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DrTim's Fructose Free Food FLING Diet ®
  1. FLING
      F luids as Thirsty
      L imit Carbs
      I ntake Daily Vitamins
      N utrient Sources
      G onadotropin Hormones (Females)

  2. F luids
      Crystal Light (no calorie)
      Kool Aid (slightly sweetened before/ at meal start)
      Tea (Unsweetened)
      V-8 Juice
      Whole Milk

  3. L imit Carbs (If you can't, you are addicted and at risk for an Eating Disorder)
      Limit Alcohol: Looses Vitamins and Gains Carbs
      Limit Sugar: Breads, Cakes, Cookies, Pasta
      Limit Carbonated Soda: stimulates appetite
      Limit Fruit Juice (Orange, Apple, Grape): stimulates appetite
      Limit Processed Foods, Eating Out

  4. I ntake Daily Vitamins
      Vitamin B-Complex (100mgB1, 20mgB2, 25mgB3, 5.5mgB5, 2mgB6, 30mcgB7,
      400mcgB9, 15mcgB12, 150mgC - Nature Made Super B-Complex)
      Vitamin D3 (1000IU oil capsule form, 3000IU if D2 form = new RDA)
      Avoid Mega Doses (E,A)
      Consider Trace Element Supplement (K, Mg, Ca, Zn, Se, I, Cr, S)
      Check Liver Labs (B12, Folate)

  5. N utrient Sources
    1. NO
        NO Concentrated High Fructose Products
        NO Corn Syrup or Corn Solids (Fake Coffee Creamer, Margarine)
        NO Hydrogenated Oils and Fats (Corn, Palm, Coconut, Cottonseed, Safflower, Sunflower)
        NO Lo-Fat Diet Foods (high in Sugar)
        NO Sugar Juices*
        NO Trans Fat

    2. YES
        YES Meats, Fish (Pork, Beef, Chicken, Liver, Sardines, Chunk Light Tuna, Salmon)
        YES Dairy Products (Whole Milk, Butter, Cheese, Sour Cream, Yogurt)
        YES Eggs (Free Range)
        YES Delayed burning Complex Carbohydrates
        YES Whole Fresh Vegetables (Onions, Cabbage, Tomatoes, Squash, Garlic)
        YES Whole Fruit Small Portions OK (contain Fructose)
        YES Whole Nuts (Walnuts, Peanuts - as Snacks, in Salads)
        YES Whole Rye bread is best
        YES Animal Fat OK (Lard is better than Trans Fat)
        YES Avocados, Olives, Asparagus
        YES Olive Oil, Flaxseed Oil, Walnut Oil, Canola Oil, Soybean Oil, Peanut Oil
        YES Oil (Olive) and Vinegar for Salad dressing (no Sugar added)
        YES Safflower, Sunflower Oil that is uncooked is an option

    3. Law of Thirds: (To Maintain Weight)
      1/3 Protein - 1/3 Fat - 1/3 Carbs

    4. Law of Fifths: (To Lose Weight / Build Muscle)
      Day 1,2,3: Reduce Calories by 300
      2/5 Protein - 2/5 Fat - 1/5 Carbs ( substitute Hi Protein/Fat for Carbs )

      Day 4,5: Reduce Calories by 300
      1/3 Protein - 1/3 Fat - 1/3 Carbs ( resume Carbs )

  6. G onadotropin Hormones (Females)
    1. Higher Progestin Oral Contraceptive (Yaz, Triphasil, Demulen - if Reproductive)
    2. Hormone Replacement Therapy (Skin Patch - if Menopausal)
    3. Check Thyroid Labs: (TSH, FreeT4/Thyroxine)
    4. Check Ovaries: (LH, FSH)

  7. TGIGFY Guideline ( T astes G ood I t's G ood F or Y ou)
    1. Good Food Tastes Good!
      Except for Sugar!!!
      Sugar causes craving
      If you can "taste it before it touches" your lips, it is Sugar!
    2. You should not be hungry!
    3. It's Toning not Pounds!
      Check weight only once a week
    4. Consider Food Preparation
        Eat at Home
        Fresh is Best
        Half Portions
        Match Macronutrient Digestion to Timing of Meals
        Oil rather than Fat,
        Oil&Vinegar rather than Hi-Fat Dressings
        Soup before Meals (Hi-Protein, Lo-Fat, Lo-Sugar)
        Stews (Lo-Sugar) Whole Fruit, not Juice
    5. Consider Treats
        Carnation Instant Breakfast in Whole/Soy Milk
        Chocolate Ice Cream (no Corn/Soy Additives)
        Jello (Protein) Nuts (Protein/Fat)
        Peanut Butter (watch the Sugar)
        Protein Bouillon (SuperiorTouch)
        Pudding (no Lo-Fat)
        Sugar*: Sucrose (Cane/Beet) not Fructose(Fruit/Corn)
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