HEALTHY DIET FOR OCD AND DEPRESSION: A DIET AND RECIPE FOR MITOCHONDRIAL SUPPORT
This diet is designed for people who struggle with low mitochondrial function, chronic inflammation, and glucose instability. It supports individuals with Parkinson’s disease, undermethylation, chronic fatigue, obesity, OCD, IBS, anxiety, mast-cell activation, elevated NMDAR activity, autoimmune tendencies, and anyone with unstable energy or mood related to poor cellular metabolism.
The purpose of this diet is simple. We replace sugar-driven metabolism with fat-driven metabolism. This reduces inflammation, stabilizes neurotransmitters, protects brain cells from excitotoxicity, lowers immune reactivity, restores gut integrity, and improves the ability of mitochondria to create ATP without producing high oxidative stress.
Three meals per day are consumed with no sweets, no seed oils, and minimal processed grains or carbohydrates. The focus is on clean fats, moderate protein, mineral-rich vegetables, and simple preparation.
This plan is designed as a healthy diet for OCD and depression, focusing on lowering glutamate activity and stabilizing mitochondrial energy.
WHY THIS DIET REDUCES INFLAMMATION AND CALMS THE BRAIN
High carbohydrate intake forces mitochondria to burn glucose, producing excess free radicals and inflammatory byproducts. This worsens fatigue, pain, brain fog, irritability, OCD tendencies, anxiety, tremors, and glutamate overload.
High sugar and high processed foods damage the lining of the gut, raise insulin, increase appetite, weaken dopamine receptors, and create immune complexes that aggravate autoimmunity.
A high-fat, low-carbohydrate diet improves ATP production, stabilizes blood sugar, reduces cytokines, protects neurons, and lowers immune activation. Ketones feed the brain more cleanly than glucose and help regulate NMDAR activity, reducing excitatory overwhelm.
GLUTAMATE - NMDAR HYPERACTIVITY AND WHY KETO DIET IS BENEFICIAL
The NMDA receptor is a glutamate-sensitive receptor on neurons that controls excitatory signaling, plasticity, and the brain’s ability to filter and regulate thoughts. When NMDARs are overstimulated, the brain becomes excessively “loud” and reactive, producing symptoms such as obsessive thinking, anxiety spikes, irritability, inner tension, intrusive thoughts, and compulsive behavior. Undermethylation, low magnesium, high glutamate foods, gut inflammation, and mitochondrial stress all increase this hyperexcitatory state.
Ketogenic metabolism reduces NMDAR hyperactivity through several mechanisms. Ketones act as a cleaner neuronal fuel that reduces glutamate release at the synapse and increases conversion of glutamate into the calming neurotransmitter GABA. Ketones also enhance mitochondrial efficiency, which lowers the oxidative stress that normally amplifies NMDAR sensitivity. In research, ketone bodies reduce neuronal firing rates, stabilize synapses, and limit the excessive calcium influx triggered by overactive NMDARs. This results in calmer cognition, fewer intrusive thoughts, lower internal tension, and improved emotional regulation.
In short, the ketogenic diet lowers glutamate noise, strengthens mitochondrial resilience, and helps the brain shift from an overstimulated, OCD-prone state to a calmer, more stable rhythm.
WHY ADEQUATE MINERALS MATTER
Vegetables rich in magnesium, potassium, and natural sodium help alkalinize the blood, regulate muscle contraction and relaxation, and support the kidneys in filtering acids, toxins, and metabolic waste. These vegetables supply fiber that slows carbohydrate absorption, strengthens the gut lining, improves bowel regularity, and reduces systemic inflammation.
Spinach, kale, chard, zucchini, cauliflower, broccoli, cabbage, mushrooms, asparagus, Brussels sprouts, green beans, and bell peppers deliver this mineral support.
A healthy diet for OCD and depression must remove inflammatory foods, reduce sugar, and support brain chemistry through clean fats and nutrient-rich vegetables.
MEAT QUALITY SHOULD ALWAYS BE ORGANIC AND GMO-FREE
Meats should be organic, non-GMO, and raised without glyphosate-contaminated grains. Conventional animal feed is heavily sprayed with glyphosate, which damages gut tight junctions and contributes to leaky gut, mood instability, immune activation, and mitochondrial dysfunction. Regeneratively raised animals produce cleaner fat, better omega ratios, and fewer inflammatory compounds.
This has nothing to do with keto. It is a fundamental principle of human biology.
EATING SCHEDULE AND CALORIE TARGETS
Meals are eaten three times per day spaced four to five hours apart.
Recommended total daily calories when not trying to lose weight:
• 150 lb adult: 2200 to 2600
• 200 lb adult: 3000 to 3400
For weight loss, reduce all meal amounts by twenty percent while keeping the same macronutrient ratios.
Beverages include water, sparkling mineral water, herbal teas, black coffee, tea with cream, and the kidney detox tea described below.
THE FOOD STRUCTURE OF THIS DIET
• Fats supply seventy to eighty percent of calories
• Protein provides twenty to twenty five percent of calories
• Carbohydrates remain under twenty grams per day
This creates the metabolic state where mitochondria can operate cleanly without constant glucose demand.
BREAKFAST PLATES
These plates show recommended calories for each meal.
Ounces and grams both included.
Breakfast Plate A — Eggs, Vegetables, Avocado, Cream Cheese
150 lb adult
Eggs two large
Vegetables 150 grams or 5 ounces
Cream cheese 30 grams or 1 ounce
Avocado 100 grams or 3.5 ounces
Butter or oil 10 grams or 0.4 ounces
Calories: 600 to 700
200 lb adult
Eggs three large
Vegetables 200 grams or 7 ounces
Cream cheese 40 to 50 grams or 1.4 to 1.8 ounces
Avocado 150 grams or 5 ounces
Butter or oil 15 grams or 0.5 ounces
Calories: 850 to 950
Breakfast Plate B — Greek Yogurt, Walnuts, Cream, Sweetener
150 lb adult
Greek yogurt 200 grams or 7 ounces
Walnuts 30 grams or 1 ounce
Cream 10 grams or 0.35 ounce
Stevia or monk fruit
Calories: 500 to 600
200 lb adult
Greek yogurt 300 grams or 10.5 ounces
Walnuts 40 to 50 grams or 1.4 to 1.8 ounces
Cream 15 grams or 0.5 ounce
Calories: 750 to 850
Breakfast Plate C — Salmon, Avocado, Olive Oil
150 lb adult
Salmon 80 grams or 3 ounces
Avocado 150 grams or 5 ounces
Olive oil 10 grams or 0.35 ounce
Calories: 600 to 700
200 lb adult
Salmon 120 to 150 grams or 4 to 5 ounces
Avocado 200 grams or 7 ounces
Olive oil 15 grams or 0.5 ounce
Calories: 850 to 950
LUNCH PLATES
Lunch Plate A — Chicken Thighs, Zucchini, Soft Cheese
150 lb adult
Chicken thighs 120 grams or 4 ounces
Zucchini 200 grams or 7 ounces with olive oil
Cream cheese or mozzarella 30 grams or 1 ounce
Calories: 700 to 800
200 lb adult
Chicken thighs 170 grams or 6 ounces
Zucchini 250 to 300 grams or 9 to 10 ounces
Cheese 40 grams or 1.4 ounces
Calories: 900 to 1000
Lunch Plate B — Ground Beef, Cauliflower Mash, Greens
150 lb adult
Ground beef 120 grams or 4 ounces
Cauliflower mash 200 grams or 7 ounces with butter
Swiss chard or spinach 100 grams or 3.5 ounces
Calories: 700 to 800
200 lb adult
Ground beef 170 grams or 6 ounces
Cauliflower mash 300 grams or 10 ounces
Greens 150 grams or 5 ounces
Calories: 950 to 1050
Lunch Plate C — Turkey, Brie or Cream Cheese, Avocado
150 lb adult
Turkey 120 grams or 4 ounces
Brie or cream cheese 30 grams or 1 ounce
Avocado 100 grams or 3.5 ounces
Calories: 600 to 700
200 lb adult
Turkey 170 grams or 6 ounces
Cheese 40 to 50 grams or 1.4 to 1.8 ounces
Avocado 150 grams or 5 ounces
Calories: 850 to 950
DINNER PLATES
Dinner Plate A — Salmon, Broccoli, Butter
150 lb adult
Salmon 150 grams or 5 ounces
Broccoli 200 grams or 7 ounces
Butter 10 to 15 grams or 0.35 to 0.5 ounce
Calories: 700 to 800
200 lb adult
Salmon 200 grams or 7 ounces
Broccoli 250 to 300 grams or 9 to 10 ounces
Butter 15 to 20 grams or 0.5 to 0.7 ounce
Calories: 900 to 1000
Dinner Plate B — Ribeye and Mushrooms
150 lb adult
Ribeye 180 grams or 6 ounces
Mushrooms 150 grams or 5 ounces with butter
Calories: 850 to 950
200 lb adult
Ribeye 230 grams or 8 ounces
Mushrooms 200 grams or 7 ounces
Calories: 1100 to 1200
Dinner Plate C — Chicken Alfredo, Zucchini
150 lb adult
Chicken thighs 150 grams or 5 ounces
Cream and parmesan sauce
Zucchini or cabbage 200 grams or 7 ounces
Calories: 800 to 900
200 lb adult
Chicken thighs 200 grams or 7 ounces
Extra cream sauce
Vegetables 300 grams or 10 ounces
Calories: 1000 to 1100
SNACK OPTIONS FOR NORMAL APPETITES
Snacks are optional for those not losing weight.
These reflect realistic portions.
Snack A — Walnut Yogurt Blend
Greek yogurt 80 to 120 grams or 3 to 4 ounces
Toasted walnuts 20 to 40 grams or 0.7 to 1.4 ounces
Boiled cranberries 30 grams or 1 ounce
MCT powder and stevia
Calories: 250 to 350
Snack B — Dark Chocolate and Brazil Nuts
Dark chocolate 10 to 15 grams or 0.35 to 0.5 ounce
Brazil nuts 15 to 25 grams or 0.5 to 0.9 ounce
Calories: 180 to 250
Snack C — Cheese and Avocado
Cheddar, mozzarella, goat cheese, or cream cheese 30 to 40 grams or 1 to 1.4 ounces
Avocado 60 to 80 grams or 2 to 3 ounces
Calories: 200 to 300
KIDNEY DETOX TEA
Half teaspoon dandelion root powder
Three quarter teaspoon baking soda
Quarter teaspoon buchu powder
One teaspoon ginger powder
One eighth teaspoon pure stevia
Mix into hot water and drink at any time of day.
BROADER MEAL IDEAS FOR BUSY FAMILIES
Many patients prefer batch cooking.
• Prepare a whole chicken in an Instapot with celery, salt, and rosemary. Cook in water until tender. Debone the chicken and use the meat for soups, salads, and dinners for several days. Make broth from the bones.
• Cook two whole chickens once per week for a family and refrigerate portions for three to five days.
• Freeze bacon and sausage to avoid spoilage. Thaw overnight for the next morning.
• Brown several pounds of ground beef at once and store portions for quick lunches.
• Roast a large pan of cauliflower, cabbage, or zucchini to use across the week as the vegetable base of meals.
HOW TO USE AVOCADOS
Avocados supply stable fats, minerals, and fiber.
• Mash with Greek yogurt and salt for a creamy side dish
• Blend with stevia for a sweet pudding-like treat
• Smash with lime and salt for guacamole
• Slice and add to any meal for fat balance
• Mix with cream cheese for a mild, rich spread
HOW TO USE NUTS
Nuts are versatile and support mineral, fat, and satiety needs.
• Lightly toast them and eat as a snack
• Add stevia or cinnamon for a sweet version
• Salt lightly for a savory version
• Mix walnuts or almonds into Greek yogurt
• Add chopped nuts to vegetable dishes for texture and fat