饮食笔记

Rule #1: Eat smaller meals through out day.




Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday.




Rule#2: Consume enough high quality protein every day.




Protein (such as chicken)




Rule#3: Consume 25-35 grams of fiber a day




such as vegetables, fruit




Rule#4: Avoid refined sugars and refined grains.




no more soda, no more rice




Rule#5: Consume an adequate amount of fat.




nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados.




unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak.




Rule#6: Keep yourself hydrated all day;



Do NOT wait until you are thirsty.






Lean Proteins




Eggs Whites Chicken breast Tuna


Shrimp Grouper Mahi-mahi


Cod Salmon Swordfish


Lobster Shellfish Sushi/ sashimi


Halibut Marlin Cobia


Wahoo Tofu (Soy)




Starchy Carbs




Potato Cream of Rice Cereal Corn


Brown rice Tomato Jasmine Rice


Sweet potato Basmati rice Peas


Couscous Oatmeal Corn tortillas




Fibrous Carbs




Broccoli Onions Cauliflower


Asparagus Carrots Spinach


Green peppers String beans Yellow peppers


Cucumbers Red peppers Celery


Mushrooms Jerusalem artichoke