Page 78 - BTC Debunking the diet

Chapter 12: Tips on creating your own eating plans

We have a whole bunch of ready-made eating plans for you. But if you’d
prefer to come up with your own, let’s talk you through that process. With
the correct meals in place and some healthy snacking, you won’t go hungry,
and you will eat just the right amount of everything. Good choices doesn’t
mean only steaming your food and only eating broccoli for dinner. A clever
meal means a palm-size piece of protein, a plate full of colourful vegetables,
and a salad. If you are going to include carbs, they need to be unprocessed
complex carbs – so yes to a potato, and no to a plate of pasta (and don’t
overdo it on the potato).

The best vegetables are green vegetables, because they are low in calories;
the oranges and whites are high in sugar. So, onions, leeks, pumpkin,
butternut, mealies, potato and sweet potato are all high in sugar. You can eat
them, but our BTC Eating Plans customers are restricted to half a cup of
vegetables a day. For example, a plate full of butternut and mealies because
you are on diet is not a good choice. Half a cup of all those restricted
vegetables combined is the most we recommend – but remember, a big man
is going to consumer more food than a small woman (and by big we mean tall
with a large frame – not fat).

An example of a clever meal is a chicken breast, a plate full of salad, some
green beans, and maybe a piece of butternut. If you eat this cleverly
colourful meal, you will be fine. What’s going to add to the weight gain is
starch, so restrict intake of foods that are white – rice bread, pizzas, pastas,
potatoes, samp, and mielie pap. Watch out for the three “white poisons” –
sugar, salt and flour.

We are not giving carbohydrates a hard time. Yes, we all need them as a
source of fuel for the body, but we are going to get them from salad, fruits

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This booklet © 2019, Rob Rodell, all rights reserved.