The Slow Oxidizer Diet

Overview

If you are a slow oxidizer, like 80% of adults tested, this diet plan is for you. You should emphasize eating a huge base of cooked vegetables for remineralization, some animal protein daily, less carbohydrates and fat mostly from your protein sources. This diet will improve your digestion with simple food combinations and by eliminating nearly all of the 3000 chemicals currently permitted in food by the FDA today. 

You need to eat food three times every day. Limiting your food intake will not give you enough nutrients to remineralize your body. If you are concerned about your weight, you should still eat three full meals each day. You do not have to go hungry to lose weight if you are sticking to the diet plan outlined below.

Click here for our downloadable grocery shopping list.

Click here for this article in pdf form.

The Diet

  • Each meal contains 70% cooked vegetables by volume. You should aim to have 5-7 different vegetables totaling about 3 cups at every meal. 
  • In addition to your vegetables, you should eat either ONE protein or ONE starch. Do not combine protein and starch within a meal and do not eat more than one protein or more than one starch per meal. Examples following are incorrect combinations: meat and eggs, rice and corn tortillas, rice and meat, eggs and toast, etc.
  • Do not drink liquids with your meals, except that which is needed to take your supplements. You can drink up to 10 minutes before eating or one hour after eating. Too much liquid is hard on your digestion.
  • Eat at least three meals per day. Do not skip meals, but also do not snack all day.
  • Rotate your foods and brands of water.
  • Try to eat fresh, organically grown food as much as possible.
  • Eat whole, natural foods. No protein powders, no green drinks, no juice other than carrot juice, no egg whites only, no egg beaters, and no food bars.

Cooked Vegetables (70% by volume)

  • Eat 9-10 cups of cooked vegetables per day. The vegetables should be cooked until soft. Do not use a microwave oven to cook your vegetables. Preferably pressure cook, steam or stir-fry your food. Do not roast your food everyday.
  • Have 5-7 different vegetables at each meal.
  • Cook at least once per day.
  • Salads do not count towards your vegetables as our bodies do not absorb nutrients as well from raw food. Additionally, they can be unclean because they are not cooked.
  • The best vegetables:
    • Onions (white, red, yellow, green, cipolline, boiler, red pearl, shite pearl, and gold pearl)
    • Shallots
    • Leeks
    • Garlic
    • Carrots
    • Daikon radish
    • Brussels sprouts
    • Cauliflower (white, orange and purple and their leaves)
    • Red cabbage
    • Rutabaga
    • Green beans
    • Broccolini/Broccolette/Baby broccoli
  • Vegetables best limited to 1-2 times per week:
    • Sweet potatoes
    • Celery root
    • Yams
    • Broccoli
    • Green cabbage
    • Other greens (spinach, carrot tops, beet greens, peas, cilantro, mustard greens, Chinese cabbage, Napa cabbage, bok choy, Swiss chard, lettuce and kale)
    • Fresh corn
    • Winter squashes (acorn, spaghetti and butternut)
    • Okra
    • Celery
    • Mung and bean sprouts (cooked)
  • Vegetables to avoid:
    • Nightshades
      • White and red potatoes
      • Tomatoes
      • All peppers
      • Eggplant
    • Mushrooms
    • Asparagus
    • Artichoke
    • Cucumber
    • Jicama
    • Zucchini
    • Sunburst squash
    • Sprouts and anything sprouted

Proteins (15% by volume)

  • Eat protein three times per day. Have animal protein only twice per day, 4-5 oz per serving.
  • Eat red meat only 2-3 times per week.
  • Eat meat fresh, not frozen as much as possible.
  • Limit all dairy to a total of 4 oz per day.
  • The best proteins:
    • Red Meat
      • Lamb
    • Chicken
    • Turkey
    • Eggs (Up to 6 per week for women and 8 per week for men. Less for children. Always eat with runny yolks. Hard yolks means the fat is rancid.)
    • Sardines (3-4 cans weekly. Skinless and boneless have less mercury. Atlantic Ocean brand may be lower in mercury than others.)
    • Roasted almond butter (organic, 4-10 tablespoons weekly)
    • Roasted tahini (1 tablespoon daily)
  • Proteins best eaten in moderation:
    • Raw cheese
    • Yogurt
    • Kefir
    • Duck
    • Quail
    • Pheasant
    • Lentils
    • Red meat
      • Wild game (Elk, deer and others. See below for exceptions.)
      • Beef (Not needed. Only once per week.)
  • Proteins to avoid:
    • Buffalo
    • Bison
    • All fish, except sardines (too much mercury)
    • Other seafood and shellfish (even more contaminated than fish)
    • Sausages
    • Turkey bacon
    • Pig products
    • Bratwurst
    • Hot dogs
    • Bologna
    • Salami
    • Processed meats (even all natural)
    • Quiche, omelets. hard boiled eggs, and any hard yolked egg
    • Bone broth (recently discovered too much lead)

Starches, Grains and Complex Carbohydrates (10% by volume)

  • Slow oxidizers need a fairly low carbohydrate diet, but not as low as the diet of fast oxidizers.
  • Have fewer carbohydrates if you do not tolerate them well.
  • The best carbohydrate is blue corn. Eat up to 18 oz of blue or yellow corn chips per week. Do not buy blue corn flour.
  • Always cook your grains. This means no granola, trail mix, or muesli. Do not soak grains before cooking them.
  • Other grains to be eaten only 1-2 times per week, if at all:
    • Oats
    • Rye
    • Barley
    • Rice - only Basmati White Rice from Lundberg Farms
    • Quinoa
    • Millet
    • Amaranth
    • Sweet potatoes and yams
  • Grains to avoid:
    • Wheat
    • Kamut
    • Einkorn
    • Buckwheat
    • Rice cakes
    • Breads (except very occasionally gluten-free bread)

Fats (5% by volume)

  • If you follow the recommendations about protein, you do not need extra fat as a slow oxidizer. Although eating more fat may help with weight loss, it will slow down your oxidation rate further.
  • The vegetable oils in blue corn chips are okay.
  • Good fats:
    • Dark meat chicken
    • Dark meat turkey
    • Lamb
    • Roasted almond butter
    • Egg yolk
    • Organic, raw dairy (cream, butter, full-fat yogurt, cream cheese)
    • Olive oil, coconut oil, palm oil, and avocado oil (in moderation, not daily because they are really fruits)
  • Occasional fats:
    • Peanut oil
    • Sunflower oil
    • Safflower oil
    • Sesame oil
    • Corn oil
    • Soy oil
    • Canola oil
  • Fats to avoid:
    • Unrefined flaxseed oil
    • Hempseed oil
    • Other less processed oils due to rancidity
    • Krill oil
    • Primrose oil
    • Borage oil
    • Margarine
    • Shortening
    • Bacon
    • Lard
    • Deep-fried foods

Spices and condiments

  • Add spices and condiments after cooking, as some are best eaten raw.
  • Best spices:
    • Sea Salt
      • Real Salt by Redmond is an excellent brand
      • Avoid:
        • Table salt (contains aluminum)
        • Himalayan (pink) salt (contains aluminum)
    • Tarragon - especially helpful if you are in a four lows pattern. Limit if breastfeeding.
  • Other good herbs:
    • Garlic
    • Ginger
    • Mustard - may be used in condiment form but be sure to read the label
    • Dill
    • Turmeric
    • Cilantro
    • Curry powder
    • Cumin
    • Burdock
    • Horseradish
    • Oregano
    • Basil
    • Rosemary
    • Thyme
    • Marjoram
    • Parsley
  • Herbs to avoid:
    • Table salt
    • Black pepper (nightshade and often rancid)
    • Paprika (nightshade)
    • Very hot spices, except a little cayenne pepper
    • Most Oriental herbs (contain toxic metals)

Fermented Foods

  • Allowed:
    • Sauerkraut
    • Miso
    • Yogurt
    • Kefir
    • Cheese
  • Very occasionally, you may have:
    • Tofu
    • Tempeh
  • Avoid:
    • Kombucha tea
    • Most other ferments

Summary of Foods to Avoid:

  • All pig products
  • All soy products (except miso and a little tamari)
  • All nuts and seeds (except roasted almond butter)
  • All algae, including spriulina, and chlorella
  • All protein powders and meal replacements
  • All hard cooked eggs
  • All processed meats
  • All organ meats
  • American cheese or cheese food
  • All fast food
  • Most frozen prepared meals - read the labels
  • All gluten-containing products
  • All artificial sweeteners
  • All fruit because it...
    • is too high in sugar
    • contains fruit acids which upset digestion and damage teeth
    • favors the growth of candida albicans and other yeasts and fungi
    • is often sprayed with unhealthy pesticides, even organic
    • absorbs toxic potassium from N-P-K fertilizers, even organic
    • has an incorrect mineral balance for our bodies today
  • All other simple carbohydrates
    • Sugar
    • Honey
    • Maple syrup
    • Agave syrup/nectar
    • Fruit concentrate
    • Dextrose
    • Glucose
    • Fructose
    • Corn syrup
    • Rice bran syrup
    • Maltose chocolate
    • Malt sweetener
  • All alcoholic beverages, especially wine due to arsenic and lead content (even organic)

Eating Habits

  • Eat slowly and chew thoroughly.
  • Sit down while you eat.
  • Rest a few minutes before you meals and at least 10 minutes after each meal.
  • Do not eat while driving, when upset or in noisy places.
  • Do not drink beverages with meals, other than enough water to take your supplements. You may drink up to 10 minutes prior to eating or one hour or more after eating.