Free Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs by Robert Edeson Page A

pastries and rice every once in a while. You may occasionally eat these foods since his diet program will teach you how to balance food intake; it will prevent overeating or bingeing in the future.
    Simple carbohydrates will have to take the backseat for the first two weeks of your 30-day diet. It will be difficult at first but once you get over the initial shock, you will eventually reduce your cravings for potatoes, cookies, cake, chips, white bread, regular pasta and white rice. If you feel that taking sugary or sweet foods from your daily meals is the end of you, choose fruits or honey.
    Complex carbohydrates, on the other hand, are good for you since they are a good source of energy. These good carbohydrates are also high in fiber; they will make you feel satiated for a long time. It is advisable that you include fruits, nuts, legumes, non-starchy vegetables, whole-grain pasta and bread in your meals.

Chapter 2. Change Your Biology Nutritional Shopping List
     
    The recipes in the succeeding chapters include information on calorie, carbohydrate, fat and dietary fiber counts. In order to lose weight when following the Change your Biology Diet, remember that you need to consume 300 calories per meal.  Whereas fat intake is up to 10g, and carbohydrates should be below 9g. The dietary fiber is at a normal rate of 5g the most. This is based on a 2,000 calorie diet which guarantees weight loss after 7 days.
    Keep in mind that for you to gain one pound, you need to eat 3,500 calories. If you were not on any diet, 3,500 calories per meal is not easy to notice after a few slices of pizza, burger, fries, slice of cake and your favorite Frappuccino.
    Therefore, it is easier to stick with these food items whenever you prepare your meals. In short, please stay away from too much salt, sugar and alcoholic beverages. Here is a Change Your Biology Nutritional Shopping List for you to remember.
     
    Drinks
    Water
    Tea
    Caffeinated Coffee
     
    Dairy
    Whole milk yogurt
    Ricotta cheese
    Feta cheese
    Half-and-Half
    Cheddar cheese
    Parmesan cheese
    Eggs
    Cottage cheese
    Cheese
    Coconut Milk
    Cream cheese
     
    Bread, Beans and Nuts
    Saltine Crackers
    Oatmeal
    Granola/Bran
    Peanut Butter
    Whole-wheat bread
    Bagels
    Hummus
    Pistachios
    Walnuts
    Whole-wheat toasts
    Whole-wheat pasta
     
    Fish and Meat
    Beef jerkies
    Canned chicken
    Canned tuna
    Chicken
    Meat
    Fish
    Sausages
    Shrimp
     
    Fruits and Vegetables
                  Avocado
                  Broccoli
                  Carrots
                  Canned beans
    Cauliflower
                  Celery
                  Dill pickles
    Olives
    Cucumber
                  Garlic
    Capers
                  Green beans
                  Zucchini
                  Leeks
                  Lemons
    Melon
    Mushrooms
    Onions
    Oranges
    Parsnip
    Peaches
    Potatoes
    Cabbage
    Shallots
    Spinach
    Salad greens
    Sweet Potatoes (they are starchy as white potatoes)
    Turnip
    Butternut squash
     
    Seasonings
    Beef broth
    Chicken broth
    Hot sauce
    Catsup
    Soy Sauce
    Mayonnaise
    Mustard
    Balsamic vinegar
    Apple cider vinegar
    Red wine vinegar
     
    Oil
                  Canola
                  Coconut oil
                  Olive oil
                 
    Others
                  Cocoa powder
                  Flax seeds
                  Tempeh
                  Sesame seeds
                  Tofu
                  Raw honey
    Stevia sugar substitute
Brown Sugar (Muscovado)

Chapter 3. CYB Breakfast Recipes
     
    The first meal of the day is the most important. You need to fuel your body so you’ll have enough energy, and for you to be able to keep hunger at bay; hunger after all is one of the reasons many dieters end up binging. You see, by 11AM, your body would have used up its reserved fuel. You will begin to crave