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When you listen to Destination Health, browse Healthytribe.com, read books about nutrition, or have a consult with a nutritional therapist you will most likely come across the diets: AIP, CARNIVORE, KETO, NDK, PALEO, AND GAPS. Each of these diets have a specific purpose and reason for what food/drink is allowed and what should be avoided. We made this Food Pyramid guide as an easy reference to help navigate each dietary protocol.

THESE FOOD PYRAMIDS ARE TO HELP YOU GET A BASIC UNDERSTANDING OF WHAT THE DIET IS SO YOU KNOW WHAT PEOPLE ARE REFERRING TO WHEN THEY MENTION THEM. These diets are not a 'one size fits all' approach. We recommend you continue your education and speak to a healthcare professional to create a plan that best suits your bio-individual needs.

When you listen to Destination Health, browse Healthytribe.com, read books about nutrition, or have a consult with a nutritional therapist you will most likely come across the diets: AIP, CARNIVORE, KETO, NDK, PALEO, AND GAPS. Each of these diets have a specific purpose and reason for what food/drink is allowed and what should be avoided.

REMEMBER, THESE FOOD PYRAMIDS ARE TO HELP YOU GET A BASIC UNDERSTANDING OF WHAT THE DIET IS SO YOU KNOW WHAT PEOPLE ARE REFERRING TO WHEN THEY MENTION THEM. These diets are not a 'one size fits all' approach. We recommend you continue your education and speak to a healthcare professional to create a plan that best suits your bio-individual needs.

AIP

The AIP diet, or autoimmune protocol, is an elimination diet designed for those suffering from autoimmune disorders. It removes inflammatory foods, gut irritants, and immune stimulants. The AIP diet focuses on providing the body with the nutritional resources required for immune regulation, gut health, hormone regulation and tissue healing. It's rich in vitamins and other nutrients such as lean proteins, vegetables, fruits, nuts, and seeds. A person following it will not eat anything with added sugar or other additives that can trigger an autoimmune response.

It’s recommended to follow the diet strictly for a few weeks, then slowly start reintroducing foods back into the diet while paying close attention to any reactions. Reactions, such as surges in symptoms, can indicate that a particular food should be excluded in the long run.

Carnivore

The Carnivore Diet is simply that, carnivorous, which means you only consume foods that are from animal sources. This includes meats, eggs, fish, shellfish, and for some, dairy. The Carnivore Diet excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Ideally you would consume what is called Nose to Tail Carnivore, which refers to trying to use as much of an animal as possible. This means eating organs, fatty and lean cuts, tongue, cartilage-rich pieces, making bone broth etc. By doing so, you ensure that you are optimizing your nutrient intake and diversity.

Thousands of people have reported improvements in their blood sugar handling, sustained weight loss, better digestion, skin health, and more when adopting a carnivore diet. These individual cases definitely warrant the need for more research into this dietary approach in which we have very little short or long term studies on.

KETO

A ketogenic diet is a way of eating that allows the body to enter into a metabolic state of ketosis. Ketosis is when the body begins creating and using ketone bodies for energy. Ketone bodies are the result of the body metabolizing fats to be used in place of glucose for energy. This is the true premise of a ketogenic diet, and as a result, may look incredibly different from one person to another. No food is completely off limits within this context, but may be limited in the amounts consumed, especially those containing carbohydrates.

There is no emphasis on the quality of foods within the ketogenic diet, though many in the keto community do focus on better quality foods as they are in search of better health. Organic vs. conventional, grass-fed vs. grain-fed, wild caught vs. farmed seafood, does not have an impact on the body's ability to create ketones. However, it does affect the overall quality and anti-inflammatory characteristics of these foods.

Even the types of carbohydrates are not truly off limits, as we have often made the argument that we could have a slice of whole wheat toast with breakfast, not eat other carbs for the day, and easily remain in ketosis.

NDK

Nutrient Dense Keto (NDK) is a ketogenic approach to the paleo diet. It focuses on achieving maximum nutrient density through consuming organs, omega-3 rich seafood, and maximizing plant intake for beneficial nutrients like antioxidants, polyphenols, and more. The “keto” part of NDK means that the body will be utilizing healthy fats, as ketones, for energy as opposed to relying on glucose as a fuel source. Eating a nutrient-dense diet should provide all the nutrients needed for health which is why it’s a very popular option.

NDK is all about nutrient-dense food. It is always better than a supplement. If you are eating NDK and you can still identify a deficiency, then you may need some targeted supplementation. For example. most people have a very hard time getting enough Vitamin D. It's a simple at home test to verify and then requires just one supplement to fix the problem. You may only need that supplement in the winter time.

99% of the population would greatly benefit from eating just real food with zero supplements. Good targeted supplementation can make things even better, when needed.

PALEO

Paleo, also known as The Caveman Diet, is the diet of our hunter-gatherer ancestors. Basically, if a caveman ate it, you can too. It is comprised of the kinds of foods that our ancestors hunted, fished, and gathered before the invention of agriculture around 10,000 years ago.

The Paleo Diet includes meats, fish, fruits, vegetables, nuts and seeds and excludes legumes, grains, dairy, refined sugar, low–calorie sweeteners, and processed foods. The main focus of Paleo is the consumption of real whole foods, and not the balance of macro nutrients, such as carbs, fats, and proteins. Our ancestors ate a wide variety of macro nutrients, varying by location, as well as time of year and what season it was.

GAPS STAGE 1

by Natasha Campbell-McBride MD.

Stage One of the GAPS diet consists of eating the below items. Stay on this stage for a minimum of 3-5 days and do not move on until you have gone several days with no digestive disruption.

HOMEMADE MEAT STOCK (beef, lamb, bison, chicken, turkey, pheasant or fish)

STEW or SOUP made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods: homemade fermented vegetable JUICES and/or homemade fermented whey, yogurt or sour cream daily).

Constipation: use homemade sour cream and fermented vegetable JUICES.
Diarrhea: use homemade whey or yogurt.

FRESH TEA - ginger tea, chamomile tea with raw honey, if desired (and not dealing with candida overgrowth)

PURIFIED WATER

GAPS STAGE 1

by Natasha Campbell-McBride MD.

HOMEMADE MEAT STOCK (beef, lamb, bison, chicken, turkey, pheasant or fish)

STEW or SOUP made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods: homemade fermented vegetable JUICES and/or homemade fermented whey, yogurt or sour cream daily).

Constipation: use homemade sour cream and fermented vegetable JUICES.
Diarrhea: use homemade whey or yogurt.

FRESH TEA - ginger tea, chamomile tea with raw honey, if desired (and not dealing with candida overgrowth)

PURIFIED WATER

GAPS STAGE 2

Continue with Stage 1 foods

Congratulations on completing Stage 1 of the diet. You’re one step closer to a healthy gut. Keep eating the soups with bone marrow, boiled meats or fish and other soft tissues off the bones. It is important to continue drinking the meat stock and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of soup. These can include juices from sauerkraut or kim-chi, fermented vegetables or vegetable medley or homemade kefir / yogurt.

Add raw organic EGG YOLKS.

Add STEWS & CASSEROLES made with meats and vegetables.

Increase daily amount of HOMEMADE YOGURT & KEFIR, if introduced. Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley. Introduce fermented fish, starting from one piece a day and gradually increasing.

Introduce HOMEMADE GHEE, starting from 1 teaspoon a day and gradually increasing.

GAPS STAGE 2

Continue with Stage 1 foods

Keep eating the soups with bone marrow, boiled meats or fish and other soft tissues off the bones. It is important to continue drinking the meat stock and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of soup. These can include juices from sauerkraut or kim-chi, fermented vegetables or vegetable medley or homemade kefir / yogurt.

Add raw organic EGG YOLKS.

Add STEWS & CASSEROLES made with meats and vegetables.

Increase daily amount of HOMEMADE YOGURT & KEFIR, if introduced. Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley. Introduce fermented fish, starting from one piece a day and gradually increasing.

Introduce HOMEMADE GHEE, starting from 1 teaspoon a day and gradually increasing.

GAPS STAGE 3

Continue with Stage 1-2 foods

You’re doing great! Moving right along to Stage Three, continue eating from stages 1 and 2 along with the below list. Supplemental probiotics will be added at this time so make sure to choose a good brand and rotate them so you benefit from the different bacteria therein.

Add RIPE AVOCADO mashed into soups, starting from 1-3 teaspoons and gradually increasing the amount.

Add ORGANIC PANCAKES, starting from one pancake a day and gradually increasing the amount. These pancakes consist of organic nut butter, eggs and winter squash or zucchini.

EGG SCRAMBLE with plenty of ghee, goose fat or duck fat.

Introduce the SAUERKRAUT & YOUR FERMENTED VEGETABLES (Their juices should have been consumed since stage 1.).

Stage 3 or 4 is a good time for most to introduce a high quality, GAPS-legal PROBIOTICS, such as BioDoph-7 Plus or TerraFlora. SEE OUR STORE

GAPS STAGE 3

Continue with Stage 1-2 foods

Add RIPE AVOCADO mashed into soups, starting from 1-3 teaspoons and gradually increasing the amount.

Add ORGANIC PANCAKES, starting from one pancake a day and gradually increasing the amount. These pancakes consist of organic nut butter, eggs and winter squash or zucchini.

EGG SCRAMBLE with plenty of ghee, goose fat or duck fat.

Introduce the SAUERKRAUT & YOUR FERMENTED VEGETABLES (Their juices should have been consumed since stage 1.).

Stage 3 or 4 is a good time for most to introduce a high quality, GAPS-legal PROBIOTICS, such as BioDoph-7 Plus or TerraFlora. SEE OUR STORE

GAPS STAGE 4

CONTINUE WITH STAGE 1-3 FOODS

Way to go! You’re onto Step 4 where you should keep eating the healing foods from stages 1-3 while adding the below items. One of those items is a version of “bread” so enjoy!

Gradually add MEATS cooked by roasting and grilling (but not barbecued or fried yet).

Begin adding cold pressed OLIVE OIL to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal. Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice.

Try adding the GAPS MILKSHAKE (recipe is found in the Gut and Psychology Syndrome book).

Bake “BREAD” with ground almonds or any other nut and seeds ground into flour. Recipe is found in Gut and Psychology Syndrome book).

GAPS STAGE 4

CONTINUE WITH STAGE 1-3 FOODS

Gradually add MEATS cooked by roasting and grilling (but not barbecued or fried yet).

Begin adding cold pressed OLIVE OIL to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal. Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice.

Try adding the GAPS MILKSHAKE (recipe is found in the Gut and Psychology Syndrome book).

Balke “BREAD” with ground almonds or any other nut and seeds ground into flour. Recipe is found in Gut and Psychology Syndrome book).

GAPS STAGE 5

CONTINUE WITH STAGE 1-4 FOODS

You are almost there! Once you finish this step you only have one more to go. Continue eating all that you have from the beginning of the diet while adding the below.

Add COOKED APPLE as an apple puree, if all the previous foods are well tolerated.

Add RAW VEGETABLES starting from softer parts of lettuce and peeled cucumber.

If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it: apple, pineapple and mango, if CANDIDA OVERGROWTH is not a concern.

GAPS STAGE 5

CONTINUE WITH STAGE 1-4 FOODS

Add COOKED APPLE as an apple puree, if all the previous foods are well tolerated.

Add RAW VEGETABLES starting from softer parts of lettuce and peeled cucumber.

If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it: apple, pineapple and mango, if CANDIDA OVERGROWTH is not a concern.

GAPS STAGE 6

CONTINUE WITH STAGE 1-5 FOODS

I can see the light at the end of the tunnel.. You are crushing this protocol! Whole fruit is finally allowed. What a treat..

Introduce some peeled RAW APPLE, if all the introduced foods are well tolerated.

Gradually introduce RAW FRUIT & MORE HONEY.

Gradually introduce baking cakes and other SWEET THINGS allowed on the diet. Use dried fruit as a sweetener in the baking.

AFTER SUCCESSFULLY INTRODUCING STAGE 6 FOODS FOR SEVERAL DAYS WITH NO DIGESTIVE DISRUPTION, YOU MAY MOVE TO THE GAPS FULL DIET.

GAPS STAGE 6

CONTINUE WITH STAGE 1-5 FOODS

Introduce some peeled RAW APPLE, if all the introduced foods are well tolerated.

Gradually introduce RAW FRUIT & MORE HONEY.

Gradually introduce baking cakes and other SWEET THINGS allowed on the diet. Use dried fruit as a sweetener in the baking.

AFTER SUCCESSFULLY INTRODUCING STAGE 6 FOODS FOR SEVERAL DAYS WITH NO DIGESTIVE DISRUPTION, YOU MAY MOVE TO THE GAPS FULL DIET.

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