole grains, sugar, artificial sweeteners, red meat, full-fat dairy, alcohol.

The 4-Hour Body (2010) by Timothy Ferriss

• Several diet alternatives including a slow-carb diet.
• Avoid carbs, processed foods.
• Avoid variety.
• One binge day a week.

The 5:2 Diet Book (2012) by Kate Harrison

• Intermittent fasting.
• 5 days unrestricted.
• 2 days calorie restriction to 500 calories a day for women or 600 calories a day for men.

10-Day Green Smoothie Cleanse (2014) by JJ Smith

• 10-day detox/cleanse made up of green leafy veggies, fruit, and water.
• Either full cleanse (green smoothies and light snacks) or modified cleanse (green smoothies and snacks and a non-smoothie meal a day).

 

The 17 Day Diet (2011) by Mike Moreno

• 4 stages, progressively less restrictive.
• Start with high lean protein, high non-starchy vegetables, probiotics, no carbs.
• Add unprocessed starch and slowly increase fat, then add other whole grain starches.

 

The 22-Day Revolution (2015) by Marco Borges

• Eat whole plant foods – vegetables, fruits, grains, legumes, nuts and seeds.
• Aim for 80-10-10 – 80% unprocessed carbohydrates, 10% fat, 10% protein.
• Avoid animal products, processed and refined foods, sugars, artificial sweeteners.

 

The 100 (2013) by Jorge Cruise

• Sugars and carbs limited to 100 Sugar Calories a day.
• Eat proteins, vegetables, and fats – these are “freebies” – portion size suggestions only.

 

 

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The Anti-Anxiety Food Solution (2011) by Trudy Scott CN

• Avoid sugar, processed foods, and caffeine.
• 3 levels of diet to test for food sensitivities, and another diet to reintroduce traditional foods.
• Potential triggers for anxiety: gluten-containing grains, dairy, gluten-free grains, starchy vegetables, legumes.

 

The New Atkins Diet Made Easy (2013) by Colette Heimowitz

• 4 phases, avoid sugar and processed carbs on all.
• Induction phase 1 eat proteins, foundation vegetables, fats.
• Add unprocessed carbs one type at a time using the Carb Ladder; find carb tolerance.

 

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The Beauty Detox Foods (2013) by Kimberly Snyder

• Detox diet.
• Mostly plant-based foods, often raw.
• More vegetables and fewer animal products.
• Drink a green smoothie or juice every day.
• Avoid dairy.

The Belly Fat Diet (2012) by John Chatham

• Eat frequently – low-fat protein, vegetables, fruits, nuts, seeds, & oils.
• Limited whole grains, sweet treats, & beef.
• Cheat once a week, moderately.

 

The Blood Sugar Solution (2012) by Mark Hyman

• Eat natural, unprocessed foods.
• Eat moderate amounts of low-glycemic-load carbs.
• Avoid dairy and gluten during the program to allow the gut to heal.
• Basic and advanced programs.

The Blood Sugar Solution 10-Day Detox Diet (2014) by Mark Hyman

• Preparation phase: Come off caffeine, alcohol, sweetened beverages, and processed foods.
• 10-day detox: eat unprocessed foods, no gluten, grains, dairy, or beans (basically a paleo diet).
• Transition and plan for life.

 

The Blue Zones Solution (2015) by Dan Buettner

• Eat whole foods, mostly plant-based.
• Eat until you’re 80% full.
• Avoid processed foods.

The Body Book (2014) by Cameron Diaz

• Eat whole, unprocessed foods.
• Eat protein throughout the day, whole carbs, unsaturated fats, veggies and fruits.
• Drink lots of water.
• Avoid fast foods, processed foods, added sugars, saturated/trans-fats.

Brain Maker (2015) by David Perlmutter

• Eat a diet high in prebiotics, probiotics, fermented foods, low-carb foods, gluten-free foods, and healthful fat.
• Limit starchy foods.
• Avoid gluten, sugar (especially fructose), processed foods.

 

Breaking the Vicious Cycle (1994) by Elaine Gottschall

• Specific carbohydrate diet^TM/SCD for intestinal health.
• Avoid starches and complex sugars.
• Slowly introduce laxative foods after symptoms improve.
• Eat unprocessed foods.

The Bulletproof Diet (2014) by Dave Asprey

• Drink “Bulletproof Coffee” for breakfast every day.
• Eat lots of vegetables, approved fats, some grass-fed protein.
• Avoid sugar, gluten, corn, dairy.
• Test to see which foods you’re sensitive to.

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The China Study (2006) by T. Colin Campbell & Thomas M. Campbell

• Vegan plant-based whole foods.
• High fiber.
• Limit refined carbohydrates, added vegetable oils, fish.
• Avoid meat, poultry, dairy, eggs.

Choose More, Lose More for Life (2013) by Chris Powell

• Carb cycling between alternate high carb and low carb days – 4 patterns so you can find one that meets your needs.
• Portion control.
• High protein, whole foods, low processed foods.

 

Choose to Lose (2012) by Chris Powell

• Carb cycling between alternate high carb and low carb days.
• Portion control.
• High protein, whole foods, low processed foods.

 

Clean (2009/2012) by Alejandro Junger

• Cleansing/detox diet.
• Eat vegetables and fruits, pastured/wild animal protein, non-gluten grains.
• Some liquid meals.
• Avoid processed foods, gluten, corn, dairy and eggs, pork and shellfish, soy, alcohol.

Clean Gut (2013) by Alejandro Junger

• 80% greens and vegetables, 20% protein and good fats.
• Avoid starches, beans, most fruits, dairy, grains, factory meats, sugars, alcohol, caffeine.
• Food combining.
• Add back gluten and dairy to test them.

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The Daniel Plan (2013) by Pastor Rick Warren, Daniel Amen MD, and Mark Hyman MD

• Eat nonstarchy vegetables, animal or plant proteins, healthy starch or whole grain, and some fruit.
• Avoid processed foods, sugars, and fake food substances.
• Optional detox.

 

The DASH Diet Weight Loss Solution (2012) by Marla Heller MS RD

• 2 phases, no starch or fruit or milk then low starch.
• Nonstarchy vegetables, lean proteins, beans, dairy, nuts and seeds, monounsaturated fats.
• Low processed foods.

 

The Digest Diet (2012) by Liz Vacariello

• 3 stages.
• High produce, high fiber; calorie control.
• Lean protein and low-fat dairy.
• Low processed foods, low bad fat / high MUFA and PUFA.

The Doctor’s Diet (2014) by Travis Stork MD

• Unprocessed, moderate-portion diet in 3 stages.
• Generous amounts of fiber-rich vegetables, legumes, and fruits.
• Moderate amounts of lean protein, healthy fats, and whole grains.
• Low in sugar, simple carbohydrates, unhealthy fats, and sodium.

Drop the Fat Act and Live Lean (2012) by Ryan D. Andrews

• Vegan whole foods.
• Changing eating habits.

 

Dropping Acid: The Reflux Diet (2010) by Jamie Koufman MD, Jordan Stern MD, and Marc Bauer

• Low fat, low acid.
• Avoid other acid reflux trigger foods.

 

 

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Eat Right 4 Your Type / Eat Right For Your Blood Type (1996) by Dr. Peter J. D’Adamo

• Blood type O similar to paleo, low-carb, and gluten-free diets.
• Blood type A similar to macrobiotic, vegetarian, and vegan diets plus wheat-free.
• Blood Types B and AB are combinations.

 

Eat to Live (2003/2011) by Joel Fuhrman

• Vegan/near-vegan, mostly raw.
• High nutrient density.
• No oil, no/low processed food.
• Low calorie, low protein, very low fat.
• In the short term – low starchy vegetables and whole grains.

Eat to Win, Eat to Lose (2013) by Rachel Beller MS RD, nutritionist/dietitian on The Biggest Loser

• High fiber, including vegetables, fruits, and limited whole grains.
• Vegetables/salads as a high proportion of your plate.
• Lean protein, low fat.
• No sugar, no processed carbs.

Eating on the Wild Side (2013) by Jo Robinson

• How to select and prepare vegetables and fruits for maximum nutrition.

 

 

Effortless Healing (2015) by Dr. Joseph Mercola

• Minimal to no consumption of grains and sugars, including complex carbs.
• Consume fruit in moderation – limit fructose.
• Eat raw organic vegetables, healthful fats, and grass-fed/pastured organic proteins; drink plenty of water.
• Intermittent fasting – eat in an 8-10 hour period each day

The End of Diabetes (2013) by Joel Fuhrman

• Eat lots of salads and vegetables; also legumes, some fruits, nuts, and seeds – at least 85% of caloric intake from plants.
• Minimize fish and white meat poultry.
• Avoid red meats, eggs, and oils/fats.

 

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The Fast Diet (2013) by Michael Mosley and Mimi Spencer

• Intermittent fasting.
• 5 days a week eat what you want.
• 2 non-consecutive days limit to 500 calories a day for women, 600 calories a day for men.

The Fast Metabolism Diet (2013) by Hayley Pomroy

• Diet confusion, cycling diet with a change in strategy every few days.
• No wheat, corn, dairy, soy, sugar, caffeine, alcohol, dried fruit or fruit juices, artificial sweeteners, fat-free “diet” foods.

 

Fat Chance (2013) by Robert H. Lustig

• Eat intact whole grains, eggs, meat, nuts and seeds, dairy, beans, fruits, vegetables.
• Limit fatty and slightly processed foods.
• Avoid sugars, especially fructose, and sugary / processed foods.

 

Fit2Fat2Fit (2012) by Drew Manning

• Low-fat, low-carb, calorie-controlled.
• Eat lean protein, vegetables, and fruits.
• Introduction phase, then slowly introduce more unprocessed carbs.

 

The Food Babe Way (2015) by Vani Hari

• Eat real organic foods, mostly raw, and limit animal proteins.
• Start every day with warm lemon water and a green drink.
• Avoid foods containing chemicals, fast food, sugar, and white flour; limit alcohol.

 

Forks Over Knives (2011) edited by Gene Stone + (2014) diet plan by – Alone Pulde MD and Matthew Lederman MD

• Vegan.
• Eat fruits, vegetables, legumes, whole grains.
• Limit lightly-processed whole foods.
• Avoid all meat (including fish), dairy, and eggs, as well as processed foods.

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GAPS diet – see Gut and Psychology Syndrome

Grain Brain (2013) by David Perlmutter MD

• Improving brain health.
• Eat a diet high in healthy fats, naturally raised animal proteins, vegetables.
• Low carbohydrate and low fruit.
• No processed carbs or sugars.

The Great Cholesterol Myth (2013) by Jonny Bowden PhD & Stephen Sinatra MD

• Heart health.
• Eat more wild salmon, grass-fed meat, vegetables, nuts, beans, berries, cherries.
• Avoid sugar, soda, processed carbs, processed meats, trans fats, excess vegetable oils.

 

Gut and Psychology Syndrome GAPS (2004/2010) by Dr. Natasha Campbell-McBride MD

• Extreme elimination/reintroduction diet designed as a natural treatment for behavioral and other issues.
• GAPS introduction diet – 6-stage introduction of basic foods.
• Full GAPS diet – Restrictive diet for about 2 years or until conditions have healed – unprocessed, grain-free, sugar-free, low-starch.
• Coming off the GAPS diet – Reintroduction of other foods.

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The Healthy Green Drink Diet (2011) by Jason Manheim

• Not a diet per se.
• Suggests having green juices and green smoothies to supplement what you usually eat.
• Eat at least one green drink a day, preferably before a meal.

 

The Hormone Cure (2013) by Sara Gottfried

• Whole unprocessed foods.
• Organic, in season, grass-fed/wild.
• Limit or eliminate caffeine and alcohol.
• Specific guidelines for different hormonal issues.

 

How Not to Die (2015) by Michael Greger MD

• Eat unprocessed plant foods – beans/legumes, berries, other fruits, cruciferous vegetables, greens, other veggies, flaxseeds, nuts, turmeric, whole grains.
• Minimize processed plant foods and unprocessed animal foods.
• Avoid ultra-processed plant foods and processed animal foods.

 

Hungry Girl to the Max! (2013) by Lisa Lillien

• Avoid full-fat foods.
• Low-calorie.
• Processed “fat-free,” “low-fat,” “low calorie,” “sugar-free” and “low sugar” foods.

 

 

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I’m Too Young for This! (2013) by Suzanne Somers

• Perimenopause guidelines.
• Eat fresh, whole, unprocessed foods.
• Gluten-free and dairy-free may be best.
• Avoid processed foods, white flour, sugar, artificial additives.

It Starts with Food (2012) by Dallas & Melissa Hartwig

• Paleo, explained as healthy eating rather than ancestral eating – elimination then reintroduction diet to find out your sensitivities.
• • Eat high-quality meats / animal proteins, vegetables, fruits, and fats.
  • Avoid sugars and sweeteners, alcohol, seed oils, grains, legumes, most dairy, highly processed foods.
  • Eat 3 times a day, avoid snacking.

It’s All Good (2013) by Gwyneth Paltrow and Julia Turshen

• Recipes for detox and other diets.
• Eat whole foods, veggies, lean protein, non-gluten grains.
• Avoid gluten, dairy, eggs, white flour, sugar.

 

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Jumpstart to Skinny (2013) by Bob Harper

• Very low-calorie diet for 3 weeks.
• Calories 40% protein 40% carbohydates 20% fat.
• Lots of vegetables.
• No grains after breakfast.
• Follow with The Skinny Rules for further weight loss.

The Liver Cleansing Diet (1996/2003/2008) by Sandra Cabot

• 3-stage 8-week detox diet.
• Dairy-free, mostly vegetarian, minimally processed, high fiber, low fat.
• A lot of raw veggies and fruit, juices.

 

Living the Good Long Life (2013) by Martha Stewart

• Longevity diet as part of general guidelines for older people.
• Plant-based foods (vegetables, beans, whole grains, and nuts and seeds), good fats, calcium-rich ingredients, seafood, and lean animal proteins.

 

 

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The Master Cleanser (1976) by Stanley Borroughs

• Detox diet, usually known as The Master Cleanse or the Lemonade Diet.
• For 10-40 days, drink only lemonade prepared in the way described, no food.
• Recommends steps for coming off the cleanse, and then a vegan lifetime diet.

 

The Mediterranean Diet Cookbook (2013) by Rockridge Press

• Eat fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, spices, seafood.
• Limit cheese and yogurt, poultry, eggs, wine.
• Avoid or eat rarely meat, sweets foods, soft drinks, processed foods, fast food.

 

My Beef with Meat (2013) by Rip Esselstyn

• Unprocessed, whole foods – whole grains, vegetables, fruits, legumes.
• Vegan – no meat, poultry, eggs, dairy; low fat, no oil.

 

 

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Nutrition and Physical Degeneration (1939) by Weston A. Price MD

• Eat animal foods (dairy products, seafood, meats), especially animal fats.
• Watch the quality of the animal foods you eat.
• Eat whole grains, freshly ground; eat green vegetables liberally.

 

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The Omni Diet (2013) by Tana Amen

• 70% calories from plant foods, 30% from protein.
• Eat nonstarchy vegetables, protein from naturally raised animals.
• Limit grains, legumes, fruit; unprocessed, no sugar.
• Eliminate gluten, dairy, soy, corn.
• 4 phases

The Overnight Diet (2013) by Caroline Apovian MD

• 1 day a week smoothies only.
• 6 days a week high protein, high fiber, low fat.
• Cycle until you reach your goal weight, then follow the lifetime diet.

 

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The Paleo Diet (2002/2010) by Loren Cordain

• Eat unlimited non-starchy vegetables, fruits, and lean proteins.
• Avoid dairy, cereal grains, legumes, starchy vegetables, salt, fatty meats, sugar, fruit juices, bad fats.
• 3 levels.

 

The Paleo Cure (2013) by Chris Kresser

The Plan (2013) by Lyn-Genet Recitas

• Elimination/rotation diet that tests your reactions to food to check what foods work with your body chemistry.

 

 

Plan D (2013) by Sherri Shepherd

• Losing weight and beating diabetes.
• High fiber, low fat, low glycemic.
• Eat your veggies, lots of water.
• Portion control and plate proportions.
• Eat every 3 hours.
• Occasional indulgences.

Power Foods for the Brain (2013) by Neal Barnard

• Eat vegetables, whole grains, legumes, fruit.
• Vegan, plant-based – no meat, poultry, eggs, dairy, fish.
• Very little fat – limited vegetable oil, limited nuts and seeds.

 

Practical Paleo (2012) by Diane Sanfilippo

• Paleo with exceptions and with guidelines for different conditions.
• Eat unprocessed proteins and vegetables.
• Limited dairy and eggs for some people.
• No grains, no legumes, no processed foods, no refined sugars, no processed fats.

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Relish (2013) by Daphne Oz

• Eat fresh foods, lots of produce; organic, local.
• Limit carbohydrates (especially refined carbs) and animal products.
• No GMO, pastured, unprocessed.

 

Rich Food, Poor Food (2013) by Jayson & Mira Calton

• Grocery GPS.
• Choose fresh, local, unpasteurized, organic foods that have been raised naturally.
• Avoid unnatural ingredients and foods that deplete micronutrients; avoid wheat.

 

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SHRED (2012) by Ian K. Smith

• Diet confusion by changing your dietary mix regularly.
• Low calorie, low fat, some liquid meals.

 

The Skinny Rules (2012) by Bob Harper

• High vegetable, protein, and fiber.
• No animal foods 1 day/week.
• Avoid processed foods.
• 1 splurge meal/week.

The South Beach Diet Gluten Solution (2013) by Arthur Agatston

• 4 week program avoiding gluten while following the basic principles of the South Beach Diet.
• Reintroduce gluten and see how you react to it.

 

The Starch Solution (2012) by John & Mary McDougall

• Vegan
• High-starch, very-low-fat, low protein
• Low processed foods

 

Sugar Crush (2015) by Dr. Richard P. Jacoby and Raquel Baldelomar

• Avoid all processed foods, added sugars, and sweeteners.
• Plan A – very low to zero carbohydrates, grass-fed protein, grass-fed fats.
• Or Plan B – variety of fruits and vegetables with low to moderate glycemic levels, limited grass-fed protein and dairy.

 

Super Immunity (2011) by Joel Fuhrman

• Vegan/near vegan, unprocessed foods.
• Concentrate on green vegetables, onions, mushrooms, berries, beans, seeds.
• High nutrient density, high ANDI scores.

 

Super SHRED (2013) by Ian K. Smith MD

• 4-week very rapid weight loss diet.
• Low/varied calories, high nutrient.
• Prescriptive meal plan with some flexibility.
• Follow with SHRED diet for further weight loss.

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Thyroid Healthy (2014) by Suzy Cohen RPh

• Eat a paleo-like diet – low carbohydrate, gluten-free, high protein, vegetables, seaweed, real salt.
• Limit cruciferous vegetables.
• Avoid processed foods, caffeine, alcohol, soy, vegetable oil.

 

True Food (2012) by Andrew Weil MD, Sam Fox, and Michael Stebner

• Plate proportion, large amounts of vegetables.
• Fish and grass-fed beef/bison.
• Truly wholegrains – grains, not flour made from whole grains.
• Mainly organic, local, seasonal.
• Avoid processed foods, excessive animal fat.

Trust Your Gut (2013) by Gregory Plotnikoff MD & Mark Weisberg PhD

• Healing IBS and chronic digestive problems.
• Recognize reactive foods such as wheat, dairy, corn, nightshades, legumes.
• Test reactivity with elimination and rotation diets.

 

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VB6 (2013) by Mark Bittman

• Eat vegan before 6pm, mostly produce.
• After 6pm also eat animal protein and slightly processed foods.
• Try to avoid processed foods – if you do have them, limit them to after 6pm.

 

The Virgin Diet (2012) by JJ Virgin

• Elimination diet.
• Avoid the top 7 high-food intolerance foods – gluten, soy, dairy, eggs, corn, peanuts, sugar and sweeteners – then introduce some of them to see how you react.
• Unprocessed foods.
• 1-2 meals per day are shakes.

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What to Expect When You’re Expecting  (1984-2004) by Heidi Murkoff and Sharon Mazel

• Get enough “Daily Dozen” nutrients every day – protein, produce, whole grains and legumes, vitamin C, calcium, iron, fats in moderation, omega fatty acids, fluids.

 

 

Wheat Belly (2011) by William Davis M.D.

• Gluten-free, unprocessed foods including vegetables, meats, raw nuts and seeds.
• Avoid processed and sugary foods.

 

Whole (2013) by T. Colin Campbell

• Vegan, plant-based.
• High whole carbohydrates, low fat, low protein.
• Avoid heavily processed foods, animal products, added salt, oil, sugar.

 

The Whole30 (2015) by Melissa Hartwig and Dallas Hartwig

• Eat vegetables, protein, some fat.
• Eliminate alcohol, legumes, dairy, grains, sugars, processed foods.
• Reintroduce alcohol, legumes, dairy, grains to see how you react to them.
• Long term, eat mostly Whole30 foods (vegetables, protein, fat) with some conscious exceptions.

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Your Personal Paleo Code / The Paleo Cure (2013) by Chris Kresser

• Step 1: strict Paleo diet for 30 days to reset your body.
• Step 2: reintroduce foods to see how you react to them.
• Step 3: Lifetime diet – avoid foods you reacted to.

 

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Zero Belly Diet (2014) by David Zinczenko

• 7-day cleanse and lifetime eating guidelines.
• Eat vegetables, fruits, lean protein, healthy fats, nuts and seeds, legumes.
• Three meals plus smoothie plus optional snack each day.
• One cheat meal a week.
• Avoid gluten, refined grains, dairy, sugar, processed foods.