Balance Your Zone Diet With High Protein Foods

Description	Weight Grams	Weight Ounces	Protein Grams
Duck, domesticated, meat only, cooked, roasted	221	1/2 duck	51.89
Chicken, stewing, meat only, cooked, stewed	140	1 cup	42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat	159	1/2 fillet	42.44
Fish, salmon, sockeye, cooked, dry heat	155	1/2 fillet	42.33
Turkey, meat only, cooked, roasted	140	1 cup	41.05
Turkey, neck, meat only, cooked, simmered	152	1 neck	40.80
Chicken, broilers or fryers, giblets, cooked, simmered	145	1 cup	39.37
Fish, haddock, cooked, dry heat	150	1 fillet	36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat	149	1 fillet	35.82
Chicken, broilers, fryers, breast, meat and skin	140	1/2 breast	34.78
Fast foods, hamburger, large, double patty	226	1 sandwich	34.28
Fish, tuna salad	205	1 cup	32.88
Cheeseburger, large, single meat patty, with bacon	195	1 sandwich	32.00
Fast foods, hamburger, regular, double patty	215	1 sandwich	31.82
Fast foods, taco	263	1 large	31.77
Chicken, broilers or fryers, breast, meat and skin	98	1/2 breast	31.20
Cheese, cottage, lowfat, 2% milkfat	226	1 cup	31.05
Chicken, canned, meat only, with broth	142	5 oz	30.91
Veal, leg (top round), separable lean and fat	85	3 oz	30.74
Fish, flatfish (flounder and sole species)	127	1 fillet	30.68
Turkey, all classes, giblets, cooked, simmered	145	1 cup	30.29
Lamb, domestic, shoulder, arm, separable lean only	85	3 oz	30.21
Fast foods, submarine sandwich, with tuna salad	256	1sandwich,6"roll	29.70
Fast foods, submarine sandwich, with roast beef	216	1sandwich,6"roll	28.64
Soybeans, mature cooked, boiled, without salt	172	1 cup	28.62
Fast foods, cheeseburger, large, single patty	219	1 sandwich	28.19
Cheese, ricotta, part skim milk	246	1 cup	28.02
Cheese, cottage, lowfat, 1% milkfat	226	1 cup	28.00
Crustaceans, crab, blue, canned	135	1 cup	27.70
Cheese, ricotta, whole milk	246	1 cup	27.70
Fast foods, cheeseburger, regular, double patty, plain	155	1 sandwich	27.67
Chicken, broilers or fryers, light meat, meat only	84	3 oz	27.57
Pork, fresh, shoulder, arm picnic, separable lean only	85	3 oz	27.42
Pork, fresh, loin, center loin, bone-in, separable lean	85	3 oz	27.35
Fish, swordfish, cooked, dry heat	106	1 piece	26.91
Beef, round, bottom round, separable lean only	85	3 oz	26.85
Chicken, broilers or fryers, breast, meat only	86	1/2 breast	26.68
Beef, chuck, blade roast, separable lean only	85	3 oz	26.40
Cheese, cottage, creamed, large or small curd	210	1 cup	26.23
Sandwiches and hamburger, large, single meat patty	218	1 sandwich	25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised	85	3 oz	25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled	85	85	25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled	85	3 oz	25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled	85	3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat	85	3 oz	25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried	85	3 oz	25.42
Turkey, all classes, light meat, cooked, roasted	84	3 oz	25.12
Cheese sauce, prepared from recipe	243	1 cup	25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd	145	1 cup	25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	85	3 oz	25.00
Fish, tuna, light, canned in oil, drained solids	85.05	3 oz	24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted	85	3 oz	24.64
Fast foods, chili con carne	253	1 cup	24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	85	3 oz	24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled	85	3 oz	24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	84		24.35
Milk, canned, condensed, sweetened	306	1 cup	24.20
Cheese, cottage, creamed, with fruit	226	1 cup	24.16
Fast foods, chicken fillet sandwich, plain	182	1 sandwich	24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted	85	3 oz	24.06
Turkey, all classes, dark meat, cooked, roasted	84	3 oz	24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised	85	3 oz	23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled	85	3 oz	23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted	85	3 oz	23.32
Fish, salmon, sockeye, cooked, dry heat	85	3 oz	23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	23.16
Beef, cured, corned beef, canned	85.05	3 oz	23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted	85	3 oz	22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat	85	3 oz	22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised	85	3 oz	22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried	85	3 oz	22.54
Poultry food products, ground turkey, cooked	82	1 patty	22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	22.24
Soybeans, green, cooked, boiled, drained, without salt	180	1 cup	22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles	110	1 cup	22.15
Fast foods, cheeseburger, regular, double patty and bun, plain	160	1 sandwich	22.13
Couscous, dry	173	1 cup	22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	85	3 oz	22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	85	3 oz	21.89
Fast foods, submarine sandwich, with cold cuts	228	1sandwich-6" roll	21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	85	3 oz	21.73
Mollusks, clam, mixed species, canned, drained solids	85	3 oz	21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	21.72
Fish, tuna, light, canned in water, drained solids	85	3 oz	21.68
Fast foods, roast beef sandwich, plain	139	1 sandwich	21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled	85	3 oz	21.39
Pork, cured, ham, whole, separable lean only, roasted	85	3 oz	21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables	166	1 sandwich	21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone	85.05	3 oz	20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	146	1 cup	20.73
Fast foods, taco	171	1 small	20.66
Fish, trout, rainbow, farmed, cooked, dry heat	85	3 oz	20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted	85	3 oz	20.62
Fast foods, fish sandwich, with tartar sauce and cheese	183	1 sandwich	20.61
Fish, haddock, cooked, dry heat	85	3 oz	20.60
Fish, flatfish (flounder and sole species), cooked, dry heat	85	3 oz	20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat	85	3 oz	20.43
Veal, rib, separable lean and fat, cooked, roasted	85	3 oz	20.37
Fish, ocean perch, Atlantic, cooked, dry heat	85	3 oz	20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised	85	3 oz	20.29
Chili con carne with beans, canned entree	222	1 cup	20.18
Fish, tuna, white, canned in water, drained solids	85	3 oz	20.08
Fish, pollock, walleye, cooked, dry heat	85	3 oz	19.98
Barley, pearled, raw	200	1 cup	19.82
Crustaceans, shrimp, mixed species, canned	85.05	3 oz	19.63
Fast foods, chimichanga, with beef	174	1 chimichanga	19.61
Fish, cod, Pacific, cooked, dry heat	85	3 oz	19.51
Fish, cod, Atlantic, canned, solids and liquid	85	3 oz	19.35
Milk, canned, evaporated, nonfat	256	1 cup	19.33
Breakfast items, biscuit with egg and sausage	180	1 biscuit	19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	19.13
Beans, white, mature seeds, canned	262	1 cup	19.02
Fast foods, shrimp, breaded and fried	164	6-8 shrimp	18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	86	1 thigh	18.58
Pork, cured, ham, whole, separable lean and fat, roasted	85	3 oz	18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried	85	3 oz	18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted	85.05	3 oz	18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain	106	6 pieces	18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	17.95
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Pork, cured, ham, extra lean and regular, canned, roasted	85	3 oz	17.80
Beans, baked, canned, with franks	259	1 cup	17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken	218	1-1/2 cups	17.44
Crustaceans, lobster, northern, cooked, moist heat	85	3 oz	17.43
Snacks, pork skins, plain	28.35	1 oz	17.38
Bulgur, dry	140	1 cup	17.21
Crustaceans, crab, blue, cooked, moist heat	85	3 oz	17.17
Milk, canned, evaporated, without added vitamin A	252	1 cup	17.16
Bread crumbs, dry, grated, seasoned	120	1 cup	17.04
Fish, salmon, pink, canned, solids with bone and liquid	85	3 oz	16.81
Mollusks, scallop, mixed species, cooked, breaded and fried	93	6 large	16.81
Fast foods, hot-dog, with corn flour coating (corndog)	175	1 corn dog	16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon	137	1 muffin	16.69
Crustaceans, crab, alaska king, cooked, moist heat	85	3 oz	16.45
Wheat flour, whole-grain	120	1 cup	16.44
Wheat flour, white, bread, enriched	137	1 cup	16.41
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Oat bran, raw	94	1 cup	16.26
Fast foods, croissant, with egg, cheese, and bacon	129	1 croissant	16.23
Fast foods, tostada, with beans, beef, and cheese	225	1 tostada	16.09
Fish, roughy, orange, cooked, dry heat	85	3 oz	16.02
Fast foods, cheeseburger, regular, single patty, with condiments	113	1 sandwich	15.96
Beans, navy, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter	72	1 drumstick	15.80
Beans, pinto, mature seeds, cooked, boiled, without salt	171	1 cup	15.60
Fish, salmon, chinook, smoked	85.05	3 oz	15.55
Fish, catfish, channel, cooked, breaded and fried	85	3 oz	15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Buckwheat flour, whole-groat	120	1 cup	15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain	102	1 sandwich	14.77
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	1 cup	14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt		1 cup	14.43
Spaghetti w/Meat Sauce, frozen entree	283	1 package	14.29
Beef Macaroni, frozen entree	240	1 package	14.14
Fish, pollock, walleye, cooked, dry heat	60	1 fillet	14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen	85	1 patty	13.91
Refried beans, canned	252	1 cup	13.83
Fast foods, hotdog, with chili	114	1 sandwich	13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted	52	1 thigh	13.49
Beans, kidney, red, mature seeds, canned	256	1 cup	13.44
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.44
Entrees, fish fillet, battered or breaded, and fried	91	1 fillet	13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Fast foods, taco salad	198	1-1/2 cups	13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,	49	1 drumstick	13.21
Rice, white, long-grain, regular, raw, enriched	185	1 cup	13.19
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Chicken pot pie, frozen entree	217	1 small pie	13.04
Entrees, pizza with cheese, meat, and vegetables	79	1 slice	13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce	227	8-oz container	13.01
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Fast foods, clams, breaded and fried	115	3/4 cup	12.82
Soup, chicken noodle, canned, chunky, ready-to-serve	240	1 cup	12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial	243	1 cup	12.61
Rice, white, long-grain, parboiled, enriched, dry	185	1 cup	12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted	44	1 drumstick	12.45
Potatoes, au gratin, home-prepared from recipe using butter	245	1 cup	12.40
Wheat flour, white, all-purpose, self-rising, enriched	125	1 cup	12.36
Fast foods, hamburger, regular, single patty, with condiments	106	1 sandwich	12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve	240	1 cup	12.31
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Crustaceans, crab, blue, crab cakes	60	1 cake	12.13
Milk shakes, thick vanilla	313	11 fl oz	12.08
Fish, herring, Atlantic, pickled	85.05	3 oz	12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,	180	1 cup	11.97
Fish, ocean perch, Atlantic, cooked, dry heat	50	1 fillet	11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce	227	8-oz container	11.92
Lima beans, large, mature seeds, canned	241	1 cup	11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned	240	1 cup	11.88
Cornmeal, degermed, enriched, yellow	138	1 cup	11.70
Shake, fast food, vanilla	333	16 fl oz	11.66
Cornmeal, self-rising, degermed, enriched, yellow	138	1 cup	11.61
Pie crust, standard-type, prepared from recipe, baked	180	1 pie shell	11.52
Beef stew, canned entree	232	1 cup	11.46

The Official Zone Diet Web Site

Tags: zone+diet, high+protein, protein

Zone Diet Basic. Portion control.

There are several ways to accomplish portion control. The first method is known as the hand and eyeball method. Under this method protein amount is of the size and thickness of your palm, carbohydrates amount is equal to the both fists and fat amount equal to the tips of your thumb. The most precise and complicated method is to measure everything out.

The second method known as the plate method. Use a 7-inch salad plate. Next divide the plate into 3 portions. 1/3 will be the protein and the remaining 2/3 will be low glycemic index vegetables. What about the fat portion? Fat can be in the form of dressing.

If you want to be very precise on your portion control, then try the third method i.e. measure everything out. Under this method, protein source for meat weight 3 ounces at most and 5 ounces for fish.

Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cup	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup	Raw vegetables or salad greens
1/2 cup	Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:

1 cup	Milk, fat-free or 1% fat
3/4 cup	Yogurt, plain non fat or low fat
1 cup	Yogurt, artificially sweetened

Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce	Turkey breast or chicken breast, skin removed
1 ounce	Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce	Canned tuna in water
1 ounce	Shellfish (clams, lobster, scallop, shrimp)
3/4 cup	Cottage cheese, non fat or low fat
2 each	Egg whites
1/4 cup	Egg substitute
1 ounce	Fat-free cheese
1/2 cup	Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small	Apple, banana, orange, nectarine
1 medium	Fresh peach
1	Kiwi
1/2	Grapefruit
1/2	Mango
1 cup	Fresh berries (strawberries, raspberries or blueberries)
1 cup	Fresh melon cubes
1/8 th	Honeydew melon
4 ounces	Unsweetened Juice
4 teaspoons	Jelly or Jam

Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce	Chicken- dark meat, skin removed
1 ounce	Turkey- dark meat, skin removed
1 ounce	Salmon, Swordfish, herring
1 ounce	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce	Veal, roast or lean chop*
1 ounce	Lamb, roast or lean chop*
1 ounce	Pork, tenderloin or fresh ham*
1 ounce	Low fat cheese (3 grams or less of fat per ounce)
1 ounce	Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup	4.5% cottage cheese
2 medium	Sardines
* Limit to 1-2 times per week

Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounce	Beef (any prime cut), corned beef, ground beef **
1 ounce	Pork chop
1 each	Whole egg (medium) **
1 ounce	Mozzarella cheese
1/4 cup	Ricotta cheese
4 ounces	Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slice	Reduced calorie or "lite" Bread
1/4 (1 Ounce)	Bagel (varies)
1/2	English muffin
1/2	Hamburger bun
3/4 cup	Cold cereal
1/3 cup	Rice, brown or white- cooked
1/3 cup	Barley or couscous- cooked
1/3 cup	Legumes (dried beans, peas or lentils)- cooked
1/2 cup	Pasta- cooked
1/2 cup	Bulgar- cooked
1/2 cup	Corn, sweet potato or green peas
3 ounce	Baked sweet or white potato
3/4 ounce	Pretzels
3 cups	Popcorn, hot air popped or microwave (80% light)

Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon	Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon	Butter
1 teaspoon	Stick margarine
1 teaspoon	Mayonnaise
1 Tablespoon	Reduced fat margarine or mayonnaise
1 Tablespoon	Salad dressing
1 Tablespoon	Cream cheese
2 Tablespoons	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon

The Official Zone Diet Web Site

Tags: zone+diet, barry+sears, portion+control, serving

The Zone Diet. Overview

The Zone: A Dietary Road Map to Lose Weight Permanently : Reset Your Genetic Code : Prevent Disease : Achieve Maximum Physical Performance

Overview

The Zone Diet was not specifically designed for the sole purpose of weight loss. Rather, it is a lifestyle change that uses food to manipulate one’s hormones by regulating and stabilizing the amount of insulin production to help one become energetic, lean, and healthy. Beginning with a standard-sized dinner plate, participants are advised to use a hand-eye technique to determine how much to eat. Lean protein comprises a third of the plate. This serving should be approximately the same dimension as one’s palm, both in size and thickness. Fill the remainder of the plate with carbohydrates, mostly vegetables and fruits. Then top everything off with some monounsaturated fat, such as a small amount of avocado, a handful of nuts, or a drizzle of olive oil. As those on the Zone Diet eat at least three meals and two snacks carefully planned throughout the day, they are always full and satiated.

The Zone is that point where all your body processes are working at their optimum level, so that you feel at your best physically, mentally & emotionally and everything flows. You are strong, bursting with energy and your fat reserves are being used as fuel, so you don't need as much food. Sounds great, doesn't it?

According to Dr Barry Sears, we can get into this state any time we want to, simply by getting our balance of macronutrients right. Our body needs protein (amino acids, when broken down to it's simplest form), carbohydrate (glucose) and fats (fatty acids) for all it's chemical & hormonal processes, and when given the right balance will purr along sweetly.

Foods You Can Eat. Eating Options

The Zone Diet focuses on eating a moderate amount of a variety of healthy and nutritious foods throughout the day. The foods the plan concentrates on are mostly low density carbohydrates from vegetables and fruits, followed by lean, low-fat proteins, and a very modest amount of monounsaturated fats. Since carbohydrates enter the bloodstream slower with the presence of fats, the Zone Diet requires that every meal contain some monounsaturated fats such as almonds, guacamole, macadamia nuts, and olive oil. There are specially formulated recipes and grocery list ideas to help give the dieter ideas on what they can eat. In addition, the Zone Diet is flexible enough so that dieters can even dine out while following the regimen.

Dr Sears' book "The Zone" details these processes and how they work. He explains why a high carbohydrate, low protein, low fat diet doesn't work for most people and also covers the importance of eating carbohydrates with a low glycaemic index. The carbs page explains this concept.

This is how you implement the Zone diet. First determine your body fat % using the method given in the book. This enables you to find your lean body mass, eg. if you are 75kg with 23% body fat, your body fat will be about 17kg, so your lean body mass is 58kg. Convert this to lbs ie. x by 2.2 to get 128lbs. Then multiply by the factor for your level of activity: Sedentary 0.5, Light (eg walking) 0.6, Moderate (30mins per day, 3x per week) 0.7, Active (1 hour per day, 5 x a week) 0.8, Very active (2 hours per day, 5 x per week) 0.9, Heavy weight training or 2x a day exercise (5 days a week) 1.0.

If you ride for 3 hours every day, 128 x 0.9 = 115. This figure is your protein requirement in grams.

This figure is then broken down into blocks of 7 grams each (in this example 17) and spread out over the day - you must eat exactly this amount of protein every day. Then for each block of protein you eat, you eat one block of carbohydrate (approx 9 grams) and one block of fat (approx 1 1/2 grams). When you take the amount of fat in the protein into consideration, this comes to protein = 30% of calories, carbs = 40%, fat = 30%. There is a little bit of leeway in the ratios, but this is ideal. Your blocks are then chosen from a list of low fat proteins, low GI factor carbs & monounsaturated fats. So your meals for the day would look like this :

Breakfast	Lunch	Snack	Dinner	Bedtime
4 protein blocks	4 protein blocks	4 protein blocks	4 protein blocks	1 protein block
4 carbo blocks	4 carbo blocks	4 carbo blocks	4 carbo blocks	1 carbo block
4 fat blocks	4 fat blocks	4 fat blocks	4 fat blocks	1 fat block

Other than eating lots of fruits and vegetables, a moderate amount of lean proteins, and small amounts of food with monounsaturated fats, Zone Diet participants are encouraged to eat throughout the day, beginning one hour after waking up, in intervals of four or five hours. This is so that insulin levels stay constant in the zone that they can be optimally utilized. In addition, dieters are advised to eat at least five times a day and set an eating schedule which ought to be adhered to as much as possible.

Foods You Can't Eat

One should avoid eating carbohydrate-laden foods such as breads, grains, noodles, rice and other starches. These foods are very easy to overeat, and fall in the category of high density, or fat-free carbohydrates. Foods that have too much carbohydrates lead to excessive production of insulin, when unused, will not only store fat in your system, but may be hazardous to one’s health.

"The Zone" has a lot of useful information about how the body works. The chapter on fats is particularly good and easy to understand. Most of the food choices given are sensible, avoiding foods that are highly processed or high in sugar or bad fats. It cites many examples of sportspeople who have dramatically improved their performance using the Zone diet. People who have tried PR bars, which are made in this ratio, have found them better than other sports bars for eating before a ride.

On the other hand, the reported increases in performance were made when switching from a high carb diet, so it may be that changing to a diet moderate in all the macronutrients is enough of a change. It might not be necessary to follow the exact ratios given. In a couple of places in the book, Dr Sears mentions that about 25% of the population can handle a high carbohydrate diet, but 75% can't . This dietary regime sounds good for the 75%, but what about the 25%? Maybe if they can handle a high carb diet, they actually need a high carb diet. In other words, the principle that a balance between the macronutrients is needed is sound. Sticking at this exact ratio could work well for some people, but it doesn't take people's differences into account.

Another concern that he doesn't take into account the fact that different people need different proteins. He uses a lot of dairy & soy in his recipes, for example. Dairy is a common allergen, in it's moder, processed forms. Soy, has many drawbacks, and should only be eaten in fermneted form, and in small quantities.. You need to take into account which proteins suit you. See the protein page for more info.

Although he describes his system as easy to comply with, some people reading this would think it was too much trouble. But if the rewards of this regime are as amazing as he claims, it would be worth any amount of hassle. So if your performance could do with a lift, this is worth a try. But if you don't get a marked improvement within a couple of weeks, this is not the diet for you.

Tags: zone+diet, barry+sears

The Official Zone Diet Web Site

South Beach Shopping List. Phases Guidlelines

Shopping list for start, phase 1

* A lot of eggs! (at least two dozen. I ate 3 a day)
* Turkey and Canadian bacon
* Sugar free Jell-O
* Lettuce & whatever else you want in your salads (buy enough for the week)
* Salad dressing (balsamic vinaigrette is good)
* Veggies (no carrots)(broccoli & zucchini are good)
* Chicken breasts and whatever other meat you like
* Nuts (for snacks)
* Low fat string cheese & shredded cheese (I use it on my salads)
* Part-skim ricotta cheese
* Splenda or other sugar substitute

Phase 1 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

SNACK
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.

Allowed foods in Phase 1 (shopping tips):

Protein Choices

BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round

CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

LAMB (Remove all visible fat)
Center Cut
Chop
Loin

LUNCHMEAT
Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish

TOFU
Use soft, low-fat or lite varieties

VEAL
Chop
Cutlet, leg
Top round

Vegetable Choices (includes legumes) (May use fresh, frozen or canned without added sugar)

Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving

Fat Choices (with some suggested serving sizes)

The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

Corn
Enova
Grapeseed
Safflower
Soybean

NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use:
Flax Seed - 3 TBS

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)

Use the following toppings and sauces sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS

SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)

DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half

FOODS TO AVOID!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed

PORK
Honey-baked ham

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams

FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears

STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy

MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

Phase 2 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

SNACK
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.

Allowed foods in Phase 2 (shopping tips):

Foods you can reintroduce to your diet

FRUIT
Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries

DAIRY
Milk-light soy, fat-free or 1%
Yogurt-light, fruit-flavored, plain, low-fat or fat-free

STARCHES (USE SPARINGLY)
Bagels, small, whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
Muffins, bran-sugar-free (no raisins)
Pasta, whole wheat
Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small, sweet
Rice-brown, wild

VEGETABLES AND LEGUMES
Barley
Beans, pinto
Black-eyed peas

MISCELLANEOUS
Chocolate (sparingly)-bittersweet, semisweet
Pudding, fat-free/sugar-free
Wine, red

FOODS TO AVOID OR EAT RARELY!!!
STARCHES AND BREADS
Bagel, refined wheat
Bread-refined wheat white
Cookies
Cornflakes
Matzo
Pasta, white flour
Potatoes-baked, white instant
Rice cakes
Rice, white
Rolls, dinner

VEGETABLES
Beets
Carrots
Corn
Potatoes

FRUIT
Bananas
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

More: South Beach Diet. Overview, South Beach Diet. Phases, Eat To Lose Weight. Don't Skip Breakfast!, How To Save Money And Eat Healthy. South Beach Diet

Tags: south+beach, shopping+list

How To Save Money And Eat Healthy. South Beach Diet

 Eating healthy doesn't have to cost more. But for many Americans, diet plans and higher grocery bills go together like peanut butter and jelly. The South Beach Diet  (SBT) is so flexible that there is no reason not to follow it because of a tight budget.

Here are some ideas:

1. You don't have to follow the recipes or menus in the book. They are only guidelines.
2. You don't have to buy expensive cuts of meats. You can buy ground turkey and beef and discard the fat from the meat before adding spices to the dish you're making. Also, you can marinade less expensive cuts after removing the visible fat to make the meat more tasty and tender.
3. You can use canned and frozen veggies and fruits (P2), as well as seafood and shellfish. Tuna fish, canned salmon, sardines and canned chicken are OK.
4. Make sure canned goods don't have sauces and they have 3 or less grams of sugar, and the tuna fish and sardines are packed in water.
5. You can prepare a lot of beans. All beans are OK in all phases of this diet. Beans have a lot of nutrients and are easy on the budget.
6. You can buy fruits and veggies when they are in season. Check your local newspaper for ads.
7. Make a meal plan including ingredients in season and make sure you won't waste anything. Make sure you can use some leftover for a second meal.
8. You don't need to buy expensive drinks or designer water. Plain water is always best.
9. You can buy foods in bulk at discount grocery stores such as Sam's Club, Wal-Mart Super Center and other stores.
10. You can make the same menu for the entire family and add some extras for the members of the family that are not on the diet.
11. Make sure you make a shopping list and stick to it when you go to the grocery store and make sure you don't go hungry to the store and don't buy anything on impulse.
12. You can use dried or fat-free evaporated milk. It has a longer shelf life and it's cheaper than fresh milk.
13. You don't have to buy expensive cheese. There are a lot of low-fat cheeses at affordable prices.
14. Buy house brands and use sales coupons wisely.
15. Most important use your imagination to make meals appealing to all members of your family, so you don't feel deprived of anything.

 South Beach Diet on a Budget: More tips

• No matter what kind of plan you select, fruits and vegetables are always a good choice for the waistline and your wallet. When produce is in season, it tends to be more plentiful and cheaper. When it's not, frozen foods – especially store brands or generic -offer a good value.

• You have to shop smart to buy food at good prices. Build a pantry, use coupons, stock up, hit clearances (yes, grocers have them as well, especially for overstock) and only buy on sale and you'll knock it out of the park with shopping.

Bear in mind, phase 1 is only 2 weeks -- after that, your food list greatly expands. The best way to come up with meal variety (in any phase) is to make a list of foods you can have then look for combinations. For example:

Tuna
Egg
Celery
Mayonnaise

Combine this and you have tuna salad. Do the same but substitute chicken and you'll have chicken salad. Both are great eaten on romaine hearts and sprinkled with mozzarella. I like adding tomatoes as well, just for the added flavor.

• Like hamburger sandwiches? Go to the grocery store and pick up a really thick portabello mushroom. Pull out the stem (twist it to get it out) then slice the mushroom cap in half across its face to get the thinner slices. Smear both with some mayo, add a slice of Swiss, a hamburger, lettuce, onion, and tomato -- VOILA, a hamburger sandwich. You might want to slightly toast the mushroom in a skillet first - even better, you can grill it. If you do not like hamburgers, you can use any meat in this fashion - steak, chicken, take your pick.

• Bean soups are a great, quick food for lunch or dinner. You can get a big ole pot going and largely leave it unattended to cook, just stirring it every so often.

• Don't forget fish either -- it's tasty, healthy, and quick. You can prepare any of a number of marinades to soak the fish in for about an hour then pop it in the oven at 450 for 10-15 minutes. Don't get much easier than that!

Remember:

1. The first trip to the market is the most expensive because you need to buy the condiments and staples you don't have.
2. You don't have to follow the food plan in the book, some of the stuff in the menus are expensive, after all the recipes are from expensive restaurants in South Beach, FL. so you need to learn to subtitute foods for what you can affort, like canned anf frozen veggies, tuna fish, canned salmon, sardines, canned chicken breast, etc.
4. Buy stuff when it's on sale, on season and at discount places, even Dollar stores carry fresh products now and reasonable prices.
 

Even more tips:

• Dried beans – usually very cheap, and you can cook up a huge pot of plain beans and "doctor" them up different ways for lunches and dinners.

• Hamburger - cheap on sale, buy the higher fat kind, brown it well, drain and rinse the grease off. Tastes good, is probably even lower fat than the expensive stuff. "Waste" is not as great as you think per pound due to fat loss, so this is the more economical way.

• Chicken - chicken breasts are expensive, period. The fat might be greater (although it is not that much greater) in thighs, but they are definitely a better buy. Usually several dollars a pound less! Make sure to trim off all the visible fat – they are just as healthy as breasts.

• Cheese - buy full fat cheese – usually half the price of lf - and "defat" it yourself by baking it on a baking sheet for about 10 minutes and then draining the fat off. You can bake it longer and have cheese "crackers", too.

• Vegetables - fresh is usually very expensive, so buy canned and frozen. Look for your grocer's "seconds" bin in the produce department -you can get some good buys there on produce that's past it's prime, but still perfectly edible. Iceberg lettuce is still pretty cheap, as are carrots and celery, onions and radishes.

• Bread and pastas, etc. -- there are several varieties of whole wheat bread that aren't too expensive, or you can make your own - tastier and you control what goes into it, too. Doesn't really take much time, and kneading dough is so therapeutic!

• Eggs are always a good buy, and you can eat them for breakfast every day.

• Lunch meats are variable - Land o' Frost makes really good thin sliced ham and turkey for about $3 a pound, which is the cheapest among that isn't high fat or tastes like crap.

• Keep your eyes open for sales, and maybe you can even treat yourself once in a while with a different veggie or protein, if it's priced low enough. I know how hard it is, but where there's a will, there's a way!

• Buy meat that has the bone in it. It's cheaper, and with stir fry, keep the bone on the chicken and still turns out good.  

And yet some more tips: 

1. Beans, beans, beans. Especially dried ones cooked at home - very easy to do in a crockpot. Buy smoked turkey wings - about $2.50 for two big wings, break it into four pieces and only use one piece to season a pot of beans. Can add chopped onion or whatever seasonings you want (just add them at the end of cooking, as salt makes beans tough).

2. Chicken thighs versus chicken breasts. Less than half the price. Leg quarters about 39 cents a pound. Just cook them thoroughly and drain well (patting if necessary and practical), then remove the skin (or remove it before cooking). Difference in fat content is negligible if cooked properly.

3. Buy "regular" hamburger (usually 70/30) and drain it well when you cook it. Some people even rinse theirs with hot water - don't do this, but do "squeeze" it in the pan and drain off all the fat, then wipe out the pan. The yield per pound vs 85/15 is not very different, and the price is usually about $1 less per pound. 1/2 to 3/4 pound per big pot of chili or spaghetti sauce is enough.

4. Buy the cheaper cuts of lean beef, like bottom round. The tougher cuts are more flavorful, they just require more prep. Longer cooking over slow heat or marinating, though, and you have beef fit for a king (or queen).

5. Cottage cheese vs ricotta. Much cheaper. Drain it well to get a thickere consistency, and put it through the blender if you want it smooth. The texture and taste better anyway, and it's about half the price.

6. Buy fresh vegetables "loose" instaed of in packages. You pay $2.99 to $3,99 for a package of three Romaine "hearts", but can discover once, that a whole head of Romaine loose is only $1.79 - get the same amount of lettuce chopped up you get with the packaged, plus get more of the dark green leaves, which are healthier. Ditto for celery - had been paying $1.99 for a package of celery hearts, but can buy a whole head (bunch) of loose celery for $.99. Bagged salad is, of course, way too expensive.

7. Use lunch meat type ham instead of Canadian Bacon. You can buy a pound of really good, low fat sliced ham for about $2.99 a pound - the canadian bacon is twice that.

8. Buy spices, some canned goods, toiletries, cleaning supplies and laundry stuff at discount stores like Dollar General - you can save a bundle doing this, especially on spices you use often. A tin of black pepper is $1 at DG, but over $3 in the grocery store.

And this one:

The South Beach Diet is not expensive. Think fresh and think sales.

When is a will there is a way. You can find a way to follow this diet and lose weight.

More:

South Beach Diet. Overview,  South Beach Diet. Phases

 

Tags: south+beach, bean, beans, chiken, save+money, cheap+diet

Who Eats What: Tom Cruise

Name: Tom Cruise
Birthday: 1962-07-03
Height: 5'7"
Weight: 201 lbs

He has been keen on sport and fitness all his life. He was in the wrestling team of his high school, but had to leave it after injuring his knee. That was when he took up acting.

When he filmed Mission Impossible in the UK, he had his own gym flown out so that he could continue with his training. However, he does not follow any specific exercise schedule:
"He says he tries to get five hours' sleep a night, but he doesn't have a specific fitness regime. "However, I am an active person - I like to hike, jog, sail, sky-dive, rollerblade, and play squash and tennis. And when I'm doing movies such as Mission: Impossible, all those stunts keep me in good shape." "

And here is what he says about his diet:

"I try not to eat too much junk food, although I do love it," he says.
"Growing up, I always ate what was on my plate and sometimes the person who finished first got the extra piece. So when I first began making money as an actor, it was a thrill being able to have any kind of food I wanted and eat as much as I liked. These days I love well-prepared lobster, pasta and flounder ... and strawberries."

More buzz:

He has in the past employed Jill Pettijohn, a chef who promotes a raw food diet, although she is now with Donna Karan.
“New Zealand-born chef Jill Pettijohn, who has worked for Tom Cruise, Nicole Kidman and Drew Barrymore. Pettijohn, who trained as a nurse and has been a vegetarian for 20 years”

On the other hand, he also orders “wikki wikki wings” (presumably chicken) at the Rainforest Café in London:
“Tom Cruise eats Wikki Wikki wings, Madonna prefers chicken Caesar salad, Björk eats ribs.”

Restaurateur Nobu Matsuhisa, whom some call the world’s greatest sushi chef, claims in his book that Tom Cruise’s favourite out of the dishes he prepares is Sashimi Salad (sashimi is raw fish).

According to the executive chef at Ago’s restaurant in Hollywood:
“Tom Cruise always orders rigatoni with tomato and basil at Ago, with an artichoke salad on the side. He gets a takeaway delivered when he's out of town.”

Tom Cruise supplied a recipe for Paul Newman’s book Newman's Own Cookbook. The recipe is for Linguine with Zesty Red Clam Sauce .

There is a claim that when dining at Cynthia's Restaurant in Los Angeles, Cruise’s favourite dessert is blackberry cobbler.

Tags: Tom+Cruise, Cruise's+diet

Eat To Lose Weight. Don't Skip Breakfast!

Your diet plan should encourage good eating habits. The problem that most people have with losing weight is they skip meals to lose weight. By skipping breakfast and eating too little in the early part of the day, you set yourself up to over-eat later in the afternoon or evening. You have to eat to lose weight. But the biggest mistake of all is skipping the most important meal of the day... breakfast! It does not mean you should chow down dozens of eggs, pounds of bacon and loaves of bread but eating a sensibe healthy breakfast. When people skip meals, skip breakfast there are several factors that will hinder any weight loss.

First, people who skip breakfast often go full out on lunch. They would consume a large helping of junk food, fast food... basically food that aren't healthy and guaranteed weigth gainers. The second thing that will happen whem you skip breakfast is your metabolism will slow down to a crawl. What occurs is your body's natural self defense when it senses food is scarce is to slow down the metabolism. When that occurs, your body will try to hold the fat as long as it could. So please, if you are serious of trying to lose weight… don't skip breakfast. You can eat about every 2-2 1/2 hours (fitness eating style), for example, lean protein (meat), vegetables, fruit and sometimes healthy soy chips. After dinner, you can have a snack. Make sure it isn't your typical dessert snack like cakes, ice cream, pies or anything sugary. You can have a sugar free pudding, fat-free cottage cheese with a little soy milk sweetened with splenda and flavored with a few drops of sugar free vanilla extract and nutmeg. Protein is a natural appetite suppressant and cottage cheese is high in protein. You will need protein to maintain your lean muscle, without it you will lose valuable lean muscle and when that happens – your metabolism will slow down. If you want to snack grab a hand full of almonds, peanuts, walnuts or cashews. These nuts will bust your appetite. However, don't go overboard on the nuts, afterall nuts have calories and calories still counts. So, if you are serious about losing weight: you have to eat and drink plenty of water.

The type of breakfast you eat depends upon the diet you are pursuing. You might choose a high fiber meal, such as cereal, or a high protein meal, such as scrambled eggs and ham. Your breakfast should contain plenty of vitamins and minerals to help your body remain healthy throughout the day.

Another interesting aspect about breakfast is that it is a proven mood elevator. This is quite important, since it is critical to remain positive when trying to lose weight. Anything that you can do to lift your spirits—provided that it does not cause you to pack on the pounds—should be considered beneficial. Also, breakfast sets the pattern for the day. If you make healthy decisions at breakfast, you’re more likely to make the right decisions regarding the other meals of the day.

One thing you should avoid at breakfast is eating something high in sugar, such as a sugary breakfast cereal. While such a meal can lift your energy level temporarily, after a few hours, your energy level will drop again. While it is always better to eat something than nothing, you should be careful in the food choices you make at breakfast.

Breakfast can enhance the efficiency of the body, making it easier for you to burn fat. This is true for both young and old, so make sure your children eat breakfast as well. A smoothly-running body is a healthy body and one that is more likely to become lean over time.

At first glance, there appears to be no downside to eating breakfast. However, it is important to issue a cautionary note. Some people use breakfast as an opportunity to binge. They figure that they can eat breakfast and then skip the rest of their meals. However, this is not a healthy approach. In order to work effectively, your body needs to eat regular meals. Some diets call for three meals a day; others rely on five or six smaller meals eaten more frequently. In any event, while breakfast may be your most important meal of the day it should not be your only meal of the day.

Eating breakfast is a habit. However, if you haven’t eaten breakfast in a while, it may be a difficult habit to get into. The key to starting a healthy habit is persistence. Try to eat something every morning, even if it’s only a little something. Make sure that you have time to actually sit at the table and eat, rather than trying to eat breakfast on the run. Scheduling time for breakfast means that you have made it a priority in your life. If you follow this formula, you should be in a better position to lose weight over the long term.

Don't Skip Breakfast

Tags: breakfast, cereals