Free Wheat Belly 10-Day Grain Detox by William Davis

producers who have developed gluten-free and grain-free products without junk carb ingredients that do not raise blood sugar and so are safe, but they remain in the minority.
    LIMIT FRUIT. Adhere to our carb management cutoff and limit yourself to no more than 15 g net carbohydrates per meal. Choose fruit with the least carbohydrate content and greatest nutritional value. From best to worst, choose from: berries of all varieties, cherries, citrus, apples, nectarines, peaches, and melons. One-half cup of blueberries, for example, contains 15 g total carbohydrates and 3 g fiber = 12 g net carbohydrates. This meets the 15 g or less net carbs limit (but don’t forget to factor in other foods you consume along with the blueberries, as it all adds up).
    Minimize (ripe) bananas, pineapples, mangoes, and grapes, and when you eat them, do so only in small quantities, since their sugar content is similar to that of candy. A medium 7-inch banana, for example, contains 27 g total carbohydrates and 3 g fiber: 27 – 3 = 24 g net carbohydrates. One-half cup of (unsweetened) pineapple chunks contains 20 g total carbs and 1 g fiber = 19 g net carbs. Both the full ripe banana and the half cup of pineapple chunks are too much and enough to turn off all weight loss and actually begin to trigger some weight gain.
    An exception to fruit guidelines are avocados, which are high in fats, rich in potassium, wonderfully filling, and low in net carbs (3 g per avocado).
    AVOID FRUIT JUICES. As with fruit, be very careful with fruit juices. You’d do best to avoid juices altogether. If you must drink fruit juice (such as pomegranate or cranberry juice for health benefits), drink only real, 100 percent juice (not fruit “drinks” made with high-fructose corn syrup and little juice) and only in minimal quantities (no more than 2 to 4 ounces per meal), as the sugar content is too high. One 8-ounce glass of orange juice, which dominates the breakfast habits of many people who think they are consuming something healthy, contains more than 6 teaspoons of sugar, or 26 g net carbs.
    LIMIT DAIRY PRODUCTS. Have no more than 1 serving per day of milk, cottage cheese, or unsweetened yogurt (preferably full fat, if you can find it). Remember: Fat is not the problem. We limit dairy because of the lactose sugar content and the peculiar ability of the whey protein to provoke insulin, which can impair weight loss and encourage insulin resistance, not to mention issues such as estrogen content, bovine growth hormone and antibiotic residues, and potential adverse effects of the casein protein.
    Organic, full-fat cheese, full-fat cream cheese, and organic butter and ghee are the least problematic forms of dairy. Organic production avoids growth hormone and minimizes antibiotics, and the culturing process to make cheese reduces lactose and whey, as well as the content of dangerous forms of casein. These products can therefore be safely consumed more liberally, provided you don’t have a specific intolerance to one or more dairy components.
    LIMIT LEGUMES, COOKED POTATOES, SWEET POTATOES, AND YAMS. Here is where carbohydrate counting can be put to work, keeping intake to no higher than 15 g net carbs per meal. In general, it means eating no more than ¼ cup of any of these foods per meal. Including some of these foods can be important, however, as they benefit bowel flora, especially raw white potatoes (see the discussion in Chapter 4 ).
    INDULGE IN THE DARKEST CHOCOLATES. Chocolates that are at least 70 percent cocoa, preferably 85 percent or higher, easily fit into your regimen. Count net carbohydrates: the delicious Ghirardelli Intense Dark 86% Cocoa chocolate bar, for instance, contains 15 g total carbs, 5 g fiber (lots of fiber in dark chocolate) = 10 g net carbs in 4 squares (45 g) of chocolate, which is half of the entire 3-ounce bar, more than enough to satisfy even the most serious chocolate habit. Remember: Wheat and grain elimination