Diet
• Grains: Wheat, Rice, Corn etc.
• Oils and Butter
• Legumes: Lentils and Beans
• Dairy
• Vegetables
• Fruits
• Nuts and seeds
• Poultry, Eggs, Meats, and Seafood
You do not need to jeopardize your tastes: Eat in moderation as per your liking with some simple doable restrictions.
Restrictions and recommendations:
• Potassium/Sodium RATIO ≥ 3.14 G/G
• RATIO – (Carbohydrate + Fat)/(Protein + Fiber) = 3.14 (approximately)
• Protein – 1 g/Kg of Ideal body weight
• Fat – 1g/Kg of Ideal body weight
• (Monosaturated + Polysaturated)/Saturated ≥ 3.14
• Trans fat < 1g/day
• Fiber – 25 to 30 grams/day
• Carbohydrate – 225 – 250 g/day – to maintain weight
• Carbohydrate – 100 – 150 g/day – to lose weight gracefully
• Reduce overall meat intake; give preference to poultry, seafood, egg whites.
• Minimize or avoid processed food.
• Minimize or avoid refined sugars, especially if you are diabetic.
• Drastic reduction in weight over short time is not advised.
• Intermittent Fasting – once or twice a week advisable.
• Remember your W-AU is the captain of your boat.