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The Gracie Jujitsu Diet

Team Renzo Gracie

Not many martial arts styles, methods, or forms come with a patented nutritional program to maximize a fighter's health and performance. Gracie jujitsu is not only a form of fighting; it is a lifestyle that fuses the mind, body, spirit, and nutrition to develop the best possible person and fighter.

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Carlos Gracie knew balance was crucial not just physically but mentally, emotionally, and nutritionally. He knew that what happened in life outside the dojo affected your jujitsu in the dojo. And that any imbalance leads to poor performance and an unhealthy life. If you read some of Sr, Gracie's quotes, you will grasp the idea much better. For example, Carlos said, "Apply the largest amount of your time on self-improvement and not time criticizing others. Hold a good opinion about yourself and communicate that to the world, but not through dissonant words but through good works. There is no losing in jujitsu – you either win or you learn."

However, one of the most significant things about Gracie jujitsu, in particular, is the Gracie Diet developed by Sr. Carlos Gracie. The diet's central concept revolves around balance. The sole primary purpose is to maintain the pH balance of your meals as neutral as possible. This is essential for proper assimilation and digestion of nutrients. And to do this, each meal must have a combination of balanced nutrients from different types of food to optimize energy and live well. Furthermore, the food you eat cannot poison your body.

How It Works

First, you must choose your meals and what to eat. For example, if you are going to eat fruit, you need to eat enough fruit until your next meal. Three hours is the minimum and five is the maximum time before you can eat again. The concept of time is essential for your body to fully digest the meal before the next to prevent combining foods. For example, if you eat a starch for lunch and you are hungry in one hour, and you eat acidic fruit, according to the diet, this is not healthy. You can only eat when your stomach is emptied.

Gracie Diet Menu

Group A- Vegetables and Greens / Meats and Seafood / Fats and Oily Foods

Group A can be combined with each other and only with one from Group B.

Vegetables and Greens

Arugula, asparagus, basil, bay leaves, red beets, bell peppers, broccoli, brussel sprouts, butternut squash, cabbage, carrots, cauliflower, fresh corn, cucumbers, eggplant, beans, garlic, ginger, kale, leeks, lettuce, mushrooms, okra, onions, oregano, parsley, fresh peas, hearts of palm, pumpkin, radish, red cabbage, cabbage, spinach, soy, turnips, sweet tomatoes, and watercress.

Fats and Oily Foods

Avocados, almonds, butter, Brazilian nuts, cashews, dried coconut, all fats in general, melted cheese, all nuts in general, olives, olive oil, peanut, pine nuts, sesame seeds, and wheat germ.

Meats and Seafood

Chicken, crab, crawfish, eggs, fish, fish eggs, lobster, mussels, octopus, oysters, red meat, shellfish, shrimp, and squid.

Group B- Starches

Do not combine starches with each other.

Starch Foods

Barley, breadfruit, cereals, chestnuts, corn flour, beans, dry corn, dry soy, lentils, oats, potatoes, quinoa, rice, rye, sweet potatoes, wheat, and yams.

Group C- Sweet fruits and Foods and Fresh and Creamy Cheeses

You can combine any foods in Group C with each other and only with one from Group B. The Group B food must not have fat like butter and oil to be combined with Group C.

Sweet Fruit and Food- Fresh and Creamy Cheeses

Red apples, acai, dried bananas, fresh cheese, coconuts, cottage cheese, cream cheese, Monterey Jack cheese, dates, figs, sweet grapes, guava, honey, melons, papaya, pears, persimmons, prunes, raisins, cottage cheese, ricotta cheese, sugar cane, syrup or juice with sugars, watermelon, all sweet fresh fruits, teas, peel of orange or lemon, black tea, mate tea, cider, chamomile, and various herbs.

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Group D- Acidic Fruits 

Do not combine these foods with any other groups or foods.

Acidic Foods

Green apples, apricots, blackberries, blueberries, cherries, cider, currents, grapes, grapefruit, kiwis, lemons, lime, mangoes, oranges, peaches, pears, pineapples, plums, pomegranate, raspberry, strawberries, tangerines, tomatoes, or any acidic fruit.

Group E- Bananas 

You can combine bananas with red apples, fresh cheese, fresh cream, fresh figs, sweet grapes, melons, milk, papaya, pears, plums, watermelon, and all fresh sweet fruits.

Do not combine bananas with avocados, butter, dry fruits, honey, olive oil, oily fruits, sugar in general, sugar cane, oil or any fat, and none of groups A and B.

Group F- Milk 

You can combine milk with bananas, breadfruit, cooked yolk, artificial sweeteners, all of Group B, milk derivatives except curdled milk, kefir, yogurt, and other curded dairy products, which should be eaten alone.

Do not combine milk with avocados, egg whites, fruits, meats, oils, fats, oily fruits, olives, sugar in general, or anything in group A.

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