Diet Basics

Marber has outlined 10 basic principles that are the foundation of the diet.
1. Eat protein with complex carbohydrates
2. Stay hydrated
3. Eat a wide variety of food
4. Fuel up frequently
5. Eat breakfast
6. Avoid sugar
7. Exercise is essential
8. Follow the plan at least 80% of the time
9. Make time to eat
10. Eat fat to lose fat
Instead of focusing on the calorie content of foods dieters are encouraged to think of foods in terms of their nutritional value. Marber explains that many low calorie ‘diet’ foods often have a high glycemic index which disrupt blood glucose and can trigger cravings and overeating later in the day.
Marber also explains the ideal ratios of protein to carbohydrates for each meal and outlines examples of how to create meals that will keep the blood glucose level stable. For lunch he advises 40% protein, 40% vegetables and 20% complex carbohydrates. Dinner is 50% protein and 50% vegetables and does not contain complex carbohydrates.

Recommended Foods

• Protein – chicken breast, skinless turkey, eggs, fish, raw nuts, legumes, tofu, veal.
• Complex Carbohydrates – brown rice, couscous, quinoa, whole grain pasta and bread.
• Essential Fatty Acids – raw nuts and seeds, oily fish, avocado, pumpkin, walnut, olive and sesame oils.
• Fresh vegetables and fruit.