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JAZZID's Photo JAZZID SparkPoints: (44,491)
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12/19/10 3:25 A

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• The 12 best foods you should eat all the time

- Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)
- Yams (or sweet potatoes)
- Potatoes (white or red)
- Brown Rice
- Whole wheat bread and 100% whole grain products
- Vegetables
- Fresh Fruit
- Low fat & non fat dairy products (yogurt, cheese, milk, etc)
- Chicken or turkey breast
- Egg whites (or “egg beaters”)
- Lean red meat (top round, extra lean sirloin)
- Fish and shellfish

Because each type of carbohydrate can have vastly different properties and effects on body composition, it’s necessary to subdivide the carbohydrates into three separate groups; starchy, fibrous and simple. Proteins will be narrowed down into “lean proteins,” eliminating all the high fat proteins from the list, dairy products will be narrowed down to non fat or low fat dairy, eliminating all whole milk and 2% products, and good fats will have a category by themselves.

• Group I: Complex Carbohydrates: (Fibrous):

Asparagus Broccoli Okra
Cauliflower Green Beans Brussel Sprouts
Peas Cucumber Squash
Collard greens Mushrooms Zucchini
Lettuce Salads Pepper, green or red
Tomatoes, pasta sauce, salsa Spinach Kale

• Group II: Natural Simple Carbohydrates (Fruit):

Apples Unsweetened applesauce Blueberries
Bananas Oranges Raspberries
Berries Nectarines Plums
Grapes Peaches Cantaloupe
Grapefruit Pears Jelly (all fruit)

• Group III: Complex Carbohydrates (Starchy):

Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain
Potatoes (white, red)
Yams, sweet potatoes, carrots
Beans, lentils, legumes
Brown Rice
100% whole grain dry cereals
100% whole wheat or whole grain pasta
100% whole wheat bread & whole grain products

• Group IV: Lean Proteins:

Chicken breast, Turkey breast
Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)
Shellfish (Lobster, shrimp, Clams, etc.)
Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)
Eggs/Egg whites (One yolk for every six whites)
Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

• Group V: Dairy Products (1% low fat, skim, or non fat:

Cottage cheese

Group VI: Fats:

Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat

• Sample low carbohydrate & carb tapering menu:

Meal 1 – 7:00 am: oatmeal, 2 scoops whey protein
Meal 2 – 9:30 am: oatmeal, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: small serving brown rice, top round steak, broccoli
Meal 4 – 3:30 pm: Chicken breast, green beans, 1 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish

This menu also uses the carbohydrate tapering method, only in this case, the starchy carbohydrates are cut off after 12:30 pm. Meals one through three have a lean protein and a starchy carbohydrates while meals three through six contain only lean proteins and fibrous carbohydrates. In addition, the serving sizes of the starchy carbohydrates in the first three meals has been reduced. The moderate carb menu reduces carbs after 3:30... You can experiment until you find what works best for you, maybe using both methods on different days.

Edited by: JAZZID at: 12/19/2010 (03:35)

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