Metabolic Type and ER4YT Diets archives

Need specifics for after E-diet, Robert

Posted by Johnelle on February 26, 1999 at 19:18:41:

I'm part of the quartet of women doing the elimination diet
this week. I haven't read the ER4YT book, and I don't have
instructions for much after I finish the seven days. Where
do I look? I know I have LGS, and I recently had the HG
test and had these readings:
Auto chem
Fast glucose 82
1/2 hr. 156
1 hr. 90
2 hr. 90
3 hr. 44
4 hr. 78
5 hr. 82

Urine was in normal range, except unable to void at 3rd hour
-- very dizzy, light-headed, weak and shaky.

Blood type O negative.

Does all this mean I am hypoglycemic, reactive hypoglycemic
or what? One dr. just said "Everything looks fine", but the
doctor who ordered it said I was hypoglycemic. Thanks e

Follow Ups:

Re: Need specifics for after E-diet, Robert

Posted by Robert McFerran on February 26, 1999 at 20:15:21:

In Reply to: Need specifics for after E-diet, Robert posted by Johnelle on February 26, 1999 at 19:18:41:


You ARE hypoglycemic. You ARE Hunter-gatherer.

Here is an un-edited version of what I'll be suggesting for Hunter-gatherers.

You should test foods from the CORE FOODS for each category first. Core foods are both appropriate for the Hunter-gather metabolism and have a low allergenic profile.

Next you should pick from the SUPPLEMENTAL FOODS. These foods are metabolically appropriate but also have a higher incidence of creating food allergy.

Avoid Foods can be tested in small quantities. They are NOT metabolically appropriate AND they have a higher incidence of inducing allergic reactions.

Eliminate Foods should not be tested due to their high probability of producing allergy or enteric damage.

Your strategy will be to eat the foods that you are best adapted first so that you can expand your diet beyond the list of safe foods on the metabolic diet. If and when you have a 'reaction' to a tested food you will realize that it can take a day for the symptoms to abate. During that time you cannot test any new foods.

Good luck.



MEATS, POULTRY AND SEAFOOD – It is critical that meat, fish or poultry be eaten at EVERY meal.

Core - All organ meats (liver, kidney, tongue, tripe, brain, sweet breads, etc.) and all red meats from the following. Beef, lamb, venison, buffalo, bison and elk. Dark meats (thigh and leg) of chicken, turkey, duck, goose, Cornish hen, partridge, pheasant and quail. All crustaceans and dark colored fishes including lobster, scallop, shrimp, crab, conch, squid, octopus, abalone, anchovy, sardine, herring, dark tuna, swordfish, salmon, clam, caviar, crayfish and frog,

Comments - Pound for pound these foods have the highest levels of purines needed to create energy in the Hunter-gatherer metabolism. You should also choose fattier cuts of muscle meats (i.e. rib steak) whenever possible. Liver or other organ meats should be eaten on a regular basis.

Our Hunter-gatherer ancestors ate the entire animal. The organ meats were always eaten first since they were the most accessible and easiest to butcher. The Core meat/poultry/seafood’s are skewed on the side of dark meats to compensate for today’s anticipated lower consumption of these purine rich organ meats.

Supplemental – All light colored poultry and fish. Chicken and turkey (breast meat). Scrod, cod, sole, turbot, haddock, albacore tuna, catfish, perch, bass, carp, halibut, grouper, mackerel, mahi-mahi, monkfish, red snapper, sea bass, shark and sole.

Comments - These foods have less of the needed purine and fat content making them a sub-optimal choice for the Hunter-gatherer metabolism. However, they do offer a better alternative than totally abstaining from fish, poultry or meat during a meal. If you plan to eat them these foods will be best tolerated with your evening meal.

Avoid- None

Eliminate - All commercial ham, bacon and sausage.

Comments - These food products are not whole foods since they contain many additives and preservatives including monosodium glutamate and sugar.


Core – Carrots, parsnips, celery, spinach, asparagus, artichokes, cauliflower, water cress, sea vegetables (including kelp, dulse, alaria and laver), swiss chard and yellow (summer) squash, mushrooms, turnip and rutabaga.

Comments - Root vegetables, sea vegetables and wild green leafy vegetables were probably the only source of carbohydrate used by our Hunter-gatherer ancestors. It is little surprise that we are very well adapted to them today. Spinach, asparagus, artichokes and cauliflower have the highest purine content among vegetables.

Supplemental – All beans including aduke, azuki, black, broad, cannellini, fava, garbanzo, green, jicama, kidney, lima, navy, northern, pinto red, snap, string and white beans. All lentils and peas. Soybeans and all whole soy products (including tofu).

Comments - Hunter-gatherers tend to be less well adapted to these new ‘foods of agriculture’ even though they possess a moderate purine content. There is a higher incidence of allergy with these foods (especially soy). If you over-eat them you’ll run a high risk of developing a new food allergy. The high concentration of carbohydrate in these starchy vegetables makes them only appropriate as a side dish or accompaniment with meat/poultry/seafood.

Avoid - Lettuce, tomato, cucumber, peppers, garlic, horseradish, onions, leeks, scallions, cabbage, broccoli, broccoli raabe, mustard greens, eggplant, brussel sprouts, bean sprouts, zucchini, spaghetti squash, kale, beets, sweet potato, yams and potato.

Comments - Many of these foods will generate symptoms. Some can be used in very small amounts. An interesting note is that several of these foods are from the nightshade family. Many arthritics have already associated the ingestion of nightshade vegetables (tomato, potato, eggplant and peppers) with an increase in symptoms. Researchers have incorrectly suggested that this connection is due to the solanine (a poisonous chemical substance) content of these foods. The increase in symptoms is due to the adverse metabolic shift generated by these Avoid foods.

Eliminate - Check the blood type chart (Diagram X) and eliminate any vegetables that are inappropriate for your specific blood type.


Core - Apple and pear.

Comments –You should peel and core these fruits to minimize the impact of chemical pesticides if organic fruit cannot be found. Fruit should NEVER be used alone as a snack unless with a generous amount of nut butter. No more than ½ of a piece of fruit should be consumed, preferably at the end of a meal.


Currant (not to be confused with raisin), cranberry, avocado and olive.


Melons including watermelon, cantaloupe, musk melon, casaba, crenshaw, honeydew and spanish melon. Tropical fruit including orange, tangerine, tangelos, grapefruit, lemon, lime, kiwi, kumquat, starfruit, mangoes, coconut, banana, pomegranate, papaya and pineapple. Plums, nectarines, apricots, peaches, rhubarb, cherries, dates and grapes. Berries including blackberries, blueberries, boysenberries, elderberries and gooseberries.

Comments – These fruits induce an adverse metabolic shift. Many will

Eliminate - None


Core – Eggs

Comments – While eggs can be eaten on a regular basis they are not a substitute (due to their low purine content) for the meat/poultry/seafood which should be eaten with every meal.

Supplemental - None

Avoid – All cheeses made from cow or goat milk. Butter. Goat milk.

Comments – Small amounts of cheese and butter can be used in condiment quantities with other Core and Supplemental foods. These ‘new foods’ should not be used on a regular basis.

Eliminate – Milk, buttermilk and yogurt.

Comments – Non-dairy acidophillus/lactobacillus supplements should be used instead of yogurt to assist in re-populating the colon with beneficial bacteria.


Core - None

Supplemental - None

Avoid – None

Eliminate – All grains and grain alternatives including wheat, corn, rice, barley, rye, oats, amaranth, quinoa, buckwheat, kamut, kasha, millet and spelt.


Core – Walnut, filbert (hazelnut), chestnut, almond and pumpkin seeds.

Comments – Nuts and seeds (as well as nut/seed butters) make an excellent snack for Hunter-gatherers. Nut butters can be spread on small pieces of fruit. Eat no more than one or two handfuls at a sitting and pay special attention to chewing them thoroughly. Do not eat nuts and seeds that have been roasted in peanut or corn oil.

Supplemental – None.

Avoid – Cashew, brazil nuts, pistachio, hickory, litchi, macadamia, pecan, pignola (pine nuts), poppy seeds, sesame seeds, sunflower seeds and tahini.

Eliminate – Peanut.


Core – Olive oil (extra virgin and cold pressed are best), flaxseed, borage and primrose oil.

Comments – Flaxseed, borage and primrose oil should not be used for cooking (see Supplements section).

Supplemental – Butter and lard.

Avoid – Safflower and canola.

Eliminate – Corn, cottonseed, peanut, sesame and sunflower oil as well as all margarines.


Core – Spring and artesian water.

Supplemental – Filtered drinking water and sparkling waters.

Avoid – Distilled water and tap water. Caffeine free coffee and teas.

Eliminate – All fruit and vegetable juices and soft drinks.


Core – Mineral and sea salt. If the sea salt is bright white it should not be used since it lacks the trace mineral content of it’s unrefined (dirty looking) sea salt alternative.

Supplemental - Marjoram, thyme, parsley and sage.

Avoid – Garlic, vinegar, mustard, ketchup, horseradish, black and white pepper.

Comments – You may be able to tolerate small condiment amounts of the above. They should not however be eaten on a routine basis. Other herbs should be tested on an individual basis.

Eliminate Foods – None.

Typical Breakfast, Lunch and Dinner for Hunter-Gatherers

Breakfast: Chicken thigh with skin on. Two stalks of celery (salted).

Mid-morning Snack: 1/2 piece of apple or pear covered with appropriate nut butter.

Lunch: Beef liver and sliced parsnips (both sautéed in olive oil). 1 egg (fried or scrambled in olive oil.

Mid-afternoon Snack: One cup of meat or poultry stock.

Dinner: Roasted lamb chops with steamed asparagus covered with olive oil.

The Hunter-gatherer diet is the epitome of simplicity. The main dish for Hunter-gatherers is their meat/poultry/fish. Vegetables take on a supplemental role. The vegetables can be eaten steamed, sautéed, roasted or raw. It is important that some carbohydrate (either fruit or vegetable) be eaten with each meat/fish/poultry meal for optimal energy production.

One familiar problem facing individuals moving to the Hunter-gatherer diet is the continued use of too much carbohydrate. Excessive carbohydrate consumption over-stimulates insulin production. The result is a rapid decline in blood sugar levels along with a corresponding increase in fatigue. In essence this hypoglycemic ‘bonk’ is tied to the carbohydrate level of your last meal. This is one reason why fruit should never be used alone as a snack for Hunter-gatherers.

At the same time a meal should not consist exclusively of meat/fish/poultry. A bit of carbohydrate containing vegetable or fruit is always required for proper burning of fats and proteins.

The addition of more fats/oils to meals will help quench any initial sugar cravings. Cholesterol is critical in the Hunter-gatherer diet. While cholesterol has been vilified by nutritional ‘experts’ they fail to note that this nutrient is the essential building block in the synthesis of cortisol -- our most important ‘anti-stress’ hormone. Total cholesterol levels below 165 indicate that your Hunter-gatherer metabolism is lacking adequate dietary cholesterol.

Re: Need specifics for after E-diet, Robert

Posted by Walt Stoll on February 27, 1999 at 12:04:52:

In Reply to: Need specifics for after E-diet, Robert posted by Johnelle on February 26, 1999 at 19:18:41:

Hi, Johnelle.

Thanks for your support in getting the books out to others!

This is "reactive hypoglycemia" and at least one of the causes has to be total body bracing. That makes one of the major buffering mechanisms for blood sugar (muscle glycogen) be so depleted that your insulin response to the meal is the major factor determining your blood sugar 3-4 hours after a meal. If you had the normal amount of stored muscle glycogen, the blood sugar would never have dropped that low.


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