The

T e An
nti--Est
strog
ogen
enicc
E ting
Eat g Plan
Pl n Ou utliine

Phase IDetox xificattion

Phase IISwiitching to High
H Fat
Phase IIIReintrod
ducing g Foodds

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a rights reservved.
 Table of Contents
Quick Reference Food List ..................................................................................................................... 3
Phase I Detoxification ........................................................................................................................... 4
Detox Diet Sample Day Phase I ........................................................................................................... 5
Detoxification Food Choices ...................................................................................................................... 6
Phase II Switching to High Fat ........................................................................................................... 8
High Fat Diet Sample Day Phase II ...................................................................................................... 9
High Fat Diet Notes .............................................................................................................................. 10
High Fat Food Choices for Phase II ..................................................................................................... 11
Phase III Reintroduction Foods........................................................................................................ 13
Reintroduction Sample Day................................................................................................................... 14

This e-guide is for reference and informational purposes and is provided as a quick reference
accompaniment to The Anti-Estrogenic Diet book. This e-guide is in no way intended as medical
counseling or medical advice. The information contained herein should not be used to treat, diagnose, or
prevent any disease or medical condition without the advice of a competent medical professional. The
author, writer and Defense Nutrition Publications shall have neither liability nor responsibility to any
person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or
indirectly by the information contained in this e-guide.

Copyright 2008 Ori Hofmekler, all rights reserved.

Quiick Refe
erence Food
F Lis
st
List of th
he most im
mportant ANTI-EST
A TROGENIC foods and herbss:
Foods Herbs
s

Cruciferrous vegettables: Passion

n flower ex
xtract
Brocco oli, Cauliflo
ower, Chamomile extract
Brusse el sprouts,, Cabbage Crucife
erous indolles
Onion & garlic Amla beerries
Citrus frruits Turmerric
Red rasp pberries Resveratrol
Omega 3 oils: flaxs seed,
hempse eeds, fish oil
Wild cattch fish
Organic whole daiiry
(preferaably from grass-fed
g
animals))
Fertile eggs
e
Raw almmonds
Raw see eds: sesam me,
pumpkin n, & hemp

AVOID List of Estrogen PROMOTI

P ING foodss and herb
bs: - AVO
OID

Foods Herbs
s

Soy prod ducts: soy

y milk, Soy isoflavones
tofu, soy
y protein, isolate,
i Black cohosh
c
soy isofllavones Hops
supplem ments Licoricee
Conventtional mea ats and Juniperr
poultry Clover
Conventtional dairy y Alfalfa
Pesticide-treated produce Dong quai
Pork prooducts: me eat and
lard
Omega 6 oils: canola,
Mazola, rapeseed, corn, soy y
Alfalfa sprouts
Plastic bottled
b watter
Plastic packed
p millk & sodas
s
Alcoholic beverag ges: beer,
liquors and
a wine

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a rights reservved.
Phase I Detoxification

Copyright 2008 Ori Hofmekler, all rights reserved.

Detox Diet Sample Day Phase I

Morning Breakfast
1 glass water
1 grapefruit Daily Supplements:
1 cup coffee (freshly ground)
Supplements (see list to the right) Morning:
Liver detoxifiers (Livafect) 1
Mid-Morning serving
Organic nonfat yogurt or kefir (8 oz.) OR Amla C 3 tabs
Pesticide-free whey protein shake (30g
KidnX 1 serving
protein) OR
Cup of organic strawberries
Potassium 99mg - 5 tabs
Magnesium 250 mg 1 tabs
Lunchtime Probiotics (DigestX) 3 tabs
Green salad and 1 teaspoon olive oil or Estrogen inhibitors (EstroX) 1
Vinaigrette (no distilled vinegar) serving - 3 caps
Two poached eggs (fertile) Multivitamin (Essentials) 2
1 2 oz. of organic cheese (optional), but caps
carefully check how it affects you
Supplements (see list to the right) Lunchtime:
Essentials 3 caps
Mid-Afternoon Amla C 3 tabs
Peeled granny smith apple OR
EstroX caps 1 serving - 3
Freshly squeezed juice carrots,
beets, parsley, celery, cucumber caps
EstroX shake 1 serving
Late Afternoon (either instead of lunch or
Yogurt, kefir or protein shake (same as during the afternoon)
mid-morning)
Supplements (see list to the right) Late Afternoon:
Amla C 3 tabs
Evening Dinner EstroX caps 1 serving
Green salad and onions (optional)
Steamed broccoli and garlic (2 3
large bowls)
Black beans and rice (1/1)
Avocado and salsa (guacamole and pico de gallo)
4 6 poached or boiled eggs (2 yolks), OR 8 oz of wild catch fish, OR 2 3 oz. of
cheese, but carefully check how it affects you

NOTES
Oats and barley can be used as an alternative to rice
Athletes can increase amount per serving of beans, grains, and proteins.

First Week Phase I Main Fuel: Carbs from beans and grains

Copyright 2008 Ori Hofmekler, all rights reserved.

Detoxification Food Choices
Liver Detoxifying Foods*
Fruits: citrus, berries, apples, papaya, pineapple
Cruciferous vegetables: broccoli, cabbage, cauliflower, brussel sprouts
Onion
Garlic
Green vegetables
Legumes (excluding soy)
Roots
Cold pressed oils: flaxseed, hempseed, olive, & sesame
Fertile eggs
Wild catch fish
Organic yogurt or Kefir
Some grains (barley, oats, rice, & quinoa)
*listed in order of preference

Liver Detoxifying Herbs

Cichorium intybus
Bacopa monnieria
Emblica officinalis
Andrographis p.
Pueraria tuberosa
Boerhaavia diffusa
Terminalia chebula
Centella asiatica
Eclipta alba
Terminalia arjuna
Picrorhiza kurroa
Milk Thistle
Dandelion Root
Shilajit
Amla berries
Ginger
Gotukola
Oregano
Thyme
Rosemary
Sage
Turmeric

Copyright 2008 Ori Hofmekler, all rights reserved.

D
Daytime Fo
oods* Estrog
gen Inhibittors

Raw Fruitts: orange, Chryysin passion flower

grapefruitt, berries, ap
pples, Apiggenine cha
amomile
papaya, pineapple
p Queercetin onio ed apples, and
on, garlic, re
Green lea afy vegetables grappes
Raw vege etables: carrrots, Naringenin cittrus
celery, tomatoes, onions, Indo
ole 3 carbino
ol cruciferss
beets, etcc. Diin
ndolymethan ne (DIM) froom broccoli
Organic Yogurt
Y or Keefir Indo
ole 3 acetate
e - from cruccifers
Eggs prreferably ferrtile
Whey pro otein concen ntrates
(chemical free) grea at for
recovery meal after exercise
e

*O
Only eat 1 fru
uit, veggie, or protein
serving at a tim
me during thee day
e
every few hours!

N
Nighttime Foods*
F
Vegetablees: green sa alad, tomatoes, onion, ga arlic, carrotss, beets
Crucifers: broccoli, ca
auliflower, brussel sprou uts & cabbag ge
Omega 3 oils: flax & hemp seedss
Beans: gaarbanzo, pin nto, black, ettc.
Hummus
Sesame tahini
t
Eggs (preeferably fertile - if not, th
hen at least organic)
o
Wild catc
ch fish: salmoon, tuna, sarrdines, cod, orange roug ghy
Whole grains: barley,, oats, rice (o optional)

*E
Eat raw (salad) veggies firrst, followed by
b protein and
d cooked vegg
gies. If
you add grainss, they can bee combined with
w the beanss to make a co
omplete
p
protein. Howevver, to accele
erate detox an f burning, skip the
nd maximize fat
grains.

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a rights reservved.
Phase II Switching to High Fat

Copyright 2008 Ori Hofmekler, all rights reserved.

High Fat Diet Sample Day Phase II

Morning Breakfast
1 glass water Daily Supplements:
1 grapefruit
1 cup coffee (freshly ground)
Morning:
Supplements (see list to the right)
Liver detoxifiers (Livafect) 1
Mid-Morning serving
Organic nonfat yogurt or kefir (8 oz.) OR Amla C 3 tabs
Pesticide-free whey protein shake (30g KidnX 1 serving
protein) OR Potassium 99mg - 5 tabs
Cup of organic strawberries Magnesium 250 mg 1 tabs
Probiotics (DigestX) 3 tabs
Lunchtime Estrogen inhibitors (EstroX) 1
Green salad and 1 teaspoon olive oil or serving - 3 caps
Vinaigrette (no distilled vinegar) Multivitamin (Essentials) 2
Two poached eggs (fertile)
caps
1 2 oz. of organic cheese (optional), but
carefully check how it affects you
Supplements (see list to the right)
Lunchtime:
Essentials 3 caps
Mid-Afternoon Amla C 3 tabs
Peeled granny smith apple OR EstroX caps 1 serving - 3
Freshly squeezed juice carrots, caps
beets, parsley, celery, cucumber EstroX shake 1 serving
(either instead of lunch or
Late Afternoon during the afternoon)
Yogurt, kefir or protein shake (same as
mid-morning) Late Afternoon:
Supplements (see list to the right) Amla C 3 tabs
EstroX caps 1 serving
Evening Dinner
(optional)
Green salad mixed greens, onion,
pepper and olive oil
Sliced avocado or guacamole, and pico de gallo (diced tomatoes, onion and lemon
juice)
Wild catch cod cooked in tomatoes or curry sauce with cabbage, onion and garlic; OR
grilled salmon marinated with olive oil and garlic; OR shrimp cooked in curry sauce;
organic cheese (in small amounts)
Cooked or steamed broccoli or cauliflower
Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood
or eggs
Raw nuts and seeds such as almonds, pecans, walnuts, pumpkin seeds, ground
flaxseeds, ground hemp seeds (ONE choice at a time)
Dessert: unsweetened tea

Main Fuel for Hormone Promoting Phase: Fat mainly from nuts and seeds

Copyright 2008 Ori Hofmekler, all rights reserved.

High
h Fat Diet Notes

The most im
mportant food
ds in Phase II are all anti-estrogenicc foods,
including cruciferous veegetables, grreens, onionn, garlic, ome
ega 3 oil and
d, in
aw nuts and
particular, ra d seeds. All other
o foods are
a importan nt but
nevertheles ss, are secon
ndary to the above list.
It is recomm
mended to make
m otein food of the day as
a choice of the pro
well as the nut
of the day. That way,
w you can monitor you ur progress and
a
document itt according tot specific prrotein food, nuts,
n seeds or
combination ns. This doccumentation will serve yo ou later on when
w design
ning
the follow-up phase.
If you choosse to use cheese, use it more as a complimenta
c ary protein not
as a main source of pro
otein in the meal.
m
Start with onne handful of
o raw nuts and
a graduallyy increase th
he amount to
o
see how it affects
a you.
You can addd soups to your
y meal.
You can elim
minate all so
ources of animal or marine protein fo
ood and
instead, inco
orporate beaans such as black beanss, refried beans or
garbanzo be w nuts as the main so
eans (humuss) together with ource of prottein.
This method g only foods from the bo
d of applying ottom of the food
f chain can
c
help accelerate detox and fat loss during
d this prrogesterone
e promoting
phase, whilee enhancing g the overall anti-estroge
enic effect off the diet.
Raw nuts & seeds shouuld be used as
a the main fuel food forr the evening
g
meal duringg Phase II off the diet. They should no
ot be eaten with grains or
o
starchy food
ds.

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a rights reservved.
High
h Fat Food
d Choices
s for Phas
se II

Day
aytime Food
ds* Good Hig
igh Fat Foo
ods for Pha
ase II

Raw Fruits: orange, Raw nuts:

n almond ds, pecans, walnuts
w
grapefruit, berries,
b apples, Raw seeds:
s pumppkin, sunflow
wer, hemp,
papaya, pineapple and their oils
Green leafy y vegetables Avocaado
Raw vegeta ables: carrotss, Olivess
celery, tomaatoes, onions, Stabilized rice gerrm
beets, etc. Stabilized wheat germ
g
Organic Yog gurt or Kefir
Eggs prefferably fertile
e
Whey protein concentra ates
(chemical frree) great for
f
recovery me eal after exe
ercise

*Only eat 1 fruit, veggie, or pro

otein
servving at a time during the daay
everry few hours!

Nig
ghttime Fo
oods*
Vegetables:: green salad d, tomatoes, peppers, carrots, beetss, eggplant,
string beans s, etc.
Onion & garrlic
Crucifers: broccoli, caulliflower, brusssel sprouts & cabbage
Avocado
Omega 3 oils: flax & hemp seeds
Beans: garb banzo, pinto, black, etc.
Hummus
Sesame tah hini
Eggs (prefe erably fertile - if not, thenn at least org
ganic)
Wild catch fish:
f salmon,, tuna, sardines, cod, ora ange roughyy
Seafood: sh hrimp, lobsteer, crab
Organic raw w milk cheesses
Raw Nuts: almonds,
a pecans or waln nuts
Raw Seeds: pumpkin, sunflower,
s fla
ax, hemp or sesame
xtra virgin, cold
Olive oil - ex c pressed (optional)

*Eatt raw (salad) veggies

v first, followed by protein
p and co
ooked veggies. Do not fill up on
prottein, but instead save room m for nuts andd seeds at the
e end of the meal.
m

Copyrigght 2008 Orii Hofmekler, all

a rights reservved.
Copyright 2008 Ori Hofmekler, all rights reserved.
Phase III Reintroduction Foods

Copyright 2008 Ori Hofmekler, all rights reserved.

Reintroduction Sample Day

Morning Breakfast
1 glass water Daily Supplements:
1 grapefruit
1 cup coffee (freshly ground)
Morning:
Supplements (see list to the right)
Liver detoxifiers (Livafect) 1
Mid-Morning serving
Organic nonfat yogurt or kefir (8 oz.) OR Amla C 3 tabs
Pesticide-free whey protein shake (30g KidnX 1 serving
protein) OR Potassium 99mg - 5 tabs
Cup of organic strawberries Magnesium 250 mg 1 tabs
Probiotics (DigestX) 3 tabs
Lunchtime Estrogen inhibitors (EstroX) 1
Green salad and 1 teaspoon olive oil or serving - 3 caps
Vinaigrette (no distilled vinegar) Multivitamin (Essentials) 2
Two poached eggs (fertile)
caps
1 2 oz. of organic cheese (optional), but
carefully check how it affects you
Supplements (see list to the right)
Lunchtime:
Essentials 3 caps
Mid-Afternoon Amla C 3 tabs
Peeled granny smith apple OR EstroX caps 1 serving - 3
Freshly squeezed juice carrots, caps
beets, parsley, celery, cucumber EstroX shake 1 serving
(either instead of lunch or
Late Afternoon during the afternoon)
Yogurt, kefir or protein shake (same as
mid-morning) Late Afternoon:
Supplements (see list to the right) Amla C 3 tabs
EstroX caps 1 serving
Evening Dinner
(optional)
Green salad mixed greens, onion,
pepper and olive oil
Cooked or steamed broccoli or cauliflower
Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood
or eggs
Pasta combine with the above listed food and eggs or fish
Bread same as pasta
Meat: (Option 1) Combine with the above listed foods and potatoes, beans or grains
(oat, barley or rice) OR (Option 2) Combine with the above listed foods and raw
almonds or pecans or pumpkin seeds

Main Fuel for Reintroduction Phase: Carbs and fat

Note: Avoid soft drinks, sugar, sweets, alcoholic beverages and low carb products made with
sugar alcohol, artificial sweeteners or chemical preservatives.

Copyright 2008 Ori Hofmekler, all rights reserved.

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Copyright 2008 Ori Hofmekler, all rights reserved.