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Brewer Diet: The Essential Guide to The Low-Carb Diet Plan

What Is The Brewer Diet?

For the enhanced metabolic activities that come with pregnancy, enough protein and high-quality diet are essential.

Many midwives and practitioners advise pregnant women to eat well, including the Brewer Diet. There is a mountain of evidence to back them up.

A Harvard University study discovered that eating more than 75 grams of protein per day helps reduce pregnancy disorders such as pre-eclampsia (Abubakar et al., 2011). (Haas, 1995).

Dr. Tom Brewer worked with a large, high-risk group of underprivileged ethnic minority young women in their first pregnancy in California during the 1960s.

This group had up to 35% of major pregnancy disorders, preeclampsia and eclampsia, over the same time period in other parts of the United States.

Approximately a 12-year period, Dr. Brewer dealt with over 7000 pregnant mothers.

He inquired about each woman’s diet and discovered that malnutrition was common.

All of his customers were forced to receive nutritional counseling and to eat nutritious foods with appropriate protein.

Among his patients, the rate of major pregnant diseases fell to 0.5 percent (Brewer & Brewer-Krebs, 1977)!

This is remarkable and well described, but because there was no “control group” (a group that did not receive “treatment,” because Dr. Brewer felt it would be unethical to deny good nutrition to a group of pregnant women), most medical associations do not consider this research scientifically valid.

The typical Brewer diet calls for 2600 calories per day, 80-120 grams of protein, salt-to-taste, green vegetables, complete grains, fats, and vitamin-rich foods (Jones).

The Brewer diet is simple to incorporate into optimal pregnancy nutrition.

While the Brewer Diet does not specify salt or lipid kinds, whole-mineral salts (e.g., Himalayan or Celtic) and high quality omega-3 fats are the healthiest.

Food sensitivities/allergies, ethical decisions, and cultural traditions may all be accommodated by the Brewer Diet. As usual, consume three meals and three snacks each day, incorporating protein at each.

What Is The Importance Of Healthy Diet During Pregnancy?

I discovered the following facts while reading Joy Jone’s article “Nutrition and Blood Volume Work Together for a Healthy Pregnancy”:

Our blood volume rises by roughly 50% during pregnancy in order for our bodies to sustain the pregnancy and nourish the baby.

Our liver produces albumin, a protein that aids in the retention of fluid in the circulation as well as the transport of vitamins and minerals throughout the body.

The albumin aids in the growth in blood volume.

Protein contains amino acids, which are the building blocks of albumin, our baby’s cells, and our own muscle cells.

That is why it is critical for a pregnant woman to get adequate protein.

Salt is necessary because it generates osmotic pressure, which aids in the removal of surplus fluid from tissues and into circulation.

If a pregnant woman does not consume enough protein, calories, or salt, the pregnancy may become complicated.

Brewer Diet And Preeclampsia

In this interview, Dr. Brewer says of preeclampsia (formerly known as toxemia):

“This diet will avoid toxemia, other maternal problems, and all types of neurological, physical, motor, and behavioural impairments in the kid.”

For over 30 years, I tried this diet on thousands of patients, and those who followed it never suffered eclampsia, anemia, placental abruption, serious infections of the lungs, kidneys, or liver, low birth weight infants, early birth, or miscarriage, and their children were all healthy.

Adopting this diet requires bravery because the underlying premise, that malnutrition is the cause of toxemia and other pregnancy-related illnesses, is exceedingly controversial in American obstetrics.”

If you are concerned about pre-eclampsia and would want additional information, I strongly advise you to join the Dr. Brewer Pregnancy Nutrition Facebook Group. Joy Jones, R.N. is the administrator of this organization, and they give a wealth of information.

Is The Brewer Diet Effective?

Is The Brewer Diet Effective?

According to the forums I’ve read, there are pregnant women who follow the Brewer Diet rigorously and yet suffer preeclampsia.

The Brewer’s diet, on the other hand, is based on Dr. Thomas Brewer’s 40 years of study. Dr. Brewer supervised Contra Costa County’s prenatal clinics from 1963 to 1976, and over 25,000 women successfully followed [the Brewer Diet] guidelines.

His findings were published as a preliminary study in the Journal of Reproductive Medicine.

The National Institute of Health did a retrospective assessment of 5,615 pregnancies in Contra Costa County and found no occurrences of eclampsia.

To address the question, everyone is unique, and no single solution will suit everyone.

I choose to follow the Brewer diet after conducting a cost-benefit analysis for myself because eating is one of the things I can control to prepare for the best potential outcome for my pregnancy/delivery.

The only “cost” I can think of while following this diet is that I could gain a few pounds. So, in my situation, the advantages much exceed the disadvantages.

To discover if the Brewer Diet is suitable for you, you must conduct your own cost-benefit analysis.

When Is Dr. Brewer’s Diet Important?

The Brewer Diet is essential during all three trimesters of pregnancy.

The Brewer Diet is crucial in the first trimester to prevent ketosis and to help prevent or decrease morning sickness.

It also encourages blood volume expansion and tissue growth (baby cells and uterine muscle cells).

Because the placenta is tiny in the first trimester, the mother can begin with a simplified version of the Brewer Diet and progressively work her way up to the full Basic Plan by the end of the first trimester, while remaining mindful of her general needs.

Good nutrition is essential for proper placental development throughout the second trimester.

If the woman does not smoke and has followed the Brewer Diet, she will not have to worry about placental function deterioration if the baby becomes late.

The diet is critical in the third trimester to preserve fluid reserves for childbirth and to nourish the placenta.

It is also critical to eat healthy since the baby’s brain grows at its fastest pace in the last two months of pregnancy.

The issue with restricting a mother to a specific amount of pounds becomes apparent at this stage.

Mothers frequently reach that amount before their due dates, and many will starve themselves for the remainder of the pregnancy, putting the child’s growth at risk.

Some delivery attendants advise moms against following this diet, anticipating that the weight gained would be difficult to reduce once the baby is delivered.

This apprehension frequently reflects a lack of knowledge with the weight loss that is commonly connected with nursing.

It may also indicate that they are not adequately balancing the risks and benefits of this dietary therapy.

When applied to the Brewer Diet, the benefits of avoiding major difficulties with the pregnancy, delivery, or newborn easily outweigh the risk of being slightly overweight for a year or two after the baby’s birth.

According to the Brewer concept, the quantity of pounds acquired by a mother during pregnancy is not as important as the type of food she consumes to gain those pounds.

The average weight gain on the Brewer Diet appears to be between 35 and 45 pounds.

However, if a woman can demonstrate that she is eating healthily and is not attempting to artificially limit herself to a set number of pounds, a weight reduction of 5 pounds may be acceptable, as may a weight increase of 60-80 pounds (or more, in the case of a multiple pregnancy).

The basic conclusion is that when a pregnant woman arrives for a prenatal checkup, the first thing she should not be asked is, “What have you gained this week?” Rather, the first thing any mother should ask is,” What are you eating?”.

Brewer Pregnancy Diet Plan

The Brewer Pregnant Diet is commonly considered to be the greatest pregnancy diet.

It is adaptable, allowing you to tailor it to your specific dietary needs or limitations, while still providing adequate protein and minerals for a healthy baby’s development.

Here are the guidelines, which you may use as a reference or follow during your pregnancy:

Milk And Milk Products | 4 Options Per Day

Dr. Brewer recommends one quart of milk every day. What a large quantity of milk!

As long as you are obtaining dietary calcium, this can take any form.

You may drink a glass, have some cheese, yogurt, nuts, kale, and end the day with a dish of ice cream if you like.

I took a nutrition class a few years ago, and the lecturer (a registered dietician and doctor in his area) made it plain that supplements are excellent, but we should attempt to meet all of our vitamin and mineral needs through diet because only around 10% of supplements you consume are truly absorbed.

We have all seen vitamin urine, regardless of the proportion, therefore we must conclude that not everything is being absorbed as it should be.

  • 1 Cup Milk: Whole, Skim, 1%, Buttermilk
  • 1/2 Cup Canned Evaporated Milk: Whole Or Skim
  • 1/3 Cup Powdered Milk: Whole Or Skim
  • 1 Cup Yogurt
  • 1 Cup Sour Cream
  • 1/4 Cup Cottage Cheese: Creamed, Uncreamed, Pot Style
  • 1 Large Slice Cheese (1 1/4 Oz): Cheddar, Swiss, Other Hard Cheese
  • 1 Cup Ice Milk
  • 1 1/2 Cup Soy Milk
  • 1 Piece Tofu, 3″X3″X 1/2″ (4 Oz)

Calcium Replacements | If You Are Lactose Intolerant, Use As Needed.

For vegetarians and vegans, there are many calcium-rich foods to choose from, such as almonds, olives, broccoli, kale, and so on.

  • 36 Almonds
  • 1/3 Cup Bok Choy, Cooked
  • 12 Brazil Nuts
  • 1 Cup Broccoli, Cooked
  • 1/3 Cup Collard Greens
  • 1/2 Cup Kale
  • 2 Teaspoons Blackstrap Molasses
  • 4 Oz Black Olives
  • 1 Oz Sardines

Eggs | 2 Eggs Per Day

The recommendation is two eggs each day. The whole egg, including the whites and yolk.

The egg is the most nutritionally dense meal available.

It contains nearly every vitamin and mineral that you require.

In fact, it contains amino acids that are required for normal metabolism and that affect and aid in the synthesis of the protein you consume.

Eggs also include important amino acids that influence your (and your baby’s) neurotransmitters.

It also contains vitamin A, which has several therapeutic effects.

Protein Combinations  | 6-8 Options Per Day

This is somewhat related to the egg consumption.

However, two eggs contain just roughly 12g of protein, which is insufficient.

Here, you may choose from tofu to turkey, as well as beans and potatoes.

There are so many options.

Simply pick what works best for you.

Personally?

I enjoy including hummus into my daily routine for increased nutrition and flavor.

Protein is essential because it promotes tissue development.

Back to the amino acids – they have a fantastic moniker that you should remember: “building blocks.”

Why?

Because when you’re forced to consume so much protein, remember yourself that you’re providing your child with the building blocks for improved health, nutrition, and growth.

  • 1 Oz Lean Beef, Lamb, Pork, Liver, Or Kidney*
  • 1 Oz Chicken Or Turkey*
  • 1 Oz Fish Or Shellfish*
  • 1/4 Cup Canned Salmon Or Tuna*
  • 3 Sardines*
  • 3 1/2 Oz Tofu*
  • 1/4 Cup Peanuts Or Peanut Butter*
  • 1/8 Cup Beans + 1/4 Cup Rice Or Wheat*
  • Beans: Soy Beans, Peas, Black Beans, Kidney Beans, Garbanzos
  • Rice: Preferably Brown
  • Wheat: Preferably Bulgar
  • 1/8 Cup Brewer’s Yeast + 1/4 Cup Rice
  • 1/8 Cup Sesame Or Sunflower Seeds + 1/2 Cup Cup Rice
  • 1/4 Cup Rice + 1/3 Cup Milk
  • 1/2 Oz Cheese + 2 Slices Whole Wheat Bread Or 1/3 Cup Macaroni (Dry) Or Noodles Or 1/8 Cup Beans
  • 1/8 Cup Beans + 1/2 Cup Cornmeal
  • 1/8 Cup Beans + 1/6 Cup Seeds (Sesame, Sunflower)
  • 1/2 Large Potato + 1/4 Cups Milk Or 1/4 Oz Cheese
  • 1 Oz Cheese: Cheddar, Swiss, Other Hard Cheese
  • 1/4 Cup Cottage Cheese: Creamed, Uncreamed, Pot Style

*(Measured Before Cooking)

Fresh, Dark Green Vegetables | 2 Options Per Day

Asparagus, broccoli, and spinach are among the notables.

Broccoli is not my favorite vegetable, but I adore spinach.

Do you want to know why I like spinach so much?

It includes the folic acid required for neural growth, and I can combine it uncooked into a fruit smoothie without tasting it.

This is a fantastic method to kill two birds with one stone!

So drink as many fruit smoothies with spinach as you like.

They’re fantastic.

And I’m not kidding when I say you can’t taste the spinach!

These greens, once again, will aid in the digestion of protein in your diet and are a good source of calcium.

  • 1 Cup Broccoli
  • 1 Cup Brussels Sprouts
  • 2/3 Cup Spinach
  • 2/3 Cup Greens
  • Collard, Turnip, Beet, Mustard, Dandelion, Kale
  • 1/2 Cup Lettuce (Preferable Romaine)
  • 1/2 Cup Endive
  • 1/2 Cup Asparagus

Whole Grains | 5 Options Per Day

Not just half grains, but whole grains.

This also implies that white bread, white rice, and practically everything else in white is out.

It is simply not as healthy for you or your darling kid.

These carbs provide you with energy while also providing energy to your kid.

You must have energy — even if you are not always active, a pregnant body is a mini-factory in and of itself.

It must be fueled!

A lot of whole grains will also give you with B vitamins, which are necessary for your nerves to heal and operate effectively.

The same is true for your child.

  • 1 Waffle Or Pancake Made From Whole Grain
  • 1 Slice Bread
  • Whole Wheat, Rye, Bran, Other Whole Grain
  • 1/2 Roll, Muffin, Or Bagel Made From Whole Grain
  • 1 Corn Tortilla
  • 1/2 Cup Oatmeal Or Wheatena
  • 1/2 Cup Brown Rice Or Bulgar Wheat
  • 1 Shredded Wheat Biscuit
  • 1/2 Cup Bran Flakes Or Granola
  • 1/4 Cup Wheat Germ

Vitamin C Foods  | 2 Options Per Day

Vitamin C aids in the production of collagen.

Simple as that.

Do you have any idea what collagen is?

It is in charge of binding tissue together.

This aids in the development of muscles and the healthy functioning of people.

In fact, collagen is one of your cardiovascular system’s most significant and plentiful components!

Furthermore, we should all be aware by now that vitamin C is beneficial not only in immune response but also in overall health.

  • 1/2 Grapefruit
  • 2/3 Cup Grapefruit Juice
  • 1 Orange
  • 1/2 Cup Orange Juice
  • 1 Large Tomato
  • 1 Cup Tomato Juice
  • 1/2 Cantaloupe
  • 1 Lemon Or Lime
  • 1/2 Cup Papaya
  • 1/2 Cup Strawberries
  • 1 Large Green Pepper
  • 1 Large Potato, Any Style

Fats And Oils  | 3 Options Per Day

We’re not talking about hydrogenated oils in Oreos, French fries, or funnel cakes here.

This is the natural sort of fat.

Use olive oil or genuine butter for cooking.

Even foods like flax, walnuts, and avocados are high in good fats and hence make excellent additions to your diet.

Why do we need to incorporate these fats?

Some of the vitamins we need to consume are fat-soluble, such as vitamins A, D, E, and K.

So I said flax, and I feel like I should add a comment here. It does not “function” unless it is grounded.

You may buy it whole or pre-ground, but once ground, it can soon get rancid.

As a result, whether you buy it ground or use a coffee grinder at home, keep it in the fridge or freezer to keep it fresh.

I like the freezer more.

In addition, ground flax may be used in practically any recipe.

Those fruit smoothies with spinach in them?

Include some ground flax in them as well.

You won’t be able to taste it again. (Only if you put in a lot will you see a texture change.)

I’ve been including flax into our diet for several years.

I can sneak it into enchiladas, chili, casseroles, and anything else you can think of.

  • 1 Tablespoon Butter Or Margarine
  • 1 Tablespoon Mayonaise
  • 1 Tablespoon Vegetable Oil
  • 1/4 Avocado
  • 1 Tablespoon Peanut Butter

Salt And Other Sodium Sources

To taste, salt any dish.

But don’t go overboard.

And, like with the bread statement, bleached table salt is not particularly healthful.

Choose from Kosher and Sea Salt variants.

Salt can really help you keep hydrated and lessen the risk of pre-eclampsia if you use it sparingly and just to taste. (You don’t need to increase it; just make sure you have enough salt in your system to be lucid and not dehydrated.)

  • Table Salt, Iodized, To Taste
  • Sea Salt, To Taste
  • Kelp Powder, To Taste
  • Soy Sauce, To Taste

Water

Drink to cure your thirst.

I’ve always attempted to follow the guideline of drinking not just when I’m thirsty, but also as many ounces as half my body weight.

This is because it guarantees that I drink more water as my pregnancy progresses.

For example, if you weigh 150 pounds, you should drink at least 75 ounces of water every day.

Drinking water, contrary to popular belief, lowers swelling-related water retention.

If you don’t know how much water should you drink a day, please use our DAILY WATER INTAKE CALCULATOR.

Supplements:

Definitely, you should also take your prenatal vitamin every day, as well as 500-1000g of calcium every day, or whatever your doctor prescribes.

Vitamin A Foods  | 1 Option Per Day

  • 3 Apricots
  • 1/2 Cantaloupe
  • 1/2 Cup Carrots (1 Large)
  • 1/2 Cup Pumpkin
  • 1/2 Cup Winter Squash
  • 1 Sweet Potato

Liver | Minimum 1 Per Week (Optional)

You are only required to consume it if you enjoy it.

To substitute liver as a food source, you can take Energizing Iron, a low-cost supplement derived from liver but delivered in capsule form.

I use it and highly suggest it.

  • 4 Oz Liver
  • Beef, Calf, Chicken, Pork, Turkey, Liverwurst

Whole Baked Potato (Optional)

This implies you’re eating the skin and everything.

I normally make some mashed potatoes with the skin included.

Whatever floats your boat, but keep in mind that the skin, even if you don’t like it, is just as vital as the fluffy deliciousness.

That skin has a lot of excellent stuff in it! Vitamin C, potassium, folate, vitamin B6, iron, magnesium, zinc, and even protein are all important nutrients.

Brewer Diet Sample Menu

What I Usually Consume In A Day Is As Follows:

Snack: Greek Yogurt With Granola And Fruit.

Breakfast: 2 Eggs, 2 Sausages, 1 Wheat Bread Slice, And 1 Cup Milk.

Snack: Smoothie Made With Yogurt, 2 Tablespoons Of Butter, Spinach, Strawberries, Milk, Chia Seeds, And Crushed Flax Seeds.

Lunch: Tuna Or Egg Sandwich.

Snack: Carrots And Celery With Peanut Butter.

Dinner: Chicken Breast, Quinoa, And Sautéed Veggies.

Snack: Smoothie With Yogurt, 2 Tablespoons Of Butter, Spinach, Strawberries, Milk, Chia Seeds, And Crushed Flax Seeds.

Snack: Cottage Cheese With Strawberries And Dark Chocolate Chips.

Brewer Pregnancy Diet Checklist 

This checklist can be downloaded and printed to allow you to keep track of your daily food consumption.

It’s also worth noting that if you skip a food category on one day, you may make up for it on another day of the week.

Tips For Brewer Diet Success

A brief look at the food category list or checklist might be intimidating!

I completely understand.

I discovered that the following items helped me keep on track with my nutrition:

  • Discovering and comprehending why my body relies on good nourishment to maintain myself and, more importantly, my kid healthy.
  • Imagining myself eating as though I were feeding a baby. When it’s time to eat, for example, I tell myself, “It’s time to feed the baby.”
  • Set a timer to remind me to eat every two hours!
  • When I cook, I make extra food so that there will be leftovers for the next few days.
  • When I’m on the run, I bring healthful snacks with me.
  • Finally, I try not to fret about my nutrition since I know I can make up for any food groups I miss later in the week.

Summary

To summarize, diet is critical throughout pregnancy.

According to Dr. Brewer’s study, proper diet can help prevent numerous pregnancy issues.

While the Brewer Diet might be intimidating, I hope the recommendations above are helpful.

Also, don’t worry about your nutrition if it hasn’t been stellar thus far; we’re all doing our best.

However, it is critical to do better when we know better.

Author

  • Mary M. Cameron

    Mary M. Cameron is a registered dietitian nutritionist with a Bachelor's degree in Nutrition Science from the University of California, Davis and a Master's degree in Public Health Nutrition from the University of California, Los Angeles (UCLA). With over 8 years of experience in the nutrition field, Mary is an expert in weight management, plant-based nutrition, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Mary believes that nutrition is the foundation of overall health and wellness, and she strives to inspire her readers to prioritize a balanced and varied diet, while also incorporating physical activity and self-care into their daily routines. Through her articles, Mary aims to empower her readers to make informed decisions about their nutrition and lifestyle choices, and to help them achieve their health and wellness goals.

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