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I have been losing weight for the last 10 years...using lower calorie intake/lower
fat, but then i seemed to not lose anymore. I found low-carbing about
4 years ago. I lost 50 lbs in 2 months and started nursing school again. I dropped
off the plan and gained 25 of it back. I restarted the low-carb thing again this spring and
lost 40 lbs in 2 months, still maintaining at 160. Total down, 220 lbs!
--Jonalisa I've been doing this for 16 months and have lost so far 74 pounds. I'm working on losing another 40. I can't say enough good about the low carb way of eating. It's been a Godsend to me in more ways than just the weight loss. This includes the horrible monthly mood swings I used to get. I now am on an even emotional keel all the time. How wonderful to feel happy all month! Low carbing has allowed me to be in control of what I eat - something I thought I'd never be able to do. Seeing, smelling, hearing about a food item used to cause intense cravings for that item. Now those circumstances don't cause even a slight desire for the food. I feel like a new person since I started on the low carb way of eating - in control and happy. I can do things I couldn't do 74 pounds heavier. I can ride a bike with my daughter, fit in an airplane seat, go hiking. I'm infinitely more confident in myself, both at personally and professionally. I'm on a new ride now in life and the result is a new, healthier, happier me! --Nicole K. |
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Low-Carb Eating Plan
Mix-n-Match Menu Table
Here is a generalized daily menu plan for continued weight-loss. See the grouped food lists below the menu for reference...
Breakfast --
- As much as you want of any two items in group A
- One slice of whole grain toast*
- Decaf coffee with cream
Lunch --
- As much as you want of one item from group A
- 1/2 cup of any item in group B
- A diet beverage
Snack --
- 1 oz of any item in group C
Dinner --
- As much as you want of any 2 items in group A
- 1/2 cup of any item in group B
- 1 slice of whole grain bread*
- 3 strawberries dipped in cream cheese, or 1/4 cup raspberries for dessert
- A diet beverage
Late Snack --
- 1 oz of any item in group C, or...
- A stick of celery spread with cream cheese, or dipped in ranch dressing
- -OR- 1/2 cup cantalope*
*These items may be eaten only by those who choose not to maintain a ketogenic diet. They contain too many carbohydrates to allow most people to remain in ketosis.
GROUP A
Main CoursesGROUP B
Side DishesGROUP C
SnacksBEVERAGES Beef Cuts
Ground Beef
Pork Products
Poultry
Fish or Seafood
Eggs
Cheeses
Leafy Vegetables
Lettuce
Tomato
Green Beans
Cabbage
Brussels Sprouts
Cauliflower
Broccoli
Asparagus
Celery
Avocado
Cucumber or Pickles
Turnips
Squash
Cottage Cheese
Pork Rinds
Macadamia Nuts
Pecans
Almonds
Walnuts
Real Bacon Bits
Cream Cheese
- OR -
Protein Shake
Low-Carb Diet Bar
Water
Diet Root Beer
Decaf Coffee
Decaf Tea
Sugar-Free Tang
Crystal Lite
Diet-Rite Cola
Club Soda
Clear Broth
Other diet drinks
See Food Guidelines for a more complete listing of allowed and not-allowed foods. You may substitute a large chef salad with ranch or blue cheese dressing for the lunch items. You may use heavy whipping cream in your coffee and one pack of artificial sweetener. Splenda® is the best sweetener. Meats may be fried, broiled, baked, or grilled with no breading or batter. Eggs may be served any style or as an omelet. Fry eggs in butter or olive oil. Flavor vegetables with butter or bacon drippings. Limit consumption of cheese to no more than 6 ounces per day.
| DISCLAIMER: The material on this website is for informational purposes only and should not be construed as medical advice. Do not use the information as a substitute for medical care or treatment by a licensed health care professional. This web site is not intended to provide or confirm a diagnosis nor is any claim made as to therapeutic efficacy. No claims here have been evaluated by the Food and Drug Administration. |
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