The Fast Diet: The secret of intermittent fasting � lose weight, stay healthy, live longer (17 page)
Authors: Michael Mosley,Mimi Spencer
BOOK: The Fast Diet: The secret of intermittent fasting � lose weight, stay healthy, live longer
6.92Mb size Format: txt, pdf, ePub
| 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 |
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