Here is the list of authorized foods per the BFL original book (page 83). Please read the book to get the full benefit towards your transformation. Print this out, put it on your fridge. Also make a smaller copy to carry with you so when you eat out you can stay on track.
Chicken B r e a s t
Turkey B r e a s t
Lean Ground Turkey
Steamed Brown Rice
Steamed Wild Rice
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Egg, Whites or Substitutes
Low-Fat Cottage Cheese
There is also an updated list here on the website at this linkhttp://bodyforlife.com/library/food-listHope this helps.
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Thanks Sharon, I loaned my BFL book to sister to read and needed this jill
Here is the original authorized food list, thanks to Sharon Wonder Woman. Just wanted to "bump" it up to the top for newbies.
OK, why aren't bananas on the list?
And why is yogurt and low fat milk listed as carbs instead of protein?
Also, how much of these can you eat at meal time?
got4boyz this is the list straight from the book. If you are looking to modify what is on the original list, there is a modified version right here on the website. Go to the Library tab at the top of this page and click on Food List. I can't answer the why's. You can also call the the folks at EAS who may be able to answer your questions. The number is 1-800-297-9776. Hope this helps.
As for how much to eat, you have to portion your food. Use your palm and fist to determine portion sizes that are correct for you.
You should eat 6 meals a day spaced 2-3 hours apart.
A portion of PROTEIN is roughly equal to the size of the palm of your hand. For example, a chicken *** about the size of the palm of your hand is a proper portion of chicken for you.
A portion of a right CARBOHYDRATE is an amount roughly equal to the size of your clenched fist. For example, a baked potato about that size is the right amount for you.
The right amount of a serving of VEGETABLES is approximately what you might imagine you can hold in the cupped palm of your hand. For example, a portion of steamed broccoli could be a little or a lot, depending on your appetite, really. You see, with vegetables, you have a lot of leeway—you don’t have to limit yourself to a certain amount, and you certainly don’t have to force feed yourself a certain serving size.
This info is from the Eating-for-LIFE book.
Thanks Sharon, Even on the modified list they don't have bananas, raspberries, blueberries, blackberries, etc. For beans they list black and kidney, but what about pinto, red, navy, etc. Or lentils, split pea, etc. I can't imagine anything wrong with any of those! I'll call them. : )
OK on the serving side the palm of your hand, does that include thickness? Sorry to get technical but meat coud be anywhere from 1/2 to over an inch thick so that could be twice as much depending on thickness!
Also, how about things like eggs, cottage cheese, yogurt, etc?
And another very important question: Can I eat those portions all 6 meals?
got4boyz, it may be in your best interest to get the book or go to the library and borrow it. You can just download the challenge kit also for a good summary of the guidelines.
Basically you have six meals a day consisting of one lean protein portion (palm sized), one authorized carb portion (fist sized) and add at least 2 veggie portions a day. It is just that easy. Of course no fatty sauces or sugary things. Spices are great as long as you watch the salt/sodium content.
Some people take the analysis to the next level by looking at the exact protein/carb/fat grams in specific items. I don't, I just use the palm fist method and work from the original authorized list. If you wonder why a specific food is in the category it is then just look at the nutritional information and count the grams manually. If a food that you think should be on the list isn't, just look at the nutritional information and put it into the right category. The list is provided to make life easy for you.
Also some folks replace some meals with shakes or bars. Myself, I only have shakes on my resistance training days right after working out, and I limit bars to a bite or two a day just to get a bit of a chocolate fix.
Best wishes for health and discipline to you.
Oh and another tip to make it easy for you. Once you get going you will fine tune in ounces what a portion size is for you. For example for me, I have decided that my maximum portion for chicken, turkey or lean beef is 3-4 ounces. When I buy a package of meat and cook it up I divide it up appropriately. A two pound cut of top round steak becomes about 10-12 portions and I divide it up that way after cooking.
Thank you for the updated food list link. I took a look but was still unable to find whether strawberries, pineapple, black berries and other fruits were listed as carbs or something else. I will give EAS a call if I need to...but was wondering if anyone else may have already made that call and knows something about this. Thank you!!
"No More Excuses...No More Wasted Time!"
When I went to a professional bodybuilder he advised to stay away from bananas. Apparently they produce an insulin response more than dark berries (blueberries, strawberries, etc). This was not in response to BFL however. Can someone tell me how to post a new message rather than just comment? I don't see a way to post!
JJ click the Catagory header for where you want your new message to be...ie. Crossing the Abyss, The Kitchen, My Transformation etc. You will see a button just to the right that says New Post. This will allow you to start your own thread.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
these are listed as carbs because they contain just as many carbs as protein. I was suprised myself but once I checked the label it was clear to me.
I hope this helps.
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