Carbohydrate-Guide.com

Carb Clean-Out Grocery List
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  PROTEINS - Eat to satisfaction
 
Lean cut meats Low-fat cheese Fish, Shellfish
Nuts (Raw, unsalted)   Turkey Bacon   Tofu (soy protein)
Eggs   Tempeh (vegetarian protein)   Beans
Poultry   Lean Pork    

  VEGETABLES - Eat as many as you like from this list
 
Alfalfa sprouts Cucumbers Parsley
Bamboo shoots   Dandelion greens   Parsnip
Bean sprouts   Endive   Peppers
Beans, Green   Escarole   Pimentos
Broccoli   Fennel greens   Radishes
Brussel sprouts   Jicama radishes   Rutabaga
Beet greens   Kale   Sauerkraut
Cabbage   Kohlrabi   Spaghetti squash
Cauliflower   Lettuce   Scallions
Celery   Mushrooms   Spinach
Chard   Mustard greens   String beans
Chives   Okra   Tomatoes
Collards   Onions    

  FRUITS - A fruit counts as a snack - A portion is one cup of fruit, eight   ounces of juice (always unsweented) or 1/4 cup of melon - 2 servings   per day
 
Apple/Juice/Sauce Cantaloupe Nectarine
Apricots/Juice   Grapes/Juice   Orange/Juice
Avocado (small)   Honeydew melon   Passion fruit
Blackberries   Kiwi   Peach/Nectar
Blueberries   Lemon/Lime    

  DAIRY FOODS
 
Contain proteins and carbohydrates, so limit yourself to 4 oz of non-fat cottage cheese OR 8 oz non-fat yogurt, and 2 tablespoons of low-fat cheese, once per day.

  FATS - 30% of your calorie intake should be Fats, especially the   essential fatty acids
 
By eating more essential fats such as flaxseed and Udo's Choice you will find you will not crave trans-fatty acids such as those found in chips, cookies, pastry, fast foods.etc. Drizzle flaxseed over your vegetables as you will find it is an excellent appetite suppressant.

Attempt to eat Fatty Fish such as Salmon, Mackerel, Tuna, Halibut, 2 to 3 times a week.


  BEST FAT CHOICES - Monounsaturated
 
Almond butter Almonds Avocado
Canola Oil   Flaxseed/Oil   Olive Oil
Olives   Peanut Butter   Peanut Oil
Pumpkinseed Oil   Tahini   Nuts

  FAIR FAT CHOICES - Polysaturated
 
Light Mayonnaise Sesame Oil Soybean Oil
Safflower Oil   Sunflower Oil   Walnuts

  POOR FAT CHOICES - Trans-Fatty Acids
 
Cream Lard Margarine
Coconut Oil   Vegetable Shortening
  Partially Hydrogenated Oils

  BEST COOKING OILS ARE - Extra Virgin Olive Oil, Olive Oil, or Canola   Oil 

  DO NOT COOK WITH: - Flaxseed Oil, Evening Primrose Oil, or   Pumpkinseed Oil 

  CARBOHYDRATES - STARCHES - Choose two starches per day
 
Bread, coarse European whole grain Sourdough Bread  
Rye or Pumpernickel   Fibrewise (available in US)  
Pita Bread (100% whole wheat)
  Pasta, one cup of large tube
rigatoni noodle (whole wheat is best)
 
Potato (sm - med)
  Cereal - Listed Below
 
Rice   - Kellogg's All Bran
- General Mill Fiber One
- Extra Fiber All-Bran
- Old Fashioned Rolled Oats
- Kellogg's Bran Buds with Psyllium
- Oat Bran
- Kellogg's Special K with Fiber
- Kashi Breakfast Pilaf
 

  SELDOM FOODS
 
Breads - White Rice Pasta (angel hair, spaghetti)
Cereals   Corn   Maple Syrup/Honey/Sugars
Sweets   Pastries   Muffins

  SUPPLEMENTS
 
HGH Supplements - HGH human growth hormone is the hormone responsible for physiology stabilization. Here is the best source of natural HGH supplements.
Green Tea Extract - Recent studies have shown green tea will facilitate liberating stored body fat as a fuel and will help increase energy levels and enhance metabolic rate.

Look for a green tea extract standardized to at least 60% polyphenols with EGCG as a marker compound.

If you want to drink green tea, you will have to down about to 4-10 cups of strong brewed green tea to get those amounts of polyphenols.

A human study of green tea extract containing 90 mg EGCG taken three times daily concluded that men taking the extract burned 266 more calories per day than did those in the placebo group and that green tea extract's thermogenic effects definitely play a role in fat loss.

Source - We have found the *best source of green tea extract at Vitacost.com

*Best - Vitacosts green tea product is the most potent product we've found. Each 500 mg capsule is standardized with 98% Polyphenols - 80% Catechins - 45% EGCG.

Alpha Lipoic Acid (ALA) - Here is one of those rare supplements that is cheap, accessible, and it works! Perhaps the most exciting benefit of alpha lipoic acid is its moderating effect on blood sugar levels.

Source - We have found the *best source of alpha lipoic acid at Vitacost.com

Dosage - 1 300 mg capsule per day.

One-a-day multiplevitamin/mineral supplement - Take a full spectrum multi vitamin and multi mineral supplement to prevent any possible deficiencies that can sabotage the fat loss process, or degrade your health.

There are countless nutrients responsible for our metabolism, health, performance, and over all well being. Deficiencies in one or more nutrients are not uncommon, and has been scientifically validated many times. Regardless of whether or not a person is deficient in some important nutrient, a good multi vitamin and multi mineral supplement is always good insurance for optimizing fat loss and health.