(h) List of foods

This is a general guideline for food choices. It favors bulkier, low calorie foods and carbohydrate restriction. It should be combined with the previously discussed items in (b), (c) and (d).



Meat: All kinds of meats are fine. *Beef, pork, lamb, game and poultry (chickens, turkeys, ducks, geese).  The attached animal fat is also useful and includes the one attached to the meat itself or with the chicken skin.

Fish and seafood:  All kinds. *Prefer fatty fish reach in omega-3 fatty acids such as salmon, mackerel, herring, sardines, albacore tuna.

Eggs: All kind of eggs and egg whites.


Fats are high in calories per gram but they improve the food taste and produce more satisfaction, decreasing hunger. *Saturated fats are now considered not harmful, including fatty red meat and fish. Saturated fats such as butter, ghee, coconut oil and lard are the best options for deep frying. However, feel free to eat mostly unsaturated fats (e.g. olive oil, avocado) if you prefer. Coconut, avocado or olive oils are also good options. Try Béarnaise, Hollandaise or garlic sauce (always check the ingredients in the label if not made by yourself). The fat of the egg yolk is a very good aliment and complements the excellent protein of the white portion. Remember that each egg is a single cell that contains all the elements to develop a full chick.


Favor those with the lowest glycemic index.  *Cabbage, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, kale, cauliflower, avocado, peppers, tomatoes, celery, etc. Leafy green ones as well as tomatoes can be eating in unrestricted amounts. They have extremely low glycemic index, add few calories and are very nutritious, particularly if eaten fresh. They improve gastrointestinal functions producing gastric filling with decreased appetite and help to regulate the large bowel microbiome.


Enjoy low-carb nuts like brazil nuts, macadamia and almonds. Berries like raspberries, strawberries and blueberries are OK in moderation (great with whipped cream!).


Always select full-fat options. *Real butter, cream (40% fat), sour cream and cheeses. Be careful with regular milk, reduced fat and skim milk as they contain proportionally more milk sugar. Avoid flavored, sugary and low-fat products.


Water: Still or sparkling. Add a slice of lemon or lime.

Coffee and tea:  Drink them freely. *Hungry between meals? Try adding to your drink little cream or milk or a lump of unsalted butter or coconut oil.


The major objective is to avoid carbohydrates as much as possible. The chart below will help you to choose from the low glycemic index products that you enjoy the most.


Eliminate soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream with added sugar and breakfast cereals. Also avoid artificial sweeteners: they often maintain sugar cravings.


Avoid bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli, etc. Small amounts of root ("underground") vegetables are okay, such as sweet potatoes, onions, carrots, beets, parsnip, rutabaga and celeriac.


Do not use.  *Butter can raise LDL (bad) cholesterol but do not adversely affects other risk factors for heart disease or stroke. Newer margarines decrease LDL cholesterol but they are not damaging or beneficial. One problem is continuous manufacturing change. Different mixtures of vegetable and fish oils are used. Salt and other compounds are added to make the flavor and texture enjoyable. In summary, it is an industrial butter imitation that has no health benefits and tastes bad.


Beer is full of rapidly absorbed carbs. Sweet wines and cocktails (punch, margaritas, etc.) are also very dangerous.


With our plan, there is not need to buy any of them. *Some are fine. However, their advertisement may be confusing. For instance, they may be fat-reduced but contain added sugar. Always read the ingredient list and consult with us if needed.


Limit amount of fruits.  *Fruits are extremely healthy. However, they contain a lot of sugar. Dried fruits (raisins, prunes) have even more carbohydrates. Fruit juices are the worst because they it is easy to drink large quantities and contain no fiber. Strawberries, coconut, citrus and melon contain fewer carbohydrates than, for example, bananas and grapes (see glycemic index tables). Use them mostly as a treat, like a candy, because will slow down your weight loss.


Dry wine (regular red or dry white wine), champagne, whisky, brandy, vodka and cocktails without sugar.


Above 70% cocoa, preferably just a bit.



Trigger foods are those that you cannot exercise control over. They are forbidden. *You taste a little bit of them and cannot stop until you finish the whole container. We will help you to identify those that are a problem for you, perhaps chocolate, ice cream or pasta. They may even be in the list of the usually recommended items. However, because of your tendency to over eat them, they should be eliminated of your sight at home and from your choices at the restaurant or office cafeteria.



Over the counter multivitamins pills with minerals are fine but they do not have enough of some vitamins.  Thus, additional doses of some vitamins are encouraged, particularly B complex, C and D.



Gram per gram, different foods produce different increase in blood glucose.  The glycemic index is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. For instance, the index for pure glucose is 100. Included here is a summary for common foods. A list for more than 1,000 foods can be found in www.ncbi.nlm.nih.gov › pmc › articles › PMC 2584181.



Low glycemic index LEGUMES
Cherries 22 All low glycemic index
Plum 24 Chickpeas 10
Grapefruit 25 Peanuts 13
Peach 28 Soy beans 15
Prunes, pitted 29 Peas 22
Apple 36 Cashews 22
Pear 38 Lentils 28
Apple juice 41 Baby lima beans 32
Orange 45 Kidney beans 34
Pineapple juice 46 Navy beans 39
Grapefruit juice 48 Canned chick peas 42
Medium glycemic index Black eye peas 50
Kiwi 52
Orange juice 52 GRAINS
Banana 53 Low glycemic index
Grapes, black 59 Barley 28
Pineapple 66 Parboiled converted white rice Uncle Ben 38
High glycemic index Long grain rice 47
Watermelon 72 Sweet corn 48
Dates 100 Medium glycemic index
Quinoa 53
VEGETABLES Brown rice 54
Low glycemic index Couscous 65
Green leafy vegetables <15 High glycemic index
Tomato 15 White rice 73
Tomato soup 38 Brown rice 68
Carrots, cooked 39
Sweet potato, boiled 44 PASTAS
Parsnips 52 Low glycemic index
Yam 54 Whole wheat spaghetti 37
Green peas 54 Macaroni 45
High glycemic index Medium glycemic index
Sweet potato, baked 94 Spaghetti 58
Boiled white potato 82 Macaroni and cheese Kraft 64
Mashed potato 87
Baked russet potato 111 VARIOUS
Low glycemic index
BREACKFAST CEREALS Hummus (chickpea salad deep) 6
All high glycemic index Peanuts M&M's 33
Cheerios 74 Pizza Super Supreme (Pizza Hut) 36
Oatmeal 79 Chicken nuggets 46
Puffed wheat cereal 80 Medium glycemic index
Cornflakes 84 Snickers Bar 51
Potato chips 54
Low glycemic index Rye crisps 64
Tomato juice 38 Shortbread 64
Apple juice 41 Popcorn 65
Pineapple juice 46 High glycemic index
Grapefruit juice 48 Corn chips 72
Orange juice 52 Soda crackers 74
Medium glycemic index Graham crackers 74
Coca Cola USA 63 Doughnuts 75
Fanta 68 French fries 76
High glycemic index Wafers 77
Gatorade USA 89 Pizza 80
Pretzels 83
Low glycemic index
Wheat tortilla 30
Barley bread 34
Oat bran bread 48
Corn tortilla 52
Medium glycemic index
Hamburger bun 61
Pita bread 68
Taco shell 68
Whole wheat bred 69
High glycemic index
Bagel 72
White wheat bread 75
French bread (baguette) 95


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