Tips & Nutrition
4 Week Diet Plan
Are you looking for a 4-week diet plan to lose 10 pounds or more? Well, then this is the article for you. We understand that
jemmamileto
March 6, 2024
Maintenance Mode Must Knows
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NO RECIPES, it’s easy! Here just a list of what you can and can’t eat.
Some examples of foods that are okay on MP:
Meats and Seafood
- beef / veal
- chicken / turkey / quali / spatchcock
- pork / bacon
- lamb / mutton
- kangaroo / venison / goat / rabbit
- offal (kidney / liver / heart) [probably not brain as it is too fatty]
- prawns / crab / lobster
- oysters / mussels / calamari / scallops
- all fresh fish
- canned fish
Salads and vegetables
- lettuce / spinach / kale / silver beet / cabbage / chinese veg
- sprouts (bean / alfalfa / mustard)
- broccoli
- zucchini / squash / eggplant
- bamboo shoots / water chestnuts
- celery / fennel
- snow peas / green beans
- onions / leeks / spring onions
- mushrooms
- fresh beetroot (many canned beetroots contain sugar)
- fresh tomatoes (check labels for sugar on cans)
- avocado
- okra
- ……… many more but check their sugar / carb componenent. A great site is https://nutritiondata.self.com and a good clue is to put in an “acceptable” vegetable then compare its components with that of the one you are checking.
AVOID:
- potato / sweet potato-yam / taro / carrots / corn / peas / pumpkin …
Fruit
- oranges
- apples
- grapefruit
- strawberries / blueberries / raspberries / blackberries / mulberries
- peaches / plums / nectarines / fresh apricots
- pears
- pawpaw / papaya
- persimmons
- watermelon / honeydew / rock melon
- rhubarb
- pineapple
- kiwi fruit
AVOID:
- bananas / passion fuit / pomegranate / mandarine / tangerine / mango seems borderline…
Eggs and Dairy
- eggs
- natural yoghurt (fruit and flavoured yoghurts might contain sugar – check label)
- cottage cheese / ricotta / quark
- milk (watch sugar content-lactose / cream / buttermilk / butter
- soft cheese (avoid processed)
- hard cheese (small quantity seems ok)
Nuts and Seeds
- macadamia
- almonds
- pecans
- brazil nuts
- pine nuts
- steamed cashews (not roasted)
- sesame
- sunflower
- pepitas (pumpkin seeds)
- linseeds
- chia seeds
AVOID:
- peanuts and peanut butter
Drinks
- teas (black / green / white / red / herbal / chinese)
- coffee
- coconut water (check label for any added sugar)
- WATER water water water water ….. :o)
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