Five Levels Nutritional Dieting -Level I & II Diet Plan

Level 1

The reason most diets do work at least short term is because moving from standard American diet (S.A.D.) to any diet will make dramatic changes – this is just going from eating unhealthy foods such as empty carbs (bread, pasta, wheat, white rice, potatoes, oats) processed foods (pasta, cereal, chips, chocolates, and anything not grown in nature but is created), fried foods, “fast foods”, canned foods, sodas, fruit juices, soy, processed meat, and sugar to healthy real food. Table salt is eliminated and replaced with Himalayan pink salt as well.

Main Points of Level I

Stop:

• Stop eating wheat
• Cut out processed foods
• Get rid of the microwave (even for hot water)
• Stop or dramatically cut any pasteurized dairy.

Start:

• Start eating organic and pasture-raised meat & poultry
• And add more organic greens.
• Eating minimal organic fruit is also okay.

Cheating?

Depends on you. If you are a person who is able to cheat without throwing the whole diet out the window, it is possible to cheat at this level on certain days of your choice but if you do, notice how your digestion, mood, mental clarity, A.D.D., aches and pains change afterwards. To avoid cravings, fermented foods are highly recommended as well as chia seeds, psyllium husk, (since both feed good bacteria and detoxify colon). It is recommended to avoid or seriously restrict alcohol at least for the first 30 days. Alcohol is a sugar (See breaking sugar cravings here), breaks down the nutrition of all other foods, kills good bacteria, causes cravings, mood swings, a need for serotonin and other sugary foods, amongst other problems.

Exercise

It is recommended to add exercise depending on your goals, but not more than three days per week, and no more than one hour per session. Why not more? Level one will work for people who typically don’t stick to strict diets or exercise programs. Committing to a program of more than 3 days a week can cause overwhelment, therefore stopping all together, as we’ve all seen before.

If you don’t do any exercise currently, start by daily walking. Walking is not only great exercise but a stress reliever and an aid in digestion; all really important in the release and burning of fat. People who walk a mile a day also have more positive grey matter in their brain than those who don’t. After you feel comfortable, without overdoing it, move from the walking to adding jumping jacks, a few sit ups and push ups. Look for a sport you enjoy including table tennis or handball. Then find an exercise program that you can do three days a week in under an hour. If you are doing nothing, anything helps, don’t push yourself too far that you are unhappy or can’t motivate to do it repetitively, causing you to quit.

Level 1 Concept

This level is for people who have trouble sticking to a diet long term, have tried fad diets, want to be on a program that can give them fast results, want to have more energy and mental clarity and are sick of trying a complete lifestyle change with only temporary results. It is for people who want to continue eating meats in a healthy and humane way and move to a healthy natural lifestyle with real food choices.

One of the most important things to do at this level is to throw out or give away all foods not on the list. Don’t wait until you eat them, anyone I’ve ever known that makes a schedule to make a change does not actually make it. (“I will start on January 1st”, or “I will start next week as soon as I finish all this “food” I bought.”) Start now since you are motivated, don’t risk waiting for a time when you may not be. Give the garbage food to a homeless shelter or throw it away.

1 Raw meal –

Try to make at least one of your meals uncooked and organic vegetarian. Mine is breakfast. I eat raw eggs, vegetables and a version of a smoothie. (See my breakfast video here) This is also when I take my supplements. This allows the maximum amount of bioavailability, in a raw alkaline environment, the fat of the eggs helps fat-soluble oils and supplements to be absorbed, and the fiber from raw green vegetables I eat help for maximum absorption of the supplements moving them slowly through the intestines.

Portions

Ideally, we want to move to a high percentage of vegetables such as 90+ percent and fewer meat products even though we are eating pasture-raised organics. The minimum vegetables at this level is 75% with 25% meat products if you choose to eat meat at all. That means if you look at your plate like a clock, if there is any meat on it, it should not take up more than the space occupying from 9 to 12. Portions should be determined by the nutritional matching program

Snacks –

Nuts, dates, figs, baby carrots, raw green beans, herbal popcorn, my homemade ice cream and my herbal chocolate.

Fish –

Only consume wild Alaskan salmon, wild sardines in water, and anchovies. (larger fish, sushi and all other fish or shellfish should be avoided)

Drinks –

Drink as much spring or filtered water as you can remember to. Other acceptable drinks are pure coconut water (only from the actual coconut or in the refrigerated section) herbal teas, preferably organic. If coffee cannot be eliminated it should be reduced.

Dressings and oils –

Avoid salad dressings of any kind, replaced with pure extra virgin olive oil, hemp oil, avocado oil (all preferred organic in a dark glass bottle) and fresh squeesed lemon juice.

Gas/Bloating –

If you have gas and bloating after eating at this level, this may be caused from bad food combining. This is recommended in Level II and can be found in my blog here – www.theartofunity.com/food-combining

Diet

As with any of my nutrition suggestions I don’t like the idea of saying you have to do a certain diet forever. The idea is to try it for 2 to 4 weeks and see how it make you feel and continue if you like the results. Understand the results of the trial are only valid if you make all the changes mentioned. Toxic foods can affect us even in small quantities so for this test to work, doing it strictly is recommended. Many people have felt so many beneficial changes after just 30 days that they could not believe how much food has been affecting their life (and their children’s). It may take 3 weeks for a person to begin to feel better as the toxins leave the body and it takes 6 weeks for all wheat/gluten to exit the body.

If you have medical problems, please consult a professional before beginning. Check your blood sugar frequently if diabetic. 

Remember Key Points:

• – That if you think you are allergic to any of these foods, do not eat them.
• – Hormone-free organic pasture raised meats and organic produce and oils only and in low percentage compared to green vegetables.
• – Try to drink 2-4 quarts of filtered water each day, mostly between meals (less for a child).
• – Eat adequate amounts of the allowed foods – do NOT go hungry!
• – Especially avoid pork, sugar and sugar substitutes, sodas and sugary drinks, vegetable oils, & GMO’s. If you are traveling and can’t find food on your plan it is better to fast for 24 hours as your body will consume dangerous or bad cells.
• – Plan ahead when necessary particularly for work or trips. Be sure that you are not eating any packaged or canned foods since they all have added ingredients that are not allowed. You can NEVER be sure what is or is not in any restaurant food no matter what the waiter/waitress tells you.

More Tips:

– It is beneficial to your digestion after you have finished eating to relax, take a walk, drink digestive tea, herbs, or essential oils. Do not eat any sugar, ice cream, or some other desert. if you crave this eat healthy fats such as nuts, avacados, a tablespoon of coconut oil or see my blog here for more – (overcome sugar cravings here) Don’t argue or get back to other high-stress activities for at least an hour after your meal if at all as this creates an acidic pH.

– Prior to and during the meal relax eat slowly and have gratitude for the food you are eating. This will help lower your own stress hormones allowing you to process and digest the food more easily. You can use a technique I teach in Chi Gong to help integrate the energy of your food prior to eating as well found here. – https://theartofunity.com/chi-gong-for-digestion/

– When you finish a meal, how much energy did it give you? How much energy did it take away? After you eat a green smoothie you feel charged, energetic. All of your input (food) should do this. If you have to take a nap after you eat, don’t eat that food again or that much if you want a better output.

– How often are you eating foods that match your desired output? Think of food as energy and vibration. What do you want your energy and vibration to be (translating to output) – do you want a Doritos lifestyle or a green smoothie superfood lifestyle. If you want a ten level output, you have to practice a ten level input. (Same with thoughts.)

– How full do you get at each meal? – Overfilling yourself leads to food coma and poor digestion, lack of energy and mental clarity. The stomach is expandable, but if it were hard like a gas tank, you would be forced not to eat too much.

– If you are looking to lose weight drink a large glass of water 15 mintues before you eat & eat slowly and chew your food well to get all the digestive enzymes you can in your food.

LEVEL II

Level II – This is a stricter version of level I.

• No more cheating, since you have moved your lifestyle to healthy real and natural foods, avoid alcohol (if at all only 1 glass of organic red no more than twice per month), add exercise routine minimum 3 days a week
• Add detox with green and beet juices, organ and colon cleanse, petrochemical cleanse (with essential oils), and probiotic foods preferable fermented vegetables.

Also add to your health routine:

Oil pulling – Cleansing and detox, remove inflammation and bacteria from your mouth and in turn aiding in detoxing of your system.

Shower filter – Removes chlorine and some other toxins from your water. Not only is chlorine cause premature aging and other problems it kills your good gut bacteria, hurting your immunity, metabolism and digestion, mood and more.

Eliminate Commercial Deodorant, toothpaste and other cosmetics – Avoid sodium laurel sulfate in the cosmetics, non-fluoride toothpaste, natural soaps, and shampoos, non-aluminum deodorant. Once again these cause a host of problems including killing your good bacteria.

Level II Portions –

At level II, the main difference is portions. If you choose to eat meat, we are going to be eating a minimum of 90% vegetables. That means if you look at your plate like a clock, meat should take up no more than the space between, just before the 11 and 12. See my blog on how much protein is necessary here for any questions.

Eating times –

Eating is done from early morning until 9 pm the latest. If you have a mezomorphic or endomorphic body type and you want to lose weight eating times are from 1:00 pm to 9:00 pm, or at least in any eight hour period. This is known as intermittent fasting.

1 Raw meal –

Have at least one of your meals uncooked and organic vegetarian. Mine is breakfast. I eat raw eggs, vegetables and a version of a smoothie. (See my breakfast video here) This is also when I take my supplements. This allows the maximum amount of bioavailability, in a raw alkaline environment, the fat of the eggs helps fat-soluble oils and supplements to be absorbed, and the fiber from raw green vegetables I eat help for maximum absorption of the supplements moving them slowly through the intestines.

Sleep

Sleep is between 10 pm and 6 am. This lowers stress, keeps your body on a proper circadian rhythm, balances hormones, mood and mental clarity and much more.

Coffee

Coffee is reduced or eliminated to no more than 2 small cups per day if at all, ground from organic beans and drank within 20 minutes of grinding (see my blog for this here)

Meditation

Meditation should be added – stress and the stress hormone cortisol are a big part of why people can’t lose weight as it produces fat around your organs for protection from famine. (See my video explanation here). A regular meditation or Chi Gong practice often results in people unexpectedly losing weight.

Food Combining –

Most people think all foods, especially healthy foods can be consumed together with no problems to your body, but this is not true. Poor food combining leads to digestive problems such as gas, fatigue after eating, upset stomach, bloating and more. These are all signs of gas trying to escape and are caused by different enzymes that do not mix well. This also leads to an acidic internal environment that will promote illness and disease. Proper food combining leads to immediate improvement in health and can even help to overcome food allergies. See my full blog here – www.theartofunity.com/food-combining

Order to eat food –

For the health of your digestion, according to Ayurvedic Medicine, food should be eaten from the heaviest to the lightest. So any meat should be consumed first, then beans, then carbs such as fruit and vegetables last. Incidentally, our body digests sugar first, so if you are eating something healthy sweet, it can be eaten prior to the meal.

Helpful Add Ons:

Supplements:

See my blog here for supplements I take but below are recommended as part of the level II.

Every body is different. Just because clever marketing on TV or a health magazine makes out a particular supplement to be beneficial in a study, does NOT mean that this particular supplement is what YOUR body needs. Examples of supplements I believe most people can benefit from, simply because it’s very difficult to get enough of them from your diet, include high-quality omega-3 and probiotics. If you do not get sufficient amounts of sunshine then an oral vitamin D3 supplement would also be in order. A high percentage of people are also deficient in magnesium, so that is a good start, but I suggest going to a naturopath or someone that does muscle testing to help you figure out what particular nutrients your body may be lacking.

Fiber –

Normally supplied in the diet by a variety of raw and fermented plant foods fewer than 10 percent, in the US, are consuming optimal recommended daily fiber. Most people do not obtain nearly enough of either. Fiber is not usually thought of as a nutrient, since it provides no calories, but it is of tremendous importance. If not eating raw and fermented foods I suggest people take 1-2 teaspoonfuls of pure organic Psyllium Husk fiber every morning, taken with two or three glasses of pure water and more for those with gastrointestinal problems. Since I have a lot of raw and fermented vegetables, I don’t require a lot of this but the Psyllium Husk from Organic India is an actual food, and I take a tablespoon about every other day. It is the simplest and most effective herb for weight control and intestinal health, improves digestion and cleanses the system and helps with both diarrhea and constipation. It provides a feeling a fullness, can help lower cholesterol, and provided the ideal food for your beneficial bacteria and heart health. It is considered a soluble fiber but also contains some insoluble fiber. If you are taking a probiotic supplement, this is an important additive to that to allow the bacteria to thrive.

Probiotic –

Probiotics

Starting with a soil or spore based probiotic above is just thrive. It’s important to switch off with another one that has different strains of bacteria such as Mercola’s complete probitotics below.

Another spore or soil base probiotic is from Klaire’s. It is half the price by volume but has half the strains of probiotics

* Probiotics – I have done many videos on the benefits of probiotics for your physical, mental, and spiritual health, and the benefits list is almost endless. These create a good supply of healthy gut bacteria (aka flora) that can improve all aspects of your digestion, help to improve your absorption of nutrients, urinary and vaginal health, help soothe allergies, boost immunity, maintain weight control, help to detox, lower stress, and more. Unless I am traveling, I no longer take these because I have replaced them by eating Fermented foods such as

Vegetables, Kefir, sauerkraut, or Kombucha tea. Other food replacements for these are Miso, Pickles, Tempeh (the only type of soy I would consider eating), and Kimchi. Click to see my videos on how to make Kefir here and Fermented Vegetables here. I like these two brands very much and switch off between the two when I am traveling or not able to bring fermented foods with me. Mercola’s has a lot of quantity and the other two mentioned have good soil base strands of good bacteria. When taking this supplement you should also take with Psyllium husk fiber so the bacteria can thrive before just going through your system.

Bee pollen –

Used holistically for healing addictions and inhibiting cravings by suppressing impulses. Because bee pollen crashes cravings, it is a very useful research is needed into this benefit, particularly when it comes to weight management.
foodmatters.tv/articles-1/10-amazing-health-benefits-of-bee-pollen

Bee Pollen and Weight Control
Bee pollen works wonders in a weight-control or weight-stabilization regimen by correcting a possible chemical imbalance in body metabolism that may be involved in either abnormal weight gain or loss. The normalizing and stabilizing effects of this perfect food from the bees are phenomenal.
In weight-loss programs, bee pollen stimulates metabolic processes. It speeds up caloric burn by lighting and stoking metabolic fires. Honeybee pollen is coming to be recognized as Nature’s true weight-loss food. Bee pollen is a low-calorie food. It contains only ninety calories per ounce. (An ounce is about two heaping tablespoons.) It offers 15 percent lecithin by volume, which is a substance that helps dissolve and flush fat from the body. This is one reason why bee pollen lowers low-density lipoproteins (LDL) surer and faster than any other food while helping increase the helpful high-density lipoproteins (HDL), which science says protect against cholesterol and heart disease.
By boosting the value of each nutrient present in the food you eat, bee pollen also eliminates cravings. Its natural phenylalanine content acts as an appetite suppressant. Phenylalanine is a natural amino acid that the body requires. It acts on your appestat, the control center that signals fullness and hunger. When you are overweight, phenylalanine exerts a natural appetite suppressant effect. When you need to gain weight, the phenylalanine in bee pollen works in reverse.

Magnesium bath flakes –

Mg is important for so many things in your body. In a nutshell, many severe illnesses including heart attacks/heart disease, asthma, anxiety and panic attacks, depression, fatigue, diabetes, headaches, osteoporosis, insomnia, and most cases of muscular problems and more. There are also many things that lower your magnesium levels such as stress, drinking alcohol, consuming sugar, caffeine, antibiotics, birth control pills, fluoride from water and toothpaste, sweating excessively, and many medications, and the standard American diet is almost devoid of magnesium. This is an important mineral to be sure to replace especially in our fast-paced stressful environment. See my full blog here on how to make a Magnesium oil and why you should.

Vitamin D3 –

This might be the simplest solution to most health problems and almost all people are deficient in this Vitamin. See the importance and benefits of Vitamin D3 in my

blog here. I supplement this with Cod Liver oil all year and with a Vitamin D3 about 6 months out of the year additionally. Almost everyone needs supplemental vitamin D3 due to insufficient direct exposure to sunlight at the proper times on at least 40% of their skin as well as other variables, such as skin color, poor absorption, where you live, greater need due to health conditions which use up a lot of vitamin D, the use of ANY sunscreens, as these completely stop the body’s D production, and more. It is not possible to estimate how much D3 a person’s body uses or needs each day in the form of supplementation, therefore, this must be tested and retested a few times while D3 supplements are being adjusted to determine daily requirements. Many experts agree about 35 IU’s of vitamin D per pound of body weight could be used as a general estimate. I suggest getting tested with the D-action project, since it is the least expensive way, click here to join – articles.mercola.com/sites/articles/archive/2013/02/07/vitamin-d-testing.aspx

Liposomal Vitamin C –

There’s one nutrient that’s clearly the “grandfather” of the traditional antioxidants we know of. And its potential health benefits are really quite astonishing. As a formidable antioxidant, this nutrient…

• Is a major “electron donor” in your body’s battle against oxidation*
• Helps maintain optimal electron flow in your cells*
• Can help protect vital molecular elements in your body such as proteins and lipids*
This nutrient is also required for the synthesis of something called collagen… an important structural component of blood vessels, tendons, ligaments, and bone.*

Helps to maintain cholesterol levels that are already within the normal range
Supports heart health.
Helps promote blood pressure levels that are already within the normal range
Helps promote blood vessel and arterial vitality
Helps promote healthy uric acid metabolism
Boosts other antioxidants (in this case, vitamin E)

Disclaimer

By utilizing the information presented on this site, you agree to and understand that author, Bill Farr is not a doctor or any other type of certified health care professional, and his opinion is not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your doctor or your other health care providers concerning your symptoms and medical requirements before following any of the remedies or other suggestions he offers. His opinion is based on his own research and is to be used for educational purposes only. Bill Farr’s wellness plans and advice are meant to be used in conjunction with standard allopathic or osteopathic medical treatment and care.