Ultimately we're changing your metabolism towards favouring the burning of stored fat for energy, a change from favouring predominately blood and stored sugar.
FOODS TO EAT
Keeping it Simple!
1. Follow the listed menu (next accordion), pending your taste interests, economic position, faith & beliefs, and energy output,
Or,
At your discretion, simply choose food from the list below;
Meal Volume: Fill to satisfy your hunger. Do not count calories or worry too much about the meal portion size. With increasing the 'good' fat portion and reducing the carbohydrate portion (both refined sugars & starchy grain-based choices) you should find satisfying your sustained satiation possible on a lower meal portion (naturally). Avoid all products containing refined carbs.
Key Practice: You must eat breakfast, snack (on listed choices) if means avoiding hunger pangs and blood sugar dips, brush your teeth directly on finishing your evening meal, and except they'll be a few likely challenging days.
Go for it foods!
• Eggs
• Cheeses
• Full-Cream
• Sour Cream
• Real Butter - not margarine
• All 'unprocessed' Meat - red, white, pink
• Unsweetened Vegetable Juice
• Avocado
• All above the ground vegetables
• All below the ground vegetables - except; potatoes.
• All nuts & seeds (limit peanuts)
• All herbs & spices
• Oils - Olive, Coconut, Avocado & Seed Oils - NO vegetable oil.
• Vinegar, Mayonnaise, Salsa, Mustard
• Water to thirst - a dash of pink Himalayan salt is best (particularly in warmer weather)
• Coffee & Tea to interest - limit milk.
FOODS TO EAT
Keeping it Simple!
1. Follow the listed menu (next accordion), pending your taste interests, economic position, faith & beliefs, and energy output,
Or,
At your discretion, simply choose food from the list below;
Meal Volume: Fill to satisfy your hunger. Do not count calories or worry too much about the meal portion size. With increasing the 'good' fat portion and reducing the carbohydrate portion (both refined sugars & starchy grain-based choices) you should find satisfying your sustained satiation possible on a lower meal portion (naturally). Avoid all products containing refined carbs.
Key Practice: You must eat breakfast, snack (on listed choices) if means avoiding hunger pangs and blood sugar dips, brush your teeth directly on finishing your evening meal, and except they'll be a few likely challenging days.
Go for it foods!
• Eggs
• Cheeses
• Full-Cream
• Sour Cream
• Real Butter - not margarine
• All 'unprocessed' Meat - red, white, pink
• Unsweetened Vegetable Juice
• Avocado
• All above the ground vegetables
• All below the ground vegetables - except; potatoes.
• All nuts & seeds (limit peanuts)
• All herbs & spices
• Oils - Olive, Coconut, Avocado & Seed Oils - NO vegetable oil.
• Vinegar, Mayonnaise, Salsa, Mustard
• Water to thirst - a dash of pink Himalayan salt is best (particularly in warmer weather)
• Coffee & Tea to interest - limit milk.
MEAL IDEAS
Broad Meal Ideas - mix'n'match
Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.
Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.
Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices. Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.
Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.
Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.
FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.
Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.
Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.
Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.
Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.
MEAL IDEAS
Broad Meal Ideas - mix'n'match
Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.
Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.
Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices. Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.
Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.
Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.
FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.
Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.
Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.
Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.
Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.
FOODS TO AVOID
Let's keep this simple!
Completely avoid food from this list;
• Bread, pasta, pancakes, cereal, muffins, chips, biscuits, crackers, rice crackers
• All sweets, soft drink, ice cream, cakes, even breath mints
• All sauces
• Fruit (for now) & Fruit juice
• Processed meats, anything smoked
• Potatoes, rice, corn, and beans
• Milk, commercial yogurt
• All so-called healthy snacks, energy bars
• All sports energy products
• Basically, most product promoted with a mascot
• Everything bought from a service station
• All fast food
• Almost everything not prepared by you
FOODS TO AVOID
Let's keep this simple!
Completely avoid food from this list;
• Bread, pasta, pancakes, cereal, muffins, chips, biscuits, crackers, rice crackers
• All sweets, soft drink, ice cream, cakes, even breath mints
• All sauces
• Fruit (for now) & Fruit juice
• Processed meats, anything smoked
• Potatoes, rice, corn, and beans
• Milk, commercial yogurt
• All so-called healthy snacks, energy bars
• All sports energy products
• Basically, most product promoted with a mascot
• Everything bought from a service station
• All fast food
• Almost everything not prepared by you
A NOTE ON ALCOHOL
A Note on Alcohol
Firstly, long term, you can well manage genetic CI and enjoy alcohol. So, relax!
Secondly, if you do enjoy a drink, you can still enjoy alcohol throughout the 14-Day Sugar X Project.
Right then, the 14-Day Laws!
Beer, sadly, is OUT.
Sweet wines, Champagne, Rum, Bourbon, Liqueurs are all OUT.
Tonic water is OUT.
If in doubt, avoid it!
Dry wines, pure distilled spirits (gin, vodka, whisky) mixed with carbonated water are IN.
So there you have it!
A NOTE ON ALCOHOL
A Note on Alcohol
Firstly, long term, you can well manage genetic CI and enjoy alcohol. So, relax!
Secondly, if you do enjoy a drink, you can still enjoy alcohol throughout the 14-Day Sugar X Project.
Right then, the 14-Day Laws!
Beer, sadly, is OUT.
Sweet wines, Champagne, Rum, Bourbon, Liqueurs are all OUT.
Tonic water is OUT.
If in doubt, avoid it!
Dry wines, pure distilled spirits (gin, vodka, whisky) mixed with carbonated water are IN.
So there you have it!
MEAL IDEAS
Broad Meal Ideas - mix'n'match
Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.
Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.
Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices. Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.
Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.
Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.
FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.
Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.
Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.
Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.
Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.
MEAL IDEAS
Broad Meal Ideas - mix'n'match
Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.
Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.
Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices. Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.
Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.
Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.
FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.
Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.
Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.
Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.
Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.
LOWER CARB IS BEST, FOR NOW!
