Foods Cheat Sheet For the Hardcore Military Diet

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2 FOODS CHEAT SHEET

3 INTRODUCTION This guide meant to be a quick cheat sheet, and it can provide a wealth of information on losing weight with the Hardcore Military Diet. If you simply follow the Do s and Don ts of eating, you ll lose significant weight and keep it off as long as you want. PORTION SIZING The more weight you have to lose the more you have to eat. Isn t this diet great? As you progress through your weight loss, you ll need to eat less and less. Regardless of how much you need to lose, eat until you are so full you can t think of eating another bite. Make a habit of eating until you re very full. This will eliminate cravings for foods on the Do Not Eat list and nourish your body with important vitamins and minerals that help you lose weight.

4 FOODS YOU CAN T EAT Wheat and foods containing it bread, crackers, rolls, cereals, cakes, cookies, etc. Corn in all forms corn tortillas, corn chips, corn cereals, cornstarch, grits, hominy, polenta, sweet corn, popcorn, processed foods containing corn, etc. Dairy in some forms milk including cream for coffee, cheese in any form, yogurt with the exception of full fat Greek yogurt Soy in all processed forms tofu, miso, tempeh, meat substitutes, processed foods containing soy, etc. The exceptions are edamame, tamari and Bragg Liquid Aminos White and Brown rice and anything containing it pasta, crackers, sweeteners, fillers All types of refined sugar (Just 2 teaspoons of refined sugar can inhibit your weight loss for 3-4 days

5 Alcohol in all forms Dried fruit and fruit juices in all forms Artificial sweeteners as well as natural ones like Truvia, Stevia, or Xylitol Fat-free diet foods including those described as low fat, diet or reduced fat. Frozen diet dinners. Premade meals of any kind Packaged junk food, no pre-packaged snacks.

6 WHEN TO EAT You should stay on this diet for at least 3 weeks, and if you can, stay on it for life. Meals Eat 3 meals, and 2 snacks. Eat 5 times a day, every 3-4 hours. Breakfast: fruit, *fat/protein, grain, and veggie within 30 minutes of waking. Don t neglect the vegetable serving Snack: veggie, *fat/protein 2-3 hours later Lunch: *fat/protein, vegetable, fruit 3 hours later Snack: vegetable, *fat/protein (3-4 hours later) Dinner: *fat/protein, vegetable, grain/starch (3-4 hours later)

7 FOODS YOU CAN EAT Vegetables and salad greens: Fresh, canned, or frozen Arrowroot, artichokes/artichoke hearts, arugula, asparagus, avocados, bean sprouts, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), beets(fresh okay, canned/jarred check for sugar), beet greens, bok choy, broccoli, Brussels sprouts, butternut squash, cabbage (all types), carrots, cauliflower florets, celery, chicory (curly endive), collard greens, cucumbers, eggplant, endive, fennel, garlic scapes, green chiles, green onions/scallions, hearts of palm, jicama, kale, kohlrabi, leeks, lettuce (any except iceberg), mixed greens, mushrooms (any type), okra, olives (any type), onions (all types), peppers (only bell peppers, Italian peppers/pepperoncini, poblano peppers), radishes, rhubarb, seaweed, shallots, spinach, spirulina,

8 sprouts/bean sprouts, sweet potatoes/yams, tomatoes (fresh and canned), watercress, winter squash (all types), zucchini/summer squash Fruits: Fresh or frozen but not canned Blackberries, blueberries, cherries/black cherries, cranberries (fresh or frozen, unsweetened), grapefruit, lemons, limes, peaches, plums, prickly pears, raspberries, rhubarb Coconut, coconut milk, coconut cream, coconut water Animal protein: Fresh, previously frozen, canned (tuna) Red Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank), liver, pork (chops, loin roast), rabbit, Liver Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground chicken), game (pheasant), turkey (including ground turkey)

9 No Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free) Fish: halibut (fillet), herring, salmon (fresh, frozen, or nitrate-free smoked), sardines (packed in water or olive oil), sea bass (fillet), skate, trout, tuna (packed in water or oil) Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (water-packed or fresh), smoked oysters (packed in olive oil), scallops, shrimp Eggs whole Vegetable protein / legumes, nuts, and seeds Beans (dried or canned: adzuki beans, black beans, butter beans, cannellini beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, lentils/chana dal Almond milk (unsweetened), almond cheese, almond flour, cashew milk, hemp milk (unsweetened), vegan cheddar cheese Nuts and seeds are listed under healthy fats below

10 Grains and starch Barley (black or white), oats/oatmeal (steel-cut, old-fashioned), quinoa, quinoa pasta such as fusilli, sprouted grain (sugar-free, corn-free only, oatmeal Nut flours Broth, herbs, spices, and condiments Arrowroot, baking powder, baking soda, brewer s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), carob chips (unsweetened only), cream of tartar, horseradish (prepared), ketchup (no sugar added, no corn syrup), liquid smoke, mustard (prepared or dry, including Dijon mustard), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, salsa, tamari, tomato paste, tomato sauce (no sugar added, corn-free), vanilla extract, peppermint extract, vinegar (any type except rice) Herbs fresh or dried all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme Garlic (fresh or dried), ginger (fresh or dried)

11 Spices and seasonings: black and white peppers, caraway seed, cardamom, celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt, paprika, sea salt, Simply Organic seasoning Healthy fats Avocados Olives (black and green) Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts Coconut milk, unsweetened coconut, unsweetened coconut cream, unsweetened coconut milk Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp milk Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds Nut/seed butters and pastes (raw and unsweetened only) e.g. almond butter, cashew butter, coconut butter, hazelnut butter, tahini, walnut butter

12 Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil (Asian) Hummus Mayonnaise (safflower) Beverages Water. Drink half your body weight in ounces of water every day. Caffeinated or non-caffeinated herbal teas Coffee black without sugar or cream

13 Getting Started SKINNY DETOX: 10 Day Reset