- ALWAYS look at food labels to determine total carbohydrate.
- a. You can subtract FIBER and Sugar Alcohols from the total but if this is too difficult just look at total.
- Avoid the obvious high carbohydrate foods such as POTATOES, BREAD, CEREALS, CHIPS, TORTILLAS, BISCUITS, CRACKERS, WAFFLES, PANCAKES, and SYRUPS such as honey and pancake syrup.
- a. Cereal and Oatmeal are often overlooked and thought of as “healthy” options, but the fact is that they usually have high carbohydrate content and added sugar, so look at labels.
- Reduce Sugar. Instead of sugar, use sweeteners that do not raise your blood sugar or have a lower impact on insulin such as ALLULOSE. You can also use artificial sweeteners or a combination of ERYTHRITOL, STEVIA (Truvia), SUCRALOSE (Splenda).
- a. Aspartame is OK but the others are preferred.
- “EATING” includes drinking anything with calories. Please keep that in mind.
- a. A soda, glass of milk, sweet tea, or a milk shake are all “meals” as far as your body is concerned.
- b. Water, Apple Cider Vinegar, and Black Coffee are about the only things that do not break a fast.
- DO NOT buy/eat LOW FAT or FAT FREE foods.
- a. These usually substitute simple sugars or other carbohydrates to improve flavor and will destroy your ability to lose weight.
- BREAKFAST may be your WORST meal of the day. Intermittent Fasting increases rather than decreasing your metabolism. It also increases growth hormone levels.
- Fruit can be very unhealthy depending on the circumstances. It is generally healthy, but if you have diabetes or need a low carbohydrate/sugar diet then it can be a bad thing. Fruit is almost all sugar so just be aware of this when you decide to eat it.