| GO (Beware, some have limit intake) | NO-GO |
| LEAN MEATS
LEAN BEEF
• Flank steak LEAN LAMB • Grass-fed lamb chops LEAN PORK • Pork loin LEAN POULTRY (white meat, skin removed) • Chicken breast OTHER MEATS • Rabbit meat (any cut) ORGAN MEATS • Beef, lamb, pork, and chicken liver GAME MEAT • Alligator or crocodile FISH • Bass SHELLFISH • Abalone Vegetables • Artichoke Vegetables (LIMIT – not for weightloss, best after HARD workout) • Sweet potatoes Nuts(limit 1 handfull a day) • Almonds |
DAIRY FOODS • All processed foods made with any dairy products • Butter • Cheese • Cream • Dairy spreads • Frozen yogurt • Ice cream • Ice milk • Whole milk • Skim milk, low-fat milk • Nonfat dairy creamer • Powdered milk • YogurtCEREAL GRAINS • Barley (barley soup, barley bread, and all processed foods made with barley) CEREAL-GRAINLIKE SEEDS • Amaranth LEGUMES • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans) STARCHY TUBERS • Cassava root SALT-CONTAINING FOODS • Almost all commercial salad dressings and condiments FATTY MEATS • All fatty cuts of fresh meats SOFT DRINKS AND FRUIT JUICES • All sugary soft drinks SWEETS • Candy |
Limit intake of fresh fruit to 2 pieces, or eat in low end.(low in total sugars):
SUGAR CONTENT IN DRIED AND
FRESH FRUITS
DRIED FRUITS
Extremely High in Total
Sugars
Total Sugars per 100
Grams
Dried mango 73.0
Raisins, golden 70.6
Zante currants 70.6
Raisins 65.0
Dates 64.2
Dried figs 62.3
Dried papaya 53.5
Dried pears 49.0
Dried peaches 44.6
Dried prunes 44.0
Dried apricots 38.9
FRESH FRUITS
Very High in Total
Sugars
Total Sugars per 100
Grams
Grapes 18.1
Banana 15.6
Mango 14.8
Cherries, sweet 14.6
High in Total Sugars
Apple 13.3
Pineapple 11.9
Purple passion fruit 11.2
Moderate in Total Sugars
Kiwi 10.5
Pear 10.5
Pear, Bosc 10.5
Pear, Anjou 10.5
Pomegranate 10.1
Raspberries 9.5
Apricot 9.3
Orange 9.2
Watermelon 9.0
Cantaloupe 8.7
Peach 8.7
Nectarine 8.5
Jackfruit 8.4
Honeydew melon 8.2
Blackberries 8.1
Cherries, sour 8.1
Tangerine 7.7
Plum 7.5
Low in Total Sugars
Blueberries 7.3
Starfruit 7.1
Elderberries 7.0
Figs (fresh) 6.9
Mamey apple 6.5
Grapefruit, pink 6.2
Grapefruit, white 6.2
Guava 6.0
Guava, strawberry 6.0
Papaya 5.9
Strawberries 5.8
Casaba melon 4.7
Very Low in Total Sugars
Tomato 2.8
Lemon 2.5
Avocado, California 0.9
Avocado, Florida 0.9
Lime 0.4
OILS (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
• Olive, avocado, walnut, or flaxseed oil
BEVERAGES
• Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
• Coffee
• Tea
• Wine (two 4-ounce glasses). 2 små eller 1 stort glas.
• Beer (one 12-ounce serving) = 35 cl, ca 1 øl
• Hard liquor (4 ounces) = et par shots alt efter hvor store de er, hvis det er 5 cl shots 2-3, hvis det er 2 cl, så en 5-7 stykker.
“STONE AGE” SWEETS
• Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
• Nuts mixed with dried and fresh fruit (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)