Dr. Ramakko's Personal Diet

(anti-inflammatory, weight management, and anti-diabetes)

(This is my personal diet. Any diet plan can/should be customized to you) 

Concept: Avoid high glucose loads and high glucose index foods. Avoid nightshades. Be more mindful of eating habits to manage quantity of food consumed. 

-No cookies or cake or fruit juice or pop/cola (fruit is the only sweet thing you are allowed to have) 

-NO after meal deserts (You can have snacks during the day, don't eat additional food after you are already full or no longer hungry) 

-Avoid excessive carb consumption and if large quantities of carbs are unavoidable use whole grain versions such as whole grain bread or whole grain pasta if possible. 

-Avoid tomatoes and potatoes and peppers. These are part of the nightshade family and can cause inflammation in some people (I’m one of those people. Most people can eat these just fine and the vegetables are good for you). 

-Eat until you are no longer hungry. Don't eat until you can't physically fit more food into your stomach... there is a difference. It takes some time for your body to register that you have consumed food. Eat 50-75% of what you would normally eat. Wait 10-15 minutes. If you are hungry get more food, if you aren't hungry then stop eating. 

-Don't just eat and snack because you are bored. 

-Don't finish the food on your plate or that bag of snacks because you need to finish it off and it isn't worth saving in the fridge. If you are trying to lose weight, then that food is better off in the garbage than in your stomach. 

-Only eat if you are hungry (unless you need to gain weight). -Eat plants/vegetables and minimally processed food, when easy/possible. (frozen vegetables and hummus are so easy) 

Supplements: Omega 3 (fish oil capsules), daily multivitamin, vitamin D (although since moving from Canada I feel the extra vitamin D might not be needed anymore). If inflammation, then Curcumin/turmeric (ideally with Piperine) as needed. This is my personal diet. Any diet plan can/should be customized to you. 

Brandon Ramakko DC, MS, DIANM, RMSK, DipIBLM