Making the Cut Read Online Free PDF Page A

calorie-free mixer—for example, vodka and soda or rum and Diet Coke. After the plan, preferably have no more than four drinks a week.
              Don’t abuse caffeine. Caffeine use is less of a concern for slow oxidizers than it is for fast. But don’t overdo it, as it could result in overworking your adrenals, which leads to fatigue and exhaustion.
              Limit your simple or starchy carbs to one serving per meal, and always incorporate lean protein with the carbs. Remember that 25 percent of any meal you consume should consist of lean protein. Following this rule will help to stabilize your blood-sugar levels.
              Last, but never least, the above-mentioned food lists are ideal for your metabolic type, but you must follow the individual calorie allowance you worked out for yourself in Rule 1 (Chapter 2.) to achieve weight-loss success.

    BALANCED OXIDIZERS
    The ideal macronutrient ratio for the balanced oxidizer is 40 percent carbohydrates, 30 percent protein, and 30 percent fat. These are the metabolic types that do well on diets like The Zone.
             
    [proteins]
    Not all proteins are created equal. It is important for balanced oxidizers to get a good mix of high-fat, high-purine proteins and low-fat, low-purine proteins. (Purines are natural substances already present in our bodies that aid in cellular regeneration. We all metabolize purines differently.) If you are a balanced oxidizer, it is crucial for you to make sure that 30 percent of all your meals and snacks are made up of protein.
    The following is a list of foods that you should choose from when deciding on a meal or snack.
    IDEAL CHOICES
    High purine:
anchovies, herring, mussels, organ meats (pâté, liver, etc.), sardines
Moderate purine:
bacon, beef, dark meat chicken, dark tuna, dark meat turkey, duck, eggs, lamb, octopus, oysters, regular-fat cheeses, salmon, scallops, shellfish, spare ribs, squid, veal, wild game
    Low purine:
catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sole, swordfish, tempeh, tofu, trout, turkey breast, white meat chicken, white tuna

              GLYCEMIC LOAD FOOD CHART
----
FOOD
SERVING SIZE
CALORIES
GLYCEMIC LOAD
----
Apple
1 medium
75
6
----
Apple juice
1 cup
135
12
----
Apricots
4 medium
70
6
----
Banana
1 medium
90
12
----
Barley
1 cup cooked
190
11
----
Black beans
1 cup cooked
235
8
----
Cashews
½ cup
395
4
----
Cherries
15 cherries
85
3
----
Chickpeas
1 cup cooked
285
13
----
Corn chips
2 ounces
350
21
----
Corn on the cob
1 medium
80
17
----
Cornflakes
1 cup
100
24
----
Corn tortilla
1 medium
70
12
----
Cream of Wheat
1 cup cooked
130
22
----
Croissant
1 medium
275
17
----
French fries
1 large order
515
25
----
Grapes
40 grapes
160
13
----
Grapefruit
1 medium
75
5
----
Grapefruit juice
1 cup
115
9
----
Green vegetables
1 cup cooked
40
5
----
Ice cream
1 cup
360
10
----
Ice cream (low fat)
1 cup
220
13
----
Kidney beans
1 cup cooked
210
10
----
Kiwi
1 medium
45
6
----
Lentils
1 cup cooked
230
7
----
Macaroni & cheese
1 cup
285
46
----
Mango
1 medium
110
14
----
Milk (full fat)
1 cup
150
3
----
Milk (skim)
1 cup
70
4
----
Orange
1 medium
65
5
----
Orange juice
1 cup
110
15
----
Papaya
1 cup cut
55
9
----
Peach
1 medium
70
7
----
Peanuts
½ cup
330
1
----
Pear
1 medium
125
10
----
Peas
1 cup
135
3
----
Pineapple
1 cup cut
75
7
----
Pineapple juice
1 cup
130
15
----
Pizza
1 large slice
300
20
----
Plums
2 medium
70
4
----
Popcorn (full fat)
2 cups
110
16
----
Potato (baked)
1 small
220
34
----
Potato chips
2 ounces
345
15
----
Pretzels
1 ounce
115
33
----
Pumpkin
1 cup mashed
85
3
----
Raisins
½ cup
250
42
----
Raisin Bran
1 cup
185
29
----
Shredded Wheat
1 cup mini-squares
110
15
----
Soda
16-ounce bottle
200
33
----
Soda crackers
12 crackers
155
18
----
Soy beans
1 cup cooked
300
1
----
Soy yogurt (full fat)
1 cup
200
13
----
Strawberries
1 cup
50
1
----
Tomato juice
1 cup
40
4
----
Waffles
1