Chapter 4 - What to Eat and What to Avoid
Healthy vs. Unhealthy Carbs
First and foremost, you need to eat healthy carbs and avoid unhealthy carbs like the plague. Healthy carbs are known as complex or unprocessed carbs. Processed carbs are those that are loaded with useless calories and really have zero nutritional value.
This is one restriction that you really need to follow for your carb plan to work. So, if you are addicted to white bread, summon up the willpower to avoid it except for maybe one slice on cheat days. Luckily, the list of healthy carbs is so varied that there is something on it for everyone.
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HEALTHY UNPROCESSED CARBS |
UNHEALTHY COMPLEX CARBS |
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Brown rice |
White or whole wheat flour |
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Natural sweeteners like honey or molasses |
Table sugar |
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Whole grain bread |
Processed cereals |
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Whole grain pasta |
Store-bought cookies and cakes |
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Sprouted grains like buckwheat, oats, and quinoa |
Soft drinks |
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White potatoes |
Pizza |
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Sweet potatoes |
French fries |
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Lentils |
white pasta |
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All types of beans and legumes |
Muffins |
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Butternut squash |
Tortillas and wraps |
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Oatmeal |
Processed chips and similar snacks |
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Corn |
Ice cream |
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Peas |
Jams and jellies |
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Couscous |
Processed fruit juices |
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Fruits rich in carbs like bananas, peaches, plums, pineapple, and blueberries |
Bagels and pretzels |
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Beets |
Chocolate and candy |
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Some vegetable with low amounts of carbs include tomatoes, mushrooms, cabbage, Brussel sprouts, and peppers. |
Pancakes |
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Dates |
Beer |
Healthy vs. Unhealthy Fats And Proteins Vegetables, proteins, and fats are the basis of your low carb days. But if you're eating unhealthy fats and proteins on low carb days, that just defeats the purpose. Healthy fats and proteins not only boost the process of carb cycling but also give you more energy. Make sure you include a good variety of these in your plan.
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HEALTHY DAYS AND PROTEINS FOR LOW CARB DAYS |
UNHEALTHY FATS AND PROTEINS |
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Grass-fed lean meat |
Processed meats like bacon, pastrami and luncheon meats |
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Organic eggs |
Hot dogs and sausage |
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Poultry |
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Fish, especially that high in healthy Omega-3 fats like tuna, salmon, and mackerel |
Heavy cream and milk |
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Raw dairy products like goat cheese, feta, and ricotta |
Peanut butter |
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Low-fat dairy products |
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Nuts and seeds |
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Olive oil, palm oil, and |
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Leafy greens and all non-starchy vegetables |
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Avocadoes |
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Apples and apricots |
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Almond butter |
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Hopefully, you get the idea. Now, you can begin to incorporate healthy foods into your meals and start carb cycling!