MODERATION! MODERATION! MODERATION!
One homemade oatmeal raisin cookie
One slice of angel food cake frozen
yogurt with fresh fruit
One bowl of fruit with on tablespoon
of whip cream
Best Protein Choices
• Skinless chicken
• Turkey (white meat)
• Beef and pork products
• *Look for beef with the word loin or round in them for the leanest options.
• Top sirloin, bottom/top round beef, pork loin
• Vegetable patties
• Skim milk
• Low-fat yogurt
• Low-fat cottage cheese
• Nuts and seeds
• Peanut butter
• Raw vegetables
High-protein, low-carbohydrate diets can be dangerous to your
overall health due to high ketone levels and lack of the primary fuel
source for the brain.
Carbohydrates are needed to reach fat stores and help in building
muscle, and without this important macronutrient, you will suffer.
High ketone levels due to high amounts of protein can lead to
damaged organs if untreated.
Raw vegetables are good choices for those who do not prefer animal product.
AFTER 7:00 P.M.
Do not deprive yourself of your typical amount of calories because your busy schedule pushes you to
eat dinner past 7:00 p.m.
Choose foods listed below that do not disrupt your normal sleep-wake cycle, and do not overindulge.
Eat until you are satisfied enough to sleep well.
A daily eating pattern with three well-portioned, healthy meals and two snacks is best, and
consuming those calories before 7:00 p.m. is a good rule of thumb to follow.
At night our bodies are tired and do not digest food for use immediately like they do for our morning
Best “after seven” maintenance foods: Foods marked with asterisks
are best for reduction.