The 1-2-3 Diet
™
#3 CARBS
Slow Carbs
ALL YOU CAN EAT!
Vegetables
Alfalfa
Artichoke
Asparagus
Bamboo shoots
Beans, any
Bok Choy
Broccoli
Brussels sprout
Cabbage
Cauliflower
Celery
Chickpeas
Cucumbers
Eggplant
Garlic
Greens, any
Leeks
Lentils
Lettuce, any
Mushrooms
Okra
Onions
Peas
Peppers
Radishes
Sauerkraut
Spinach
Tomatoes
Turnips
Water chestnuts
Yellow squash
Zucchini
Grains
Barley
Oatmeal (slow cooking or steel cut)
Food for Life Ezekiel Flourless bread
Fruits
Apples
Applesauce
Apricots
Blackberries
Blueberries
Boysenberries
Cantaloupes
Cherries
Grapefruit
Grapes
Honeydews
Kiwis
Lemons
Limes
Nectarines
Oranges
Peaches
Pears
Pineapples
Plums
Raspberries
Strawberries
Tangerines
Watermelons
Fast Carbs
EAT A LITTLE
OR NONE
Vegetables
Acorn squash
Baked beans
Beets
Butternut
squash
Carrots
Corn
Potatoes
Sweet Potatoes
Fruits
All fruit juices
Bananas
Cranberries
Dates
Figs
Mango
Papaya
Prunes
Grains
All refined white
flour and whole
wheat foods
Bagels
Biscuits
Breads
Cereals
Crackers
Granola
Noodles
Pancakes
Pasta
Popcorn
Rice-white
Rice-brown
Tortilla
Waffles
All sweets
All alcohol
2621 West Main, Suite 1, Russellville, AR 72801 (479) 498-2884
www.health-food-garden.com
#1 PROTEINS
Best Protein Choices
Beef , lean cuts (range-fed is best)
Buffalo, lean
Chicken breast, skinless (or deli-style)
Turkey breast, skinless (or deli-style)
Duck
Ham, lean (or deli-style)
Pork, lean
Lamb, lean
Venison or Elk
Fish and seafood
Eggs (those with high cholesterol use yolks conservatively)
Cheese low-fat (from pasture fed cows if possible)
Cottage cheese, low fat (from pasture fed cows if possible)
How much protein?
A good way to estimate how much protein to eat at one
time is to take a look at your own palm, the size of your
palm excluding your fingers and your thumb. Everybody’s palm is tailored to be the right size for their body.
Our body cannot store protein so we need to consume
small amounts throughout the day to ensure that we have what we
need when we need it.
A palm size serving is about:
3 ounces or 21 grams per meal for most women
4 ounces or 28 grams per meal for most men
The
1-2-3 Diet
™
Putting It All
Together
The 1-2-3 Diet only
has two simple
rules:
Best fat choices
1. You will need
to make a food
choice from
each category
at every meal.
Every time you
eat, you will
have a choice
from category
1,2, and 3 on
your plate.
Any raw nuts and seeds
Nut butters like almond butter or peanut butter
Avocados
Guacamole
Olives
Olive oil (Extra Virgin, 1st cold press is the best)
Expeller or Cold pressed vegetable oils such as
canola, safflower, or sunflower oil., etc.
Real mayonnaise or salad dressing*
Real butter, cream cheese, or cream (from free-range
or grass fed cows)*
2. Try not to go
more than four
hours between
meals. You
must eat a minimum of 4 times
a day in order
for the 1-2-3
program to help
you lose weight.
4 to six meals is
recommended.
*those with high cholesterol use conservatively
#2 FATS
How much fat?
Fat is a very important part of a healthy
diet, but we don’t need to eat very
much at one time. A good way to estimate how much
you should eat with each meal is to guess about how
much of the fat food you’ve chosen will fit into your
closed fist. So a fist-full of fat may be enough for
you. For most people, this is about
one to two tablespoons of fat per meal.