Key Ideas To Know - 14 Day Whole Food Diet Plan: Whole Food Recipes To Increase Metabolism, Energy & Lose Weight (2016)

14 Day Whole Food Diet Plan: Whole Food Recipes To Increase Metabolism, Energy & Lose Weight (2016)

Chapter 2. Key Ideas To Know

Things to avoid

First and foremost, you should eliminate sugar and all sugar-based products from the diet. That includes both real and artificial sugar, so you will have to say goodbye to products such as maple syrup, agave nectar, honey, Equal and stevia. It is also important that you check the label of each product that you purchase, as it may represent a hidden source of sugar. Alcohol is forbidden as well, including when it comes to using it for the preparation of food. Even though it may sound like the obvious thing to say, you should also eliminate tobacco from your life (clean slate for the new change).

Another major food group that is on the“no” list is represented by grains. In this category, you will find: quinoa, rice, corn, oats, barley, rye and wheat. These are only several examples but you generally have to avoid everything that entails grains. As with sugar, be sure to read the label of various products, as wheat and other grains are often included as basic ingredients.

Legumes, such as beans, peas, lentils, chickpeas and peanuts, are on the forbidden list as well. As you are not allowed to consume peanuts, you can understand why the peanut butter is out of the question. The same goes for soy and any soy-derived products, such as soy sauce or tofu. Keep in mind that soy-derived products are often used as emulsifiers in various products, so check the label once more for lecithin.

Dairy products should be avoided, whether they are derived from cows, sheep or goats. No cream, cheese or yoghurt allowed. The only exceptions from this rule include ghee and clarified butter. You will also have to say no to MSG, sulfites and carrageenan, as these are additives often included in processed foods or beverages. As a general rule, avoid using the approved ingredients to prepare meals that are not good for you. The only person you are fooling is yourself and, remember, a pancake is still a pancake.

Key ingredients

These are the key ingredients to consider for the whole food diet program:

Clarified butter or ghee– purchase butter and learn how to clarify it

Fruit juice– in some recipes, it can be used as sweetener

“Pod” legumes– snow peas, sugar snap peas and green beans

Vinegar– most forms are accepted (white, balsamic, apple cider etc.)

Salt– even though the iodized table salt contains sugar, it is accepted (sole exception to the no sugar rule)

Almond flour– fish/meat coating, sauce thickening

Applesauce– recommended as key ingredient, as long as it is unsweetened

Beef or chicken broth– prepare your own, avoid the store-bought kind

Meat– chicken, beef

Fish– tuna, wild salmon

Vegetables– canned or fresh (the last preferably); recommended choices include pumpkins, squash or sweet potatoes

Cocoa– excellent spice for added flavor

Coconut butter– also known as creamed coconut

Coconut– can be consumed as snack, flaked or shredded; recommended– organic coconut (no added sulfites)

Coconut milk– best choice full fat (no sulfites)

Coconut oil– best choice unrefined

Curry paste– if you are passionate about Indian or Asian cuisine, this is an essential ingredient

Fish sauce– avoid the products that contain sugar (read the label)

Hot sauce– once again read the label, to make sure it doesn’t contain any forbidden ingredients

Jerky– perfect snack, as long as it doesn’t have added sugar

Mustard– label reading required (no sugar or starch)

Nuts and seeds– delicious snacks, consumed either raw or roasted

Nut butter– organic, no added sugar

Olives– can be consumed canned or fresh, in any variety (no added sulfites)

Olive oil– basic ingredient, whether you want to prepare a dressing, a sauce or an entire meal (you can even use it for light homemade mayo)

Dried fruit– not to be consumed in high quantities

Tomatoes– key ingredient for a wide range of dishes

Pickles– allowed as long as there are no forbidden ingredients on the label.

Grocery shopping

The top priority of your grocery list should be represented by animal proteins, as meat, fish and eggs should cover your necessity for such nutrients. When it comes to meat, be sure to search for grass-fed or organic varieties. Buy more and save it in the freezer for future meals. Not enough money? Find cheaper alternatives, such as beef, lamb or goat. Leave chicken and pork on the second place. Purchase organic pastured eggs, as these are not that expensive and still a good source of protein. As for meat, always choose the lean cut and make sure that you trim both the fat and the skin before cooking. Say no to processed meats, such as bacon or sausages, as these are not part of a healthy diet.

Once you covered the proteins, proceed to the veggies and be sure to stock up. Always choose veggies that are local and seasonal, as these are quite affordable and deliver the highest amounts of nutrients. Purchasing nutrient-dense veggies is a good idea, as it will help you keep your hunger under control. As for budget-friendly options, consider frozen veggies. When it comes to fruits, the same rule applies: local and seasonal. The fruits that are not in season are generally expensive, plus they are not as fresh and tasty. If you are looking for a cheap alternative, consider frozen fruits, such as berries.

The last category to handle is represented by fats. Add oils, nuts and seeds to your grocery list, keeping in mind that just because a product is expensive this doesn’t meant it is also healthy. Choose smart shopping, purchasing products such as canned coconut milk or avocados. Both deliver sufficient quantities of healthy fats and they are available all year round. Purchase coconut oil and olive oil to have in your pantry and don’t forget about the clarified butter or ghee. As for nuts and seeds, always go for the raw or dry roasted varieties. And make sure you do not turn them into your primary source of fats, as this is not a healthy choice.

Eating out (restaurants)

Going out while you are on a diet may seem like an impossible task to achieve. However, with a little bit of preparation, you can go out and enjoy a nice meal, while sticking to your diet. So, the first thing that you want to do is check the menu of the restaurant online; in this way, you can be sure that there is something delicious that you can eat, without worrying about any forbidden ingredients.

Just because you are on a diet, this doesn’t mean you have to explain yourself to everyone. People will judge you no matter what you do, so don’t waste your time trying to convince others why you have started this change. Just have a nice dinner and enjoy yourself. The tough part will be however to share a meal and see the foods that you are not allowed to eat on other people’s plates. Here is where strong will comes in question. Concentrate on your own plate and the delicious food, forgetting about the foods you cannot eat. Think about how well you are feeling and associate that emotion with the food you are currently eating. It will help you get through this difficult part and encourage you to go out again, really soon!