Simple Nutrition Recommendations

Diet/nutrition

 

Eat only:

·      Whole Foods – Nothing Processed

·      Start each meal and each snack with whole food protein (poultry, fish, beef, pork, eggs)

·      Vegetables that grow above the ground – leafy veggies, mushrooms, cauliflower, broccoli, green beans, tomatoes, cucumbers, avocados, etc.

·      You can eat these in moderation – nuts, nut butters (no peanuts), seeds, seed butters, nonfat unflavored Greek yogurt, low-fat cottage cheese, berries, dark chocolate (85% or more cocoa)

Drink only:

·      Coffee, water, bubble water, diet drinks

·      Alcohol – only hard liquor or low carb hard seltzer. No beer or wine

Don’t Eat:

·      Any processed sugar or corn syrup – candy, pastry, condiments with sugar/corn syrup, etc.

·      Grains of any type or format (wheat, corn, oats, rice, bread, rolls, tortillas, pasta etc.)

·      Beans – including peanuts/peanut butter.

·      Vegetables that grow beneath the ground – potatoes, sweet potatoes, beets, etc.,

·      Fruit other than tomatoes, cucumbers, or avocados (all technically fruit) and berries in moderation. Especially avoid tropical fruits – bananas, mangos, pineapple, etc.

·      Limit processed/reduced fat (oils, butter) to only what is needed for cooking or in typical oil & vinegar salad dressing.

Don’t Drink:

·      Milk or cream

·      Calories – surgery soda, fruit juices, etc.

As well:

·      At every meal, aim to eat more protein than energy (veggies + fats) based on weight.

·      Eat protein for snacks.

·      Eat to satiety – there is no caloric restriction. You should never be hungry.

1 Day/Week – Cheat like a mother … eat/drink anything you want!