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In the first part of this article I discussed how eating carbs affects insulin levels. Carbohydrates are rated by the amount of insulin they produce after being ingested. This system of rating carbs is called the Glycemic Index. The following is a list of foods that are acceptable to eat. This is not a complete list but it’s a very good start. The glycemic index of the carbs listed is low to moderate. Although these carbs are listed as acceptable, eating two or four servings per meal isn’t. Choose your carbs carefully and only have at the most one serving per meal.

Authorized Foods

Proteins	Carbohydrates	Vegetables
-Salmon -Swordfish -Tuna -Orange roughy -Pollock -Cod -Venison -Low-fat cottage cheese -Chicken breast -Turkey breast -Lean ground meat -Buffalo -Maverick beef -Top round steak -Top sirloin steak -Eggs (Sparingly) -Egg whites -Egg substitutes -Crab -Lobster -Shrimp -Protein powders -Meal replacement packs	-Beans -Lettuce -Oatmeal -Oat bran -Lentils -Nonfat yogurt (Artificially sweetened) -Nonfat yogurt (fruit sugar sweetened) -Okra -Sweet Potatoes -Squash -Zucchini -Tomatoes -Apples -Pears -Honeydews -Peaches -Cherries -Kiwis -Grapefruits -Cantaloupes -Whole grain brown rice -Whole grain bread -Whole grain pasta	-Lettuce -Spinach -Cauliflower -Green beans -Green peppers -Bell peppers -Broccoli -Mushrooms -Celery -Cabbage -Cucumbers -Onions -Artichoke -Asparagus -Collard greens -Brussels sprouts -Dill pickles

The following is a list of foods that, for the most part, are off limits. If you want to get lean to see your abs or if you just want to cut some weight, stay away from these foods. As discussed earlier the typical diet ends in failure 95% of the time. Sure, you can go to a place like Jenny Craig and lose weight on a calorie-restricted diet while still “eating your favorite foods,” but it won’t work for the long hall. One of the main reasons for the failure of these diets is shear hunger. Eating the right foods in the right amounts without starving yourself will help to ensure long-term success.

Banned Foods

All refined sugar. Use artificial sweeteners.
All refined products such as cookies, cakes, pie etc.
Potatoes. Try sweet potatoes
White rice. Use whole grain rice
White bread. Use whole grain w/o added sugar
White pasta. Try whole grain pasta

Also be aware of products like catsup, barbecue sauces and salad dressings. Use them sparingly because they are loaded with one or more types of sugar. Especially watch out for fat free salad dressings. You are much better off using regular dressings. Just make sure you don’t load it on.

Remember FAT FREE does not mean FAT FREE on you.

Nutrition Principles

The following is a list of nutritional principles that will help you on your quest for washboard abs. Remember this needs to be a lifestyle.

Plan your meals in advance.
Prepare your food in advance. You’re less likely to fall of the wagon if there is quality food already made.
Record what you eat in your Nutrition Progression Reports every day.
Avoid calorie-dense fast foods.
Do not starve yourself. Eat when you’re hungry, and stop when you’re full.
Eat at least four meals per day. Your goal should be to eat six meals per day, one every two-three hours.
Make sure to eat a portion of protein with every meal. Eat the protein before you eat your portion of carbs.
A portion of protein is four to eight ounces. Or a portion is about the size of the palm of your hand or a clenched fist.
Choose carbohydrates that are on the lower end of the glycemic index.
Use meal replacement packs whenever possible. This takes the guesswork out of meal planning and ensures optimum levels of nutrients.

Other Columns By Michael Furci

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