Climb Michi's Ladder Michi's Ladder is nota diet. Its a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more youll increase your chances of losing weight. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. To lase weight, you want to maximize the nutrients in every calorie you consume ‘Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or brolled. Frying automatically drops even the best foods into tier 5. @ Carb Fat @ Protein ll Apples, with skin Endive @ Peppers Artichokes (no sauce)@@ —_Fish (brolled, steamed, Pineapple @ grilled) OB Amaranth 0 Plums @ Flaxseed @ Arugula Prunes @ Garlic(fresh) @ Asparagus Quinoa 8B Grapefruit Barley Radishes Grapes @ Beans OGG Raspberries Hempseed Beets @ Refried beans (nonfat) 0@ Herbs Blueberries Rice (whole-grain) @ Kale OBB Bok choy Salsa (natural, no sugar or Ketchup (homemade,no oil) Boysenberies @ sugar) sae _- ‘witrutt ie Shakeology @D Boeaos Lentis 8G@ ea Spinach O@ Ereocn roe Lettuce (romaine, green or Squash @ Brussels sprouts OG red leaf) @Cabbage @ Carrots @ Cauliffower @ Celery @ Chard OG. Chickpeas @! Cherries Citrus fruits @ Collard greens O@ Cottage cheese (nonfat) @ Cucumbers Egg whites @ Melon honeydew @ Neotarines Onions @ Papayas Peaches Pears @ Peas OG Strawberries @ String beans OG Sweet potatoes @ Tea (green or black, no sugar} ‘Tomato sauce (no sugar) Tomatoes @ Vinegar Water Yams Yogurt (nonfat, no sugar) OG Apples, skinless Applesauce (raw) Avocados Bagels (whole-grain) Bananas @ Bread (whole-grain) Broths (veggie, chicken, ete, low sodium) @@ Buffalo, super lean (under 10% fat) OB Dates @ Eggs, whole @ Eggplant @ Feta cheese (low-fat) OG Fowl (skinless, white meat only) OB Figs Granola (raw, no sugar) O@ e Hummus BBG Olive oll @ Olives @ Pork tenderloin OB Plantains Raisins @ Ricotta cheese (nonfat) @ Rye Crisp, Seiten OBB Squid OGcannon ponatesgearny al Juice (fresh-squeszedw/ | Stevia pulp, no sugar) @ Sunflower seeds OB Cheese (nonfat) Mangoes Coffee (black or cappuccino tii Meat, wild game @! wf nonfat milk) Tempeh BG Milk (1%) BBB Coconut @ 58) Tou 88@ ‘Muesli (raw, no sugar) OB: con BB . Vegetable juice @ Nuts (raw) 0 Couscous @ Veggie burger OB. Nut butters (raw, no : Cottage cheese (Iowa!) OB oa Yacon syrup Cream cheese (nonfat) @ Cammeal © Yogurt (low-fat, no sugar) @ — ag Applesauce (big brand)@ French fries (baked) @@ Popearn (plain) Agave nectar Fruit (dried) Potatoes (baked or boiled) Almond mik 9G@ Granola (no sugar added) @ Refried beans (low-fat) DG Beef, ground, super lean Honey 2 Rie cakes (under 10% fat) OB Jam or marmalade (no sugar ye Beef (lean cuts) OB added) Rice (white) @ Braths (veggie, chicken, etc.) Ketchup (store bought, no wines ‘sugar added) ‘Sauerkraut @ Butter (unsalted) @ Lamb (lean) OB Shellfish O Canola oil @ emaceceisen a. Cheese (hard (arp ‘Maple syrup (natural, no- Soy mikOG@ Cheese (low-fat) OB sugar added) Soy nuts BGChicken taco (baked) 8G Chill (no lard or sugar added) OB Crackers (whole-grain) BB Cream cheese (low-fat) 8G Fowl (skinless, dark meat only) 88 Fowl, ground, super lean (under 10% fat) 9 Milk (2%) @ ‘Muesli (big brand) OG Molasses @ Oatmeal (flavored) O@ Pancakes (buckwheat) Pasta (whole-grain) Pickles Sugar alcohols (Truvia, & anything ending in tol) @ Sushi OBB Tortillas (whale wheat) Veal OG Wine (red) @ Wine (white) Artificial sweeteners (sucralose, aspartame, saccharine, etc.) Bagels (refined flour) @ Beet, ground, lean (under 20% fat) @ Beer Bread (refined flour) @ Butter (salted) Caesar salad (w/ chicken} @ 6a Canadian bacon OG Cheese, soft (including blue and goat) @ Chips (low-fat, baked) @ Fowl, ground, lean (under 20% fat) OB Graham crackers @ Ham O@ Hot dogs (turkey) BG Ice cream (sugar-free or fat- tree) GB Jell-O Jerky (turkey) @ Juice (from concentrate) ‘Lamb chops @ Lasagna GGG ‘Macaroni and cheese Mayonnaise @ Popcom (wi salt and butter) 68 Pork chop OB Potato salad or macaroni salad BG Pretzels Pudding (w/ low-fat milk) @@ Reuben sandwich | Sauce (steak, etc) @ Sherbet @ Sloppy Joe (lean beef or turkey) OBS Soup (canned creamy) OB Soy sauceCobb salad OG! Coffee (iced mocha latte w/ nonfat milk) © Coffee (latte w/ whole milk) O BI Coffee cake GG Crackers Cream cheese @ Fish (fried) OB Fow! (with skin) OB Meat loaf OB Milk (whole) @! Muffins B@ Nuts (salted or roasted) Nut butters (processed) Pancakes: Peanut butter (not raw) Gi Pizza (thin crust veggie) @B a Spaghetti (w/ meatballs) OB 8 Sub sandwich OB@: Sweet-and-sour sauce B@ Tortilla (refined flour or corn) a ‘Tuna salad or chicken salad or Yogurt frozen) @ Alcohol (hard liquor) Bacon OB Baked beans @| Beef, ground, regular, (over 20% fat) OB Beef taco (fied) OGG "Breaded" foods Breakfast sandwich (fast- food) BBB Cake 8@ Candy OGG Cereal (sugared) OI ‘Chicken a la King OB! Cookies (Oreo®, etc) BB Creamed veggies @! Creamer (nondairy) Doughnuts Energy drinks @ Fowl, ground, regular (over 20% fat) OB French fries B@ Gravy OB Grilled cheese sandwich Ot Hamburger (fast-food) OB! High fructose com syrup Milk (cream or half-and-half) Onion rings Pastries @| Pies Pizza (delivered) DGB Potato skins (fried) @ Refried beans (w/ lard) O Salad dressing (creamy) Sausage DD ‘Soft drinks, diet (read the studies)Hot dogs BBB Chicken (buffalo wings, Softdrinks, sugared nuggets, tenders) Ol “Hydrogenated” foods @ Sports drinks & foods (unless Chicken or fish sandwich, ice cream BG youre playing sports) fried OBB Jerky (beef, pork, venison) @ Syrup @ Chips (potato orcom) BG = GB Sugar (refined) @ Juice (sugar added) Chocolate @ 7 Tater tots @@ Casickon stae cues Gl Lobster Newburg OBB a Toaster pastries Cinnamon bun Margatine Vegetable oil (cheap big Coffee (mocha, macchiato, brand) ce blended, frappé, tiple caramel! vanilla buzz bomb, etc) 6