Flat Stomach Formula Food Chart
Carbohydrates: Among starchy carbs stick to the good category as much as possible Use protein-carbs frequently. Eat as much veggies as you can. Beware of artificial sweeteners like Aspartame and Saccharin Starchy Carbs Rolled or steel cut oat, brown rice, potatoes (with skin), yams, sweet potatoes, couscous, barley, rye, buckwheat, couscous, amaranth, millet, spelt Whole meal muffins, cakes. 100% multigrain bread, whole meal bread, spelt bread, high fiber cereals, rice cakes, whole wheat pasta, whole wheat tortillas, corn, popcorn (air poped), potatoes (no skin) Snack fried in coconut oil e.g. french-fries, cakes, doughnuts, pies Aspartame (NutraSweet, Equal), Saccharin (Sweet'N Low, SugarTwin), Acesulfame K (Sunett, Sweet One), Sucralose (Splenda) Crackers, cookies, biscuits, cakes, sodas, carbonated drinks, diet drinks. Snacks cooked in hydrogenated fats e.g. french-fries, cakes, doughnuts, pies, (acceptable if fried in coconut oil) Carbs with Significant Proteins Beans (black, kidney, lima), lentils, quinoa, couscous, peas (green, black eyed), adzuki, black, fava, garbanzo (chickpeas), great northern, mung, navy, pinto, split peas, white Popcorn fried in safe cooking fats. Popcorns fried with hydrogenated fats. Fibrous Carbs Broccoli, cauliflower, spinach, romaine lettuce, green beans, green peas, kale, okra, squash, tomato, zucchini, asparagus, bell peppers, brussels sprouts, mushrooms, cucumber, carrots, alfalfa, collard greens, radish, raspberries all other veggies
Fruits (Simple Carbohydrates): Though they are healthy, they also tend to have high Glycemic Index (GI) i.e. high sugar. Go for organic sources whenever possible. Chemical risks category has preservatives, wax and chemicals. Clean well. They are a healthy source of vitamins, minerals and phytonutrients e.g. flavanoids, carotenoids as well as fiber when eaten whole Always choose whole fruits rather juices. Good High GI Chemical Risk Apricots Cherries Blackberries Blueberries Cantaloupe Cranberries Grapefruit Guava Figs Grapes Lemons Limes Papayas Plums Raspberries Strawberries Bananas Dates Dried fruit Fruit juices Kiwifruit Mangoes Oranges Persimmons Pineapple Nectarines Raisins Tangerines Watermelon Apricots Cherries Dried fruit Figs Grapes Lemons Limes Nectarines Peaches Pears Raisins Strawberries
Proteins: Most animal proteins sources are also sources of fat Plant proteins are not complete, so include animal sources regularly Many processed and packaged protein have too much chemicals Red Meat Chicken, turkey, extra lean beef, extra lean pork, ostrich, buffalo, venison Organic and grass feed animals. Bacon, ribs, ground beef Highly processed proteins (e.g. sausages, hot dogs, pepperoni, salami, bologna). Frying with highly processed fats. Corn feed animals. White Meat Shellfish, anchovies, halibut, mackerel, salmon, sardines, tuna, crab, haddock, herring, mahi mahi, perch, scallops, trout, whitefish most farmed fishes. Shark, swordfish, king mackerel, marlin, tile fish (Risk of mercury poisoning is higher) Frying with highly processed fats. Canned and/or highly processed. Dairy Whole egg, egg white, cottage cheese, cheddar cheese, muenster cheese, swiss cheese, whey protein (from grass feed cows, cold processed & non-acid treated), protein powder Yogurt, milk Plant See Carbohydrates with significant protein. (Plant proteins are not complete, so include animal sources regularly.) Texturised vegetable protein, fermented soy (e.g. tempeh miso, natto) Unfermented soy (e.g. tofu), highly processed plant proteins (e.g. soy milk)
Fats: Sources have more than one type; grouped based on predominant fat type Cooking fats have high smoking point and stable at cooking temperatures Tran-fats and processed fats are the dangerous fats and should be avoided. Mono All olive oils, avocado, sunflower seeds, almonds, walnuts, hazelnuts, macadamia nuts, almonds, peanuts, pecans, cashews pumpkin seeds, sesame seeds, fish oils Salted and/or roasted nuts, Do not use for cooking. Canola oil Poly Walnuts, corn oil, safflower oil, sunflower oil, flaxseed oils, salmon, mackerel, herring, tuna, trout, anchovies Do not use for cooking. Soybean oil, most deep fried foods Saturated Palm oil, peanut oil, coconut oil, pork, cured, bacon, spare ribs, beef, chicken (with skin), butter, ghee and lard, cheese Yogurt, milk, cream, soured cream, soft tab margarine Most deep fried foods, hard margarine, some salad dressings, ice cream Cooking Fats Deep Frying: Coconut oil, Stir Frying: Natural butter, lard, olive oil (virgin, and refined) Hydrogenated oil, trans-fats, margarines, soybean oil, most vegetable oils