chef gui's fat-burning checklist › etr-dl › eatmoreburnmore... · gluten and weight loss:...

Chef Gui's

FAT-BURNING CHECKLISTHere’s a list of the items you should have in your kitchen, and their non-fat-burning/unhealthy

counterparts to avoid if you want to Eat More, Burn More.

*TIP:

BUY THESEBrown basmati rice or jasmine rice

Small red potatoes

Almond flour

Coconut flour

Whole-grain wheat flour

Homemade salad dressing

Italian whole-grain pasta

Colorful variety of organic fruits

Colorful variety of organic veggies

Leafy greens, legumes, lentils,beans, nuts (high in fiber)

Water, infused water, carbonated water, herbal teas

Raw, organic honey, molasses, Truvia™

Extra-virgin olive oil*

Lower-quality EVOO is fine for cooking, but choose higher-quality for drizzling on fish andsalads. When in doubt… taste it out!

AVOID THESEWhite rice

Russet/baking potatoes

Gluten-free pasta and egg noodles

White/bleached flour

Store-bought salad dressings

Processed fruit, fruit snacksVeggie “fries” orprocessed/packaged veggies

Low-fiber, low-nutritional snacks,including popcorn, chips, andcrackers

Refined white sugar, artificial sweeteners (aspartame, sugaralcohol)

Pure, Pomace/light olive oil, canolaoil, vegetable oil

Soda

www.earlytorise.com/cookbookEarly to Rise Publishing, LLC

BUY THIS:

EXTRA-VIRGIN OLIVE OIL (EVOO)Extra-virgin olive oil

NOT THIS: Pure, Pomace/light olive oil, canolaoil, vegetable oil

WHY:Unfortunately, safflower, peanut, vegetable, and canolaoils are heavily processed and should be avoided.Note that “pure” or “light” olive oils are not extra-virginand contains unhealthy oils such as canola.

- If it doesn’t say “extra-virgin,” then it’s not (Don’t buy!).- Taste test. Grab a teaspoon and taste it. If it doesn’t taste good to you, then the quality isn’t good enough.- Select a cheaper, more generic extra-virgin olive oil you like for cooking.- Select the best “estate” olive oil you can afford to drizzle on salads, fish, or vegetables. A label from the European DOP or approved by the California Olive Oil Council is a good sign.- You can cook with extra-virgin olive oil. It has a high enough smoke point and gives a nice taste to foods.

This is what you really need to know about olive oil:


BUY THIS:

PASTAItalian whole-grain pasta

NOT THIS: Gluten-free pasta and egg noodles

WHY:In gluten-free pasta manufacturers have replaced wheat flour with really highglycemic flours like potato starch, white rice flour, corn starch, and other nastyingredients that do nothing for your waistline. Real Italian-style pasta is made out of durum wheat. Always choose whole-grainover white-wheat pasta. The protein in durum wheat creates a structure thathelps keep your blood sugar steady and doesn’t lead to weight gain.

- Choose a real Italian brand and make sure the flour used is made out of durum wheat.- Always cook pasta al dente.- Rinse pasta after you drain it.- Choose a good quality pasta that keeps its cooking water clear instead of cloudy.- Avoid overcooking pasta. If it is sticky when you drain it then it means it’s overcooked and starchy, leading to weight gain.

Follow these simple steps to make good choices:


BUY THIS:

RICEBrown basmati rice or jasmine rice

NOT THIS: White rice or short grain rice

WHY:Brown basmati rice that is just steamed actually has alower glycemic index than any other rice, especially if it’sslightly undercooked — which means brown basmatirice can help you control blood sugar more than manyother healthy foods you’re probably eating, and thusmake you lose fat.

- Cook it as little as possible (so it doesn’t become “starchy”).- Always rinse the rice prior to cooking (gets rid of the unwanted starch).- Add beans to it once cooked, or leafy green vegetables, or other high-fiber ingredients.- If possible: chill the rice after cooking, refrigerate it, and then reheat it (this lowers the glycemic index even further!).

To be able to eat rice without gaining weight you must:


BUY THIS:

POTATOESSmall, 'new' potatoes

NOT THIS: Russet/baking potatoes

WHY:Small, baby potatoes have a lower starch content thanlarge, baking potatoes. Because they have a lower starchcontent, they also have a lower glycemic index further. When you cook them as little as possible, you alsodecrease the glycemic index. As an added bonus, potatoskin is full of fiber!

- Choose small, baby potatoes only.- Steam potatoes only. Do NOT bake, boil, sauté, or mash them.- Keep potatoes as undercooked as possible.- Do NOT peel. Keep the skin on and eat the skin.- If possible, eat potatoes cold rather than hot. - Add fiber to the potato dish you are preparing with kale, spinach, broccoli, orsunflower seeds.

To be able to eat potatoes without gaining weight you must:


BUY THIS:

FLOURSWhole grain flour, coconut flour,almond flour

NOT THIS: White flour

WHY:The problem with white flour is that it spikes your

blood sugar and leads to weight gain. Real whole-grainflour contains bran, which is a very high fiber item that

is natural and nutritious. Coconut flour and almondflour are high in fiber too.

TRY:Flours are difficult to replace or substitute when baking. Replacing flours 1:1

often doesn’t work. One solution is replacing 1 cup of white flour in a recipe with ½ cup whole

grain flour, ¼ cup of coconut flour, and ¼ cup of almond flour.

BE MINDFUL:Some manufacturers offer “whole-grain” or “whole-wheat” products, butthen add ingredients like sugar, high-fructose corn syrup, or cornstarch.

Make sure your whole-grain product is approved by the Whole GrainCouncil, AND doesn’t contain suspicious ingredients.


OK IN MODERATION:

SWEETENERS

WHY:

Brown sugar, Truvia™, honey, maple syrup, molasses, stevia

NOT THIS:White sugar, artificial sweeteners

like aspartame, Splenda™,Sweet-n-Low™

All sugars (even natural sugar from fruits) can cause weight gain.Artificial sweeteners have a similar effect on weight gain as sugar.

Decrease your consumption of anything that is sweet. Train yourself togradually decrease your sweet tooth.

This is a sensitive and confusing topic. But slowly cutting down on“sweetness” will help you lose weight, feel healthier and more active, as

well as regain the ability to taste (a ‘sweet’ palate can’t taste foodproperly). It’s worth it!


GLUTENWHAT IS IT:

A protein present in wheat flour. People with Celiacdisease or other conditions are affected by gluten.

Others choose to adopt a gluten-free diet. Gluten has the unique ability to make dough elastic,

fluffy, and deliciously textured. Besides wheat flour, noother flour can achieve such a texture in baked goods,

pizza, or pasta.

GLUTEN AND WEIGHT LOSS:A gluten-free diet can lead to weight loss, but only because items like baked

goods, pizza, or pasta are eliminated, and replaced by proteins and vegetables.Eating steak and vegetables (naturally gluten-free), even in large quantities, will

unlikely make you gain weight. But gluten itself does not lead to weight gain. In fact, gluten can help with

weight loss. The presence of gluten (in Italian-style pasta made of durum wheatflour for instance) is beneficial because it limits your body's glucose absorption.

AVOID:Many “gluten-free” products like breadcrumbs, bread, pasta,

etc. actually contain flours that have a high glycemic indexand therefore, lead to weight gain.


FIBER

Fiber is what helps make us feel full (and not overeat). It regulates the body’s use ofsugars, helping to keep hunger and blood sugar in check. It reduces the risk of heart

disease, diabetes, diverticular disease, constipation, and importantly enough,promotes weight loss.

- Add whole fruits (skin on; fruit juices don't count!) to recipes. Especially apples, berries, pears,oranges, and dried fruits like prunes or Turkish apricots.

- Don't peel "soft-skin" vegetables like carrot, potatoes, turnip, parsnip, zucchini, cucumber,eggplant. The skin contains the most fiber.

- Add cooked beans and lentils to soups, stews, salads, and salsas — or eat them by themselves.

- Sprinkle salads and casseroles with flax, hemp, sunflower seeds, or nuts.

- Increase your consumption of leafy green vegetables (or any green vegetables for that matter). Iactually throw kale, spinach, or chard into chilis, soups, casseroles, stews, pastas, rice and more.�

- When baking, try replacing 1 cup of white flour with ½ cup of whole-grain flour, ¼ cup ofcoconut flour, and ¼ cup of almond flour.

- Make your own food! Processed foods are the anti-fiber warriors.

Here is how I pack fiber into my recipes:


BUY THESE ORGANICPRODUCTS FIRST:

ORGANICMeat, poultry, dairy, strawberries,apples, and tomatoes.

BUY THESE SECOND: Vegetables

WHY:Pesticides, antibiotics, and hormones are heavily

concentrated in the tissue, fat, milk, and eggs of animals.Strawberries, apples, and tomatoes are the plant foods

that are most contaminated by pesticides.

Going organic does not make you lose weight per se, but eating more vegetableswill. So, it can be argued that being more self-conscious, visiting organic farmsand markets, meeting organic farmers, and talking to like-minded people mayincrease your consumption of organic vegetables, and therefore help you loseweight.

Why you might also lose weight:


SHOPPINGThe middle aisles of the supermarket are full of processed foods while the perimeter contains almost all

of the whole, natural foods you need to eat.

So the trick is for you to go straight to the produce section. (Don’t even stop by the bakery!)

There, you can grab almost any kind of fruit or vegetable, but try to focus on leafy greens, and otherfiber-rich ingredients

- Stock up on all kinds of organic seeds, nuts, and dried fruits.

- Look for omega-3 rich items like salmon or cod.

- Organic or “all natural” is definitely a great choice for meats.

- In the dairy section look for organic and don’t forget to stock up on organic PLAIN Greek yogurt.

This is simple advice to save time and your waistline:


DELICIOUS DRESSING

HOMEMADE SALAD DRESSING

1 PART ACID 3 PARTS FAT SALT/SPICE/SWEET MIXTURERed wine vinegar

White wine vinegarBalsamic vinegar

Citrus Juice

Extra virgin olive oilWalnut oil

Avocado oilGrapeseed oil

Salt & PepperDijon mustard

HoneyHerbs & garlic

Here is a 1 part vinegar to 3 parts oil ratio for a really tastysalad dressing. It’s a good formula to get started if you’re

interested in getting rid of store-bought salad dressing, andmaking your own. That way you can control exactly what goes

into your body, and short-circuit nightmare ingredients thatlead to weight gain.


chef gui's fat-burning checklist › etr-dl › eatmoreburnmore... · gluten and weight loss:...

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