1. Eat protein at every meal, including breakfast.
2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.
3.
Eat unprocessed foods. Ninety percent of what you eat should be a
combination of (in this order of importance) raw vegetables, steamed
vegetables, whole grain, lean protein, and maybe a few fruits if
necessary.
4. Reduce starch to one portion a day, and don't eat
that portion during your evening meal. Best choices are beans, sweet
potatoes, and oatmeal.
5. Don't overdo fruit: one a day maximum,
and only the low-sugar, high-fiber variety. Apples, pears, plums and
berries all are good choices. For now, fruit should be eaten alone or
with something light, like low fat nuts. Lose the fruit juice
completely.
6. Reduce or eliminate dairy for the time being,
especially cow's milk. Exceptions: reasonable amounts of low sugar, fat
free yogurt.
7. Lose the booze. Despite what the "studies" say,
you lose no health benefits by giving up alcohol (including wine). There
is nothing essential in alcohol that you can't get in fruits and
vegetables without all the bad side effects that go along with it.
8.
Stop using vegetable oils such as sunflower, safflower and corn. The
supermarket kind is highly refined, and it oxidizes easily when heated,
contributing to arterial plaque. Use olive oil instead, and apply it to
food after the food is cooked when possible.
9. Watch which types
of fat you're eating. The amount of fat you eat is probably less
important than the kind of fat you eat. The worst are fried foods,
margarine and foods that contain hydrogenized or partially hydrogenized
oils. The best is omega-3, found in fish and flaxseed oil.
10.
Obsessively drink water: At least 8 ounces for every 20 pounds of
bodyweight you're now carrying around, each day. Every day. No excuses.
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