HOW OFTEN TO EAT IT / HOW MUCH TO EAT
This food list (not a fad diet - never fad diet - what you eat IS your diet though!) allowed me to lose 20 lbs in 6 months without being hungry, but keep in mind that I run and I workout. I ran 600 miles in these 6 months, averaging from 10 minutes a mile at the start to 8.5 minutes a mile at the end of 6 months. This may sound daunting, but it is only about 3 miles a day (every single day I run at least 1 mile). AND, walking counts! Whether you run or walk or a combination, 1 mile = 1 mile; both burn the same amount of calories!
This food/drink list also lower my Triglycerides from 169 to 57, my total cholesterol from 220 to 203, and my Glucose from 149 to 99, in 6 months!
This food/drink list also lower my Triglycerides from 169 to 57, my total cholesterol from 220 to 203, and my Glucose from 149 to 99, in 6 months!
VERY OFTEN / AS MUCH AS YOU LIKE UNTIL YOU ARE FULL
- Seltzer water, club soda, tonic water, water
- Tea, unsweetened
- Coffee or Espresso, black only
- Popcorn, air popped plain
- Kale/kale greens/collard greens
- Rice
- Pasta
- Corn
- Potatoes
- Apples, berries
- Kidney beans
- Broccoli
- Cauliflower
- Brussel sprouts
- Carrots
- Squash, eggplant
- Mushrooms
- Cabbage (not cole slaw)
- Onions
- Garlic
- Salsa
- Tofu
- Citrus fruits
- Melons
- Peas
- Peppers
- Whole wheat bread - 5g/slice fiber
- Peanut Butter - natural - only contains peanuts
- Oats, rolled, plain
- Salad - lettuce, veggies, olive oil dressing only
- Pickles, dill
- Pepper, hot sauce, mustard
OCCASIONALLY / 1 SERVING
- Peanuts, almonds, nuts
- Pumpkin seeds, sunflower seeds, seeds
- Avocado
- Brazil Nuts
If a food is not on the list, avoid it. If you can't avoid it, eat a small portion of it and don't dwell on it or make a habit of it. There were many times when I had a piece or 2 of pizza, or a hamburger, or even a few fries. But seldom. And I quite often worked out a bit harder afterwards. Eating is a joy and a big part of life, especially as you age, and there's no sense being too anal about it. The keys here are portion control/self-control, common sense and being honest with yourself, exercise, and consistency. Work at it and play at it, have fun!
AS SELDOM AS POSSIBLE / AS LITTLE AS POSSIBLE
- Trans fats, hydrogenated oil
- Oil - AVOID ALL OIL
- Seafood - AVOID seafood
- Meat: - NEVER BEEF NEVER PORK NEVER POULTRY. EVER.
- EGGS - AVOID EGGS
- CHEESE - AVOID CHEESE
- High-fructose corn syrup
- Processed foods
- White bread
- Bagels
- Bread, low-fiber
- Fried food
- Ribs
- Pizza
- Ice cream, cookies, cakes
- Candy, gum, mints
- Artificial sweeteners (Aspartame, Saccharin, Acesulfame K, Sucralose)
- Sugar
- Coke, cola, flavored soda, flavored water
- Vitamin water
- Gatorade
- Energy drinks
- Diet Soda
- Sweetened Tea
- Processed food
- Chocolate
- Frozen foods (most)
- Milk - NEVER MILK
- Mayonnaise
- Butter
- Canned fruit
- Cole slaw
- Macaroni salad
- Potato salad
- Alcohol - NEVER ALCOHOL
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