|
HIGH FIBER
(SERVING SIZE UNLIMITED FOR ALL HIGH-FIBER FOODS
|
MODERATE
FIBER
|
SERVING SIZE
(ONE SERVING HAS 60 CALORIES)
|
LOW FIBER
(MAGIC WINDOW ONLY)
|
SERVING SIZE (ONE SERVING HAS 60 CALORIES)
|
|
Artichokes
Asparagus
Bean Sprouts
Bell Peppers
Broccoli
Cabbage
Celery
Cucumber
Eggplant
Garlic
Green beans
Lettuce
Onions
Radishes
Snow peas
Spinach
Squash
|
Grains:
Brown rice
Steel-cut oatmeal
Whole-rye bread
Whole-wheat bread
Fruits:
Apples
Apricots
Blackberries
Blueberries
Boysenberries
Cheries
Grapefruit
Kiwis
Oranges
Peaches
Pineapples
Raspberries
Strawberries
Vegetables:
Beans
Carrots
Chickpeas
Corn
Popcorn (Unbuttered)
|
⅓ Cup
½ Cup
1 slice
1 slice
1
4
1 cup
¾ cup
1 cup
15
½
1 ½
1
1 ½
¾ cup
1 cup
1 cup
¾ cup
3
⅓ cup
½ - ¾ cup
5 cups
|
Fruits juice
Rice cakes
White bread white-flour bagel
White-flour pasta
White rice
|
½ cup
2
1 slice
¼
½ cup
⅓ cup
|
Therefore, these foods can actually increase your appetite and make you hungry more often.
But this lack of fiber is actually beneficial for post workout Magic Window meals since the high-carbohydrates content in the foods will increase insulin activity, which will replenish the fuel in your muscle cells very quickly to aid in muscle building and recovery. However, if eaten when you haven’t exercised, your insulin systems will store the carbohydrates as fat.
While most fruit belongs in the moderate-fiber category, fruit juice generally has zero fiber and is loaded with simple sugars, making it a Magic Window-only carb. If you enjoy the sweetness and taste of fruit, eat the whole fruit rather than just drinking the juice; it is much more filling and gives you the benefits of fiber.
For those who crave starches or sweets, the Magic Window can be a strong motivation to exercise. In the Hormone Revolution Eating Plan, you have to earn each serving of sugars or starches that you eat-but at least you can still eat them! Women can eat one serving of these foods for every 20 minutes of exercise, and men can eat one serving for every 15 minutes of exercise. This doesn’t mean you should exercise for 3 hours straight so you can pig out at Dunkin’ Donuts. Limit your dialy exercise to 1 hour, which means you can eat a maximum of four servings of low-fiber carbohydrates per day for men and three servings for women. Most important, remember that you have to eat them within 30 to 60 minutes of exercising.
