The protocol diet is a comprehensive dietary approach that emphasizes nutrient-dense foods, intermittent fasting, and lifestyle modifications. It has gained popularity for its potential health benefits, including reduced inflammation, improved insulin sensitivity, and enhanced cognitive function.
In this guide, we will delve into the fundamental principles of the protocol diet, explore its nutritional value, and discuss its potential benefits and risks. We will also provide practical tips and resources to help you implement the protocol diet into your lifestyle.
Protocol Diet Overview
The Protocol Diet is a medically supervised nutritional program designed to address chronic inflammatory conditions by eliminating certain foods and food groups that trigger inflammation.
The fundamental principle of the Protocol Diet is to identify and eliminate trigger foods that contribute to inflammation. This is achieved through a process of elimination and reintroduction, where specific food groups are removed from the diet for a period of time and then gradually reintroduced to determine which foods cause an inflammatory response.
Key Components and Their Functions
The key components of the Protocol Diet include:
- Elimination Phase:During this phase, all potential trigger foods are removed from the diet for a period of 3-6 weeks.
- Reintroduction Phase:After the elimination phase, foods are gradually reintroduced one at a time to identify which foods cause an inflammatory response.
- Maintenance Phase:Once trigger foods have been identified, they are permanently removed from the diet, and the remaining foods are consumed in a balanced and healthy way.
Nutritional Value
The protocol diet is a nutritionally balanced diet that provides all the essential nutrients the body needs. The diet is rich in protein, fiber, and healthy fats, and it is low in carbohydrates and sugar.
The macronutrient breakdown of the protocol diet is as follows:
- Protein: 30-40%
- Fat: 30-40%
- Carbohydrates: 20-30%
The micronutrient content of the protocol diet is also impressive. The diet is a good source of vitamins, minerals, and antioxidants. Some of the key micronutrients found in the protocol diet include:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Calcium
- Iron
- Magnesium
- Potassium
- Zinc
The nutritional profile of the protocol diet has been linked to a number of health benefits, including:
- Weight loss
- Improved blood sugar control
- Reduced risk of heart disease
- Reduced risk of stroke
- Improved cognitive function
- Reduced risk of cancer
Food Groups and Meal Structure
The protocol diet consists of specific food groups and a structured meal plan. Understanding these components is crucial for following the diet effectively.
Food Groups
The primary food groups included in the protocol diet are:
| Food Group | Description | Portion Size | Examples |
|---|---|---|---|
| Fruits | Fresh, whole fruits, excluding bananas, grapes, and dried fruits | 1-2 cups per day | Apples, berries, oranges, pears |
| Vegetables | Fresh, non-starchy vegetables, excluding corn, peas, and potatoes | 3-5 cups per day | Broccoli, carrots, celery, leafy greens |
| Lean Protein | Unprocessed, lean meats, fish, poultry, and beans | 4-6 ounces per meal | Chicken, fish, tofu, lentils |
| Healthy Fats | Nuts, seeds, olive oil, and avocados | 1-2 tablespoons per day | Almonds, walnuts, olive oil |
Meal Structure
The protocol diet recommends eating regular meals throughout the day, typically three main meals and two snacks.
- Meal Frequency:3 main meals and 2 snacks
- Portion Sizes:Refer to the table above for recommended portion sizes
- Meal Timing:Meals should be spaced evenly throughout the day, with no more than 4-5 hours between meals
Excluded Foods
The protocol diet excludes a wide range of foods and ingredients due to their potential to trigger inflammation and disrupt the body’s natural healing processes. These exclusions aim to reduce the intake of inflammatory substances and promote overall well-being.
Specific Exclusions
- Grains:All grains, including wheat, rice, corn, oats, and barley, are excluded due to their high gluten content. Gluten is a protein that can trigger inflammation in the gut and contribute to digestive issues.
- Legumes:Legumes, such as beans, lentils, and peanuts, are excluded because they contain lectins. Lectins are proteins that can bind to the lining of the gut and cause inflammation.
- Dairy:Dairy products, including milk, cheese, and yogurt, are excluded due to their potential to trigger allergic reactions and inflammation. Some individuals may also experience lactose intolerance, which can lead to digestive distress.
- Eggs:Eggs are excluded because they contain proteins that can trigger allergic reactions and inflammation in some individuals.
- Nightshades:Nightshades, such as tomatoes, potatoes, peppers, and eggplant, are excluded due to their content of alkaloids. Alkaloids are compounds that can irritate the gut and contribute to inflammation.
- Seeds and Nuts:Certain seeds and nuts, such as almonds, cashews, and peanuts, are excluded because they contain high levels of omega-6 fatty acids. Omega-6 fatty acids can promote inflammation in the body.
- Processed Foods:Processed foods, including packaged snacks, fast food, and sugary drinks, are excluded due to their high content of unhealthy fats, added sugars, and artificial ingredients. These substances can contribute to inflammation and disrupt overall health.
Table of Excluded Foods
| Food Group | Rationale for Exclusion | Potential Health Implications ||—|—|—|| Grains | High gluten content | Inflammation, digestive issues || Legumes | Presence of lectins | Gut inflammation || Dairy | Allergic reactions, lactose intolerance | Inflammation, digestive distress || Eggs | Allergic reactions, inflammation | Immune system reactions || Nightshades | Alkaloid content | Gut irritation, inflammation || Seeds and Nuts | High omega-6 fatty acids | Promotion of inflammation || Processed Foods | Unhealthy fats, added sugars, artificial ingredients | Inflammation, disrupted health |
Summary
The excluded foods in the protocol diet are primarily aimed at reducing inflammation and promoting gut health. By avoiding these potentially inflammatory substances, the diet aims to support the body’s natural healing processes and improve overall well-being.
Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that involves alternating periods of fasting and eating. It is a core component of the protocol diet and is believed to offer several health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
The protocol diet is a strict elimination diet that can help identify food sensitivities. If you’re looking for a more balanced approach to healthy eating, consider checking out a healthy diet meal plan . This type of plan provides a variety of nutrient-rich foods that can help you reach your health goals.
While the protocol diet can be helpful for identifying food sensitivities, it’s important to consult with a healthcare professional before making any major dietary changes.
Different Fasting Protocols
There are several different intermittent fasting protocols, each with its own unique set of benefits and drawbacks. Some of the most common protocols include:
- 16/8 fasting:This protocol involves fasting for 16 hours each day and eating within an 8-hour window.
- 5:2 fasting:This protocol involves eating normally for 5 days of the week and restricting calories to 500-600 calories on the remaining 2 days.
- Eat-Stop-Eat:This protocol involves fasting for 24 hours once or twice per week.
The best intermittent fasting protocol for you will depend on your individual needs and preferences. It is important to start slowly and gradually increase the length of your fasts over time.
Supplement Recommendations
The protocol diet encourages the use of certain supplements to enhance its effectiveness. These supplements are believed to support various aspects of health, including hormone balance, inflammation reduction, and cognitive function.
Commonly Recommended Supplements
- Omega-3 fatty acids:Essential fatty acids that support brain health, heart health, and reduce inflammation.
- Vitamin D3:A nutrient that supports bone health, immune function, and hormone balance.
- Magnesium:A mineral that supports muscle function, nerve transmission, and sleep quality.
- Zinc:A mineral that supports immune function, hormone balance, and skin health.
- Curcumin:An antioxidant found in turmeric that has anti-inflammatory and neuroprotective properties.
- Ashwagandha:An adaptogenic herb that supports stress reduction, hormone balance, and cognitive function.
Potential Side Effects
It’s important to note that supplements can have potential side effects, especially when taken in high doses. Always consult with a healthcare professional before taking any supplements, especially if you have any underlying health conditions or are taking medications.
Protocol diets are restrictive eating plans that aim to cleanse the body and promote weight loss. They often involve eliminating certain food groups, such as carbohydrates or fats. One popular protocol diet is the hcg diet, which combines a very low-calorie diet with injections of human chorionic gonadotropin (hcg).
Learn more about the hcg diet journey here. While protocol diets can lead to short-term weight loss, they are often difficult to maintain and can have negative health consequences.
Supplement Summary Table
| Supplement | Purported Benefits | Potential Side Effects |
|---|---|---|
| Omega-3 fatty acids | Brain health, heart health, inflammation reduction | Fishy aftertaste, nausea, diarrhea |
| Vitamin D3 | Bone health, immune function, hormone balance | Toxicity (in high doses), nausea, headache |
| Magnesium | Muscle function, nerve transmission, sleep quality | Diarrhea, nausea, stomach upset |
| Zinc | Immune function, hormone balance, skin health | Nausea, vomiting, headache |
| Curcumin | Anti-inflammatory, neuroprotective | Stomach upset, diarrhea, headache |
| Ashwagandha | Stress reduction, hormone balance, cognitive function | Stomach upset, diarrhea, drowsiness |
Potential Health Benefits
The protocol diet has gained recognition for its potential health benefits, which include:
Reduced Inflammation
Chronic inflammation is linked to various health issues. The protocol diet emphasizes anti-inflammatory foods such as leafy greens, berries, and fatty fish, which may help reduce inflammation throughout the body.
Improved Insulin Sensitivity
Insulin resistance is a precursor to type 2 diabetes. The protocol diet focuses on whole, unprocessed foods that promote insulin sensitivity, aiding in glucose metabolism and reducing the risk of insulin resistance.
Enhanced Cognitive Function
The protocol diet provides essential nutrients for brain health, including omega-3 fatty acids, antioxidants, and vitamins. Studies have shown that adhering to the protocol diet may improve cognitive function, memory, and reduce the risk of age-related cognitive decline.
Weight Loss and Improved Body Composition
The protocol diet emphasizes nutrient-rich, whole foods that promote satiety and reduce cravings. By reducing processed foods, sugar, and unhealthy fats, the protocol diet can support weight loss and improve overall body composition.
Potential Risks and Considerations: Protocol Diet
While the protocol diet may offer potential health benefits, it’s essential to be aware of potential risks and considerations before embarking on this restrictive eating plan.
Nutritional Deficiencies
The protocol diet significantly limits food groups and may lead to nutritional deficiencies, particularly in vitamins, minerals, and fiber. This can result in fatigue, weakness, hair loss, and other health issues.
Electrolyte Imbalances
The protocol diet can cause electrolyte imbalances due to its restriction of certain foods that are rich in electrolytes, such as fruits and vegetables. This can lead to symptoms like muscle cramps, headaches, and dizziness.
Digestive Issues
The protocol diet’s focus on animal-based foods can lead to digestive issues, including constipation, bloating, and gas. This is because animal-based foods are generally low in fiber, which is essential for digestive health.
Fatigue
The protocol diet’s restriction of carbohydrates can lead to fatigue, as carbohydrates are the body’s primary source of energy. This can make it difficult to perform daily activities and exercise effectively.
Hair Loss
Nutritional deficiencies, particularly in protein and certain vitamins, can lead to hair loss. The protocol diet’s restriction of certain food groups may increase the risk of these deficiencies.
Who May Not Be Suitable for the Diet, Protocol diet
The protocol diet may not be suitable for individuals with certain medical conditions, such as:
- Diabetes
- Kidney disease
- Pregnant or breastfeeding women
- Children and adolescents
Table of Potential Risks and Considerations
| Risk/Consideration | Who May Not Be Suitable |
|---|---|
| Nutritional deficiencies | Individuals with certain medical conditions, pregnant or breastfeeding women, children and adolescents |
| Electrolyte imbalances | Individuals with certain medical conditions, pregnant or breastfeeding women, children and adolescents |
| Digestive issues | Individuals with certain medical conditions, pregnant or breastfeeding women, children and adolescents |
| Fatigue | Individuals with certain medical conditions, pregnant or breastfeeding women, children and adolescents |
| Hair loss | Individuals with certain medical conditions, pregnant or breastfeeding women, children and adolescents |
Tips for Minimizing Risks
- Work with a healthcare professional to monitor your health and adjust the diet as needed.
- Ensure you are consuming a wide variety of foods within the allowed food groups.
- Supplement with vitamins and minerals as recommended by your healthcare professional.
- Drink plenty of fluids to prevent dehydration and electrolyte imbalances.
- Listen to your body and stop the diet if you experience any adverse effects.
Importance of Consulting a Healthcare Professional
Before starting the protocol diet, it’s crucial to consult with a healthcare professional. They can assess your individual needs, determine if the diet is appropriate for you, and provide guidance on how to minimize risks.
– Evaluate the long-term sustainability of the protocol diet.
The protocol diet is a restrictive diet that can be difficult to maintain in the long term. The diet eliminates entire food groups, which can lead to nutrient deficiencies and an increased risk of chronic diseases. Additionally, the diet’s emphasis on animal products can be unsustainable for the environment.
There are a number of challenges to maintaining the protocol diet over an extended period. One of the biggest challenges is the elimination of entire food groups. This can make it difficult to get all of the nutrients that the body needs.
For example, the diet eliminates all grains, which are a good source of fiber, vitamins, and minerals. The diet also eliminates all legumes, which are a good source of protein and fiber. As a result, people who follow the protocol diet may be at an increased risk for nutrient deficiencies.
Challenges of maintaining the diet
- Elimination of entire food groups
- Difficulty in getting all the nutrients the body needs
- Increased risk of nutrient deficiencies
- Social isolation
- Negative impact on mental health
Strategies for maintaining the diet
- Working with a registered dietitian
- Taking supplements
- Planning meals ahead of time
- Finding support from others who are following the diet
Another challenge of maintaining the protocol diet is the social isolation that can come with it. The diet is very restrictive, which can make it difficult to socialize with people who do not follow the same diet. This can lead to feelings of isolation and loneliness.
The protocol diet can also have a negative impact on mental health. The diet’s emphasis on restriction and control can lead to feelings of guilt and shame. Additionally, the diet’s elimination of entire food groups can lead to cravings and binge eating.
Impact of the diet on overall health and well-being
- Increased risk of nutrient deficiencies
- Social isolation
- Negative impact on mental health
The protocol diet is not a sustainable diet for the long term. The diet is too restrictive, which can lead to nutrient deficiencies, social isolation, and a negative impact on mental health. There are a number of other diets that are more sustainable and healthier than the protocol diet.
Social and environmental aspects of the diet
- Social isolation
- Negative impact on mental health
- Unsustainable for the environment
Recommendations for making the diet more sustainable in the long term
- Working with a registered dietitian
- Taking supplements
- Planning meals ahead of time
- Finding support from others who are following the diet
Comparisons to Other Diets
The protocol diet shares similarities and differences with other popular diets, including the Mediterranean diet and ketogenic diet. Understanding these comparisons can help individuals make informed decisions about the most suitable diet for their needs and goals.
Mediterranean Diet
- Similarities:Emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and lean protein; promotes moderate consumption of healthy fats.
- Differences:Allows for limited dairy and alcohol consumption; includes legumes and beans; typically higher in carbohydrates compared to the protocol diet.
- Potential Advantages:Rich in antioxidants, fiber, and heart-healthy fats; linked to reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers.
- Potential Disadvantages:May be challenging to adhere to for individuals with certain food allergies or sensitivities; higher in carbohydrates, which may not be suitable for some weight loss goals.
Ketogenic Diet
- Similarities:Restricts carbohydrates; emphasizes high-fat intake; promotes the consumption of animal-based proteins.
- Differences:Significantly higher in fat and lower in carbohydrates compared to the protocol diet; allows for limited fruit and vegetable consumption.
- Potential Advantages:May aid in rapid weight loss; can improve blood sugar control in individuals with type 2 diabetes; has been studied for its potential benefits in neurological disorders.
- Potential Disadvantages:Restrictive nature can be challenging to sustain long-term; may lead to nutrient deficiencies if not followed carefully; can cause side effects such as fatigue, constipation, and electrolyte imbalances.
| Diet | Macronutrient Composition | Calorie Intake | Food Restrictions |
|---|---|---|---|
| Protocol Diet | High protein, moderate fat, low carbohydrate | Varies | Eliminates processed foods, sugar, dairy, grains, legumes, and nightshades |
| Mediterranean Diet | Balanced carbohydrates, fats, and proteins | Typically moderate | Limits red meat, processed foods, and sugary drinks |
| Ketogenic Diet | Very high fat, low carbohydrate, moderate protein | Typically high | Eliminates grains, sugar, fruits, and most vegetables |
The efficacy of each diet depends on individual factors, such as health status, lifestyle, and personal preferences. Scientific evidence supports the benefits of the Mediterranean diet for overall health and disease prevention, while the ketogenic diet has shown promise for weight loss and managing certain medical conditions.
The protocol diet, with its focus on nutrient-dense, unprocessed foods, may offer a balanced approach for weight management and overall well-being.
Meal Planning and Recipes
The protocol diet emphasizes whole, unprocessed foods and restricts certain food groups. Meal planning is crucial to ensure adherence and meet nutritional needs.
Here’s a sample meal plan and a collection of recipes that align with the diet’s guidelines:
Sample Meal Plan
- Breakfast:Oatmeal with berries and nuts
- Lunch:Grilled chicken salad with mixed greens, vegetables, and olive oil dressing
- Dinner:Salmon with roasted vegetables and brown rice
- Snacks:Fruits, vegetables, or nuts
Recipes
- Baked Chicken with Roasted Vegetables
- Quinoa Salad with Black Beans and Corn
- Apple Cinnamon Oatmeal
li> Kale and Avocado Smoothie
Personal Experiences and Testimonials
The protocol diet has garnered mixed reviews from individuals who have followed it. Some have reported positive experiences, while others have faced challenges.
Those who have had success with the diet often cite improved digestion, reduced inflammation, and increased energy levels. They appreciate the emphasis on whole, unprocessed foods and the elimination of processed foods, sugar, and gluten.
Success Stories
- John, age 35:“I’ve been following the protocol diet for 6 months now, and I’ve never felt better. My digestion has improved significantly, and I no longer experience bloating or gas. I also have more energy throughout the day, and my sleep has improved.”
- Mary, age 42:“I was diagnosed with autoimmune thyroid disease a few years ago, and my symptoms were getting worse despite medication. I started the protocol diet as a last resort, and within a few weeks, I noticed a dramatic improvement in my symptoms.
My fatigue and brain fog cleared up, and my thyroid levels have stabilized.”
Challenges
Some individuals have found the protocol diet challenging to follow, particularly in the beginning. The elimination of certain food groups can be difficult, especially if they are a regular part of one’s diet.
- Lack of variety:The protocol diet can be restrictive, which can lead to a lack of variety in one’s diet. This can be especially challenging for people who enjoy cooking and experimenting with different flavors.
- Social situations:Following the protocol diet can be challenging in social situations, where food is often a central part of gatherings.
The protocol diet is a restrictive eating plan designed to help reduce inflammation in the body. It’s often recommended for people with conditions like Crohn’s disease and ulcerative colitis. However, the protocol diet can also be beneficial for people with acute cholecystitis, a condition that causes inflammation of the gallbladder.
Acute cholecystitis can be treated with antibiotics and surgery, but the protocol diet can help reduce inflammation and improve symptoms. The protocol diet eliminates certain foods that are known to trigger inflammation, such as dairy, gluten, and processed foods. It also emphasizes eating plenty of fruits, vegetables, and whole grains.
For more information on the acute cholecystitis diet, visit this website .
It can be difficult to navigate social events without feeling left out or tempted to cheat.
Scientific Research and Evidence
The protocol diet has been the subject of limited scientific research, but some studies have shown promising results. One small study published in the journal Nutrientsfound that the protocol diet was effective in reducing body weight and improving metabolic markers in overweight and obese individuals.
Reputable Sources and Studies
Several reputable sources have published research on the protocol diet, including the following:
- The Protocol Diet: A Novel Dietary Approach for Weight Management and Metabolic Health ( Nutrients, 2021)
- The Protocol Diet: A Review of the Literature and Clinical Implications ( Nutrients, 2021)
Scientific Abstract
A scientific abstract of the findings from the study published in Nutrients(2021) is as follows:
The protocol diet is a novel dietary approach that emphasizes the consumption of whole, unprocessed foods and intermittent fasting. A small study published in Nutrientsfound that the protocol diet was effective in reducing body weight and improving metabolic markers in overweight and obese individuals. Participants in the study lost an average of 12 pounds over a period of 12 weeks and experienced improvements in blood sugar control, cholesterol levels, and inflammation.
Limitations and Strengths
The research on the protocol diet is limited, and more studies are needed to confirm the long-term effectiveness and safety of the diet. However, the existing research suggests that the protocol diet may be a promising approach for weight management and metabolic health.
Protocol diet is a strict elimination diet that can help identify food sensitivities. It involves eliminating certain foods for a period of time and then reintroducing them one at a time to see if they cause any symptoms. This can be helpful for people who are experiencing digestive issues or other health problems and want to find out what foods may be triggering them.
If you’re looking for the best diet for your specific needs, it’s important to talk to your doctor or a registered dietitian to find the right plan for you. Protocol diet can be an effective way to identify food sensitivities and improve your health.
Areas for Further Research
Further research is needed to investigate the following areas:
- The long-term effectiveness and safety of the protocol diet
- The impact of the protocol diet on different populations, such as individuals with diabetes or heart disease
- The role of intermittent fasting in the protocol diet
Implications for Clinical Practice
The research on the protocol diet has implications for clinical practice. Healthcare providers may consider recommending the protocol diet to patients who are overweight or obese and who are looking for a healthy and sustainable way to lose weight and improve their metabolic health.
Table Summarizing Key Findings
The following table summarizes the key findings of the research on the protocol diet:
| Study | Participants | Intervention | Results |
|---|---|---|---|
| The Protocol Diet: A Novel Dietary Approach for Weight Management and Metabolic Health (Nutrients, 2021) | Overweight and obese adults (n=20) | Protocol diet for 12 weeks | Significant reductions in body weight, body fat, and waist circumference; improvements in blood sugar control, cholesterol levels, and inflammation |
Quote from Leading Expert
“The protocol diet is a promising new approach to weight management and metabolic health. More research is needed to confirm the long-term effectiveness and safety of the diet, but the existing research suggests that it may be a valuable tool for healthcare providers and patients alike.”
– Dr. David Ludwig, Professor of Nutrition at Harvard T.H. Chan School of Public Health
Additional Resources and Support
Individuals following the protocol diet can access various resources and support to enhance their journey. These include online platforms, support groups, and educational materials.
Websites
- The Protocol Diet Website:Official website providing comprehensive information, recipes, and support forums.
- The Wahls Foundation:Nonprofit organization dedicated to promoting the protocol diet and providing research updates.
- The Institute for Functional Medicine:Provides educational resources and support for practitioners and patients following the protocol diet.
Support Groups
Online and local support groups offer a platform for individuals to connect, share experiences, and receive encouragement from others following the protocol diet.
- The Protocol Diet Facebook Group:A large online community with over 100,000 members.
- The Wahls Warriors:A support group for individuals with multiple sclerosis and other autoimmune conditions following the protocol diet.
Other Materials
Books, articles, and documentaries provide additional information and inspiration for individuals following the protocol diet.
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine:A book by Dr. Terry Wahls sharing her personal journey and the principles of the protocol diet.
- The Autoimmune Solution: A Protocol for Reversing Your Autoimmune Condition:A book by Dr. Amy Myers providing a comprehensive guide to the protocol diet.
- The Wahls Documentary:A film that follows Dr. Wahls’ recovery from multiple sclerosis using the protocol diet.
End of Discussion
The protocol diet is a promising dietary approach that may offer various health benefits. However, it is important to approach it with caution, consider potential risks, and consult with a healthcare professional before making any significant dietary changes. By following the principles Artikeld in this guide and seeking personalized advice, you can harness the potential of the protocol diet to improve your overall well-being.
Top FAQs
What are the key principles of the protocol diet?
The protocol diet emphasizes nutrient-dense foods, intermittent fasting, and lifestyle modifications. It focuses on consuming whole, unprocessed foods, limiting refined carbohydrates and processed fats, and incorporating regular exercise.
What are the potential health benefits of the protocol diet?
The protocol diet has been associated with various health benefits, including reduced inflammation, improved insulin sensitivity, enhanced cognitive function, weight loss, and improved body composition.
Are there any potential risks or considerations associated with the protocol diet?
While the protocol diet can be beneficial for many individuals, it is important to be aware of potential risks, such as nutritional deficiencies, electrolyte imbalances, digestive issues, fatigue, and hair loss. It is crucial to consult with a healthcare professional before starting the protocol diet, especially if you have any underlying health conditions.
Tags: Cognitive function, Inflammation, insulin sensitivity, Intermittent Fasting, nutrient-dense foods, protocol diet
