Making the Cut (6 page)

[carbs]

Balanced oxidizers do best with a mix of fruits and vegetables. One universal rule of thumb for all metabolic types is to steer clear of carbohydrates that have a high glycemic load (GL); a food’s glycemic load is its quantity of carbohydrates and their immediate effect on blood sugar levels. 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, cauliflower, celery, collard, cucumber, dark leafy greens, garlic, kale, mushrooms, onion, peppers, scallions, spinach, sprouts, tomato, watercress

Moderate starch:
Beets, eggplant, jicama, okra, yellow squashes, zucchini

FRUITS

Apple, apricot, berries, cherries, citrus, peach, pear, plum, tropical fruits

GRAINS

Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt

LEGUMES

Beans such as broad, lentils, lima, runner, peas, and chickpeas (all should be fresh or packed in liquid, not dried)

[fats and oils]

Balanced oxidizers need to support their metabolism by sustaining roughly 30 percent of their caloric allowance from natural oils and fats. They shouldn’t eat excessive amounts of fat; nor should they specifically restrict their fat intake.

IDEAL CHOICES

NUTS AND SEEDS

Almonds, Brazil nuts, cashews, chestnuts, coconut, filberts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts

OILS

Almond, butter, canola, coconut, cream, flax, olive, peanut, sesame, sunflower, walnut

[what not to eat]

You don’t always have to eat the foods that are on these lists, but the following is a list of rules you
must
eat by. If you don’t, you will sabotage your weight loss and overall health.

          Make sure to adhere to your macronutrient ratio, your best fuel mixture. Try not to have a meal that is just carbs or just protein.

          Don’t drink any alcohol on my program. But beyond the next 30 days, you should avoid drinking alcohol when possible. 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 leads to an increase in the demand for carbohydrates and the resultant nutrients needed to metabolize it. If you are sure you “need a drink” and have to break with the plan, 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 calorie-free mixer—for example, vodka and soda or rum and Diet Coke. When you are finished
Making the Cut,
limit your consumption to no more than four drinks a week.

          Steer clear of carbohydrates that have high glycemic loads. (See Glycemic Load Food Chart on Chapter 2. for a complete list of foods.) If you eat a high-GL food, make sure to eat it with a protein to slow down the rate at which the food is converted to blood sugar.

          Limit your caffeine consumption. It’s true; caffeine can be used as a fat burner and as a performance enhancer when exercising. It is only effective, however, when taken in pill form in conjunction with aspirin, or white willow bark, the original source of aspirin (see Chapter 4). It gives you energy in the short term, but in the long term it will make you weak and tired by overtaxing your adrenal glands.

          Avoid overcooking animal products. Heat destroys essential amino acids and valuable enzymes. For the most nutritive value, prepare them medium-rare to medium and no more “done” than that.

Now that you have your list of ideal foods, here is a caveat: you will have more energy and fewer physical ailments if you eat according to your metabolic type; but you must remain calorie conscious. Eat these types of foods, but to achieve weight-loss success, do so in accordance with the calorie allowance you calculated for yourself on Chapter 2.

FAST OXIDIZERS

The ideal macronutrient ratio for the fast oxidizer is 30 percent carbohydrates, 40 percent protein, and 30 percent fat. People who have had success on Atkins-type diets are often fast oxidizers.

[proteins]

Not all proteins are created equal. The best proteins for fast oxidizers are
high-purine proteins.
(Purines are natural substances already present in our bodies that aid in cellular regeneration. We all metabolize them differently.) High-purine proteins are found in fattier meats (see below). This is not to say that you can’t have chicken or fish ever again. It’s just that your type performs better on high-purine proteins because the heavier, fattier proteins help to slow down the oxidative rates of fast oxidizers. The following is a list of foods that you should choose from when deciding on a meal or snack.

IDEAL CHOICES

High purine:
anchovies, herring, mussels, organ meats (pâté, liver, etc.), sardines
Moderate purine:
beef, bacon, dark meat chicken, duck, lamb, spare ribs, dark meat turkey, veal, wild game, salmon, shellfish, oysters, scallops, octopus, squid, dark tuna

Low purine:
cottage cheese, milk, yogurt, eggs, cheese

[carbs]

Fast oxidizers do best when they are limiting carbohydrate intake, but there are different types of carbs, and they don’t affect the metabolism in the same way. If you are a fast oxidizer, you should avoid carbs that convert into sugar quickly in the bloodstream. You should have nonstarchy vegetables as your main source of carbohydrates.

IDEAL CHOICES

VEGETABLES

Asparagus, broccoli, cabbage, cauliflower, celery, dark leafy greens, eggplant, leeks, lettuce, mushrooms, peppers, spinach, zucchini

FRUITS

Apple (in limited doses and not without protein), avocado, olives, pear (in limited doses and not without protein)

BREADS

Sprouted-grain only (Ezekiel is a great brand)

LEGUMES

Edamame, tempeh, tofu

[fats and oils]

Fast oxidizers need to support their metabolism by sustaining roughly 30 percent of their calorie allowance from natural oils and fats.

IDEAL CHOICES

NUTS AND SEEDS

Almonds, Brazil nuts, cashews, chestnuts, coconut, filberts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts

OILS

Almond, butter, canola, coconut, cream, flax, olive, peanut, sesame, sunflower, walnut

[what not to eat]

Along with the foods that are ideal come the foods that are not. You don’t always have to eat the foods that are on the above lists, but the following is a list of rules you should always eat by. Breaking them will sabotage your weight loss and overall health.

          Never eat a meal that is predominantly carbohydrates.

          Avoid all trans fats. Trans fats are hydrogenated vegetable oils found mostly in baked goods and packaged foods.