The "Don't Eat Crap" diet is a simple way to improve the quality of the food you eat without having to follow complicated diet programs and meal plans. By eliminating foods that have little nutritional value and high in empty calories, the "Don't Eat Crap" diet can help you lose weight. Basing your diet on clean foods can also help you get healthier and prevent health problems. All you need to do to adopt this diet is to eliminate sugar, wheat and fried foods.
Sugar
Sugar is found in many processed foods and beverages. In addition to not providing you any important nutrients, these foods and drinks are usually high in calories. Moreover, their sweet taste can make you crave more sugar and make you overeat. To follow the "Don't Eat Crap" diet, avoid soft drinks, energy drinks, sugary coffees, cookies, candies and desserts. Read ingredient lists and avoid foods and beverages containing the words sugar, glucose, fructose, high-fructose corn syrup, concentrated fruit juice, cane sugar, honey, molasses, agave syrup, dextrin, maltodextrin, caramel and ingredients ending in -ose.
Wheat
Wheat is used to produce most grain-based products available in the United States, including breads, breakfast cereals, bagels, pasta, couscous, pizza dough, crackers, muffins, cookies and cakes. Most people consume too much grain, especially refined grains, which can contribute to weight gain or prevent you from losing weight. Read ingredient lists to ensure that the foods you choose are free of wheat or wheat flour.
Fried Foods
Fried foods tend to be high in calories and low in nutrition. Moreover, battered foods also provide a lot of extra carbohydrates and wheat, which are not appropriate for the "Don't Eat Crap" diet. Avoid french fries, potato chips, fried fish, fried chicken, tempura, chicken nuggets and any other foods that is fried. Replace these foods with alternatives that are wheat-free or not battered and use healthier cooking methods, such as grilling, baking in the oven or stir-fried in a non-stick skillet.
What to Eat
The "Don't Eat Crap" diet eliminates many foods by getting rid of sugar, wheat and fried foods, but you can include any clean sugar-free, wheat-free and unfried foods you want. Include fresh vegetables at each of your meals, along with a serving of protein from fish, chicken or meat. You can also include plain yogurt, cheese, eggs, nuts and their butters. Replace wheat-based pasta with spaghetti squash, use grilled eggplant slices to make a clean wheat-free pizza and transform your sandwiches in a salad. Use a batter made of crushed almond for your fish and bake it in the oven. Serve with broccoli and mashed sweet potato for a complete meal. Satisfy your sweet tooth with fresh fruits.
References
- Celebrity-Diets.org; The Don't Eat Crap Diet; December 2007
- CommonSenseHealth.com; List of Sugar Names and Sugar Facts
- "Healthier Without Wheat: A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance"; Stephen Wangen; 2009
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