*΄¨΄* *΄¨΄* INFORMATION ONLY *΄¨΄* *΄¨΄* 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, its 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
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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