Making the Cut Read Online Free Page B
Author: Jillian Michaels
low in fat (see the list of “Ideal Choices” below). This is not to say that you can’t have the odd steak now and again. It’s just that high-purine and high-fat proteins slow down your oxidation rate, which is the worst thing for people who are already slow oxidizers.
IDEAL CHOICES
Catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sole, swordfish, tempeh, tofu, trout, turkey breast, white meat chicken, white tuna.
[carbs]
Slow oxidizers do best with a higher concentration of carbohydrates in their diet. But there are different types of carbs, and they don’t all affect your metabolism in the same way. Although your metabolic type processes carbs better than the others do, you must try to put the emphasis on complex carbs rather than simple ones that convert into sugar quickly in the bloodstream. This means steering clear of carbohydrates that have a high glycemic load (GL). A food’s glycemic load is indicative of how its carbohydrates will affect your bloodstream during digestion. (See the Glycemic Load Food Chart on Chapter 2. ) Limit the starchy carbs or high-GL carbs to no more than one serving per meal. As for refined sugars and processed grains, you should shun them whenever possible—especially if you are trying to lose weight.
IDEAL CHOICES
VEGETABLES
Low starch:
asparagus, broccoli, Brussels sprouts, cabbage, collards, cauliflower, celery, cucumber, dark leafy greens, garlic, kale, mushrooms, onion, peppers, scallions, spinach, sprouts, tomato, watercress
Moderate starch:
beets, eggplant, jicama, okra, yellow squash, zucchini
FRUITS
Apple, apricot, berries, cherry, citrus, olives, peach, pear, plum, tropical fruits
GRAINS
Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt
LEGUMES
Have legumes such as beans, peas, and lentils sparingly—twice a week at most—because they are high in purines.
[fats and oils]
Slow oxidizers should follow a low-fat diet. Low fat does not mean no fat, however. Fat is still an essential part of any healthy diet. As I stated earlier, slow oxidizers should allow for 15 percent of their fuel mixture to come from fat. You can go over that number if you choose, but too high a fat content is not good for your metabolic type. It can make you feel lethargic, anxious, and irritable.
IDEAL CHOICES
Be very sparing with nuts—raw and unsalted only—and try to avoid animal fats. Opt instead for vegetable or nut oils such as almond, coconut, flax, olive, peanut, sunflower seed, and walnut.
[what not to eat]
Along with the foods that are ideal come those that are not. You don’t always have to eat the foods that are on these lists, but you
must
eat by the following rules. Breaking them will sabotage your weight loss and overall health.
Avoid fatty or high-purine proteins and limit fats and oils that will slow down your ability to metabolize food for fuel. Examples would be red meat and dark meats. Stay away from high-fat dairy, nut butters, and avocado.
Don’t drink any alcohol on this program. Beyond the next 30 days you should avoid drinking alcohol when you can, even though alcohol is less of a concern for slow oxidizers than for fast and balanced oxidizers. Alcohol 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 it. If you’re sure you “need a drink” and have to break the 30-day rule, then choose wisely. Avoid sugary cocktails, beer, and wine; even though red wine has some health benefits, cut it out at least for the next 30 days. Instead try to have a clear alcohol with a
IDEAL CHOICES
Catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sole, swordfish, tempeh, tofu, trout, turkey breast, white meat chicken, white tuna.
[carbs]
Slow oxidizers do best with a higher concentration of carbohydrates in their diet. But there are different types of carbs, and they don’t all affect your metabolism in the same way. Although your metabolic type processes carbs better than the others do, you must try to put the emphasis on complex carbs rather than simple ones that convert into sugar quickly in the bloodstream. This means steering clear of carbohydrates that have a high glycemic load (GL). A food’s glycemic load is indicative of how its carbohydrates will affect your bloodstream during digestion. (See the Glycemic Load Food Chart on Chapter 2. ) Limit the starchy carbs or high-GL carbs to no more than one serving per meal. As for refined sugars and processed grains, you should shun them whenever possible—especially if you are trying to lose weight.
IDEAL CHOICES
VEGETABLES
Low starch:
asparagus, broccoli, Brussels sprouts, cabbage, collards, cauliflower, celery, cucumber, dark leafy greens, garlic, kale, mushrooms, onion, peppers, scallions, spinach, sprouts, tomato, watercress
Moderate starch:
beets, eggplant, jicama, okra, yellow squash, zucchini
FRUITS
Apple, apricot, berries, cherry, citrus, olives, peach, pear, plum, tropical fruits
GRAINS
Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt
LEGUMES
Have legumes such as beans, peas, and lentils sparingly—twice a week at most—because they are high in purines.
[fats and oils]
Slow oxidizers should follow a low-fat diet. Low fat does not mean no fat, however. Fat is still an essential part of any healthy diet. As I stated earlier, slow oxidizers should allow for 15 percent of their fuel mixture to come from fat. You can go over that number if you choose, but too high a fat content is not good for your metabolic type. It can make you feel lethargic, anxious, and irritable.
IDEAL CHOICES
Be very sparing with nuts—raw and unsalted only—and try to avoid animal fats. Opt instead for vegetable or nut oils such as almond, coconut, flax, olive, peanut, sunflower seed, and walnut.
[what not to eat]
Along with the foods that are ideal come those that are not. You don’t always have to eat the foods that are on these lists, but you
must
eat by the following rules. Breaking them will sabotage your weight loss and overall health.
Avoid fatty or high-purine proteins and limit fats and oils that will slow down your ability to metabolize food for fuel. Examples would be red meat and dark meats. Stay away from high-fat dairy, nut butters, and avocado.
Don’t drink any alcohol on this program. Beyond the next 30 days you should avoid drinking alcohol when you can, even though alcohol is less of a concern for slow oxidizers than for fast and balanced oxidizers. Alcohol 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 it. If you’re sure you “need a drink” and have to break the 30-day rule, then choose wisely. Avoid sugary cocktails, beer, and wine; even though red wine has some health benefits, cut it out at least for the next 30 days. Instead try to have a clear alcohol with a