This is the slow-start method. If you fall into any of the following
categories, you would be well advised to follow this Method to
begin your low-carb diet.
• If you are over 50
• If you already have one or more degenerative diseases
such as diabetes or heart disease
• If you started originally with Method 2 and had poor results
or undesired symptoms
• If you are the type of person who likes to start things
slow and easy
Two Week Primer
If you are like most people, your typical daily intake of carbohydrates
can be as high as 400 grams or more. On the slow-start method,
we need to bring this down to no more than 100 grams per day for
the first two weeks of your diet.
So, for the first two weeks, plan meals containing about 30-35
grams of carbs each, enough protein to add up to your estimated
protein requirement, and the rest of your daily calories should
come from fat sources. Eat as much as you want, until you are
no longer hungry, but not stuffed. Also, drink at least 64 ounces
of water every day--more if you are seriously overweight.
You may or may not lose weight during this primer period. But
you should at least have started feeling better. Once the first
two weeks are over, you can skip to the next two-week period.
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The Next Two Weeks
During this period, you must restrict your carbohydrates to no
more than about 30 grams per day.
You may eat anything listed on the "Allowed Foods" list
in the Food Guidelines section of The Low-Carb Pavilion. Stay
away from all foods in the "What's Generally Not Allowed"
and "What's Never Allowed" sections.
It will be very helpful to purchase one of the carbohydrate gram
counters. These are small booklets that have an extensive listing
of foods and their carbohydrate content.
During this period, it is also important to begin a daily regimen
of taking vitamin and mineral supplements. It is also advisable
to take a daily supplement of fiber.
You can purchase a good brand of multiple vitamins that have greater
than 100% USDA recommended dosages. Make sure they contain relatively
high dosages of the minerals chromium and selenium, too.
Get your fiber from psyllium husks. These can be purchased at
a health food store or online. You may use sugar-free Metamucil,
or other similar brands, but even the sugar-free variety contains
some carbs in the form of maltodextrin. (See Hidden Carbs section.)
Things to know!
First, don't expect to lose weight consistently all the time.
You will go through periods of time when your weight loss will
slow down, stop, or even reverse. These are generally temporary
situations. Just be patient!
It is also a fact that tobacco can cause a problem with your weight
loss efforts. Tobacco increases insulin resistance and also increases
the likelihood of yeast growth, which can stall your diet.
If your weight loss stalls out for more than four weeks, you are
on a legitimate plateau. But, don't worry, there are things you
can do to jump start your weight loss again.
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