Dr Poon's Metabolic Diet- Phase 1 Ovolactovegetarian (2019)

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Dr Poon's Metabolic Diet- Phase 1 Ovolactovegetarian (2019) Ob~ective: To lose S to 8 pounds of water and fat within two weeks by eating a diet that is low in sugar, starch, bad fat (saturated and trans fat), and sodium (salt). No alcohol allowed. Keep sodium to below 170 mg per serving. This handout is written for vegetarians who use egg and dairy products. If you are a vegan, you need to make further adjustments. You should include protein (need 40 to 60 gm per day), omega-3 (need 1 to 1.5 gm per day) and omega-6 every time you eat. These nutrients are ESSENTIAL to maintaining good health. 1. Foods that you can eat until full and you can eat them anytime of the dav: • Egg whites. Egg white is pure protein without fat, cholesterol or carbohydrate • Lite Tofu • Textured Soy Protein, Soy Curls® • Textured Vegetable Protein • Nutritional yeast. Ingredient: Inactive yeast • Green leafy vegetables. As long as it is green in color and is the leafy portion, you can eat it. Too many types to list individually. Visit your grocery store. Cabbage is allowed but not brussel sprouts because sprouts are higher in carbohydrate content • Olive oil and canola oil only and no coconut oil • Sweetener. Erythritol (the best), Xylitol and stevia are allowed. They are natural sweeteners (if you worry about chemical compounds). You can also use

Splenda® • Diet drinks, including diet pop, Splenda® flavored drink mix, Crystal Light® or similar products, diet iced tea, coffee, black tea, herbal tea and green tea. Preferably the kind with the lowest sodium content • Jell-0 Light® or similar products such as flavored nat.iral gelatin (but not Jell-0 pudding) • Calorie free fruit spread, e.g. Walden Farms®. Sugar-free jams, don't use "No sugar added" jam • Nu-pasta®, Shirataki® or Tofu Shirataki® or Miracle® noodles, or Better than Pasta® products (they are mainly fiber, without sugar or starch) • • •

Konjac rice® Low-sodium vegetable bouillon Spices and herbs as long as they do not contain salt. For example, black pepper, white pepper, paprika and curry powder

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Calorie free or low carb mayonnaise or aioli Xanthan gum or guar gum (vegetable-based thickeners) to thicken your soup or gravy if needed

2. Foods that you can eat some dailv. However, you need to be careful with the quantity: • • • •

Egg yolk. 1 per day (eat egg yolk only occasionally if you have elevated serum cholesterol) Calorie-free or low-carb dressings, BBQ sauces, ketchup. 1 tsp per serving unless otherwise noted Soy creamer. 5 ml ( 1tsp) per regular cup of coffee or tea . Other fresh vegetables. Not more than a total of four cups of artichoke heart, asparagus, cauliflower, celery, cu~umber, mushrooms, green bell peppers, green omon, broccoli, green (string) bean, wax bean, zucchini, bean sprouts, and eggplant per day. You do not have to physically measure them. We want you to know that these vegetables have higher carbohydrate contents than green leafy vegetables. Hence, they are not all you can eat. . Noie" that there is no com, tomato, peas, or legumes (lima bean, kidney bean, lentil bean, etc.) allowed, with the exception of soy bean and its products and a small amount

of chickpea (see below)

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Ginger, lemon, lime and garlic for cooking Less-sodium soy sauce such as Kikkoman® and Half Salt® (50% sodium and 50% potassium salt) to taste Sugar-free Popsicle or Freezies. One per serving and can have 3-4 servings per day Black soy beans,¼ cup Roasted soy beans, l oz Soy meat, l serving per day, watch the sodium content, it should be less than 230 mg of sodium per serving Natto®aka ferme!}ted soy beans, 2 tbsp Senna tea, l bag per day as needed for the occasional constipation Soy or Egg or Whey protein shake, should be close to 0g net carb per scoop, ½-1 scoop per serving, up to twice a day. Pea protein shake is not as nutritive Unsweetened soy milk 1 cup, or unsweetened almond milk l cup Powdered Peanut Butter (PB2) l tablespoon of powder B complex vitamins Iron supplement if needed

You are allowed to use the snacks on the following list up to three times per day but you can only consume one snack at a time and should be three to four hours apart before you snack again. There are many other snacks allowed, follow the serving size list or store instructions: • • • • • • • • • • • • • •

Nuts, unsalted - almond (10 whole), or walnut (6 halt), or pecan (6 halt), or pistachio (12 whole) Sunflower seed, unsalted - ¼ cup Low-fat low-carb hummus dip or chickpeas, 2 tbsp Low-carb Bran Crispbread®, 2 pieces Low-carb high-protein Powerflax bread® or other low-carb b,cad (Power Slice, Carbwise), l slice or l whole low-carb wrap or l whole low-carb pita. Low-carb high-fiber bagel or Cinnamon Bun or Donut, ½ piece only. Low-carb muffin mix, l serving. Sugar-free and fat-free gum, mint, gummy bears, candy, marshmallow, meringues and chocolate. Limit to 10g of sugar alcohols per serving. You can have 1 serving every 4 hours Low-carb and low-fat cookie, macaroon or biscotti, l piece Sugar-free Halva, l serving Smaps® Cereal or Sensato Granola®, 114 cup. Eat it dry, or use cold coffee or½ scoop of protein shake, half a cup of unsweetened soy or almond milk Low-carb, low-fat protein bar (Grenade, CarbWise, Chocorite etc.), l bar NatureBites®, nut & seed snack, 3 pieces Low-carb, low-fat, high-protein Carbquik® bake mix,¼ cup. Can make pancakes, biscuits, cookies Low-fat, low sodium and low-carb cheese products (Allegro®) and low-carb cheese cake, 1 serving

3. Foods that you should avoid (do not eat) on the Pbs.s~ 1 ovolactovegetarian diet: • Foods with high salt content (more than 170 mg of sodium per serving). Most canned foods, non-diet sauces, and pickled foods. These restrictions are particularly important for people who are suffering from. lrigh blood pressure, diabetes, water retention, congestive heart failure, or declined kidney function • Any vegetables that are grown underneath tbi: :r:no,md (root vegetables store lots of starches). YOl~ may use garlic and ginger in your cooking • Most dairy and non-dairy products such as regular milk, cheese, cottage cheese, yogurt, etc. Small amount of cream (5-10%) is allowed for coffee and tea (milk has higher sugar content than cream. One cup of milk contains three teaspoons of sugar called lactose) • Breaded foods or deep-fried foods (pan-frying using canola oil is allowed) • Sugar. Including glucose, fructose (fruit), sucrose (table sugar, honey), galactose (beets), maltose (beer), lactose (milk)

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Regular flour products such as cereal, bread, pasta, ordinary noodles (including whole wheat, spelt, quinoa, rice, etc.) Starches such as potato, yam, rice, dry beans (legumes) and their products Fruits. You may use some lemon and lime for cooking and in your drinks Juices or alcohol (empty calories), all kinds

Drink enough fluids so that your urine appears pale yellow. Just look at the color of the urine every time you void. If its color is dark yellow, you need to drink more. If its color is very pale yellow, you can stop drinking. Do not over-drink. The carbohydrate restrictions mentioned above are for Phase One Ovolactovegetarian Diet only. We will be adding more carbohydrate to your diet when you are promoted to the Phase 2 Ovolactovegetarian or the Phase 3 diet (maintenance). Your doctor will let you know when you should go to the Phase 2 or Phase 3 Ovolactovegetarian diet. It is individualized. Eat only the right kinds offood and do not over eat. No need to count calories. You should include some protein every time you eat. If you do not know if you should eat a certain food item that you could not locate in this handout, the answer will be - do not eat it. Bring that particular item to show to the doctpr at your next visit. You can also ask the online support group. One hundred percent compliance is needed to be successful. This is a radical change in your eating habit, if you cannot eat as directed, let the doctor know and try other programs instead. This is a voluntary program. You have no obligation to do this diet. If you have doubt about this diet, please discuss this diet with your personal physician first before attempting this diet. "Yo-yo dieting is worse than no dieting". This is to remind you that the consent you signed has given the supervising physician the right to discharge you from the program if you do not follow the principles of this diet plan. Please make sure you understand the instructions mentioned above. The doctor is here to help you. However, we can only help those who help themselves. Your doctor will discuss dietary supplements, emotional eating, food cravings, food addiction, sleeping habits, food label reading and exercise with you in the future visits. You need to build muscle to help you to bum fat. Most vegetarians have low muscle mass, leading to low metabolic rate.

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If you experience any side effects while on the diet (highly unusual), call the dime to book an appointment to see one of our doctors. We are not allowed to give out any medical opinions over the phone or online.

The staff of the Ontario Nutritio~t.~~rufil!:any Inc. (ONS} (an independent business) located inside this clinic can help you with choosing the right kinds of diet food products. There is no obligatio~ t.n purchase. It is strictly for your convenience and variety. Our diet book and cookbook are available at the store. Physiotherapy, sleep clinic and exercise programs in the clinic are run by an independent company not related to Dr. Poon, and your participation in those programs is totally voluntary. Optional and Disclaimers:

If you wish to learn more about this diet program, you can read the Blog posts at www.poondiet.com. There are many self-help groups (Facebook) run by patients and the Ontario Nutrition Company, and you can join them for free and post questions about the diet. Occasionally there are seminars given by Dr. Poon himself to teach patients and the general population about nutrition and label reading. Watch for them at the clinic's bulletin board or his website. You can continue to do your regular exercise and take your usual vitamins. Ask your questions before you go home today. If you do not lose the desirable amount of weight while on this phase of the diet, you can do a food diary (write down everything you put into your mouth. Do not write the quantity) and show it to the doctor at your next appointment. You can also take a picture of your meal for convenience of record.

Sample Meal Plan - Phase 1 Ovolactovegetarian: Items in bold are available for purchase at the Ontario Nutrition Company Store (ONS) located in this office. Items in italics are recipes found in Dr Poon's Metabolic Diet Cookbook, available at the Ontario Nutrition Company Store (ONS). These are sample meal plans to give you some ideas. You can pick and choose as needed. Many more recipes are available online in the support groups. Not more than 3 snacks per day.

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Many of the specialty low-carb items mentioned above are difficult to find. For example, the low-carb flaxseed bread is not just any flaxseed bread that you can find in regular supermarket. Learn to read the food label in the future appointments. This sample meal plan is for reference only. You do not have to follow it completely.

Breakfast

Lunch

Day 1 Vegetable and Egg White omelet. Low-carb BranCrispbread (2 pcs) with Waldenfarms or Nature's Hollow fruit spread, Coffee or Tea (may use sweetener and 1 tsp cream per serving)

3 oz veggie meatballs (make with Fibre Sprinkles and TSP), salad with Fresh Dress dressing or Garlic Box dressing, 2-3 pcs Nature's Bites

Day2 Whey Protein Shake, Half of a Low-carb Donut or Cinnamon bun Coffee or Tea with sugar free Nature's Hollow honey

Day3 Vegetable Soup 1 slice Low-carb Powerflax bread with Powdered Peanut Butter (PB2), Coffee or Tea

0ay4 ¼ cup Smaps cereal OR Sensato granola (use½ cup sugar-free almond milk or with ½ scoop Egg/Soy/Whey Protein Shake) OR Sensato Hot Cereal

Tofu or veggie meat NuPasta Stir-fry noodles, Sugar-free Halva Diet beverage

Green salad with 2 tbsp roasted Edamame Diet beverage

NuPasta stir-fry with mix vegetables and Soy Curls, 30 g Allegro Cheese Diet beverage

Diet beverage

Snack

Half of a Low-carb Donut or 10 almonds

Dinner

Steamed broccoli, green peppers, etc ... Pan-fried Bean Curd Wrap, Low-carb steamed egg custard, Decaf coffee or tea (regular coffee or tea if you do not have a sleeping problem)

Half cup of kale chips or½ bag Quest protein chips Scrambled eggs Shepard's Pie with ' with mushroom, cauliflower and TSP, chickpea salad, 7 salad with zero Sugar-Free calorie/low-carb Fresh Dress dressing, Meringues Decaf coffee or 1 sugar-free Lilly's macaroon or biscotti, tea Decaf coffee or tea

Sugar-free Kisko Freezies

Days 1 scoop Whey Protein Shake, Grilled cheese made with Allergo Cheese 4% with Powerflax bread Coffee or Tea

Curry Tofu or veggie meat or Soy Curls with Better than Pasta 2 celery stalks with 1 tbsp wild garden hummus dip, Diet beverage Chopped cucumbers Jell-O lite or two Parm Crisp parmesan crackers and green bell pepper 2 pcs sugar-free Marshmallow melted over 2 pcs Low-carb Bran Crispbread, Vegetable curry with Miracle Rice Decaf coffee or tea

Mixed green salad with 2 tbsp Walden Farms dressing Mashed Cauliflower 3 pieces flax crackers, Decaf coffee or tea

Day6 Low-carb Bran Crlspbread (2 pieces) with 20g Allegro cream cheese, 1 fried egg Coffee or Tea

Roti make from Powerflax and/or Lupin flour or 1 Mama Lupes Wrap, Unsweetened soy milk

Salt-free pickled vegetables or ½ piece of Diet Cheese Cake Boiled Gai Lan (Chinese Broccoli) with Oyster Sauce, Mashed cauliflower, Egg-drop soup with mushroom, Sugar-free Torino chocolate 2 pcs) Decaf coffee or tea