Below is a basic outline of our
· Items in RED are the most important
· Items in ORANGE are important but less so
· Items in GREEN will help but are not critical
a. At least 3 meals per day
a. Eat BEFORE you get hungry
a. Understand the glycemic index (G.I.)
b. Generally avoid "white", highly processed starches
a. No regular sodas
b. No cookies, cakes, pies, pastries, candies, ice cream, doughnuts and NO FRUIT JUICES.
c. Whole fruits except watermelon are fine.
d. Artificial sweeteners are OK
e. Especially avoid fructose and high fructose corn syrup
f. Limit sugar alcohols (Xylitol, sorbitol etc.)
a. Add bran if possible
b. Whole grains only
c. Leafy vegetables
d. Fiber supplements are expensive but OK
a. Not only are they high-fiber, but phytochemicals clearly improve human health
a. "Trans-fat Free" labels mean nothing. Read the ingredients and avoid anything with "partially hydrogenated vegetable oil".
a. Fish oil: either take a supplement daily or eat a lot of oily deep-water ocean fish
b. Flax seed: Supplement or eat flax.
a. 120 grams of protein daily
b. Have a very high protein breakfast
c. Choose high-quality proteins like egg, soy, milk protein and lean meats.
a. Sugar-free yogurt or a lactobacillus supplement
a. Drink enough water that you need to urinate at least six times daily.