You now know that simple sugars, processed carbohydrates and high glycemic carbohydrates (like rice cakes, cold cereals, and whole wheat bread) when eaten alone will quickly send blood sugars soaring. Thus releasing insulin that in turn sends the sugars to adipose tissue to be stored as body fat. So lets construct a balanced diet that provides our bodies with the right amount of nutrients so that we don’t have cravings, avoid low energy levels, lose body fat and remain mentally alert. This program is based on a protein/carbohydrate/fat ratio of 30/50/20.
Three Basic Food Components:
Protein - Get 30% of your calories from Protein
Best Protein Choices:
Chicken (Skinless) Lean Red Meat Low Fat Dairy Products
Fish Egg Whites Turkey
Carbohydrates - Get 50% of your calories here.
Best Food Choices - Based on Glycemic Index
Apple Pears Raspberries
Peaches Oranges Blueberries
Best Vegetable ChoicesGreen Beans Broccoli Scallions
Celery Green Leaf Lettuce
Fats - 20% Of Calories From Fats
Good Fats:Olive Oil Almonds Avocados
Bad Fats:Fatty Red Meats Egg Yolks Organ Meats
Note: 1 gram of protein = 4 calories, 1 gram of carbohydrates = 4 calories, 1 gram of fat = 9 calories. We will be looking for balanced combination of these three.