Table 1 Study diets
| Modified Paleolithic (Wahls Elimination Diet) | Low Saturated Fat (Swank Diet) | |
|---|---|---|
| Recommended |
• 2–3 cups (6 cups raw) leafy greens/day • 2–3 cups sulfur rich vegetables/day • 2–3 cups colorful fruits/vegetables/day • 6–12 oz. meat, fish, poultry or game/day • Approved fats (Extra virgin olive oil, coconut oil/butter, ghee, avocado, flax, hemp, walnut, sesame and sunflower oil, tahini, rendered animal fats and bacon grease) |
• 2 cups vegetables/day • 2 cups fruit/day (fresh preferred) • 2 cups fat-free dairy/day • 4 servings grain and cereal/day (whole preferred) • 4 oz. + skinless chicken/turkey breast, white fish or shellfish/day • 4–10 tsp. (20–50 g) unsaturated fat/day |
| Encouraged or Limited |
• 12 oz. organ meat/week • 16 oz. omega-3 fish/week • 1 serving seaweed, algae, nutritional yeast/day • 1 serving fermented food/day • Maximum 4 oz. nuts and seeds/day (soaked preferred) • Maximum 2 tbsp. flax, hemp and/or walnut oil/day • Flax and chia seeds to achieve 2 soft bowel movements/day • Maximum 1 alcoholic beverage/day (women) • Maximum 2 alcoholic beverages/day (men) • Maximum 1 tsp. approved sweetener/day (honey, molasses, maple syrup, stevia or sugar) |
• Maximum 3 egg yolks/week • Maximum 3 cups caffeinated beverages/day • Maximum 1 alcoholic beverage/day • Maximum 15 g saturated fat/day • Maximum 50 g unsaturated fat/day |
| Not Recommended |
• Dairy products (cow, goat, mare, soy milk, rice milk) • Grains with gluten • Gluten-free grains • Eggs • Legumes (beans, peas, soy, lentils, peanuts) • Nonallowed sweeteners; approved sweeteners > 1 tsp. per day • Nightshade vegetables/spices during first 12 weeks on diet • White fruits/vegetables (apple, pear, white potato) • Vegetable oils (corn, soy, canola, palm kernel, cottonseed, grapeseed), partially hydrogenated • Monosodium glutamate • Irradiated, deep fried, or microwaved food |
• Red meat (beef, pork, lamb, veal, liver, kidney, heart, tongue) • Chicken or turkey dark meat • Rabbit, venison, elk, squab, pheasant • Dairy products with > 1 g saturated fat per serving • Foods containing hydrogenated fat or > 1 g saturated fat per serving such as desserts, snacks, candies, etc. • Butter, margarine, shortening, coconut oil and other saturated and hydrogenated fats |
| Supplements |
• 1 tsp. cod liver oil • 1000 μg methyl B12 • 1000 μg methylfolate • 5000 IU vitamin D3a • 1 multivitamin/mineral tablet for men aged 50+ without iron |
• 1 tsp. cod liver oil • 1000 μg methyl B12 • 1000 μg methylfolate • 5000 IU vitamin D3a • 1 multivitamin/mineral tablet for men aged 50+ without iron |