The Wellness Diet is a healthy diet and lifestyle plan developed and recommended by Dr. Andrew Weil, director of the Program in Integrative Medicine at the University of Arizona. Weil, a well-known figure in the field of integrative medicine and holistic healing, has been viewed as a controversial figure by conventional medicine, the "British Medical Journal" reports. Weil's diet plan focuses on a variety of whole, unprocessed foods and a balance of fruits, vegetables, proteins and whole grains. Talk to your doctor before beginning any diet plan.
Caloric Distribution
According to TIME magazine, Dr. Weil's diet plan calls for adults to eat between 2,000 and 3,000 calories daily. In the case of smaller or more sedentary individuals, fewer calories may be needed, while larger or more active people might need more. Of these calories, between 40 and 50 percent should come from carbohydrates, 30 percent from fat and between 20 and 30 percent from protein.
Carbohydrate Misconceptions
According to the Yoga Journal, Weil extols the benefits of whole grains, but makes the distinction between whole grains and whole grain flour. Weil notes that pulverized whole grains in the form of flour act similarly to white flour during digestion, when it is quickly converted into sugar. He recommends breads made from sprouted whole grains rather than whole grain or whole wheat flour. For women, Weil recommends eating between 160 and 200 g of carbohydrates daily; for men, between 240 and 300 g daily.
Fat Recommendations
According to TIME, Weil recommends entirely avoiding margarine, vegetable shortening and partially hydrogenated oils. He also advises against consuming safflower oil, sunflower oil and cottonseed oil. He recommends the inclusion of healthy fats in the form of avocados, nuts and omega-3 fatty acids in the form of salmon, sardines, herring, flax seed, walnuts or omega-3 fortified eggs. He also suggests avoiding fatty meats, full-fat dairy and cream. In a daily diet of 2,000 calories, Weil's Wellness Diet notes that 600 of these calories can come from fat.
Protein Suggestions
As part of a 2,000-calorie diet, Weil's recommendations allow for between 80 and 120 g of protein. Weil emphasizes that you focus on consuming more vegetable protein, and suggests soybeans and other beans as excellent sources of vegetable protein. You should also reduce your intake of animal protein, particularly red meat, and should focus primarily on fish and low-fat dairy, TIME magazine reports.
Other Considerations
Weil's diet advises that you consume 40 mg of fiber per day, primarily by increasing your intake of fruits, vegetables and whole grains. According to TIME, he suggests eating vegetables in a wide variety of colors, and advises regular consumption of cruciform vegetables. The diet also suggests drinking tea rather than coffee, red wine if you drink alcohol, and between six and eight glasses of water per day. Discuss these recommendations with your doctor prior to beginning this diet.
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