The GAS diet: no grains, no alcohol, no added sugar
The GAS diet is three rules. Skip Grains, skip Alcohol and skip added Sugar. Everything else (meat, fish, eggs, vegetables, fruit, nuts, dairy if you tolerate it) stays on the plate.
Why these three
Added sugar: the American Heart Association recommends men keep added sugar to no more than 36 grams (9 teaspoons) a day. Going to zero added sugar removes the guesswork.
Alcohol: the CDC says drinking less is better for health than drinking more, and that alcohol use is linked to several cancers, heart disease and liver disease.
Grains: this is the personal-experiment part. Major health groups recommend whole grains, so we treat dropping grains as a choice that simplifies eating, not as a medical claim.
A starter day
| Meal | Example |
|---|---|
| Breakfast | 3 eggs, sautéed spinach, berries |
| Lunch | Grilled chicken salad, olive oil and vinegar |
| Dinner | Salmon, roasted vegetables, sweet potato |
| Snack | Plain Greek yogurt or a handful of nuts |
Read the labels
Added sugar hides in sauces, dressings, bread-crumb coatings and "healthy" bars. The Nutrition Facts label lists Added Sugars on its own line, per the FDA.
Next: Protein after 50 · Strength training after 50 · Sleep after 50
FAQ
Can I still eat fruit?
Yes. Whole fruit has natural sugar, not added sugar, so it stays on the GAS diet.
Is the GAS diet safe for diabetics?
Talk to your doctor first, especially if you take medication that lowers blood sugar, because changing your diet can change your dose.
What do I drink instead of beer?
Water, sparkling water, coffee and unsweetened tea. Check labels on non-alcoholic beers for added sugar.
Sources:
American Heart Association: Added sugars
CDC: About moderate alcohol use
FDA: Added sugars on the Nutrition Facts label