- Controlling carbohydrate intake stabilizes blood-sugar levels, producing diverse and favorable physical effects. You will achieve these benefits by switching to the slower burning fuel found in proteins and fats.
- Typical results of these changes are a decrease in appetite, reduced sugar cravings and dramatic increases in energy.
As you jump-start your weight loss, remember that carbohydrate intake during Induction should be no more than 20 grams a day in the form of vegetables and other acceptable food choices. In this phase, you will be eating no breads, sugars, grains, potatoes, rice, pastas or fruits. Once your carbohydrate intake goes below a certain threshold, you will primarily burn your body fat for fuel. Since your body stores enough carbohydrate reserve to fuel it for approximately forty-eight hours, it will take that ling for the process to start. You may feel hungry and out-of-sorts for the first two to three days. Be patient and persist.
- Eat three meals a day. Stabilizing the blood sugar is the basic tool of controlled carbohydrate weight loss, and to achieve this you should not go longer than six waking hours without eating acceptable food. You can, however, eat four or five smaller meals a day, so long as you don’t exceed 20 grams of carbohydrates.
- You are permitted to eat liberal amounts of eggs, meat and fish, wild. Eat until you feel full, but do not gorge.
- Liberal amounts of fats and oils are permitted. This includes butter, olive oil, and any oil that is liquid at room temperature. (Consume no hydrogenated oil or other trans fats- including margarine.)
- Herbs and spices are permitted as long as they do not contain sugar.
- Cheese (aged full-fat, firm, and soft, semi-soft) is limited to three to four ounces daily.
- You may have up to three cups salad vegetables each day. This includes all leafy green vegetables, mushrooms, celery, radishes, green peppers, and cucumbers.
- Other vegetables lows in carbohydrate are limited to one cup daily. (If you have a cup of these veggies, consume only two cups of salad vegetables.)
You may also include the following items in your daily carb count:
- Olives (up to twenty)
- Avocados (up to half a small avocado)
- Lemon/Lime juice (two to three tablespoons)
- Cream (heavy, light or sour, two to three table-spoons)
- You must drink at least eight 8-ounce glasses of pure water daily. This can be filtered, mineral or spring water (not seltzer). You may also have unlimited amounts of herbal tea (without sugar), but these do not count toward your total of eight glasses.
- Drink only decaffeinated coffee and tea and use only acceptable sweeteners.
- Alcohol is not permitted in any form.
- Treat aspartame (NutraSweet® or Equal®) with caution. Avoid whenever possible, This includes products sweetened with this ingredient, such as diet sodas. Check labels on other products that purport to be low or controlled carb.
- You may use up to three packets of sucralose (Splenda®). (More and products being made with splenda® so if use those grams in your tally also.)
Exclude the following items entirely:-
Sugar (in any form, including corn syrup, honey and maple syrup)
Yogurt (Cream is in limited amounts)
Flour products (breads, pasta, crackers, etc)
Beans and legumes
Starchy or high sugar-containing vegetables (potatoes, yams, corn, peas, parsnips, beets, carrots).
Sweet condiments (such as most ketchups, barbeque sauce.
When eating out be careful that you’re not consuming “hidden” carbohydrates in sauces or breaded products.
Unless you are physically unable to do so, exercise every day, even if it’s just a walk around the block. This is an important part of the program in all phases and will certainly increase the rate at which you lose weight.