Diet of the week…Happy Easter

This may sound crazy but we’ve decided to do low carb for our next diet. I myself, know that my sweet tooth is out of control and I think that it’s time to reign it in again, considering that I’ve eaten 2 Easter bunnies while typing this…so this might just be the answer. I’m not going to say that this is the insanely popular low-carb diet that starts with an A but I will say the principals will be the same. So, for 1 week we will be following this diet to see if it works, see how we feel physically,mentally and emotionally and of course we want to see if the number on the scale drops and if our jeans fit better.

Here’s the skinny on the plan!

All fish including:

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout
  • Cod
  • Halibut

All fowl including:

  • Cornish hen
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey
  • Ostrich

All shellfish including:

  • Clams
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid
  • Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

  • Bacon*
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs in any style, including:

  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled

Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

  1. Butter
  2. Mayonnaise – make sure it has no added sugar
  3. Olive oil
  4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
    • Canola*
    • Walnut
    • Soybean*
    • Grape seed*
    • Sesame
    • Sunflower*
    • Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

Sucralose, saccharine or stevia – one packet equals 1 gram of net carbs

Beverages

  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Flavored seltzer (must say no calories)
  • Herb tea (without added barley or fruit sugar added)
  • Unflavored soy/almond milk
  • Water – at least eight 8-ounce glasses per day including…
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day
* Limit cream (heavy or light) to 3 TBSP or 1.5 fl oz per day

Cheese

 SERVING SIZE

NET COUNT™

Parmesan, grated

1 TBSP

.2

Goat, chevre

1 oz

.3

Bleu cheeses

2 TBSP

.4

Cheddar

1 oz

.4

Gouda

1 oz

.6

Mozzarella, whole milk

1 oz

.6

Cream cheese, whipped

2 TBSP

.8

Parmesan, chuck

1 oz

.9

Swiss

1 oz

1.0

Feta

1 oz

1.2

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.

Foundation Vegetables

 

SERVING SIZE

NET COUNT™

Alfalfa sprouts (raw)

1/2 cup

0

Chicory greens (raw)

1/2 cup

.1

Endive (raw)

1/2 cup

.1

Escarole (raw)

1/2 cup

.1

Olives, green

5, each

.1

Watercress (raw)

1/2 cup

.1

Arugula (raw)

1/2 cup

.2

Radishes (raw)

1, each

.2

Spinach (raw)

1/2 cup

.2

Bok choy (cooked)

1/2 cup

.4

Lettuce, average (raw)

1/2 cup

.5

Turnip greens (cooked)

1/2 cup

.6

Heart of palm

1, each

.7

Olives, black

5, each

.7

Radicchio (raw)

1/2 cup

.7

Button mushroom (raw)

1/2 cup

.8

Artichoke (marinated)

1, each

1

Celery (raw)

1 stalk

1

Collard greens (cooked)

1/2 cup

1

Pickle, dill

1, each

1

Spinach

1/2 cup

1

Broccoli rabe (cooked)

1/2 cup

1.2

Sauerkraut (drained)

1/2 cup

1.2

Avocado, Haas

1/2 fruit

1.3

Daikon radish, grated (raw)

1/2 cup

1.4

Red/white onion, chopped (raw)

2 TBSP

1.5

Zucchini (cooked)

1/2 cup

1.5

Cucumber, sliced (raw)

1/2 cup

1.6

Cauliflower (cooked)

1/2 cup

1.7

Beet greens (cooked)

1/2 cup

1.8

Broccoli (cooked)

1/2 cup

1.8

Fennel (raw)

1/2 cup

1.8

Okra (cooked)

1/2 cup

1.8

Rhubarb (raw)

1/2 cup

1.8

Swiss chard (cooked)

1/2 cup

1.8

Asparagus (cooked)

6 stalks

1.9

Broccolini (cooked)

3, each

1.9

Bell pepper, green, chopped (raw)

1/2 cup

2.2

Sprouts, mung bean (raw)

1/2 cup

2.2

Eggplant (cooked)

1/2 cup

2.3

Kale (cooked)

1/2 cup

2.4

Scallion, chopped (raw)

1/2 cup

2.4

Turnip (cooked)

1/2 cup

2.4

Tomato, small (raw)

1, each

2.5

Jicama (raw)

1/2 cup

2.6

Portobello mushroom (cooked)

1, each

2.6

Yellow squash (cooked)

1/2 cup

2.6

Cabbage (cooked)

1/2 cup

2.7

Green beans (cooked)

1/2 cup

2.9

Bell pepper, red, chopped (raw)

1/2 cup

3

Leeks (cooked)

2 TBSP

3.4

Shallots, chopped (raw)

2 TBSP

3.4

Brussel sprouts (cooked)

1/2 cup

3.5

Spaghetti squash (cooked)

1/2 cup

4

Cherry tomato

10, each

4.6

Kohlrabi (cooked)

1/2 cup

4.6

Pumpkin, mashed (cooked)

1/2 cup

4.7

Garlic, minced (raw)

2 TBSP

5.3

Snow peas (cooked)

1/2 cup

5.4

Tomato (cooked)

1/2 cup

8.6

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure salad vegetables raw.

Salad garnishes

 

SERVING SIZE

NET COUNT™

Crumbled bacon

3 slices

0

Hard-boiled egg

1 egg

.5

Sautéed mushrooms

1/2 cup

1.0

Sour cream

2 Tbsp

1.2

Grated cheeses

(see above carb counts)

Herbs and spices

 

SERVING SIZE

NET COUNT™

Basil

1 TBSP

0

Cayenne pepper

1 TBSP

0

Cilantro

1 TBSP

0

Dill

1 TBSP

0

Oregano

1 TBSP

0

Tarragon

1 TBSP

0

Parsley

1 TBSP

.1

Chives (fresh or dehydrated)

1 TBSP

.1

Ginger, fresh, grated

1 TBSP

.8

Rosemary, dried

1 TBSP

.8

Sage, ground

1 tsp

.8

Black pepper

1 tsp

.9

Garlic

1 clove

.9

Make sure herbs and spices contain no added sugar.

Salad Dressings

 

SERVING SIZE

NET COUNT™

Red wine vinegar

1 TBSP

0

Caesar

2 TBSP

1

Ranch

2 TBSP

1.4

Lemon juice

2 TBSP

2.0

Bleu cheese

2 TBSP

2.3

Lime juice

2 TBSP

2.4

Balsamic vinegar

1 TBSP

2.7

Italian, creamy

2 TBSP

3

Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

So that’s the acceptable foods list-I don’t eat bacon or meat or any dairy so this plan will be modified to fit that as a vegetarian. Wish me luck…I have a feeling I may need it!

salad-791891_640

Do you think those are French fries or carrots?…hoping for French fries…

 

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