The diet component of the Making the Cut plan is straightforward: The foods that are right for you are based on your body type and metabolism, which is determined by a survey provided in the book. It is important that you find out this information prior to shopping for your food. The plan is based heavily on lean proteins, fresh fruits and vegetables and healthy fats so there will be many foods available that will work for all body type categories. This is especially good news if you are doing the program with a friend or loved one who differs from you according to body type.
What to Look for
Your protein selections are based on purine, which are substances involved in cellular regeneration. According to the book, we all process them differently. The purine level can often be identified by the fat content; low purine is often low-fat and vice versa. If you are a "slow oxidizer," you should choose low-purine protein such as cod, egg whites, lean pork, skim milk, tofu, turkey breast and white tuna. If you are a "balanced oxidizer," you can have a variety of low- and high-fat proteins, including organ meats, beef, chicken and most seafood in addition to those choices for a "slow oxidizer." "Fast oxidizers" handle high-fat, high purine proteins well. If you fall into this category you can choose any of the options above and even focus on the higher fat varieties.
The type of carbohydrates you need depends on your body type category, but for all groups the diet is heavily focused on fruits, vegetables and whole grains. Look for produce that is firm but not under ripe with no noticeable blemishes. Choose whole grains and experiment with new varieties for added nutrients. Broccoli, dark leafy greens, cauliflower, eggplant, zucchini, apples, berries, beans, lentils, buckwheat, quinoa, rice and millet are good choices.
Similar to carbohydrates and protein, fat intake will vary. Overall the diet focuses on healthy fats such monounsaturated and polyunsaturated. Nuts, seeds, olive and nut oils and coconut provide healthy fats.
Common Pitfalls
When shopping, it is best to stay in the perimeter of the store where you will find meat and produce. Most packaged foods are located within the aisles of the supermarket and with the exception of grain products, oils and nuts, these are foods you should not have on the plan. The books states that you should eliminate processed and junk foods for the entire length of the program. In addition, you should limit sodium, and many packaged foods have high sodium contents. Alcohol is prohibited on the plan, so you will need to steer clear of purchasing and consuming any beer, wine and spirits in order to follow the plan exactly as it is designed.
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