I've researched many diets and found a few basics in common. I've often found eggs to be a great example of this conundrum. Some people say never eat them because they're bad for your cholesterol. Some say definitely eat them since they're high in protein. Some say eat only the whites. Some say the whites have no nutritional value so don't bother. Some say eat them because they're low in fat.
I recently had a friend explain his diet and exercise regimen (both of which are hardcore). He mentioned that bread is useless - including whole/multi grain and wheat - and has no nutritional value. I had gathered that if you're going to eat bread, multigrain is the healthiest, and it's good for fiber. Beyond that, it got me thinking. I was surprised with what I found.
So yeah, not what I thought. Also, since fiber is found in beans and lots of vegetables you can't really use that excuse much, can you? Now I always felt the all-or-nothing (Atkins for example) approach to 'no bread' was not good. I am also absolutely in love with bread, so I tried not to eat it much, but if I did I went with multigrain. Brown rice is almost the same. People have looked at Asian nations and realized they mostly eat rice, fish, and veggies, and are generally less overweight than Americans. Since lean meats like chicken, fish, and pork are not super filling, I've noticed putting them with brown rice instead of multigrain bread for a panini or something is much more satisfying. Now I'm wondering if I can do better and limit it quite a bit more. When you're watching your portions you need to make the most of what's actually on your plate.
Here's an example of a 90 day program that's more what he eats:
This is similar to the phases of the South Beach Diet I've mentioned before, but takes you in a very different direction. The South Beach Diet is more of a lifestyle change to get you eating fresh and eating right; showing you how to eat for the rest of your life. This is more about building yourself physically as well with rigorous exercise to become an athlete.
Here's a menu I found that's a good example of both:
Look at the note at the end: they say if you're hungry, add more calories. Nutrisystem says if you're hungry eat more vegetables. Someone trying to lose weight eats as little calories as possible in the smallest portion...
So you still need to choose your priorities/goals with your eating and exercise. :)
This plan also mentions adjusting your carbs; athletes will actually need the right kind of carbs, whereas someone losing weight wants to avoid them more and watch the glycemic index. Basically it depends how you want your carbs to break down and fuel your system and what you want them to do to your blood sugar.
Personally I'm still wanting to lose weight and I can't exercise much since I'm disabled, so I really want to watch my calories and carbs. My husband wants to exercise more so he is going to want a lot of protein.
Here's a breakdown of how we're narrowing our focus, with the 90 day first phase guide in mind and following the South Beach Diet example:
Grains and Starches to Be Avoided
- Any food made partly or completely with white flour, or any baked good made with for example cookies, cakes, pies
- White pasta
- White rice
- Corn in any form (1 serving corn as a vegetable allowed “rarely” – every 2-3 months)
- Potatoes in any form
- Parsnips
- Beets
- Cereals not included above
- Pizza
- Rice Cakes
Fish and Seafood
All fish and seafood are fine, but nothing breaded or deep-fried. Canned tuna should be packed in water.
Poultry
- Chicken or Turkey: White meat
- Turkey bacon or low fat sausage OK in moderation
- Cornish Hen
- Always remove skin
- Nothing breaded
- No goose or duck
Ground Meat:
- Ground sirloin
- Ground beef with less than 10-percent fat
- Short Loin
- Tenderloin Roast
- T-Bone steak
- Porterhouse Steak
- Tenderloin Steak
- Filet Mignon
- Fillet Steak
- Top Loin Steak
- Strip Steak
- Kansas City Steak
- New York Strip Steak
- Hotel-Style Steak
- Sirloin Strip Steak
- Club Steak
- Country Club Steak
- Delmonico Steak
- Shell Steak
- Tri-Tip
- Sirloin Steak
- Top Sirloin
- Coulotte Steak
- Cap Steak
- Round-Bone Steak
- Beef Loin
- Flap Steak
- Flap Meat
- Bottom Round
- Top Round
- Eye (of the) Round
- Round Tip Roast
- Rump Roast
- Round Tip Steak
- Ball Tip Steak
- Beef Sirloin Tip Steak
- Breakfast Steak
- Knuckle Steak
- Sandwich Steak
- Minute Steak
- Round Steak
- Flank Steak
- London Broil
Pork: Acceptable List
- Boiled ham
- Tenderlion
- Loin
- Lean, well-trimmed chops
- Canadian bacon
Lamb
- Leg of lamb, well-trimmed of fat
Veal
- Top Round
- Leg cutlet
- Chop
Lunch Meats
Lunch Meats should be sugar-free and low in fat. Deli turkey is a good choice.Other Acceptable Protein Sources
- Eggs
- Tofu
- Seitan
- Tempeh
- Beans
- Low fat meat substitutes
Fruit
Basics:
1. Berries - Berries are, in general, the fruits lowest in sugar -- and also among the highest in antioxidants and other nutrients.
2. Summer Fruits - Melons, peaches, nectarines, and apricots are next in sugar-order.
3. Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.
4. Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).
5. Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness. Dehydrated or freeze-dried berries and summer fruits, when you can find them, are a good alternative to dried.
2. Summer Fruits - Melons, peaches, nectarines, and apricots are next in sugar-order.
3. Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.
4. Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).
5. Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness. Dehydrated or freeze-dried berries and summer fruits, when you can find them, are a good alternative to dried.
Specific:
Low to Medium Sugar
- Small Amounts of Lemon or Lime
- Rhubarb
- Raspberries
- Blackberries
- Cranberries
- Strawberries
- Casaba Melon
- Papaya
- Watermelon
- Peaches
- Nectarines
- Blueberries
- Cantaloupes
- Honeydew melons
- Apples
- Guavas
- Apricots
- Grapefruit
High Sugar, Avoid:
- Plum
- Oranges
- Kiwifruit
- Pears
- Pineapple
- Tangerines
- Cherries
- Grapes
- Pomegranates
- Mangos
- Figs
- Bananas
- Dried Fruit, such as dates, raisins, dried apricots, and prunes
Low-Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size.- Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
- Greens – lettuce, spinach, chard, etc.
- Hearty Greens - collards, mustard greens, kale, etc.
- Radicchio and endive count as greens
- Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
- Bok Choy
- Bamboo Shoots
- Celery
- Radishes
- Sea Vegetables (Nori, etc)
- Mushrooms
- Cabbage (or sauerkraut)
- Jicama
- Avocado
- Asparagus
- Okra
- Cucumbers (or pickles without added sugars)
- Green Beans and Wax Beans
- Fennel
- Cauliflower
- Broccoli
- Peppers
- Green Bell Peppers
- Red Bell Peppers
- Jalapeno Peppers
- Summer Squash
- Zuchinni
- Brussels Sprouts
- Scallions or green onions
- Snow Peas/Snap Peas/Pea Pods
- Tomatoes
- Eggplant
- Tomatillos
- Artichokes
- Turnips
- Pumpkin
- Rutabagas
- Spaghetti Squash
- Celery Root (Celeriac)
- Carrots
- Onions
- Leeks
Dairy
2-3 cups daily of any of the following are allowed:
- Milk (fat-free and 1%)
- 1% or fat-free buttermilk
- Low fat goat's milk
- Soy Milk - Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per cup)
- Fat-free plain yogurt
- Small amounts of fat free or reduced fat sour cream
- Nonfat plain kefir
- Fat free or low fat evaporated milk (NOT condensed milk)
- Fat free powdered milk or buttermilk
All cheeses should be fat-free or low fat varieties, having no more than six grams of fat per ounce.
- American
- Cheddar
- Cottage cheese (2% fat or less)
- Cream cheese, fat-free or low-fat
- Cream cheese substitute, dairy-free
- Feta
- Mozzarella
- Parmesan
- Provolone
- Ricotta (part skim)
- String Cheese
- Swiss
Beans
- Adzuki Beans
- Black Beans
- Black-eyed peas
- Broad Beans (Fava Beans)
- Butter Beans
- Calico Beans
- Cannellini Beans
- Chickpeas (Garbanzo Beans)
- Edamame
- Great Northern Beans
- Italian Beans
- Kidney Beans
- Lentils
- Lima Beans
- Mung Beans
- Navy Beans
- Pinto Beans
- Soy Beans
- Split Peas
- White Beans
Nuts
Nuts are allowed in limited quantities. Dry roasted are recommended.
- Almonds - 15
- Brazil Nuts - 4
- Cashews - 15
- Hazelnuts (Filberts) - 25
- Macadamia - 8
- Peanuts (boiled is fine) - 20 small
- Pecans - 15
- Pistachios - 30
- Walnuts - 15
- Nut butters, including peanut butter - 2 Tablespoons
Seeds
Serving size is one ounce. For most seeds, an ounce is about 3 tablespoons, with a couple of exceptions:- Flax Seed - 3 Tablespoons
- Pine Nuts (Pignolia) 3-4 Tablespoons, depending on size
- Pumpkin Seeds - 3 Tablespoons
- Sesame Seeds - 3 Tablespoons
- Soy "Nuts" (roasted soy kernels) - 1/4 cup
- Sunflower Seeds - 3 Tablespoons
Sources of Oils Most Encouraged
- Olive Oil
- Canola Oil
- Olives
- Avocados
- Walnuts and walnut oil
- Sources of fish oil, such as salmon
- Flax seeds and flax seed oil
- Cooking Sprays
Acceptable Sauces/Condiments
- Tomato-based sauces such as marinara, pasta sauce, and pizza sauce with no added sugar
- Pesto
- Peanut sauce, if without sugars
- Clam sauces, white or red
- Au jus
- Mustard (except sweetened mustards, especially honey mustard)
- Cider and wine vinegars
- Most bottled hot sauces (such as Tabasco)
- Most salsas
- Soy sauce or tamari
- Mayonnaise –look especially for brands high in monounsaturated fat (example: Saffola)
- Sugar-free salad dressings, preferably brands high in monounsaturated fat, such as olive oil (check labels carefully)
- Capers
- Horseradish
- Pesto
- Herbs and spices (but watch for mixtures with added sugars)
- Lemon or lime juice (1 gram of carb per tablespoon)
- Extracts (vanilla, lemon, almond, etc.)
- Broth or bouillon
- Low-carb ketchup
- Dill pickle relish
- Mt. Olive sugar-free sweet pickle relish
- Sugar-free salad dressings
- Low carb jams and preserves (check labels)
Beverages
- Water should be the main beverage
- Nothing sweetened with sugar, high fructose corn syrup, honey, etc.
- Limit caffeinated beverages to 1-2 per day
- Carbonated diet beverages in moderation (and caffeinated sodas, mainly "non-decaf" colas, included in the 1-2 daily serving limit)
- Tomato Juice
- Vegetable Cocktail Juice, such as V8
- Milk, within limits
- Sparkling mineral water or selzer (unsweetened)
- Club Soda
- Tea without sugar (hot or iced), 1-2 cups daily
- Decaf Tea, sugar free
- Non-carbonated diet beverages, including sugar-free powdered mixes
Sweets
Limited to a total of 75 calories. Artificial sweeteners are also acceptable.
- Candies - sugar-free hard candies only
- Chocolate powder - no added sugar
- Cocoa powder, unsweetened baking type
- Fudge pops, no sugar added
- Gelatin - sugar-free
- Gum - sugar-free
- Jams and jellies - sugar-free
- Popsicles - sugar-free
- Syrups - sugar-free
- Occasional small amounts of dark semisweet or bittersweet chocolate
- Occasional serving of pudding - fat-free and sugar-free
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