phase that will last through week one and week two. That
means we will be eliminating all non-gluten-containing
grains, legumes, and other sources of concentrated plant
sugars, including tubers and sweet fruits. This is important
to help reset the body’s metabolism to its “factory settings”
and convert a body that is used to burning carbohydrates for
fuel to one that is fat adapted and thus metabolically
flexible. This break-in period will still include all the
carbohydrates you need in the form of fibrous veggies and
low-fructose fruits. In this ultra-low-carb phase, net
carbohydrate intake (which is total carbohydrates minus
dietary fiber) can range from 20 to 40 grams per day and
should consist mainly of green, nonstarchy vegetables.
Initially, the fewer the carbs the better—and don’t worry,
because in the third week we begin to reintegrate
carbohydrates to support our activity levels.
Over the course of these two weeks, as your omega-3—
to—omega-6 ratio begins to align with what is biologically
appropriate, you will begin to experience greater mental
stamina and focus and improved mood. By the end of week
two, you should experience not only improved digestion
from the increased vegetable fiber but deeper sleep. Recent
studies have shown that fiber consumption can increase
sleep quality, particularly time spent in slow-wave sleep.^7
This is when growth hormone secretion is at its peak and the
brain is cleaning itself of waste products accumulated during
the day. Upon waking you should feel more rested and
experience greater mental edge.