• Use olive, coconut or grape seed oil.

• Use fresh herbs to add flavor instead of excess salt.

• When cooking meats, grill or bake — do not fry.

• Avoid margarine and rich, creamy sauces or salad dressings.

MOST OF THE RECEPIES IN THE FITBLAST 30-DAY CHALLENGE PROGRAM ARE GLUTEN-FREE AND SUGAR-FREE.  

ALLOWED FOODS

Many nutritious and delicious foods are naturally gluten-free:

• Beans, seeds and nuts in their natural, unprocessed form

• Meat — fresh grass-fed meats, wild fish and organic poultry (not breaded, batter-coated or marinated)

• Fruits and vegetables

MANY GRAINS AND STARCHES CAN BE PART OF A GLUTEN-FREE DIET:

• Amaranth, spelt, arrowroot, buckwheat, flax, gluten-free flours (rice, bean, coconut), millet, quinoa, rice, sorghum, tapioca, yuca.

RESTRICTED FOODS

Avoid the following foods and drinks:

• Alcohol

• Diet Soda or any carbohydrate drinks  

• Energy drinks (such as RedBull etc)

• Cream in coffee 

• Artificial sweeteners 

• Cakes and pies

• Candies

• Cereals

• Cookies and crackers

• Croutons

• French fries

• Deli meats

• Cheese products

• Frozen food dinners

• Pastas (white flour pasta)

• Salad dressings

• Sauces, including soy sauce and processed soy products

• Seasoned rice mixes

• Seasoned snack foods, such as potato and tortilla chips

• Soup bases (canned, boulon cubes)

• Vegetables in sauce