Authors: Michael Mosley,Mimi Spencer
The Fast Diet: The secret of intermittent fasting � lose weight, stay healthy, live longer (17 page)
BOOK: The Fast Diet: The secret of intermittent fasting � lose weight, stay healthy, live longer
4.66Mb size Format: txt, pdf, ePub
ads
| HERBS AND SPICES | | |
| Basil | 1G | 0 |
| Cinnamon | 1G | 3 |
| Cloves | 1G | 3 |
| Coriander | 1G | 0 |
| Cumin | 1G | 4 |
| Ginger | 1G | 1 |
| Lemongrass | 1G | 1 |
| Mint | 1G | 0 |
| Nutmeg | 1G | 4 |
| Oregano | 1G | 3 |
| Paprika | 1G | 3 |
| Parsley | 1G | 0 |
| Pepper | 1G | 3 |
| Rosemary | 1G | 0 |
| Saffron | 1G | 3 |
| Sage | 1G | 3 |
| Tamarind paste | 100G | 142 |
| Tarragon | 1G | 0 |
| Thyme | 1G | 2 |
| Turmeric | 1G | 3 |
| Vanilla pods | 1G | 3 |
| | | |
| OILS/FATS | | |
| Butter (unsalted) | 100G | 739 |
| Butter (salted) | 100G | 739 |
| Canola oil | 100ML | 825 |
| Corn oil | 100ML | 829 |
| Hemp oil | 100ML | 837 |
| Flaxseed oil | 100ML | 813 |
| Lard | 100G | 899 |
| Margarine | 100G | 735 |
| Olive oil | 100ML | 823 |
| Olive oil spread | 100G | 543 |
| Rapeseed oil | 100ML | 825 |
| Sunflower oil | 100ML | 828 |
| Vegetable oil | 100ML | 827 |
| Flora | 100G | 410 |
| | | |
| GRAINS | | |
| Amaranth, grain | 100G | 368 |
| Arborio rice | 100G | 354 |
| Barley | 100G | 364 |
| Basmati rice | 100G | 353 |
| Bread (rye) | 100G | 242 |
| Bread (spelt) | 100G | 241 |
| Bread (pumpernickel) | 100G | 183 |
| Bread (baguette) | 100G | 242 |
| Bread (ciabatta) | 100G | 269 |
| Bread (sourdough) | 100G | 256 |
| Bread (soda, brown) | 100G | 223 |
| Bread (pitta, white) | 100G | 265 |
| Bread (chapati) | 100G | 278 |
| Brown rice | 100G | 340 |
| Buckwheat | 100G | 343 |
| Buckwheat noodles | 100G | 363 |
| Bulgar | 100G | 334 |
| Corn (popping) | 100G | 339 |
| Cous cous | 100G | 358 |
| Cream crackers | 100G | 437 |
| Gluten-free bread | 100G | 282 |
| Granola | 100G | 432 |
| Jasmine rice | 100G | 352 |
| Long grain rice | 100G | 355 |
| Matzo crackers | 100G | 381 |
| Millet | 100G | 354 |
| Muesli (unsweetened) | 100G | 353 |
| Noodles (instant) | 100G | 450 |
| Oats | 100G | 369 |
| Oat cakes | 100G | 440 |
| Oatmeal | 100G | 363 |
| Porridge (ready to eat) | 100G | 95 |
| Quinoa | 100G | 375 |
| Ramen noodles | 100G | 361 |
| Rice cakes | 100G | 379 |
| Rice noodles | 100G | 373 |
| Rye | 100G | 331 |
| Rye bread | 100G | 242 |
| Short grain rice | 100G | 351 |
| Spelt | 100G | 314 |
| Spelt bread | 100G | 241 |
| Tortilla | 100G | 307 |
| Triticale | 100G | 338 |
| Udon noodles | 100G | 352 |
| Vermicelli noodles | 100G | 354 |
| Wheat berries | 100G | 326 |
| Whole grain breads | 100G | 260 |
| Whole grain cereal | 100G | 345 |
| Whole grain pasta | 100G | 326 |
| Whole wheat breads | 100G | 234 |
| Whole wheat cereal | 100G | 359 |
| Whole wheat pasta | 100G | 326 |
| White rice | 100G | 355 |
| Wild rice | 100G | 353 |
| All bran | 100G | 334 |
| Alpen | 100G | 361 |
| Dorset cereal muesli | 100G | 356 |
| Kallo milk choc rice cakes | 100G | 495 |
| Quaker Oat So Simple instant porridge | 100G | 380 |
| Ryvita (original) | 100G | 350 |
| Special K | 100G | 379 |
| Uncle Ben’s white rice (long grain) | 100G | 344 |
| | | |
| PROTEIN | | |
| Almonds (whole) | 100G | 613 |
| Almonds (flaked) | 100G | 641 |
| Almond (ground) | 100G | 618 |
| Bacon | 100G | 244 |
| Baked beans | 100G | 83 |
| Beef, lean | 100G | 116 |
| Black beans | 100G | 341 |
| Burger (lamb) | 100G | 267 |
| Burger (beef) | 100G | 283 |
| Butter beans | 100G | 270 |
| Cashews | 100G | 583 |
| Calamari (battered, frozen) | 100G | 200 |
| Chia seeds | 100G | 422 |
| Chicken breast, skinless | 100G | 105 |
| Chicken thigh, skinless | 100G | 163 |
| Chickpeas | 100G | 320 |
| Chipolata sausage | 100G | 267 |
| Chorizo sausage | 100G | 348 |
| Cod | 100G | 80 |
| Dover sole | 100G | 78 |
| Duck breast, skinless | 100G | 92 |
| Edamame | 100G | 117 |
| Egg whites | 100G | 50 |
| Eggs (fried) | 100G | 187 |
| Eggs (omelette) | 100G | 173 |
| Eggs (poached) | 100G | 145 |
| Eggs (scrambled) | 100G | 155 |
| Fish, unbreaded | 100G | 76 |
| Flageolet beans | 100G | 279 |
| Flaxseed | 100G | 495 |
| Garbanzo beans | 100G | 320 |
| Goose | 100G | 356 |
| Guinea fowl | 100G | 158 |
| Haddock (fillets) | 100G | 74 |
| Halibut | 100G | 100 |
| Ham, lean | 100G | 104 |
| Ham (pre-packaged, sliced) | 100G | 118 |
| Hazelnuts | 100G | 660 |
| Hemp seeds | 100G | 437 |
| Hummus | 100G | 303 |
| Lamb chops | 100G | 260 |
| Lamb loin | 100G | 231 |
| Lamb sausages | 100G | 260 |
| Liver (chicken) | 100G | 122 |
| Kidney beans | 100G | 311 |
| Lima butter beans | 100G | 282 |
| Lentils (red) | 100G | 327 |
| Lentils (green) | 100G | 316 |
| Lentils (yellow) | 100G | 334 |
| Lentils (brown) | 100G | 297 |
| Mackerel (fillets) | 100G | 204 |
| Minced beef | 100G | 184 |
| Minced lamb | 100G | 235 |
| Minced pork | 100G | 140 |
| Miso (paste) | 100G | 131 |
| Mussels | 100G | 92 |
| Navy beans | 100G | 285 |
| Nuts (mixed, unsalted) | 100G | 661 |
| Pâté | 100G | 322 |
| Peanut butter, natural | 100G | 621 |
| Peanuts | 100G | 561 |
| Pinto beans | 100G | 309 |
| Pistachio | 100G | 584 |
| Pork, lean | 100G | 117 |
| Pork sausage | 100G | 272 |
| Prawns (King) | 100G | 69 |
| Pumpkin seeds | 100G | 590 |
| Rabbit | 100G | 137 |
| Salami | 100G | 352 |
| Salmon (canned) | 100G | 131 |
| Salmon (fresh) | 100G | 215 |
| Sardines (fresh) | 100G | 165 |
| Sardines (tinned, in water) | 100G | 179 |
| Sashimi | 100G | 137 |
| Scallops | 100G | 83 |
| Sea bass (fillets) | 100G | 133 |
| Seafood (unbreaded) | 100G | 76 |
| Sesame seeds | 100G | 616 |
| Shrimp | 100G | 65 |
| Soybeans | 100G | 375 |
| Stewing beef | 100G | 121 |
| Stewing lamb | 100G | 175 |
| Sunflower seeds | 100G | 591 |
| Sushi | 100G | 156 |
| Tahini | 100G | 658 |
| Tempeh | 100G | 172 |
| Tofu | 100G | 70 |
| Tuna (canned) | 100G | 108 |
| Tuna (fresh) | 100G | 137 |
| Turkey, skinless | 100G | 103 |
| Veggie burgers | 100G | 137 |
| Walnuts | 100G | 693 |
| White beans | 100G | 285 |
| White fish (steamed) | 100G | 83 |
| Wild game, skinless (venison) | 100G | 101 |
| Quorn (chicke-style pieces) | 100G | 114 |
| DAIRY | | |
| Almond milk | 100ML | 24 |
| Cheddar cheese (low-fat) | 100G | 263 |
| Cottage cheese (low-fat) | 100G | 72 |
| Cow’s milk cheese, Cheddar | 100G | 410 |
| Cream cheese (low-fat) | 100G | 109 |
| Crème fraiche (normal) | 100ML | 299 |
| Crème fraiche (low-fat) | 100ML | 79 |
| Custard | 100G | 118 |
| Feta cheese | 100G | 276 |
| Fromage frais | 100G | 105 |
| Fruit yoghurt | 100G | 94 |
| Goat cheese, soft | 100G | 324 |
| Goat milk (whole) | 100ML | 61 |
| Greek yoghurt | 100G | 132 |
| Milk (whole) | 100ML | 64 |
| Milk (semi skimmed) | 100ML | 50 |
| Milk (1%) | 100ML | 41 |
| Milk (skim) | 100ML | 35 |
| Parmesan cheese (fresh, grated) | 100G | 389 |
| Parmesan cheese (previously grated) | 100G | 389 |
| Rice milk | 100ML | 46 |
| Roquefort | 100G | 368 |
| Ricotta | 100G | 134 |
| Sour cream (normal) | 100ML | 192 |
| Sour cream (low-fat) | 100ML | 104 |
| Soy milk | 100ML | 42 |
| Yoghurt (low-fat, with active cultures) | 100G | 66 |
| Philadelphia cream cheese (normal) | 100G | 245 |
| Philadelphia cream cheese (low-fat) | 100G | 111 |
| | | |
| SAUCES/DIPS/DRESSINGS | | |
| Agave syrup | 100G | 296 |
| Aioli | 100G | 611 |
| Béarnaise sauce | 100G | 580 |
| Barbecue sauce | 100G | 144 |
| Bolognaise sauce (no meat) | 100G | 50 |
| Capers | 100G | 32 |
| Caramel sauce | 100G | 389 |
| Chocolate sauce | 100G | 367 |
| Chutney, tomato | 100G | 141 |
| Coconut flakes | 100G | 632 |
| Cornichons | 100G | 34 |
| Cranberry sauce | 100G | 192 |
| Gherkins | 100G | 38 |
| Gravy (beef, readymade) | 100G | 45 |
| Hollandaise sauce | 100G | 239 |
| Honey | 100G | 334 |
| Hummus | 100G | 303 |
| Icing | 100G | 405 |
| Jalapeño | 100G | 18 |
| Jam (strawberry) | 100G | 258 |
| Maple syrup | 100G | 265 |
| Marmalade | 100G | 266 |
| Mayonnaise (low-fat) | 100ML | 93 |
| Mustard (dijon) | 100G | 160 |
| Mustard (english) | 100G | 167 |
| Mustard (grain) | 100G | 159 |
BOOK: The Fast Diet: The secret of intermittent fasting � lose weight, stay healthy, live longer
4.66Mb size Format: txt, pdf, ePub
ads
Other books
Warrior Rising by Linda Winstead Jones
Catch by Michelle Congdon
Honest Cravings by Erin Lark
Night Moves by Thea Devine
Nine by Andrzej Stasiuk
Gorillas in the Mist by Farley Mowat
In the Heart of the Highlander by Maggie Robinson
A Battle of Brains by Barbara Cartland
Midnight's Choice by Kate Thompson
Playing to the Edge: American Intelligence in the Age of Terror by Michael V. Hayden