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Nutrition Cheat Sheet

I got this comment via email recently…

“Yo Raj! I try to read your blog regularly, but I don’t have time to go over all the nutritional/scientific mumbo jumbo you write and to follow all your links. Say, I trust you blindly. Just give me a quick list of stuff I should not eat and a list of stuff I should eat! Thanks!”

I get similar stuff pretty often and hence decided to come up with a little Nutrition Cheat Sheet of sorts. Here is something you can print, laminate and glue on to your fridge/cubicle/wallet or get tattooed on your arms or perhaps just read, remember and be less obsessive.

Drop any and all forms of…

  • Sugar – Candy, cookies, soda, fruit juice, cake, donuts, muffins, flavored coffee, flavored tea, agave, honey, ice cream, energy drinks etc.
  • Processed foods – Pizza, chips, cheese puffs, fake (soy) meat etc.
  • Grains – Bread, tortilla, roti, rice, quinoa, couscous, pizza, risotto etc.
  • Anything that says “low fat” or “non fat” or – milk, yogurt, cheese, coffee, ice cream etc.
  • Vegetable oils (except olive oil) – corn oil, canola oil, vegetable oil etc.
  • Deep fried foods – French fries, donuts, tortilla chips, falafel etc.
  • Breaded/sweetened/flavored foods – yogurt (any flavor), breaded meat, sweetened sauces, ketchup etc.

Get plenty of…

  • Protein – Free range poultry, grass-fed/pastured meat, wild caught seafood, free range eggs, tofu, tempeh, cottage cheese/paneer
  • Saturated and monounsaturated fats – Coconut oil, coconut milk, coconut, butter/ghee, animal fats, olive oil and fish oil.
  • Vegetables – Everything except tubers.
  • Unprocessed full fat dairy – Milk (preferably raw), cheese, kefir, yogurt, heavy cream

Get moderate quantities of…

  • Nuts – Macadamia nuts, almonds and walnuts
  • Tubers – Potatoes, sweet potatoes, yams etc.
  • Beans/legumes (soaked in water for 18-24 hours before cooking) – Kidney beans, black beans, lentils, sprouts etc.
  • Protein supplements – Whey protein powder etc.

Now, how much of what should you eat? How strict should you be? How often can you cheat? What does ‘moderate’ mean? Well, all that depends on you, your current fitness level and your goals.

Understand that fat loss is just a side effect of healthy eating. There is much more to be gained!



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