Making the Cut Read Online Free PDF Page B

animal products. Heat destroys essential amino acids and valuable enzymes. For the most nutritive value, prepare them medium-rare to medium and no more “done” than that.

    Now that you have your list of ideal foods, here is a caveat: you will have more energy and fewer physical ailments if you eat according to your metabolic type; but you must remain calorie conscious. Eat these types of foods, but to achieve weight-loss success, do so in accordance with the calorie allowance you calculated for yourself on Chapter 2.
    FAST OXIDIZERS
    The ideal macronutrient ratio for the fast oxidizer is 30 percent carbohydrates, 40 percent protein, and 30 percent fat. People who have had success on Atkins-type diets are often fast oxidizers.
             
    [proteins]
    Not all proteins are created equal. The best proteins for fast oxidizers are
high-purine proteins.
(Purines are natural substances already present in our bodies that aid in cellular regeneration. We all metabolize them differently.) High-purine proteins are found in fattier meats (see below). This is not to say that you can’t have chicken or fish ever again. It’s just that your type performs better on high-purine proteins because the heavier, fattier proteins help to slow down the oxidative rates of fast oxidizers. 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:
beef, bacon, dark meat chicken, duck, lamb, spare ribs, dark meat turkey, veal, wild game, salmon, shellfish, oysters, scallops, octopus, squid, dark tuna
    Low purine:
cottage cheese, milk, yogurt, eggs, cheese
             
    [carbs]
    Fast oxidizers do best when they are limiting carbohydrate intake, but there are different types of carbs, and they don’t affect the metabolism in the same way. If you are a fast oxidizer, you should avoid carbs that convert into sugar quickly in the bloodstream. You should have nonstarchy vegetables as your main source of carbohydrates.
    IDEAL CHOICES
    VEGETABLES
    Asparagus, broccoli, cabbage, cauliflower, celery, dark leafy greens, eggplant, leeks, lettuce, mushrooms, peppers, spinach, zucchini
             
    FRUITS
    Apple (in limited doses and not without protein), avocado, olives, pear (in limited doses and not without protein)
             
    BREADS
    Sprouted-grain only (Ezekiel is a great brand)
             
    LEGUMES
    Edamame, tempeh, tofu
             
    [fats and oils]
    Fast oxidizers need to support their metabolism by sustaining roughly 30 percent of their calorie allowance from natural oils and fats.
    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]
    Along with the foods that are ideal come the foods that are not. You don’t always have to eat the foods that are on the above lists, but the following is a list of rules you should always eat by. Breaking them will sabotage your weight loss and overall health.

              Never eat a meal that is predominantly carbohydrates.
              Avoid all trans fats. Trans fats are hydrogenated vegetable oils found mostly in baked goods and packaged foods.
              Don’t drink any alcohol on my program. After the next 30 days, you should avoid drinking alcohol if possible. Alcohol consumption 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 will lead to an increase in the demand for carbohydrates and the resultant nutrients needed to metabolize them. If you are sure you “need a drink” and break the plan,