Dr Eric Westman How to do this diet

LINDA'S LOW CARB MENUS & RECIPES Getting Started Your diet is to be made up exclusively of foods and beverages from the following pages. No more than 20 grams of carbs a day. • If the food is packaged, check the label for carbohydrate count for your meal – 2 grams or less for meat and dairy products, – 5 grams or less for vegetables. All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled. When You Are Hungry, Eat Your Choice Of The Following Foods… Meat • Beef (including hamburger and steak) • Pork, ham (unglazed), bacon, • Lamb, veal, or other meats. • For processed meats (sausage, pepperoni, hot dogs), check the label for carb counts • Carbohydrate count should be about 1 gram per serving Poultry • Chicken • Turkey • Duck • Any other fowl Fish and Shellfish • Any fish, including • Tuna • Salmon • Catfish • Bass • Trout • Shrimp • Scallops • Crab • Lobster Eggs Whole eggs are permitted without restrictions Foods That Should Be Eaten Every Day… Salad Greens • 1-2 cups a day (maximum 2 cups or two fistfuls) – Cabbage (all varieties) – Chives – Greens (all varieties, including beet, collards, mustard, and turnip) – Lettuce (all varieties) – Parsley – Spinach – Radishes (If it is a leaf, you may eat it.) Fibrous Non-Starchy Vegetables: 1 cup (one fistful) per day includes: – Asparagus – Black beans (only a few in chili etc.) – Broccoli – Brussels sprouts – Bamboo shoots – Bean sprouts – Cauliflower – Celery – Cucumber – Green beans (string beans) – Mushrooms – Okra – Pepper – Rhubarb – Rutabaga (swede) – Snow peas – Sprouts (bean and alfalfa) – Sugar snap peas – Zucchini – Tomatoes – Turnip – Wax beans Continued on next page Foods Allowed In Limited Quantities… Cheese • Up to 4 ounces a day. • Includes hard, aged cheeses such as Swiss and Cheddar, • Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. • Avoid processed cheeses, such as Velveeta. • Check the label; carbohydrate count should be less than 1 gram per serving. Cream (no milk) • Up to 2 tablespoons a day. • Includes heavy, light, or sour cream • Not half and half Mayonnaise • Up to 3 tablespoons a day. • Duke's and Hellmann's are low-carb. • Check the labels of other brands. Fatty Vegetables & Other • Avocado- ½ per day Olives (Black or Green): – Up to 6 a day. Condiments • Lemon/Lime Juice: Up to 2 teaspoonfuls a day. Ketchup: In very small amounts • Soy Sauces: Up to 2 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands. Pickles • Dill or Sugar-Free: • Up to 2 servings a day. • Mt. Olive makes sugar-free pickles. • Check the labels for carbohydrates and serving size. Continued next page Snacks Pepperoni slices, Pork Rinds, Ham, Beef, Turkey, Other meat roll-ups with cream cheese, Deviled eggs, Summer Sausage or Salami (less than 1 gram carb) RESTRICTIONS: Do Not Eat! On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars: Simple carbohydrate Avoid anything containing: – White sugar – Brown sugar – Honey – Maple syrup – Molasses – Corn syrup – Beer (contains barley malt) – Milk (contains lactose) – Flavored yogurts (usually have a lot of sugar) – Fruit juice – Fruit Starches: “complex” carbohydrate • Avoid these kinds of foods: – Grains (even "whole" grains), – Rice – Cereals and Oatmeal – Flour - Corn – Cornstarch – Breads – Pastas – Muffins – Bagels – Crackers – Beans and peas (pinto, lima, kidney, peas etc) – Most Root vegetables – particularly carrots, parsnips, corn, potatoes, French fries, potato chips SWEETENERS AND DESSERTS • If you feel the need to eat or drink something sweet, you should select the most sensible alternative sweetener(s) available. • Available alternative sweeteners are: – Splenda (sucralose), – Nutra-sweet (aspartame), – Truvia (stevia/erythritol blend), – Sweet ‘N Low (saccharin). IMPORTANT TIPS AND REMINDERS • The following items are NOT on the diet:– Sugar– Bread– Cereal– Flour-containing items – Fruits, juices– Honey– Whole or skimmed milk– Yogurt– Canned soups– Dairy substitutes – Sweet condiments and relishes FATS AND OILS • All fats and oils, even butter, are allowed. Some oils are better for cooking • Coconut oil, butter, or lard is recommended for cooking as these are most stable at high temperatures • Olive oil is recommended for cold dressings. • Avoid margarine and other hydrogenated oils that contain trans fats – they are not healthy. • For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. • Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less. • Avoid “lite” dressings, because these commonly have more carbohydrate. Chopped eggs, bacon, and/or grated cheese may also be included in salads as a fat source • Natural unprocessed fats, in general, are important to include, because they taste good and make you feel full. • You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. • Do not attempt to follow a low-fat diet! Quantities • Eat when you are hungry; stop when you are full. • The diet works best on a "demand feeding" basis—that is, eat whenever you are hungry; try not to eat more than what will satisfy you. • Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably. • Do not eat everything on your plate just because it's there. On the other hand, don't go hungry! • You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings. • It is recommended that if you are hungry you start your day with a nutritious low-carbohydrate meal. • Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.