© Copyright RelaxSlim, Inc - 2010
THE BOOK
The Power of your Metabolism
Time to RecoverHOW TO SURVIVE “ON THE STREET”
In order to guarantee success using the 2x1 and 3x1 diets©, it is good to have strategies or “tricks” that let us survive eating the food that is available “on the street”. In other words, cafeterias, restaurants and fast food restaurants.
Ideally, you would avoid fast food restaurants all together, but I realize that sometimes we don’t have any other choice. It is good to know what to do when circumstances force us to eat what is closest to us even though it isn’t the healthiest option.
It is to our benefit to become curious and learn what food combinations we can make with what is available in our environment. Typical lunch cafeterias usually have some meat dish, with some starch (potatoes, bread) and some salad or vegetables. This can be utilized to adjust it to our 2x1 or 3x1 diets.
For example, sometimes for lunch I order a sirloin steak with a baked potato and salad. When I go to eat I make sure that the amount of baked potato (type F) that I eat isn’t more than 1/3 of what I am going to eat in total. This generally means that I will eat approximately half of the baked potato on my plate. And of course I drink water with my meal. Soft drinks, even diet ones, are fattening. (see the topic: DEHYDRATION)
Some fast food restaurants offer low carbohydrate options. Yet, all fast food restaurants, including McDonalds® and Burger King®, have salads with chicken breast. If I don’t want salad I order other combinations but never accept their “combo offers” because they always come with some sort of side order that is high in carbohydrates (French fries, larger soft drink, corn bread) and very little protein (meat). For example, if I go to a KFC® (Kentucky Fried Chicken®), I order 2 chicken breasts, coleslaw salad and a bottle of water. Since the chicken breast is breaded I consider the crust as my portion of the type F food. Therefore I end up with a 2x1 made up of chicken (type S), coleslaw (type S) and the breaded crust (type F). In the end, a 2x1©.
The 2x1 of breaded chicken breast with coleslaw salad would look something like this:
Subway® has had brilliant marketing strategy: they make people think that they can lose weight while eating their low-fat sandwiches. They make people think that somehow their sandwiches, which are mostly bread (an F type food) won’t make you fat as if your body knew the difference from their bread and others. It’s all a lie.
Denny’s®, Cracker Barrel® or any other diner in your area that is open 24 hours offers omelets, steaks, hash brown potatoes, grits, pancakes, French toast, sausages, waffles with blue berries and whipped cream. Out of these only the omelets or steaks will help you compose a 2x1 diet© plate.
I love spare ribs, but I know I can’t eat them all the time, so I put a limit on how often I can eat them to once a week. When I order them I also order fried potatoes and I only eat half of them, and I also eat some sort of salad with lettuce and tomato, or some other combination. This keeps with the portions in my 2x1 diet©.
At times I order a grilled steak, French fries, and a Caesar salad. I make sure to eat only half of the French fries so that I don’t go over my portion of type F foods and again have a 2x1.
At my favorite Italian restaurant, the specialty, of course, is pasta. Pasta is high in carbohydrates and is a type F food because it causes a huge reaction of insulin. Even so, I don’t have to deny myself of it. What I do is order a main dish of beef (type S) or fish (type S) along with pasta (type F) and my favorite sauce. I make sure that the amount of pasta (type F) that I eat isn’t more than 1/3 of what I eat in total. This could also work with 2 portions of beef or fish for every portion of pasta so that I don’t break my 2x1.
When I go to steak restaurants I don’t have problems with ordering food. They have shrimp cocktails (type S) as an appetizer and I can order a nice steak with a portion of mashed potatoes or French fries that doesn’t go over the 1/3 of what I eat in total. Steak restaurants sometimes also have pasta combinations (type F) that are acceptable when the portion of pasta doesn’t exceed 1/3 of what you eat in total.
European restaurants (French, German) offer good choices to combine a 2x1 diet©. The European eating custom (hard bread, little sweets and very little sugar) and the fact that they eat foods high in proteins (meat, cheese, ham, sausage) and a lot of salad and vegetables makes their food quite acceptable for our purposes. Fast food restaurants haven’t had a huge growth or influence in Europe.
If I go to a Chinese restaurant I order different types of meals, avoiding those that have sweet sauces so as to avoid the sugar that they have in them. I order white rice to go with them and limit the portion of rice. The Chinese have a great variety of meals that are meat, seafood or poultry combined with stir fried vegetables. All of these are acceptable for a 2x1 or 3x1 diet. It’s a question of avoiding those that are too sweet like sweet-and-sour pork or chicken, which are cooked with a lot of sugar.
At Mexican restaurants I order “carnitas” (small pork pieces) and make sure that I don’t go over by having too many corn or flour tortillas. The cheese dip is okay if I don’t have too many of the tortilla chips that come with it. My favorite is a kind of taco that doesn’t contain any flour. It has an outer tortilla made out of toasted cheese. This one is called a “pionero taco”. There is another dish called “alambre gratinado” (meat and cheese). This is a dish made with pieces of chicken or beef that have been sautéed with onions, peppers, tomatoes and lots of white cheese. The “alambre gratinado” is served with flour tortillas, which I don’t eat because the dish alone is a complete meal. Whatever the circumstance, I try to keep close to my 2x1 diet© without denying myself anything.
When someone becomes aware that it is insulin hormone that produces fat in your body, they start to get creative in avoiding and lowering their consumption of those foods that force their body to produce a lot of insulin. It is a question of knowing that the following foods are type F (fattening foods) because they cause a high production of insulin.
- Bread
- Cereals
- Chocolates
- Cooked beans
- Corn
- Flour
- Grits
- Milk
- Pasta
- Potatoes
- Rice
- Soft drinks
- Sugar
- Sweet fruits
- Sweets, candy
- Yams
Lowering your consumption of these foods can seem pretty tough at first for two reasons: 1) they are the most common foods in our diets, and 2) carbohydrates have a certain “addictive” power over us (see the topic CARBOHYDRATES ARE ADDICTIVE).
However, in reducing them, our anxiety and desire to eat them will disappear. If this topic causes you a certain amount of anxiety you will need the help that I suggested under the subject titled “BREAKING THE HABIT” that is covered later on in the book.
The reality is that when we increase our consumption of proteins (type S foods), we decrease our hunger and the anxiety disappears. It is refined carbohydrates that cause the anxiety and the lack of control that comes with it. This is something that can be proven in starting a 2x1 or 3x1 diet©. In a couple of days you will feel serene and without “cravings”. In other words, you will have taken control of your body and your hormonal system.
If it happens that you are one of those people who don’t like salads or vegetables, there is still a solution for you. The solution is to make sure that the PROPORTION of foods that you eat is always 2 portions of type S foods (meat, fish, seafood, cheese, eggs) for every one portion of type F foods (bread, pasta, flour, rice, etc.)
To successfully come up with a 2x1 or 3x1 PROPORTION you can make it even if you only eat two different foods. You can do this by increasing the proportion of the type S (SLIMMING) while decreasing the proportion of the type F (FATTENING). An example of this would be a breakfast of 2 fried eggs with a slice of toast.
Having only 2 foods you can see how you would end up with a breakfast of 2 eggs with one (1) slice of bread:
In the example above you get the proportions of the 2x1 diet© using only 2 foods. The example also could have been of a lunch made up of larger amount of steak and onions (type S) and lesser amount of fried potatoes (type F). A large steak with half a portion of French fries does the trick of having a 2x1 diet© while using only 2 kinds of foods (steak and French fries). When you make sure that no more than 1/3 of your diet is of fattening foods (type F) you will be able to slim down because you will be reducing the production of insulin in your body.
In other words, it’s only a question of getting your consumption of those foods that produce a lot of insulin, type F, to never be more than 1/3 of what you eat in total. This can be achieved even if you only eat 2 different foods. There are situations like eating a nice piece of barbequed meat and having it with a small corn on the cob. If the proportion of the meat that you eat is more or less double the proportion of the corn, you will have successfully created a proportion of 2x1.
In conclusion, we can survive “on the street” by using whatever we have available. The key is to know how to create the proportions that produce the least amount of insulin with the 2x1 or 3x1© diets.
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