The GO, CAUTION, STOP Food Key Index

 

G O = Eat as many of these foods as you need to feel satisfied

 

C A U T I ON = Eat these foods in moderation

 

S T O P = Avoid these foods as they will interrupt whatever fat burning program you are on. 

 

 

P R O T E I N 

Cutting back on carbohydrates alone does not work. A sufficient amount of high quality protein is critical to the success of a low-carbohydrate diet. Protein builds and maintains muscle mass, provides the building blocks of hormones and neurotransmitters and provides the necessary elements for the body to constantly renew itself.  Numerous studies have shown that weight loss is increased dramatically when a higher percentage of calories consumed come from protein. 

 

G O :     (up to 5 choices per day) 

   • Cheeses (except Ricotta), check label for 4 grams or less of carbs 

   • Eggs, preferably egg whites 

   • Most fresh fish and seafood 

   • Pork, lamb & veal 

   • Poultry: chicken, turkey, particularly white meat, preferably skinless 

   • Red meats, preferably round cuts and top sirloin 

   • Tofu is healthy but contains some carbs 

   • Soy milk or soy cheeses 

   • Herbalife soy nuts 

 

C A U T I O N:      (up to 2 choices per day) 

   • Cottage Cheese 

   • Dark meat: chicken or turkey 

   • Low-fat cold cuts 

   • Red meats, the choice cuts 

 

S T O P: 

   • High-fat cheeses 

   • Milk & Yogurt 

   • Organ meats 

   • Processed meats such as bacon, sausage, ham, bologna, pastrami, hot dogs, and

     smoked fish (high-salt foods such as processed meats and smoked fish contain

     unnecessary levels of sodium that can contribute to water retention).

 

All protein is permissible, almost in any quantity desired, but it is healthier to consume lean meats, low-fat proteins and whole non-processed foods. 

 

C A R B O H Y D R A T E S 

Carbohydrates that should be avoided are those with a high glycemic index or foods that are quickly converted into simple sugars because they encourage the production and release of insulin. Foods often considered healthy but have a high glycemic index include root vegetables such as carrots or beets and certain fruits. The elimination of these foods is critical to shutting off insulin and reversing the body from an efficient fat storer to an efficient fat burner. 

 

G O:       (up to 6 choices per day) 

   • Alfalfa sprouts                                             • Green beans 

   • Bean sprouts                                               • Green pepper 

   • Bok choy                                                      • Greens: collard, dandelion, kale, and mustard 

   • Broccoli                                                        • Hot chili peppers 

   • Cabbage                                                      • Lettuce 

   • Cauliflower                                                  • Parsley 

   • Celery                                                           • Radishes 

   • Cucumber                                                    • Red pepper 

   • Endive                                                          • Scallions 

   • Fennel                                                          • Swiss chard 

   • Fresh mushrooms                                      • Yellow bean snaps  

   • Garlic 

 

C A U T I O N:     (2 choices per day) 

   • Apricots                                                        • Peaches 

   • Artichokes                                                    • Peas 

   • Asparagus                                                   • Plums 

   • Avocado                                                       • Pumpkin 

   • Blackberries                                                • Raspberries 

   • Blueberries                                                  • Sauerkraut 

   • Brussels sprouts                                         • Snow peas 

   • Eggplant                                                       • Squash 

   • Grapefruit                                                     • Strawberries 

   • Kumquats                                                     • Tomato 

   • Okra                                                               • Turnips 

   • Onions                                                          • Watermelon 

   • Passion fruit                                                 • Zucchini 

 

S T O P:

   • Bread and all of its relatives; crackers, cookies, pastries, doughnuts, pies, and muffins 

   • Chickpeas, dried beans, lentils, pinto beans

   • Cereals – cold, sweetened or unsweetened 

   • Other products made with white flour such as pasta 

   • Root vegetables such as carrots, turnips, parsnips and beets 

   • Snacks including pretzels, potato chips and popcorn 

   • Corn 
 

F A T 

Although fat is perceived as unhealthy, not all fats are bad. There are good fats, such as Omega-3 fatty acids, which help reduce inflammation and protect the heart. This “good” fat is the foundation of Herbalife’s “Herbalifeline” product. Some saturated fats in red meat may be eaten, but consumption should be limited as much as possible. Trans-fatty acids, which are present in pastries and hard margarines, should be eliminated. Vegetable oils, such as corn and safflower oils that are much higher in Omega-6 fatty acids, should also be minimized. 

 

G O: 

   • Avocado oil 

   • Conjugated linoleic acid 

   • Fish oil 

   • Flaxseed oil 

   • Gamma linoleic acid such as primrose oil 

   • Grape seed oil 

   • Hemp oil 

   • Mayonnaise 

   • Monounsaturated fats such as olive and canola oils 

   • Omega-3 fatty acids from fish & flaxseed oil 

 

C A U T I O N: 

   • Light cream cheese 

   • Sour cream 

   • Vegetable oils such as corn and sunflower

 

S T O P: 

   • Hydrogenated fatty acids and partially hydrogenated fatty acids as contained in hard

     margarines and many processed foods 

   • Saturated fats from tropical oils such as coconut oil 

   • Saturated fats, primarily from meat, dairy and eggs 

 

 

If you have any questions, please give us a call at (336) 778-8948.