Wheat Belly Diet Eliminate Enjoy Unlimited Enjoy Limited http://www.wheatbellyblog.com/2011/10/wheat-belly-quick-and-dirty/ All Wheat-Based Products Breads Breakfast Cereals Noodles Pasta Bagels Muffins Waffles Donuts Pretzels Crackers Rice Flour Products Potato Flour Products Oat Products (Oatmeal, Oat Bran) Cornstarch-Based Products Sauces/Gravies thickened with Cornstarch Cornmeal Products (Chips, Tacos, Tortillas) Sugar Sugary Soft Drinks Candies Foods containing HFCS Honey Agave Syrup Sucrose processed Rice Fried Foods Processed Foods (Fast Foods) Hydrogenated “Trans” Fats Cured Meats Hot dogs Sausage Bacon Bologna Pepperoni Potato Chips Fat-free/low-fat salad dressings “GF” Foods (if High-GI) Fruit (2 servings/day) Berries of all varieties Citrus Apples Nectarines Peaches Melons Bananas Pineapple Mangoes Grapes Fruit Juices (2-4 oz., 100% juice) Dairy Products (1 serving/day) Cottage Cheese Unsweetened Yogurt Legumes/Beans Peas Sweet Potatoes/Yams Rice (white and brown) Soy Dark Chocolates (70%+ cocoa; 40g/day) Sugar-free Foods (preferably Stevia and not Aspartame) Vegetables Fresh or Frozen Except Potatoes Never Canned Raw Nuts and Seeds Walnuts Pecans Hazelnuts Pistachios Brazil Nuts Cashews Dry-Roasted Peanuts (not roasted in oil) Pumpkin Seeds Sunflower Seeds Healthy, unheated oils (1 tsp. at each meal) Olive Flaxseed Coconut Avocado Walnut Meats (free-range/organic) Red Meats Pork Fish Chicken Turkey Eggs Non-wheat Grains (like Ground Flaxseed, Chia Seeds) Teas/Coffee Water Unsweetened Almond Milk Coconut Milk/Water Real Cultured Cheeses Avocado/Guacamole Hummus Unsweetened Condiments (mayo, mustard, oil-based salad dressings, ketchup without HFCS, pesto, tapenades) Olives

Wheat Belly Diet - My Journey to Lean · PDF fileWheat Belly Diet Enjoy Unlimited Enjoy Limited Eliminate h t t p: / / w w w. w h e a t b e l l y b l o g. c o m / 2 0 1 1 / 1 0 / w

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Wheat Belly Diet

EliminateEnjoy Unlimited Enjoy Limited

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All Wheat-Based Products BreadsBreakfast CerealsNoodlesPastaBagelsMuffinsWafflesDonutsPretzelsCrackers

Rice Flour Products Potato Flour ProductsOat Products (Oatmeal, Oat Bran)

Cornstarch-Based ProductsSauces/Gravies thickened

with CornstarchCornmeal Products (Chips, Tacos, Tortillas)

SugarSugary Soft DrinksCandiesFoods containing HFCSHoneyAgave SyrupSucrose processed Rice

Fried FoodsProcessed Foods (Fast Foods)Hydrogenated “Trans” FatsCured Meats

Hot dogsSausageBaconBolognaPepperoni

Potato ChipsFat-free/low-fat salad dressings“GF” Foods (if High-GI)

Fruit (2 servings/day)Berries of all varietiesCitrusApplesNectarinesPeachesMelonsBananasPineappleMangoesGrapes

Fruit Juices (2-4 oz., 100% juice)

Dairy Products (1 serving/day)Cottage Cheese

Unsweetened Yogurt

Legumes/BeansPeasSweet Potatoes/YamsRice (white and brown)

SoyDark Chocolates

(70%+ cocoa; 40g/day)

Sugar-free Foods (preferably Stevia and not Aspartame)

VegetablesFresh or FrozenExcept PotatoesNever Canned

Raw Nuts and SeedsWalnutsPecansHazelnutsPistachiosBrazil NutsCashewsDry-Roasted Peanuts (not roasted in oil)Pumpkin Seeds

Sunflower Seeds

Healthy, unheated oils (1 tsp. at each meal)

OliveFlaxseedCoconutAvocadoWalnut

Meats (free-range/organic)Red MeatsPorkFishChickenTurkeyEggs

Non-wheat Grains (like

Ground Flaxseed, Chia Seeds)

Teas/CoffeeWaterUnsweetened Almond MilkCoconut Milk/WaterReal Cultured CheesesAvocado/GuacamoleHummusUnsweetened Condiments (mayo, mustard, oil-based salad dressings, ketchup without HFCS, pesto, tapenades)

Olives