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What to Eat


What to Eat

 

Start out by eating 20 carbs, per day.  You can eat all the meat you want, eggs, 4 ounces of cheese, three cups of salad vegetables or two cups of salad and 3/4 cups of low carb cooked or steamed vegetables a day.  This strict regiment should be adhered to for two weeks to get your body to metabolize like it should.  Then you can start adding on 5 carbs (per day), per week, until your weight loss stops.  Keep track of the amount of carbs you are consuming so you know when your body stops losing weight.  In a short time you will automatically know what you can and cannot eat to stay within the proper number.  You can expect to lose 10-14 pounds in the first two weeks.  In the evenings, munch on vegetables, salami, Slim Jims, or Beef Jerky, sunflower seeds.


In a few short days you will begin to feel a higher energy level.  Because you will not be consuming high carbs (sugar and starches), your insulin level will not be peaking and dropping so you will not experience the cravings you have in the past.  As your body adjusts, you will not need the same amount of food you use to in order to feel full.  In this short period of time your body will learn to eat the fat on your body instead of the fat you consume in bad carbohydrates, thus you lose weight and drop blood levels. 


Drink fluids that have an artificial sweetener in them.  Decaffinted coffees and teas are okay.  Caffine tends to keep some people from losing weight and increases blood sugar.  Start increasing carbs with nuts and berries.  To add some more variety, add 10 olives a day to your menu.  If you experience constipation from not eating enough fiber, add flax seed to your diet.   Flax seed is an inexpensive product, tastes very "nutty", can be purchased at your local grocery store and makes a delicious hot cereal by mixing 1/2 part flax seed, 1/2 part almond or another nut flour, and a package of sweetener.  Mix with hot water until the consistency of oatmeal or Cream of Wheat, and add a bit of Heavy Cream.  I put milled flaxseed in  my yogurt, on salads, and into a lot of foods that I prepare like meatloaf, stuffed cabbage, and stuffed peppers.


If you are a "bread" person, once you start to add on carbs, there are a lot of low carb breads that only have a minimal amount of carbs per slice.  A lot of new breads have come on the market and can be purchased at your local grocery store. Keep in mind that whole grain breads are also okay, provided the first ingredient listed says "WHOLE GRAIN" and you check the net carbs. You can also purchase biscuit mixes, muffin mixes, cake mixes, pizza dough, cereals, pastas, and a variety of other foods.  Although it is possible to buy the majority of foods at the grocery stores now-a-days, there are still a few items that I do purchase online.  My favorite online shopping is through www.netrition.com.  They have a great variety of pita pockets, Carbquick, crackers, and almost any type of low carb mixes for almost anything you may want, and I make sure to always have a stock of Flaxseed Tortilla chips in the house to eat with a good salsa.



BUYING LOW CARB FOODS


Even though some (certainly not all) low carb foods are a little more expensive, you will find out that you do not have to increase your monthly budget for food.  Although you may be spending a little more for flours, sugar substitutes, baking mixes and other low carb products, you will not be purchasing the high carb products that you are currently using. Because of the way low carb flours, thickeners, etc. are used, you will not have to use as much as you have up to this point when you used regular flours, sugars, and such. Fortunately in 2004 and continuing in 2006 hundreds of new products have come to the store shelves, making low carb foods easier to buy, and at much better prices.


Please read the labels carefully as a lot of low carb flours and mixes must be refrigerated in order to last longer.  Also, never purchase anything until you have subtracted the fiber and sugar alcohols. 


As your budget allows, slowly purchase all the items needed to make the "big" switch so whenever you are in the mood for something in particular, you will have the ingredients to make them.  For those of you who work and don't feel like cooking every night, set aside one evening a week or a weekend and cook several foods to freeze.  With the new lock type bags on the market, you do not have to worry about freezer burn or loss of taste.  Once you get home after a long day at work, simply throw a frozen bag into a boiling pot of water and your food will taste the same as when you made it.  There is more cooking involved if you are going to go completely low carb.


First purchases should be low carb baking mixes (Carbquick from www.netrition.com) is one of my favorites, low carb breads, heavy cream, diet Jell-O and pork rinds, if you want to try them for breading meats or for a cinnamon and sugar snack, but ground almonds (or any nut also makes a good breading).  You should then add cream cheese, low carb tortillas, cottage cheese, soy flour, almond or another nut flour, and pastas.  Always keep meats, cheeses, salad vegetables and eggs in the house.


When it comes to "munchies", you can eat a handful of most nuts, sunflower seeds, pumpkin seeds, Slim Jims, Beef Jerky, low carb tortillas chips, string cheese and a multitude of other products, including low carb candies and ice cream. There are a lot of good low carb cracker and snack recipes on the internet. Remember; however, "everything in moderation".  In a few days you will learn to gauge yourself.  For example, if you decide to have a grilled cheese sandwich and a salad for lunch, don't have a dessert until your next meal, or save it for your night time snack.  If you are a Diabetic, your night time insulin level will dictate if you can munch on raw vegetables and a dip, or one of the other more exciting snacks.

Cheating on your diet is out of the question; however, there is a difference between cheating (eating something you want in addition to your regular meals), or substituting a real desire for something by cutting down on other foods at the next meal of the day.  For example, corn on the cob is pretty high in carbs, but you can eat one ear.  If you do, take into consideration the amount of carbs in that one ear and adjust your other meals to stay within your carb range.  In other words, don't have that one ear of corn, plus a dessert or bread at the same meal.  Having that one ear of corn at lunchtime may be worth eating some plain meat and a salad and cooked vegetable, only, for dinner.


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Most stores now carry a variety of low carb foods such as:

Carb Countdown or Hood's milk
Dreamfield Pasta
Kellogg's Special K
Carb Monitor Hamburger Helper
Reduced carb orange juice
Various bars
Atkins cereal
Shake mixes
Russell Stover's chocolate candy
Salad dressings
Peanut butter
Yogurt
Chips
Steak sauces
Marinades
Whipped dressing
Spaghetti sauce
Tea mix
BBQ sauce
Carbsimple pancake, bread, and cornbread mixes
Shakes
Crystal Light drink
Ice creams, popsicles, and other ice cream desserts
Low carb beer
Frito-Lay snacks
Low Carb potatoes
Heinz ketchup
Low carb orange juice
Betty Crocker dessert mixes
Slim Fast dinners
Laura's Lifestyle frozen meals
Entemman's low carb desserts
Kraft products
Stouffer's Lean Cusine frozen dinners
Low carb pizzas

CARB COUNT

Atkins Bread, 6 carbs per slice
LaChoy Bean Sprouts, 2 carbs per 2/3 cup
Chop Seuy Vegetables, 2 carbs per 1/2 cup
Won Ton Soup, 6 carbs per 1/2 cup
Bamboo Shoots, 1 carb per 1/2 cup
Baby corn on the cob, canned, 0 carbs - 1/2 cup
Coconnut Milk, 3 carbs per 1/3 cup
Green Beans, 3 carbs per 1/2 cup
Sliced canned carrots, 4 carbs per 1/2 cup
Collard Greens, canned, 2 carbs per 1/2 cup
Kale Greens, canned, 2 carbs per 1/2 cup
Spinich, canned, 2 carbs per 1/2 cup
Sauercraut, 0 carbs per 2 tbsps
Sliced Beets, 6 carbs per 1/2 cup
Mushrooms, 2 carbs per 1/2 cup
Artichoke Hearts, 2 carbs per 1/2 cup
Salsa, 2 carbs per 2 tbsps
Jalapeno Peppers, 1 carb per 3 tbsps
Chocolate Syrup, 4 carbs per 2 tbsps
Pork Rinds, 0 carbs per serving
Chicken gravy, 4 carbs per 1/4 cup
Beef gravy, 3 carbs per 1/4 cup
Turkey gravy, 3 carbs per 1/4 cup
Beef broth, 0 carbs per 1 cup
Chicken broth, 1 carb per 1 cup
Spam, 1 carb per 2 oz
Pizza Sauce, 3 carbs per 1/4 cup
Canned Salmon, 0 carbs per 1/4 cup
Carb Smart Ice Creams, 4 carbs per 1/2 cup
Carb Smart Klondike Ice Cream Bars 5 carbs per 1 bar
Diet Jello, 0 carbs per 1/2 cup
Lucky Leaf Pie Fillings, 6 carbs per 1/3 cup
Variety of Artificial Sweeteners
Vermont Pancake Syrup, 1 carb per 1/4 cup
Half and Half, 1 carb per 2 tbsps
Heavy Cream, 0 carbs per 1 tbsps
Soy Milk, 7 carbs per 1 cup
BBQ Dipping Sauce, 3 carbs per 1 tbsp
Real Bacon Bits, 0 carbs
Whipping Cream, less then 1 carb per 2 tbsps.

Artificial brown sugar
Bob's Red Mill Soy flour
Hodgson Mill Flax Seed & Vital Wheat Gluten
HoneyTrees imitation honey, 3 carbs per 1 tbsp
Hood's Chocolate Milk, 2 carbs per 8 oz
Hood's Regular Milk, 3 carbs per 8 oz
Sorbee Maple Syrup, 0 carbs per 1/4 cup
Ramon Noodles, 12 carb per 1/2 package
Kellog's Special K cereal, 9 carbs per 3/4 cup
Sliced canned carrots, 3 carbs per 1/2 cup
Pink Salmon, 0 carbs, 1/3 cup serving
Athen's BBQ Sauce, -1 carb per tablespoon
Food City powdered potatoes, 15 carbs per 3/4 cup
Betty Crocker Hamburger Helper, 17 carbs per 1 cup
Weight Watcher's Smart Ones frozen dinners: They have two dinners with 7 and 8 carbs per dinner
Carb Smart Ice Cream Bars, 5 carbs per bar
Carb Smart Fudge Bars, 3 carbs per bar
Carb Smart Ice Cream, 4 carbs per 1/2 cup
Dreamfield Pasta, several kinds, 5 carbs per serving
Bella Vista Rotini pasta, 10 carbs per 1 cup dry
Alfredo Sauce that only has 4 carbs per 1/4 cup
Roger's Garlic Parmesan Sauce that has 3 carbs per 1/4 cup

As I come across new food items, I will post them to this site. If you know of any products you would like to share with others, please e-mail us and we will include it in our site.


 

Be creative and come up with your own substitutions and then share them with the rest of us.  Remember:  "Nothing ventured, nothing gained" and "You are what you eat".


 

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