Making the Cut Read Online Free PDF

medium
150
18
----
Watermelon
1 cup cut
50
7
----
White bread
1 small slice
80
20
----
White rice
1 cup cooked
210
23
----
Whole-grain bread
1 slice
80–120
14
----
Yam
1 cup cooked
160
13
----
Yogurt (full fat)
1 cup
200
9
----

    [carbs]
    Balanced oxidizers do best with a mix of fruits and vegetables. One universal rule of thumb for all metabolic types is to steer clear of carbohydrates that have a high glycemic load (GL); a food’s glycemic load is its quantity of carbohydrates and their immediate effect on blood sugar levels. Limit the starchy carbs or high-GL carbs to no more than one serving per meal. As for refined sugars and processed grains, you should shun them whenever possible, especially if you are trying to lose weight.
    IDEAL CHOICES
    VEGETABLES
    Low starch:
asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, celery, collard, cucumber, dark leafy greens, garlic, kale, mushrooms, onion, peppers, scallions, spinach, sprouts, tomato, watercress
    Moderate starch:
Beets, eggplant, jicama, okra, yellow squashes, zucchini
             
    FRUITS
    Apple, apricot, berries, cherries, citrus, peach, pear, plum, tropical fruits
             
    GRAINS
    Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt
             
    LEGUMES
    Beans such as broad, lentils, lima, runner, peas, and chickpeas (all should be fresh or packed in liquid, not dried)
             
    [fats and oils]
    Balanced oxidizers need to support their metabolism by sustaining roughly 30 percent of their caloric allowance from natural oils and fats. They shouldn’t eat excessive amounts of fat; nor should they specifically restrict their fat intake.
    IDEAL CHOICES
    NUTS AND SEEDS
    Almonds, Brazil nuts, cashews, chestnuts, coconut, filberts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
             
    OILS
    Almond, butter, canola, coconut, cream, flax, olive, peanut, sesame, sunflower, walnut
             
    [what not to eat]
    You don’t always have to eat the foods that are on these lists, but the following is a list of rules you
must
eat by. If you don’t, you will sabotage your weight loss and overall health.

              Make sure to adhere to your macronutrient ratio, your best fuel mixture. Try not to have a meal that is just carbs or just protein.
              Don’t drink any alcohol on my program. But beyond the next 30 days, you should avoid drinking alcohol when possible. Alcohol depletes glycogen storage in the liver, causing an increase in blood sugar and fat storage. In addition, you will most likely experience a sugar crash, which leads to an increase in the demand for carbohydrates and the resultant nutrients needed to metabolize it. If you are sure you “need a drink” and have to break with the plan, then choose wisely. Avoid sugary cocktails, beer, and wine; even though red wine has some health benefits, cut it out at least for the next 30 days. Instead try to have a clear alcohol with a calorie-free mixer—for example, vodka and soda or rum and Diet Coke. When you are finished
Making the Cut,
limit your consumption to no more than four drinks a week.
              Steer clear of carbohydrates that have high glycemic loads. (See Glycemic Load Food Chart on Chapter 2. for a complete list of foods.) If you eat a high-GL food, make sure to eat it with a protein to slow down the rate at which the food is converted to blood sugar.
              Limit your caffeine consumption. It’s true; caffeine can be used as a fat burner and as a performance enhancer when exercising. It is only effective, however, when taken in pill form in conjunction with aspirin, or white willow bark, the original source of aspirin (see Chapter 4). It gives you energy in the short term, but in the long term it will make you weak and tired by overtaxing your adrenal glands.
              Avoid overcooking