JC’s South Park Diet: My unique version loosely based on South Beach (Dr. Agatston) and The Zone (Dr. Barry Sears) diets 🡨Read these!!
Typical Breakfast
½ cup Egg Beaters omelette filled with a layer of turkey bacon or sliced ham and mozzarella (I like hot sauce with my omelette)
Typical Morning Snack (any one of the following)
Celery
Cauliflower
Broccoli
Sliced tomato w/slices of mozzarella cheese
Mozzarella cheese stick
Slices of cucumber with salt
Typical Lunch/Dinner
Hamburger (no bun)
Lamburgers
Buffalo burgers
Baked or grilled chicken
Salads with Olive Oil (1/3) and Red Wine Vinegar dressing (2/3)….but limit the onions (sugars), no carrots (lots of sugar), no corn
Baked spaghetti squash (a JC favorite) topped with low fat spaghetti sauce or a spicy salsa and parmesian/romano cheese
Broiled salmon
Diced ham fried in olive oil with melted shredded mozzarella on top; put over diced fresh tomato (this is fab)
Typical Afternoon Snack (usually I need a little higer level of fat with low carbs, energy food)
Sliced tomato w/slices of mozzarella cheese
Mozzarella cheese stick
Slices of turkey bacon
Great adders to recipes above
“Silk” soy coffee creamer
Hot sauces (RedHot, Tabasco, whatever you like)
Low fat salsa on top of anything is excellent
Cook everything in Olive Oil or even better use Pam Olive Oil spray
THE RULES: (the most important part)
IF YOU ARE HUNGRY, EAT. DO NOT STARVE YOURSELF, DO NOT WAIT TO EAT IF YOU FEEL HUNGRY. MAKE SURE YOU HAVE ACCESS TO A SNACK WITH LOW FAT, AND LOW CARBS AT ALL TIMES. Your whole goal is to keep your hormones that regulate insulin in your body at a low, even level throughout the day. Insulin is the substance that your body uses to store fat. At low levels, you will not store fat, you will have great energy all day. This is the most important rule.
Read labels on your food; your goal is LOWER carbs (not zero), and LOWER fat (not zero) and ideally you want a little of both when you eat to maintain insulin as described in rule 1.
Limit (and by this I mean avoid if you can):
Sugars
Breads
Pastas
Alcohol
High fat foods
High carb foods
Anything that reads “Partially Hydrogenated (blank)”
