Salmon & Vegetable Diet

This diet, with its emphasis on ocean fish, is purported to reduce inflammation in the body, which can contribute to weight gain and prevent weight loss. Other side benefits are improved skin tone and fewer wrinkles.

Healthy Proteins

The main component of this diet is is to eat as much as you want of fresh or frozen wild-caught ocean fish that are high in omega-3 oils, such as salmon, tuna and mackerel. Avoid farm-raised fish because of antibiotics in their diet and possible contamination of their ponds from acid rain and runoff from polluted soil.

The fish can be broiled, baked, poached, grilled or stir-fried in a small amount of olive, grapeseed, flaxseed or canola oil. Avoid breaded fish because of the high fat, starch and calorie content.

Cooked shrimp, lobster and other shellfish can be eaten as long as they're also sauteed in olive oil, but no mayonnaise, butter or butter sauces are allowed. Canned fish or shellfish can be substituted for fresh, as long as they're packed in water or olive oil. No smoked canned fish because smoking damages the essential fatty acid composition of the fish, and it has added salt and preservatives.

Buffalo, beefalo (buffalo and beef combined), wild game and skinless chicken or turkey can be eaten as long as they're prepared the same way as the fish.

Fish, shellfish and meat can be marinated in beer and wine with your favorite fresh or dried herbs and seasonings added.

Canned beans and tofu can also be eaten.

Low-fat plain yogurt that you flavor yourself with cinnamon, fresh ginger or another spice is acceptable. Avoid commercially prepared, sweetened, flavored yogurts with fruit on the bottom.

Salad Greens and Vegetables

Eat as much of green leafy salad vegetables and sprouts as you want, but only use olive oil and vinegar or lemon juice as a dressing. Avoid commercially bottled salad dressings because they contain hydrogenated oils, high fructose corn syrup, and other additives and preservatives. Broccoli, Brussels sprouts, cauliflower and cabbage must be sauteed, steamed, stir-fried or eaten raw, with a seasoned plain yogurt dip. No butter or cream sauces.

Fruits

One orange, grapefruit half, pear or apple per day.

Healthful Drinks

Drink eight glasses of purified, spring or mineral water, flavored with fresh lemon or lime if you prefer, per day. Herbal teas, hot or iced, and seltzer water are allowed, as are fresh vegetable juices made with a juicer. No commercially prepared fruit or vegetable juices because of high fructose corn syrup and other additives.

Limited Foods

One-half cup of whole-grain brown rice, buckwheat, millet, quinoa, rolled oats, amaranth, barley or bulgur wheat (tabouli) or kasha per day. You may mix them with the allowed proteins and vegetables. Saute or stir-fry in allowed oils.

One-fourth cup of raw, unsalted or roasted almonds, walnuts, hazelnuts, sesame, sunflower or pumpkin seeds per day.

One-half avocado per day

Potatoes, sweet potatoes, corn, beets, carrots and winter squash only one or two times per week.

Eggs (scrambled, poached, hard-boiled or omelets) are allowed up to three times a week, but don't add cheese. A delicious omelet can be made by filling it with sauteed onions, tomatoes and fresh greens.

Eat other fruits, fruit juice, dried fruit, jams and jellies once or twice a week.

Foods to Avoid

Pork, commercially raised beef, veal and lamb, lunch meat, organ meat, sausages; all breaded and fried foods; butter, margarine, lard and other oils not listed; all nut butters and other nuts not listed; dairy products, including flavored or frozen yogurt; soy and rice desserts; commercial salad dressings, mayonnaise and ketchup, soy sauce and salt; natural and artificial sweeteners, including sugar, honey, maple syrup, rice syrup and barley malt.