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Body Transformation Experiment
BTex

In general, fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts. Compare a Golden Delicious apple to a crab apple and you begin to get the picture.
Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.
For insulin-resistant subjects, fructose consumption may be particularly problematic. Consequently, he has tabulated the total metabolic fructose for items in the Table below. Metabolic fructose = (fructose + sucrose). In the gut, table sugar (sucrose) is split into its two component parts (fructose and glucose) before it enters the bloodstream. Hence sucrose’s contribution to the total dietary fructose load must be considered.

(grams sugar per 100 grams; Tot. met. = Total metabolic)
Total SugarsGlucoseGalactoseFructoseSucroseLactoseMaltoseTot. Met. Fructose

Apples13.32.37.63.39.3
Apricots9.31.60.75.23.13.3
Avocado, California0.90.50.20.10.3
Avocado, Florida0.90.50.20.10.3
Banana15.64.22.76.56
Blackberries8.13.14.10.44.3
Blueberries7.33.53.60.23.7
Cantaloupe8.71.21.85.44.5
Casaba melon4.70.30
Cherries, sweet14.68.16.20.21.36.3
Cherries, sour8.14.23.30.53.6
Elderberries7
Figs6.93.72.80.43
Grapefruit, pink6.21.31.23.42.9
Grapefruit, white6.21.31.23.42.9
Grapes18.16.50.47.60.17.6
Guava61.21.910.72.4
Guava, strawberry61.21.912.4
Honeydew melon8.2
Jackfruit8.41.41.45.44.1
Kiwi fruit10.554.31.14.9
Lemon2.510.80.61.1
Lime0.40.20.20.2
Mamey Apple6.51.13.71.64.5
Mango14.80.72.99.97.9
Nectarine8.51.26.23.1
Orange9.22.22.54.24.6
Papaya5.91.42.71.80.43.6
Peach8.71.21.35.64.1
Pear10.51.96.41.87.3
Pear, Bosc10.51.96.41.87.3
Pear, D’Anjou10.51.96.41.87.3
Pineapple11.92.92.13.13.7
Plum7.52.71.833.3
Pomegranate10.154.70.44.9
Purple Passion Fruit or Granadilla11.243.13.34.8
Raspberries9.53.53.22.814.6
Starfruit7.13.13.20.80.13.6
Strawberries5.82.22.513
Tangerine7.7
Tomato2.81.11.41.4
Watermelon91.63.33.65.1

Dates64.244.622.3
Dried apricots38.920.312.26.415.4
Dried figs62.326.93.924.46.127.5
Dried mango73
Dried papaya53.5
Dried peaches44.615.815.613.222.2
Dried pears49
Dried prunes4428.714.80.515.1
Raisins6531.233.833.8
Raisins, Golden70.632.737.10.837.5
Zante currants70.632.737.10.837.5

Sucrose (table sugar)979748.5
Maple sugar85.24.34.37541.8
Honey81.933.842.41.54.243.2
High fructose corn syrup (42)7136.929.82.129.8
High fructose corn syrup (55)7730.842.42.342.4
High fructose corn syrup (90)807.27272
Molasses6011.212.934.730.3
Sorghum syrup65.733.5
Brown sugar89.75.284.142.1

M & M chocolate candy64.754.97.627.5
Lifesavers66.566.533.3
Hard candy62.366.733.4
Bit O Honey42.450.5272.5514
Almond Joy44.9
Baby Ruth42
Butterfinger48.8
Caramello Candy Bar54.2
Nestles Crunch Candy Bar52.40.245.16.822.8
Nestles 100 Grand Candy Bar63.5
Nestles Raisinets62.5
Reeses Pieces50
Skittles76.4
Nestles Plain Milk Chocolate Candy Bar51
Hershey’s Kisses50
Sugar babies72.9
Milk Duds50
Junior Mints82.2
The information on this page was compiled using the Nutritionist V Database.




PLANNING YOUR MEALS

Meal planning basically means that you eat a minimal amount of carbohydrates and a greater amount of good fats and proteins. The key is to eliminate sugars and starches from your diet for maximum results. This means that you get to eat all the wonderful foods you want and still burn massive amounts of body fat. I have referred to many scientific studies that show that a keto diet makes it easier to lose weight and control your blood sugar and appetite. 


Here are the basics:

  • EAT: meat, fish, eggs, vegetables that grow above ground, and natural fats (like butter). Your best bet is to eat low Glycemic Index carbs like leafy green veggies that grow above the ground.
  • AVOID: sugar (even in the form of juice and fruit) and starchy foods (like bread, pasta, rice, and starchy vegetables like potatoes).
  • Eat when you’re hungry until you are satisfied. 


It’s that simple. You do not need to count calories or weigh your food. 

There are good scientific reasons why the keto diet works. When you avoid sugar and starches, your blood sugar stabilizes and the level of the fat-storing hormone insulin drops. This increases your fat burning and makes you feel more satiated. As a rule, try to keep your carbohydrate intake under 12-15 grams daily, but obsessive measurement is not required if you simply keep an eye on the types of foods you consume.


VARIETY IS THE SPICE OF LIFE

You shouldn’t have to feel restricted by this diet. Fish, poultry, and meat are all on the “eat” list, so you can feel free to enjoy them as much as you like! The following is a “generic” food list which shows you the variety of foods you can enjoy with this lifestyle. Please note that this list does not take into account any sauces, seasoning, or special preparation methods which may alter the carb counts that must be individually 

The BTE Elite List of Keto Foods

Blue = The Absolute Best: No/Low Sugars

Green = Very Good: No/Low Sugars

Orange = Good: No/Low Sugars

Cheeses

  • Blue Cheese
  • Cheddar Cheese
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Gouda Cheese
  • Mozzarella Cheese
  • Provolone Cheese
  • Ricotta Cheese
  • Swiss Cheese
Dairy

  • Coconut Cream
  • Coconut Milk (unsweetened)
  • Egg
  • Heavy Cream
  • Whipped Cream (unsweetened)
Dressings

  • Blue Cheese
  • Creamy Caesar
  • Ranch




Fats & Oils

  • Almond Oil
  • Butter
  • Cocoa Butter
  • Coconut Oil
  • Fish Oil (cod liver)
  • Flax Seed Oil
  • Grape Seed Oil
  • Hemp Seed Oil
  • Mayonnaise
  • Olive Oil
  • Peanut Butter
  • Safflower Oil
  • Sesame Oil
  • Sunflower Oil

Fish

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Trout
  • Tuna
  • Tuna (canned)
Shell Fish

  • Crabmeat
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Squid
Fowl

  • Chicken Legs
  • Chicken Wings
  • Duck
  • Goose
  • Quail
  • Turkey, breast
  • Turkey, ground
  • Turkey, bacon
Meats

  • Beef, ribs
  • Beef, sausage
  • Beef, steak
  • Lamb, chops
  • Pepperoni, pork/beef
  • Pork, bacon
  • Pork, chops
  • Pork, ham
  • Pork, sausage
  • Veal
  • Venison, steak

Nuts/Legumes

  • Cashews
  • Coconut
  • Hazelnuts
  • Macadamias
  • Peanuts
  • Pecans
  • Pistachios
  • Walnuts
Seeds

  • Flax Seeds
  • Hemp Seeds
  • Pumpkin Seeds
  • Safflower Seeds
  • Sesame Seeds
  • Sunflower Seeds
Flours/Meals/Powders

  • Almond Flour
  • Almond Meal
  • Cocoa Powder (unsweetened)
  • Flax Seed Meal
  • Protein Powder
  • Psyllium Husk
  • Sesame Seed Flour
  • Splenda

Vegetables, low sugar/glycemic

  • Asparagus
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chicory Greens
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green Bean
  • Jalapeno
  • Lettuce, Green Leaf
  • Lettuce, Romaine
  • Parsley
  • Radish
  • Spinach
  • Soy Bean
  • Zucchini
Vegetables, moderate sugar/glycemic

  • Brussel Sprouts
  • Kale
  • Kohlrabi
  • Mushrooms
  • Okra
  • Onion
  • Pepper, sweet, green
  • Pepper, hot, red
  • Pepper, sweet, yellow
  • Pumpkin
  • Snow Pea
  • Spaghetti Squash
  • Tomato
  • Turnips