Choose More, Lose More for Life diet by Chris Powell (2013): Food list

Choose More, Lose More for Life diet plan – What to eat and foods to avoid

Select which cycle you want to follow, then follow the guidelines for what to eat and avoid in generaland on low carb days, high carb days, reward meals, and reward days.

Cycles – 4 choices

There are 4 variations of carb cycling for you to choose from, based on your lifestyle and needs. From easiest to most difficult:

• Easy cycle
  • This is a laid-back version for people who are just starting the journey and who feel that they might lack the willpower to stick with carb cycling – you can reward yourself regularly
  • For 3 weeks, carb cycle
    • Day 1 – low carb day
    • Day 2 – high carb with one reward meal
    • Day 3 – low carb day
    • Day 4 – high carb with one reward meal
    • Day 5 – low carb day
    • Day 6 – high carb with one reward meal and weekly weigh-in day (morning)
    • Day 7 – high carb with one reward meal
    • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
• Classic cycle
  • This was the cycle suggested in Choose to Lose
  • For 3 weeks, carb cycle
    • Day 1 – low carb day
    • Day 2 – high carb day
    • Day 3 – low carb day
    • Day 4 – high carb day
    • Day 5 – low carb day
    • Day 6 – high carb day and weekly weigh-in day (morning)
    • Day 7 – Reward day
    • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
• Turbo cycle
  • This accelerates and intensifies your carb-cycling results so you can reach your weight-loss goals as quickly as possible
  • For 3 weeks, carb cycle
    • Day 1 – low carb day
    • Day 2 – low carb day
    • Day 3 – high carb day
    • Day 4 – low carb day
    • Day 5 – low carb day
    • Day 6 – high carb day and weekly weigh-in day (morning)
    • Day 7 – Reward day
    • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
    • You’ll feel a dip in your energy level with two low-carb days in a row, especially on the second day
• Fit cycle
  • This is for you if you’re already super-active but you want to drop some weight; it allows you more carbs while exceling in your sport or training for long stretches of time each day. It claims to increase your performance – on your low-carb days, when you deplete your glycogen stores, your muscles develop insulin sensitivity, so when you eat high-carb your insulin-sensitive muscles super-compensate and soak up more carbs than they normally would. If you’re focused on your performance and don’t want to lose weight, pre- and post-workout supplementation, perhaps meal-replacement shakes with some extra macronutrients, can help fuel your performance while minimizing weight loss
  • For 3 weeks, carb cycle
    • Day 1 –  high carb day
    • Day 2 – high carb day
    • Day 3 – low carb day
    • Day 4 – high carb day
    • Day 5 – high carb day
    • Day 6 – low carb day
    • Day 7 – Reward day and weekly weigh-in day (morning)
    • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
• Maintenance – diet for life
  • Continue to eat 5 times a day and drink plenty of water
  • Select a cycle that works for you – either the Easy Cycle or the Fit Cycle
  • Make sure you continue to reward yourself, and that the reward will satisfy you – it could be once a week, or twice a week, or every other day, or once a day
  • Give yourself an acceptable weight range to stay within. If you’re gaining weight, reduce the rewards and carb cycle the weight back down. If you’re gaining weight, add in 100 calories of smart carbs each day

On low-carb days, women should consume about 1,200 calories a day; men should consume about 1,500 calories a day – not less than those amounts – stick to the hand-sized portions to come to approximately the right number of calories.

On high-carb days, women should consume about 1,500 calories a day; men should consume about 2,000 calories a day – not less than those amounts – stick to the hand-sized portions to come to approximately the right number of calories.

If your body adapts to the three weeks on, one week off pattern, do a Slingshot then and there to get off your plateau. If that doesn’t work – check your portion sizes and fine-tune them if you need to, or try switching to a faster carb cycle – Easy to Classic, Classic to Turbo

If you have a weigh-in that baffles you as being higher than expected, think back a day or two and notice how much sodium you may have eaten in canned foods, cured meats, or other processed foods

Don’t try to speed up weight loss by eating fewer calories – if you do that, your body will get the signal to protect its fuel reserves. Make sure you get your calories

General guidelines

Foods to eat in general with Choose More, Lose More for Life

• When to eat
  • Eat breakfast within 30 minutes of getting up
  • Eat another meal or snack every 3 hours for a total of 5 meals/snacks in the day
  • Example carb-cycling meal schedule, with a 6.45 am wake-up time: 7 am breakfast, 10 am morning snack, 1 pm lunch, 4 pm afternoon snack, 7 pm dinner;  eat similar amounts for each meal or snack

• Protein – lean and low-sodium
  • Beef – cube steak, flank steak (lean), roast beef (low-sodium), round steak, sirloin steak (extra lean), ground beef (extra lean)
  • Game meats – venison, elk
  • Pork – tenderloin, low-sodium ham
  • Poultry – chicken breast (skinless), chicken thighs (skinless), ground chicken breast, duck breast, turkey breast (low-sodium deli), turkey breast (skinless, not deli), ground turkey (99% fat-free)
  • Fish – branzino, catfish, cod, flounder, grouper, haddock, halibut, pollock, salmon, sardines, sea bass, snapper, sole, swordfish, tilapia, tilefish, trout, tuna
  • Shellfish – clams, lobster, shrimp
  • Dairy – cottage cheese, egg substitutes, egg whites, Greek yogurt (nonfat, plain)
  • Powdered protein – whey protein, egg protein, soy protein, rice protein, hemp protein
  • Vegetable protein – tempeh, textured vegetable protein, tofu. For vegetarians, tofu can be substituted into any meal

• Vegetables
  • Unstarchy vegetables – artichokes, asparagus, bell peppers, bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, cucumber, endive, eggplant, fennel, garlic, green beans/wax beans, kale, leeks, mushrooms, mustard greens, okra, onions, peppers, parsley, radicchio, radishes, rhubarb, salad greens (arugula, romaine, other lettuces), scallions/green onions, shallots, snow peas, spinach, sprouts, squash, tomatoes, turnips, zucchini
  • Root vegetables and starchy vegetables, listed under carbs below

• Flavorings
  • Herbs – including basil, parsley, rosemary, thyme
  • Spices – including cajun seasoning, cayenne pepper, cumin, fennel seeds, garlic powder, ginger, Italian seasoning, paprika, steak seasoning
  • Butter spray, chili paste, chili sauce, extracts (e.g. almond extract, peppermint extract, vanilla extract), hummus, horseradish sauce, hot sauce (e.g. Tabasco), ketchup (low-sodium), lemon juice, lime juice, low-sodium broth, low-sodium soy sauce, marinara sauce, mustard, salsa, tomato paste, tomato sauce, vinegar (e.g. cider, red-wine, white-wine), Worcestershire sauce (watch out for high sodium)
  • Salad dressings – consider the fat content – balsamic vinaigrette, French dressing, Italian dressing
  • Sweeteners – stevia (e.g. SweetLeaf, Truvia), xylitol (e.g. Xlear, Xylosweet), sorbitol, erythritol, honey in very small amounts

• Beverages
  • Almond milk (unsweetened), soy milk (unsweetened)
  • Coconut water (pure)
  • Coffee, tea (regular, green, or herbal)
  • Tomato juice
  • Water (flat or sparkling)

Foods to limit with Choose More, Lose More for Life

These carb-containing foods may be eaten for breakfast on low-carb days, and in all meals on high-carb days:

• Fruits
  • Apples, apricots, bananas, berries (blackberries, blueberries, cherries, raspberries, strawberries), grapes, grapefruit, kiwifruit, lemons, limes, oranges, mangos, melons, nectarines, papayas, peaches, pears, pineapple, plums, tangerines

• Carbs
  • Breads – brown rice tortillas, corn tortillas, Ezekiel 4.9 breads, Ezekiel 4.9 English muffin, Ezekiel 4.9 tortillas, whole-grain bread
  • Cereal – All-Bran, Fiber One, Kashi Go Lean, Kashi Good Friends Cereal, Kashi Heart to Heart, low-fat granola, old-fashioned oatmeal, steel-cut oatmeal
  • Grains – amaranth, barley, bran, buckwheat, brown rice, millet, oats, popcorn, quinoa, wild rice
  • Legumes – beans (boiled or low-sodium canned), lentils, soybeans/edamame, soy nuts (slightly salted)
  • Pasta – brown rice pasta, couscous, whole grain pasta
  • Root vegetables – beets, carrots, parsnips, potatoes, rutabagas, sweet potatoes/yams
  • Starchy vegetables – corn, peas

• Meal replacement shakes
  • Contain protein, carbs, fiber, vitamins, and minerals (avoid carb-containing shakes for no-carb meals)

These fat-containing foods may be eaten on low-carb days:

• Fats
  • Dairy – cheeses – blue cheese, brie, cream cheese, egg yolk, feta cheese, goat cheese, mozzarella, parmesan, romano, sliced cheeses (e.g. cheddar, colby, gouda, havarti, monterey jack, muenster, swiss)
  • Dairy – other – cream, sour cream
  • Dressings – creamy dressing, mayonnaise
  • Fruit – avocado, olives
  • Nuts and seeds – almonds, almond butter, peanut butter, pecans, sesame seeds, sesame butter, sunflower seeds, walnuts
  • Oils – flaxseed oil, olive oil

Foods to avoid with Choose More, Lose More for Life

These may be eaten in your reward meals or reward days, if you have to, but keep them out of your house to avoid temptation

• Processed and refined carbohydrates
  • Table sugar and other sugars, including brown sugar, corn syrup, raw sugar
  • Candy, chocolate, ice cream, soda with sugar
  • Fruit juice
  • Refined flour / white flour and foods containing it
  • Baked goods such as bagels, white bread, cake, cookies, crackers, pretzels, donuts, pastries
  • White rice
  • Chips
• Processed foods
  • If you have to get processed foods, try to find low-sodium options
• Fatty foods
  • Fried foods
  • Hydrogenated oils
• Foods high in sodium
• Alcoholic beverages
  • Beer, wine, hard liquor
• Artificial sweeteners
  • Saccharin (Sweet’N Low), sucralose (Splenda), aspartame (Equal, NutraSweet)
  • These can be useful while you’re cutting back on sugary processed foods and getting used to eating whole, healthy food
  • It may be a good idea to eventually switch from artificial sweeteners to natural sweeteners

Low carb days food list

On low-carb days, women should consume about 1,200 calories a day; men should consume about 1,500 calories a day – not less than those amounts – stick to the hand-sized portions to come to approximately the right number of calories.

Foods to eat on low carb days in Choose More, Lose More for Life

• What to eat when
  • Eat breakfast within 30 minutes of getting up:
    • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
    • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
    • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
    • This is the only day of the meal with carbs
  • Eat another meal/snack every 3 hours until you reach 5 meals/snacks  (similar quantities for each meal or snack; in some places in the book he asks you to eat 5 meals, in other places 3 meals and 2 snacks – it’s the same thing):
    • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
    • Fat (thumb-sized portion, from the base up – 2 tablespoons for men and 1 tablespoon for women) +
    • Unstarchy veggies (at least 2 clenched-fist-sized portions– 3 cups for men and 2 cups for women)
    • Sauces, dressings, and condiments portions should be no larger than the size of your index and middle finger, from the base up
  • Drink a gallon of water every day
• See “what to eat” above for the types of foods to eat
• To kill your cravings: Start your day with a high-fiber breakfast; fill up with water throughout the day; put something minty in your mouth; if an incredibly strong craving pops up on a low-carb day, eat just a little portion of healthy fat and drink some water – within 15-20 minutes your craving should be under control

Foods to avoid or limit on low carb days with Choose More, Lose More for Life

• No carbs except for breakfast
• See “foods to avoid” above

Note that you may go through detoxification if you’ve been eating junk food, particularly high-sugar high-fat foods, for years. You might experience nausea, headaches, low energy, and other symptoms. These should pass. If your detox symptoms are too uncomfortable, you may want to begin with the Easy Cycle and transition later to the Classic Cycle when your detox is done and you’re ready for faster results

If you cheat on a low-carb day, don’t freak out. Don’t play catch up – have a high-carb day the next day if that’s on your cycle.

High carb days food list

On high-carb days, women should consume about 1,500 calories a day; men should consume about 2,000 calories a day – not less than those amounts – stick to the hand-sized portions to come to approximately the right number of calories.

Foods to eat on high carb days in Choose More, Lose More for Life

• What to eat when
  • Eat breakfast within 30 minutes of getting up:
    • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
    • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
    • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
  • Eat another meal/snack every 3 hours until you reach 5 meals/snacks (similar quantities for each meal or snack; in some places in the book he asks you to eat 5 meals, in other places 3 meals and 2 snacks – it’s the same thing):
    • Protein (palm-sized portion– 5 ounces for men and 3 ounces for women) +
    • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
    • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
    • Sauces, dressings, and condiments portions should be no larger than the size of your index and middle finger, from the base up
  • Drink a gallon of water every day
• See “what to eat” above for the types of foods to eat

Foods to avoid or limit on high carb days with Choose More, Lose More for Life

• No fat
• See “foods to avoid” above

Reward meal food list

Foods to eat in reward meals in Choose More, Lose More for Life

• You can have this at any meal except dinner (rewards are avoided at dinner because late nights tend to be a slippery slope for most – once you start rewarding, you can’t stop)
• Enjoy your favorite foods during your reward meal
• Try not to go overboard, but ensure that you’ve satisfied your cravings
• Consider enjoying your favorite foods outside of your home to keep the temptations out of your kitchen

Foods to avoid or limit in reward meals with Choose More, Lose More for Life

• You should probably avoid your trigger foods – anything you crave that might be a slippery-slope food for you that you can’t stop eating once you get the first taste
• If you can’t shake a hankering for your trigger foods, explore other options that might satisfy your needs – for example, if you can’t resist potato chips, try a different crunchy salty snack like pretzels or popcorn instead

Reward day food list

Foods to eat on reward days in Choose More, Lose More for Life

• What to eat when
  • Eat breakfast within 30 minutes of getting up
  • Eat another meal every 3 hours until you reach 5 meals
  • Eat what you like in moderation; watch out for calories and sodium
• Enjoy your favorite foods during your reward day

Foods to avoid or limit on reward days with Choose More, Lose More for Life

• Watch out for your trigger foods

Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of Choose More, Lose More for Life for guidelines for transformation, setting goals and promises, exercise guidelines and specific exercises, serving sizes of food for 100 calories, guidelines on bulk-prepping, and recipes