atomic sagebrush’s Low Everything Diet for Pink- Nutshell Version

UPDATED 10-4-22

The Low Everything Diet for Pink is the sway diet that I, atomic sagebrush invented during my days on the websites InGender and Gender Dreaming, to help myself and others get their baby girls in a way that is safe, sane, and quick.

Before you read about the LE Diet, take a moment to revise your thinking when it comes to sway diets. The LE Diet does not involve mineral balancing, pH of foods you eat, and there ARE NO forbidden foods on this diet (there are a few foods that you may want to avoid which I’ll talk about below, but even those are not make-or-break) It’s the overall totals of the day that count, not any magical food that you must eat or must avoid.

In short, the LE Diet is a low calorie, low protein, low fat diet, with nutrient intake kept on the low side and eating in patterns that are more likely to help keep blood sugar low.

Basic guidelines:

NOTE: Before we get started I want to mention we only count protein, fat, calories. People doing mineral diets (and those who may be concerned they aren’t getting adequate intake) might also want to LOOSELY track potassium, sodium, calcium, and magnesium – but this is not technically part of the LE Diet, and as long as you’re getting enough you don’t need to track those. DO NOT track any other nutrients, it is not necessary. Do not track carbs. If you’re in the limits for calories, protein, and fat, the carbs will take care of themselves.

The more things you track, the more control freakish it will make you, so please just stay focused on the stuff that actually matters and let go of the rest.

1500-1800 calories a day

This is the level of caloric intake recommended by the reproductive endocrinologists for safe weight loss while going HT. It is a safe level of weight loss while trying to conceive.

If you’re very tall, are breastfeeding, want to stop weight loss (at such time as you hit BMI 21, it is time to stop losing weight intentionally and try to hold steady, and BMI 18.5 is the absolute, total hard limit you must not drop below under ever) or are losing massive quantities of weight too quickly, bump up to 1800-2000 cals (keeping protein and fat intake within limits and making up the difference with carbs.) Or even beyond that if you need to keep weight on.

If you are very petite, typically only eat 1500-1800 cals, or have plateaued on weight loss at 1500-1800 and still have more to lose, you can bump down to 1200-1500 cals. DO NOT go any lower than that. If someone online tells you you’re supposed to eat less than that on LE Diet, they’re lying. If someone tells you that all the LE Diet is, is being hungry all the time and eat as little as you can, they’re lying. This is MY diet, I invented it, and no one is ever to go below 1200 calories at all ever. Starvation is not an option and is not allowed on LE Diet. In fact, it may actually temporarily raise your testosterone, or whatever personality factor is swaying, since it may not BE testosterone, due to the level of self-control it requires – which can undermine your pink sway.

If you have a lot of weight to lose, please try to resist the temptation to start off at 1200-1500 cals. It’s best to start on 1500-1800 and then see how you go. Cutting back more than you need to will wreck your metabolism and make it harder to lose weight in the long run. You can always cut back more later on, but you don’t want to risk resetting your metabolism right in the middle of your sway.

Again, the ONLY people who should be on 1200-1500 calories a day are very petite people who only eat 1500-1800 cals a day and have gotten boys doing that, and people who have plateaued at 1500-1800 and still have a lot of weight to lose. This is possibly 3-5% of swayers max. Far more people need to start off at higher calorie intake (1800-2000 cal range) instead of the lower range. So if you’re asking yourself “do I need to be at 1200-1500 cals a day” the answer is almost certainly “no you do not, please eat more!” It is totally fine to start off at higher calories than you think you’ll need and then

IMPORTANT! DO NOT count calories in low carb vegetables (vegetables that do not taste sweet or starchy) – they are free and unlimited, have as much as you want, no need to count anything in them. If you’re using a tracking service like My Fitness Pal, be aware that they DO track the calories, protein, and fat in low carb fruits and vegetables, so you will have to compensate for that somehow.

Calories should come primarily, but not solely, from carbs

If you are very thin to start with or have already lost a lot of weight and are needing to hold steady, and have no history of blood sugar issues, it’s ok to include lots of empty carbs. (refined, white grains and sugar.) Note – if you have concerns about egg quality, particularly if you’re 40 or over, you may not want to have much sugar and should focus more on whole grains.

If you have insulin resistance, PCOS, are heavy to start out with, have egg quality issues, are 40+, or have gotten an opposite on the standard form of the LE Diet before, you should focus more on fruits, vegetables, and limit grains to 2-3 servings of whole grains a day. The fiber will slow down the rise in your blood sugar and make it easier for your body to digest the carbs. You will also need to boost protein and fat to 50-60 grams while keeping calories the same. And if you are in this category, you MUST NOT have skim or even part-skim dairy. Full fat dairy only. Skim dairy is the devil for blood sugar! This is STILL the Low Everything Diet, it’s just a slightly different form of it that will be better for you if you fall into this category.

40-50 g protein for most

DO NOT go below this. Again, there are people online who will wrongfully tell you that it’s 30 g protein or to eat as little protein as you can – but they are WRONG. 40 g protein MINIMUM is the recommended amount from the World Health Organization and this is the amount that has always been recommended in the LE Diet. This is the lower limit of healthy protein intake for an adult woman in her childbearing years. You need this much protein prior to conception.

If you have insulin resistance or PCOS, you should increase protein (and fat!) to 50-60 g. You may also want to increase protein (and fat) to 50-60 g if you are breastfeeding, very tall, or exercising a lot. (even beyond this slightly if you are tall AND breastfeeding AND exercising or if you have very severe PCOS) This is a flexible limit. Increase it a bit if you need to. There is a huge difference between the 90-120 or even more grams of protein most boy moms eat, and even 60-70 g protein.

IMPORTANT! We do not count the protein and fat in fruits and most vegetables. Count calories only in fruit and high carb vegetables (the ones that taste sweet or starchy), do not count protein or fat in them. Low carb vegetables are free and unlimited, have as much as you want, no need to count anything in them. You do, of course, need to count things you’ve added, like dressing, butter, and oil. If you’re using a tracking service like My Fitness Pal, be aware that they DO track the calories, protein, and fat in low carb fruits and vegetables, so you will have to compensate for that somehow.

The only vegetables we count protein are beans and legumes (like peas, chickpeas, and lentils).

30-60 g fat or about 20-30% of your day’s calories from fat

This is the amount of fat intake advised from virtually all medical sources as ideal for good health. It’s much lower than most people eat, however.

Depending on how many cals you are eating, this typically works out to be between 30-60 g. (While we originally had 25 g as our minimum intake, we found that virtually everyone’s ovulation was delayed at that level – even people who had a fair amount of weight to spare. Don’t go below 30 g!) The more cals you are eating, the more fat you will be taking in.

DO NOT – I repeat DO NOT! – eat NO fat. You need fat to manufacture progesterone and estrogen that will help you get and stay pregnant. If you’ve gone on a long time without getting pregnant for no apparent reason, please start to eat the highest percent fat. If you are breastfeeding, exercising a lot, or are very tall, eat the highest percent fat to start with.

Anyone with PCOS, Insulin resistance, or other blood sugar issues needs to be getting 50-60 g of fat. Women who are very tall, breastfeeding, and/or exercising a lot should also be eating 50-60 g fat daily. (possibly even more if you fall into more than one of these categories, meaning if you are very tall, exercising, and breastfeeding, aim at 65 or even 70 if weight flies off. The rules simply cannot be the same for someone who is 5 ft. vs. 6 ft. tall.) Do NOT skimp on the fat. Do not ONLY eat fat free or very low fat foods. Fat is what keeps you ovulating and gives you a 14 day luteal phase. Fat helps you get and stay pregnant. Everyone, please eat fat as a part of your sway diet. No fat and very low fat diets are not allowed. And if someone says differently on Facebook or wherever, this is MY diet, I invented it based on copious research and 14+ years on two different websites watching swayers and their outcomes on diet. I am the sole authority.

IMPORTANT! We do not count the protein and fat in fruits and most vegetables. Count calories only in fruit and high carb vegetables (the ones that taste sweet or starchy), do not count protein or fat in them. Low carb vegetables are free and unlimited, have as much as you want, no need to count anything in them. You do, of course, need to count things you’ve added, like dressing, butter, and oil. If you’re using a tracking service like My Fitness Pal, be aware that they DO track the calories, protein, and fat in low carb fruits and vegetables, so you will have to compensate for that somehow.

The only vegetables we count fat in are things that have a good deal of fat, like olives and avocado. Nuts and seeds (including peanut and coconut) are not considered a vegetable, but since I get this question a fair bit, you do count everything in them, cals, pro, and fat.

2500-3500 mg potassium MINIMUM

DO NOT go under this amount. It can be FATAL. You can get more if you would like to.

It is quite likely potassium does not even sway anyway, so please don’t risk your health for a sway tactic that is utterly unproven and doesn’t even make any sense. BTW, this is the same level of potassium that is recommended on InGender and in the French Gender Diet, but neither of them are at all vocal about stressing how important it is that you get a sufficient amount of potassium. YOU CAN DIE if you do not get enough potassium, and this is a real risk that can actually occur. People HAVE gotten heart palpitations on the mineral balancing diets quite regularly and this is a sign your body is not working right.

If you are exercising, are tall, or drinking a lot of liquid, aim for the higher range. If it is summertime, aim for the higher range. If at any point you feel like your heart is skipping beats, racing, you are lightheaded, or otherwise feel weird in any way, increase potassium, and if that feeling continues, go to the doctor straight away. Please don’t play around with this one.

Low Nutrient, not NO nutrient

Vitamin supplements and highly fortified foods should be avoided unless you have a diagnosed deficiency. (And if you DO have a diagnosed deficiency, please take the nutrients necessary for your health, although I do have a couple workarounds that can help with your sway, message me for the scoop!) The exception is folic acid – you should be taking 1200-1600 mcg a day spaced out over the course of the day. Also, if you legitimately need certain supplements for your health or because you have a proven deficiency, please take them regardless of how they sway. But don’t ASSUME you have a deficiency after only a few days on diet and start dosing yourself with vitamins – please actually get diagnosed because many times people assume they have a vitamin deficiency when they’re really perfectly fine.

Fruits and vegetables are 100% allowed on the LE Diet. If you have a choice between higher nutrient vegetables and lower nutrient vegetables, then pick the lower nutrient ones, but that does not mean you cannot eat higher-nutrient vegetables. YOU CAN!! You would have to eat a mountain of broccoli to reach the level of nutrition in one Big Mac, fries, and a chocolate shake. Even high nutrient vegetables are really low nutrient foods overall.

If you have insulin resistance, PCOS or one of the other situations I’ve outlined above, you should focus on getting your carb needs from whole grains, fruits and vegetables rather than white carbs and sugar, and avoid skim dairy, using only full fat dairy..

Low carb vegetables are free foods meaning you can eat as much as you like, no need to count them.

High carb (sweet or starchy) veg and fruits, count calories but not protein or fat. This includes potatoes!

High protein vegetables (beans and legumes), count calories and protein.

High fat vegetables (avocado and olives), count cals and fat.

Count everything in nuts and seeds, and always count any added things you use in cooking like oil, butter, salad dressing, mayo, etc.

700-1000 mg sodium if you MUST

This is by far the least important. I do not believe sodium even sways (and high sodium intake may even sway PINK by harming overall health) but I keep it in the mix because it’s relatively easy for people to include. But most of us on Gender Dreaming totally gave up sodium restrictions and our results have only gone UP since we did. Our results improved consistently over the span of a decade and every year that passed more and more people gave up the sodium restriction. I got my girl not limiting sodium whatsoever after getting my 4th boy while limiting it.

If you have to cheat, make it on sodium. Better yet, skip this totally as it makes it MUCH easier to stick to diet if you do.

Foods that are probably best avoided

While there are no magic foods, there are some foods that are probably best eaten sparingly or avoided all together, either because they’re somewhat blue-friendly or they make it too hard to stick within your day’s limits, or both.

–Any highly fortified food like breakfast cereal.

-Garlic, onions, oatmeal, and celery have compounds in them that may raise testosterone. That having been said, it is highly doubtful these actually sway, but some people do choose to leave FRESH versions of these foods out. Please don’t get carried away and start worrying about garlic or celery as an ingredient in other foods, there is simply no way a little garlic in a packaged food could possibly be altering the gender ratio – we’re ALL eating this stuff!

-Fruit and vegetables JUICES, and DRIED fruits – highly concentrated sources of nutrients. Fresh is great, but juice and dry fruits are basically candy with vitamins added to them. Particularly if you’re on the alternate form of the LE Diet (“Slow Burn”) due to PCOS or other insulin resistance issues, avoid these.

– Meat and eggs, especially whole eggs, are highly concentrated sources of protein for very few calories. So after only a small serving, you exceed your protein allotment for the day and have eaten barely any calories whatsoever. Also, they are very nutrient dense foods so even just a tiny serving can give you a big burst of nutrition. They may also have fats in them that your body can use to make testosterone. You can still have these things WITHIN LIMITS, they are NOT FORBIDDEN, just that you have to keep an eye on the amount you are eating. Again, you can have these things within limits, they are not, I repeat NOT forbidden foods, but some websites claim that eating massive amounts of eggs and chicken somehow makes you pink friendly. I promise, it doesn’t. Eating a dozen eggs and 2 pounds of chicken as is recommended by some sway sites will sway blue.

– Nuts and seeds – healthy fats and lots of nutrients and protein. A small amount WITHIN LIMITS IS OK, but again some sites claim large amounts of certain nuts and seeds sway pink. Stick in LE Diet limits.

– Beans and peas – high protein. A small amount WITHIN LIMITS IS OK.

– Fish and shellfish – Do not eat fish more than 2x a week when trying to conceive due to the risks of mercury and other nasty chemicals in them. Avoid oily fishes like tuna and salmon all together due to their healthy fat. Whitefish/shellfish are very high in protein and low cal and should be avoided, but are better than the oily fishes in terms of your sway.

-Full fat dairy FOR SOME – Most swayers will want to use skim or part skim dairy products much of the time, becuase it allows you to save your fat limits to “spend” on other things. However, if you need fat intake (and many do!) switching to full fat dairy can be helpful for getting more fat and cals without adding protein. For example, if you were eating skim yogurt, switch to full fat…same amount of protein, but extra fat and a few more cals. Full fat dairy is also a good choice for anyone who is breastfeeding or who has lost ovulation due to dieting too strictly.

IMPORTANT – those with PCOS or insulin resistance, you should – in fact you MUST use full fat dairy ONLY, particularly yogurt and cheese, because this gives you a much better insulin response than skim does. Full fat dairy ONLY for anyone with blood sugar issues or poor egg quality. Skim milk is terrible for blood sugar and may even harm your fertility if it is borderline.

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