ARTICLE: Basic Diet Advice

Good foods to eat


To lose weight or gain muscle, the goal should be the same. Eat good quality unprocessed food 5-6 times a day at least. All that should change for the average person is the portion size relative to their goals. Food should be fresh ideally, and as close to the natural ingredients as possible, as this will ensure you are getting the highest levels of nutrients and the least additives. Carbohydrate sources should be lowest possible GI, which is usually the brown version of things like rice, pasta and bread, and also oats. If trying to lose weight, gradually reduce portion sizes as you lose weight so the diet does not stagnate. Trying to reduce too quickly will end up putting the body into starvation (and fat storage) mode and make you feel terrible. Another tip is to cut out carbohydrates in the evening and at night, as this is when they are most likely to be stored as fat. All these guidelines are general and do not take into account when you exercise. Below is a list of some good whole foods, and then the Glycaemic Index (try to eat the low numbers!)


 beef
 pork
 chicken
 turkey
 tuna
 salmon
 2% milk
 eggs
 cottage cheese 2%
 yogurt 2% plain
 whey protein powder (post workout drink)

 asparagus
 broccoli
 green beans
 cauliflower

 pasta linguini
 potatoes
 rice (short & long grain)
 sweet potatoes
 egg noodles
 brown (& wild) rice
 oatmeal, rolled oats (slow cooked)
 multi grain bread

 olive oil (extra virgin)
 butter (unsalted)

 honey (post workout drink)
 berries (breakfast only)
 apples (breakfast only)
 oranges (breakfast only)
 bananas (breakfast only)

 coffee
 tea
 cream (for coffee/tea)
 zero calorie sweetener (splenda)
 diet soda
 chocolate, dark

Low GI Foods

Food GI
Roasted and salted peanuts 14
Low-fat yoghurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettuccine pasta 32
Skimmed milk 32
Low-fat fruit yoghurt 33
Wholemeal spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Porridge made with water 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stoneground wholemeal bread 53
Crisps 54
Special K 54
Banana 55
Raw oatbran 55
Sweetcorn 55

Moderate GI Foods
Muesli, non toasted 56
Boiled potatoes 56
Sultanas 56
Pitta bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Wholemeal bread 69

High GI Foods

Mashed potato 70
White bread 70
Watermelon 72
Bagel 72
Branflakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98


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Wish you luck!

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