Month Two & Three
Recommended Food List
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As your appetite and digestion stabilise, these foods support continued fat loss, natural GLP-1 activation, and a balanced metabolism.
Focus on protein at every meal and include at least one RS-1 (resistant starch) source daily.
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Carbohydrates
β’ Oats (porridge, overnight oats, or baked oats)
β’ Brown rice β cook, cool, and reheat to increase resistant starch
β’ Basmati rice β cook, cool, and reheat
β’ New or white potatoes β cook, cool, and reheat for RS-1 benefits
β’ Sweet potatoes β roasted, mashed, or cooled before reheating
β’ Quinoa or amaranth
β’ Wholegrain or lentil pasta
β’ Buckwheat or pearl barley β cook and chill before serving
β’ Wholegrain or sourdough bread (lightly toasted)
β’ Chickpeas, black beans, or butter beans β cook and cool before adding to meals
β’ Lentils β cook, cool, and add to salads or soups
β’ Rolled barley or brown rice flakes
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Proteins
β’ Chicken or turkey breast (grilled, poached, or baked)
β’ Lean beef or lamb mince (ideally 5% fat or less)
β’ White fish β cod, haddock, or pollock
β’ Salmon, trout, or mackerel (oily fish rich in omega-3s)
β’ Eggs β boiled, poached, or scrambled
β’ Tofu, tempeh, or edamame beans
β’ Greek yoghurt or cottage cheese (lactose-free if needed)
β’ Kefir yoghurt or probiotic drinks
β’ Protein shakes made with oat, almond, or coconut milk
β’ Prawns or shrimp (grilled or pan-seared)
β’ Nuts and seeds β almonds, walnuts, chia, flax, pumpkin, or hemp
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Vegetables
β’ Spinach, kale, or rocket
β’ Carrots β roasted, steamed, or grated
β’ Courgettes β sautΓ©ed or oven-roasted
β’ Bell peppers β grilled or roasted
β’ Green beans or mangetout
β’ Broccoli or cauliflower β lightly steamed
β’ Butternut squash or pumpkin β roasted or mashed
β’ Tomatoes β fresh, roasted, or in sauces
β’ Peas or corn β small portions
β’ Beetroot β cooked or roasted
β’ Mushrooms β pan-seared or baked
β’ Cucumber, lettuce, celery, or mixed salad leaves
β’ Herbs β basil, parsley, coriander, thyme, or dill
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Fruits
β’ Bananas (ripe, green, or frozen β green for more resistant starch)
β’ Apples β stewed or cooked
β’ Pears β tinned in juice, not syrup
β’ Kiwi, clementines, or oranges
β’ Berries β strawberries, blueberries, raspberries, or blackberries
β’ Melon, mango, or papaya
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Herbs & Spices
β’ Ginger (fresh or ground)
β’ Turmeric
β’ Cinnamon, nutmeg, or cardamom
β’ Parsley, basil, coriander, or rosemary
β’ Smoked paprika or mild chilli
β’ Lemon or lime juice and zest
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Drinks & Hydration
β’ Still or filtered water β aim for 2 to 2.5 L daily
β’ Herbal teas β ginger, peppermint, chamomile, or fennel
β’ Kefir drinks or probiotic waters (unsweetened)
β’ Bone or vegetable broths
β’ Coconut water (unsweetened, small portions)
β’ Diluted fruit juice (ΒΌ juice, ΒΎ water)
β’ Electrolyte water (low-sugar sachets or homemade)
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Foods to Limit or Avoid
β’ Fried or heavily processed foods
β’ Sugary snacks, pastries, and desserts
β’ Fizzy or carbonated drinks
β’ Cream-based sauces or heavy cheese
β’ Excess alcohol and caffeine
β’ Very fibrous raw vegetables (like raw kale or cabbage)
β’ Garlic and onions (can cause bloating)
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How to Use This Food List
Use this list as your foundation for building balanced RS-1-friendly meals.
Each meal should include:
β’ 1 Protein source (to preserve muscle and metabolism)
β’ 1 RS-1 carbohydrate (to support fullness, gut health, and natural GLP-1)
β’ 1β2 Vegetable portions (for fibre and micronutrients)
β’ Healthy fats β a drizzle of olive oil, nuts, seeds, or avocado
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How to Make Foods RS-1 (Resistant Starch)
RS-1 foods are everyday starches prepared in a way that changes their structure so they act more like fibre than carbohydrate.
Hereβs how to get the benefit:
β’ Cook starchy foods like rice, potatoes, or pasta fully.
β’ Cool completely β at least 12 hours in the fridge.
β’ Reheat before eating, or enjoy cold (e.g., in salads or overnight oats).
This process forms RS-3 (retrograded resistant starch) β the key type that feeds beneficial gut bacteria and helps maintain your natural GLP-1 response.
Repeat this regularly rather than aiming for perfection β itβs the daily inclusion that counts.
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