1. The simplest diet
Three Step Plan

2. Three Step Plan Step 1 Step 2 Step 3 Eliminate added sugars
Cut back on Starch
Step 3
Watch your calories

3. Step 1: Eliminate Added Sugars
Avg. American eats about 82 grams of Sugar a day = 317 Calories
91% come from
33% regular soda
23% baked goods, cereals
16% candy
10% fruit drinks
9% sweetened milk products, i.e. chocolate milk, ice cream, flavored yogurt.

4. Added Sugars – what should I eat?
So what should you eat?
Meat
Vegetables
Whole fruit
Eggs
Whole grain and dairy products that haven’t been sweetened
Key message here:
Don’t over analyze your eating habits simply avoid the “added sugars”. Try if for two weeks and see the results

5. Step 2: Cut Back on Starch
Starches are the main carbs in bread, pasta and rice.
But you’ve been told you need this…
You do but to certain extent
Deals with your blood sugar

6. Cut Back on Starch Blood sugar fall after 4 hours of not eating
You become cranky, tired, maybe even shaky
As a result you crave carbs usually in the form of starch and sugar
Thus resulting in insulin overdose which brings back down blood sugar
Vicious cycle making you crave sugar and starch again

7. How much starch should you eat?
As a general guideline
2 servings a day
1 serving = 20 grams of carbs = 1 slice of bread, cup of cereal, ½ potato or ½ cup of pasta, rice or beans.
Try eating just 1 serving on none workout days and 2 on workout days
Low starch vegetables
Artichokes
Asparagus
Broccoli
Cucumbers
Celery
Mushrooms
Onions
Spinach
Tomatoes
zucchini

8. Additional guidelines
Never restrict your produce intake
Have some protein with every meal
Don’t be afraid of fat
Eat until you are satisfied, not stuffed

9. Never restrict your produce intake
“no one ever got fat from eating produce”
Whole fruits and vegetables are good because they have few calories and little starch and a wealth of belly-filling fiber
Limit your intake on
Potatoes
Beans
Corn

10. Have some protein with every meal
University of Illinois researchers determined that dieters who eat higher amounts of protein lose more fat and feel more satisfied than those who eat the lowest amount of the nutrient
Ideal amount
1 gram of protein per pound of target body weight
Minimum requirement 125 grams a day
High quality Proteins
Beef, cheese, eggs,
fish, pork, poultry

11. Eat until you’re satisfied, not stuffed!
Don’t be afraid of Fat
Fact is fat is filling and it adds flavor
Meaning you can eat natural fat in meat, cheese, milk, butter, avocados, nuts, and olive oil.
Since your cutting on sugars you’re already cutting on fat overload in average person diet.
Eat until you’re satisfied, not stuffed!
Pay attention to how you feel and don’t clean your plate.

12. Step 3: Watch your calories
Think you eat right but jeans still feel tight?
Use portion control methods
Keep a journal
nutritiondata.com
sparkpeople.com

13. Your desired weight is 180 lbs. then,
Easy method
Multiply your desired body weight by 10-12, then eat that many calories a day.
For instance
Your desired weight is 180 lbs. then,
180 x 12 = 2,160
Once you have reached your goal you may up your calorie intake

14. The Simplest Diet
Questions?
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15. Questions?
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