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Cybergenic Diet

The Cybergenics Diet Program

It is recommended that you use a food scale, along with the Preferred Food and Values Chart, to identify more precisely, the correct amount of foods per meal required for you Cybergenic diet. An inexpensive analog food scale that weighs food in ounces is ideal.

PROTEIN

Egg Whites
1 large egg white = 3 gms. protein.

To prepare eggs:

1. Boil egg, separate, and discard yolks, or;

2. Make an "egg white" omelet, separating the yolk from the white before cooking, and use a light cooking spray. (If available, use a non-stick pan.)

Because eggs are high in sodium, egg whites should be eaten only during the first 120 days of the program.

Chicken Breast/Turkey Breast- (boneless, skinless, and trimmed of fat)
1 oz. raw = 6 gms. protein
1 medium chicken breast (4 1/2 oz.) = approx. 26 gms. protein.

To prepare chicken:

1. Boil or "poach" it in water. This is the preferred method since boiling draws out some of the fat still remaining in the meat.

2. Broiling, baking and steaming are alternative methods if you prefer no to boil or poach chicken.

Tuna (packed in water)
One 6-oz. can - approx. 42 gms. protein 1 oz. - 7 gms. protein

To prepare tuna:

1. Because most canned tunas are extremely high in sodium,tuna should be drained and rinsed in a colander 2 or 3 times before serving.

2. Tuna can be eaten mixed with a small amount of vinegar, black pepper, lemon or chopped vegetables.

Tuna should be eaten only during the first 10 days of the program.

Fresh Fish (cold-water white fish, such as fluke, flounder, sole, cod or haddock are best)
1 oz. = 6 gms. protein

(When purchasing fish, ask to have the correct weight portions packaged for you.)
To prepare fish:

1. Broiling, baking and steaming are the best methods.

2. You may add a small amount of lemon, black pepper or chopped vegetables to your meal.

Avoid fish such as salmon, mackerel, swordfish and orange roughly since they tend to be considerably higher in fat.

CARBOHYDRATES
Starchy Carbs

Oatmeal
1/3 cup (uncooked) = approx. 20 gms. carbs and 5 gms. protein.

To prepare oatmeal:

1. Oatmeal should be prepared in water only. Because dairy products are to be avoided during this program, using any kind of milk or cream is unacceptable.

2. To flavor your oatmeal you may use, in moderation, an artificial sweetener such as aspartame, and/or cinnamon. Do not use any fruit, honey, syrup or sugar products.
   

Potato (regular baking type)
1 medium potato (approx. 4: long & 3: wide) = approx. 40 gms. carbs
1 oz. - 5 gms. carbs

To prepare potato:

1. Potatoes can be baked, boiled, or microwaved.

2. Do not use butter, margarine, or sour cream.

Sweet Potatoes/Yams
Only eaten during Carb Loading (Days 13 & 14)
1 oz. = 6 gms. carbs

To prepare sweet potato/yam

1. Peel them before cooking

2. Weigh out 8 oz. of potato

3. Microwave or bake

Rice (white or brown)
1/2 cup (cooked) = approx. 22 gms. of carbs.

To prepare rice:

1. Rice should be boiled in water.

2. Do not add any type of sauce or butter. You may use a small amount of chopped tomato or other vegetable if you like.

Fibrous Carbs

To prepare vegetables:

1. All fibrous carbs may be boiled, steamed or microwaved in water.

2. Vegetables should be cooked firm to ensure that their nutritional value ( vitamins and minerals remain intact.

Broccoli
1 cup (cooked & chopped) = approx. 6 gms. carbs

Cauliflower
1 cup (cooked and chopped) = approx. 6 gms. carbs

Green Beans
1 cup (cooked and chopped) = approx. 10 gms. carbs

Zucchini
1 cup (cooked and sliced) = approx. 7 gms. carbs

Tomato
1 cup (raw, chopped) = approx. 10 gms. carbs

Bell Peppers
1 cup (raw or cooked) = approx. 6 gms. carbs

Asparagus
1 cup or 10 spears(cooked) = approx. 10 gms. carbs

Lettuce
1 head (6" diameter) = 11 gms. carbs
1 cup (chopped) = 1 gm. carbs

Spinach
1 cup (raw, chopped) = approx. 2 gms. carbs
1 cup (boiled) = approx. 8 gms. carbs

Onions
1/2 cup (raw, chopped) = approx. 6 gms. carbs
1/2 cup (boiled, chopped) = approx. 7 gms. carbs

For more information go to Cybergenics.

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