The Six Exchange Groups Basic Food List

Most mainstream nutritionists still divide foods into the four basic categories; (1) breads and grains, (2) dairy, (3) meats and (4) fruits and vegetables. For our purposes of getting you so lean and completely free of body fat that you look like a walking anatomy chart and total strangers have the irresistible urge to feed you, it's necessary to be much more precise with your food groups.

Because each type of carbohydrate can have vastly different properties and effects on body composition, it's necessary to subdivide the carbohydrates into three separate groups; starchy, fibrous and simple. Proteins will be narrowed down into "lean proteins," eliminating all the high fat proteins from the list, dairy products will be narrowed down to non fat or low fat dairy, eliminating all whole milk and 2% products, and good fats will have a category by themselves.

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Good Carb Diet

Good Carb Diet

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.

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