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A low-carbohydrate nutritional approach has a natural appetite reduction effect
to ease you comfortably into the consumption of smaller and smaller quantities.
Therefore, counting calories is not required.
GENERAL EATING PRINCIPLES
‣
Eat when you are hungry and stop
when you are comfortably full.
‣
You do not have to eat everything on
your plate "just because it's there."
‣
You do not have to eat if you are
not hungry. This usually happens
spontaneously after a few weeks.
Skipping meals is acceptable as long
as you do not overeat or eat high
carbohydrate foods later due to
delayed hunger.
Overview of Eating and Suggestions
Reduce Starchy Carbs A LOT!
• Cut out the "white stuff" like bread,
pasta, rice, and potatoes.
• Cut sugar out altogether (remember
The 98 Names for Sugar).
• Cakes and cookies are a mixture of
sugar and starch that make it almost
impossible to avoid food cravings;
they just make you hungrier!
Fruit is Tricky
• Some tropical fruits like bananas,
oranges, grapes, mangoes or
pineapples have too much sugar.
• Berries are better and can be eaten
in limited amounts. Apples and
pears are also lower in sugar, but
limit to a small one.
Leafy Green Vegetables and
Salads are Fine
• Eat these daily.
• Fill your plate at mealtime by
substituting veggies such as
broccoli or cauliflower for your
potatoes, pasta, or rice.
Eat Healthy Proteins
• Non-processed meats, eggs, and
fish are fine and can be eaten freely.
• Plain full fat yogurt makes a good
breakfast with nuts and a few berries.
• Highly processed lunch meats are
not as healthy and should only be
eaten in moderation.
