Low Carb Links - > Atkins, IR, SugarBusters, Zone, Etc

[healthgurl]

Atkins - CLICK BELOW FOR FREE ATKINS PROFILE

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<a href="http://click.linksynergy.com/fs-bin/click?id=U7zr3CUR89o&offerid=57929.10000097&type=3&subid=0" >Atkins diet - facts by eDiets</a><IMG border=0 width=1 height=1 src="http://ad.linksynergy.com/fs-bin/show?id=U7zr3CUR89o&bids=57929.10000097&type=3&subid=0" >
How to do Atkins - all 4 phases (http://atkins.com/howto/)
www.AtkinsCenter.com
www.AtkinsFriends.com
www.lowcarb.ca
www.atkinsdietbulletinboard.com
www.atkinsdietalert.org

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Insulin Resistance Diet


SugarBusters


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Zone - CLICK BELOW FOR FREE ZONE PROFILE

<a href="http://click.linksynergy.com/fs-bin/click?id=U7zr3CUR89o&offerid=57929.10000035&type=4&subid=0"><IMG width="234" height="60" alt="Lose Weight with the ZONE 234x60" border="0" src="http://www.ediets.com/ads/banners/smweekly2_zone.gif"></a><IMG border="0" width="1" height="1" src="http://ad.linksynergy.com/fs-bin/show?id=U7zr3CUR89o&bids=57929.10000035&type=4&subid=0">

<a href="http://click.linksynergy.com/fs-bin/click?id=U7zr3CUR89o&offerid=57929.10000098&type=3&subid=0" >Zone diet - Facts by eDiets</a><IMG border=0 width=1 height=1 src="http://ad.linksynergy.com/fs-bin/show?id=U7zr3CUR89o&bids=57929.10000098&type=3&subid=0" >
www.zoneperfect.com
www.DRsears.com
www.zonehome.com
Debunking the Zone Diet (www.vegsource.com/attwood/zone.htm )
http://weightloss.about.com/cs/thezone

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SouthBeach Diet
South Beach Diet Controversy (http://heartdisease.about.com/cs/otherriskfactors/a/southbeach.htm)

[Linda]

Q. What is the South Beach Diet?

A. Dr. Arthur Agatston is a cardiologist based in south Florida. Several years ago, he developed a diet for his chronically overweight heart patients.

Soon, thanks to his patients' excellent results, Dr. Agatston's diet became all the buzz in Miami.

In 2003, The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss hit the shelves and that regional buzz spread nationwide. The likes of Bill Clinton and Bette Midler have sung the diet's praises, as well as scores of other successful "South Beachers".

The South Beach Diet focuses on reducing the number of "bad carbs" one consumes, while encouraging "good carbs and good fats". Highly processed foods like baked goods and soft drinks are examples of the "bad carbs".

In order to properly follow the plan, you use food lists that are included in the first phases of the diet. These lists tell you which foods to avoid and which to incorporate into your meals. You can easily create your own menu using foods from these lists. There are also a number of recipes included in the plan.

South Beach is sometimes referred to as a "kinder" or less-strict version of Atkins, but it is actually quite a bit different. The main similarity between the two diets is both consist of an introductory two-week period. As with the Induction phase on Atkins, Phase 1 of South Beach is quite a bit more stringent than the last two phases -- they consist of continued weight loss and maintenance.

~ Jennifer R. Scott

http://weightloss.about.com/cs/southbeachdiet/f/

Other South Beach Diet links:

http://www.prevention.com/cda/feature2002/0,2479,s1-6267,00.html

http://www.southbeach-diet-plan.com/forum/index.php

http://bestbrand.allrecipes.com/southbeachdiet/default.asp

http://www.3fatchicks.com/forum/forumdisplay.php?f=114

Link to FAAS post about revisions to the SB diet since the book was published:

http://www.fitatanysize.com/forums/showthread.php?s=&threadid=1872&forumid=12

[Linda]

Here is a link where you can order the book and view sample pages:

http://www.amazon.com/exec/obidos/ASIN/0809224275/soulcysterscom/102-3368504-0631301

An explanation of the IR diet:

The Insulin Resistance Diet

Plan's name: The Insulin Resistance Diet

Book(s): The Insulin-Resistance Diet : How to Turn Off Your Body's Fat-Making Machine .

About the author: Cheryle R. Hart. M.D. is the founder of the Wellness Workshop, a medical weight-loss clinic in Washington. She was the associate clinical professor of medicine at the Mayo Clinic and the University of Washington Medical School. She specializes in bariatrics. Her clinic address the four main aspects of what she considers to be successful weight management: medical, nutritional, fitness education and emotional support.

Mary kay Grossman, R.D She is the nutritional adviser for the Wellness Workshop. Discovered that she too suffered from Insulin Resistance when she began to formulate menus and plans for her patients. This plan enabled her to finally lose weight seven years after the birth of her child.

Basic Philosophy: According to the authors, it is not carbohydrates that cause weight gain, but lack of protein and an excess of carbohydrates consumed in one sitting. Therefore, the authors recommend that carbs and protein be consumed in the ratio of 15g:7g. The maximum amount of carbohydrate allowed per meal or snack is 30g, and this must be balanced with at least 14g of protein. This concept is referred to as "linking and balancing" in that all carbs are linked with protein and balanced in this specific ratio.

The authors endorse the low fat hypothesis, so the plan dictates that low fat protein such as poultry, fish and low fat dairy products be used mainly as protein sources. Red meat can only be consumed 2 or 3 times a week. The plan counts beans and milk as proteins.

All vegetables with the exception of corn and potatoes can be eaten freely on the diet. Avocados and olives must be limited however due to their high fat content. Apples, cherries, peaches, plums and grapefruit do not need to be linked and balanced with protein, but are confined to no more than a half cup serving every 2 to 3 hours.

No more than 32g of carbs may be consumed within 2 hours. If one consumes more than this then the excess is stored as fat. This concept is known as the 2 hour fat window. Protein, however can be eaten at any time
Exercise is strongly endorsed
Critical of ketogenic diets

By the numbers: : Fat:20-30%, Protein: 20-30% Carbohydrate: 40-60%. Fats and Oils: Keep fats to a minimum, include some good fats. High-Carbohydrate Foods :Eat no more than 2 servings at any one time. Eat at least 2 fruits servings daily. High-Protein Foods: Eat at least 8 servings a day. Include 2 to 5 servings of dairy foods. Vegetables: Consume Freely, but eat at least 3 servings a day

Method: N/A

Typical menu:

Breakfast :egg on toast, yogurt with cereal, milk with cereal
Lunch: Sandwich with meat and low fat cheese, grilled chicken salad , beef soup with a potato
Dinner: Lean meat with a potato and vegetables, lentil pilaf with low fat cheese, pasta with meatballs and a green salad
Emphasis: Emphasis on: Fat and Protein. Can be difficult to find low fat protein sources if you do not wish to include milk and beans as true protein sources.

Unique Fatures: Resembles a diabetic diet. No foods are banned which makes this plan very livable. Suitable for vegetarians. Treats are recommended up to 2 or 3 times a week. This may lead people down the slippery slop if they "treat" themselves to foods they are actually addicted to such as sugar.

May not work for those who are very sensitive to carbohydrates. Proscribes to the low fat theory, so is more likely to be accepted by the mainstream medical establishment.

Summarized by: Scarlet


Copyright © 2000-2003 Atkins Diet & Low Carbohydrate Weight-Loss Support at www.lowcarb.ca;

[mocha_princess1]

Heeyyyyyyyyy,

how come you posted The Evil Dr. Barnard's site in your list?? :confused: That guy and his little minions---the physician's for responsible medicine---HATE low carb plans; even SB!! I hate that guy. He is the biggest whiner. Like every illness or problem is because of low carb dieting----yeah, RIGHT. He's an idiot. :mad:

[Linda]

Link where you can buy the book and look inside of it:

http://www.amazon.com/exec/obidos/tg/detail/-/1558746803/102-3368504-0631301?v=glance

Description and review from Amazon.com:

From her work with insulin-resistant patients with Type II diabetes, Dr. Schwarzbein concludes that low-fat diets cause heart attacks, eating fat makes you lose body fat, and it's important to eat high-cholesterol foods every day. Picture cardiologists and dieticians tearing their hair out and overweight people cheering as they dive into Eggs Benedict with sausage.
According to Schwarzbein, the high-carbohydrate, low-fat, moderate-protein diet that most dieticians and disease-prevention organizations recommend is the culprit that turns people into diabetics, makes them age faster and get degenerative diseases, and keeps them fat and unhealthy. She supports her theory with case studies of people who were sick and miserable on high-carbo, low-fat diets and who sprang to life when they "balanced" their diets with more fat and protein. Schwarzbein recommends avoiding "man-made carbohydrates"--processed carbs--in favor of those you could "pick, gather or milk." She instructs patients to eat "as much good fat as their body needs": eggs, avocados, flaxseed oil, butter, mayonnaise, and olive oil. Sorry, but fried foods and hydrogenated fats are "bad fats," or "damaged fats," as Schwarzbein calls them. You can eat as many eggs a day as you want on this plan, plus meat (even sausage--as long as it's nitrate-free--and pâté), saturated fat, cream, and nonstarchy vegetables. The book includes a four-week meal plan and about 15 recipes.
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Rules for the "healing phase":

The Rules to the Schwarzbein Principle
This is your course of action:
Healing: In the healing phase of the diet are five steps. The time you spend on the healing phase is determined by your health. This part is not meant for the rest of your life.

You will eliminate sugars, chemicals, and drugs in addition to reducing your carb levels. By reducing your carb storage levels, your cells will begin to heal.

Basic guidelines:

Don't skip meals
Eat real food that you could, in theory, pick, gather, milk, hunt or fish.
Choose foods from the 4 nutrient groups at each meal
Taper off stimulants (caffein, alcohol)
Avoid drugs (over the counter, street, some prescriptions)

http://www.lowcarbing.com/llc/schwarzbein/rules.htm

Other links:

http://www.schwarzbeinprinciple.com/pgs/home.html

http://www.lowcarbfoodideas.com/schwarzbein-principle.html

[Linda]

Link where you can buy the book and view sample pages:

http://www.amazon.com/exec/obidos/tg/detail/-/0451173392/102-3368504-0631301?v=glance

Explanation and review of the plan:

The Carbohydrate Addict's Diet

Plan's name: The Carbohydrate Addict's Diet

Book(s): The Carbohydrate Addict's Diet [Copyright 1991] The Carbohydrates Addict's LifeSpan Program "A Personalized Plan For Becoming Slim, Fit, and Healthy In Your 40s, 50s, 60s, and Beyond" [Copyright 1997]
By: Dr's. Richard F. and Rachael F. Heller

About the author: N/A

Basic Philosophy: According to the Heller's research, many carbohydrate addicts produce too much insulin. This excess insulin creates hunger and causes the body to store fat. This program is designed to reduce hunger and carbohydrate cravings - thus achieving weight loss - by controlling your insulin. Controlling insulin is accomplished by controlling the amount, type and timing of carbohydrates that are consumed during the course of the day.

By the numbers: : Two low-carb meals, and a third reward meal.

Method: : Two meals during the course of the day are of specifically listed low carbohydrate foods. The third meal of the day - the "reward" meal - includes carbohydrates. However, the reward meal is to include a pre-meal "craving reducing" salad and equal portions of protein, vegetable and carbohydrate-rich food [including any dessert you may desire]. Also, the reward meal must be consumed in its entirety within one hour.

Typical menu: N/A

Unique Fatures: Pros: No induction period. No weighing or measuring of foods and no counting of carbs; just a simple list of "Craving-Reducing Foods" that are permitted during the course of the day [excluding the "reward meal"].

Con's: Some persons may have trouble holding back on the reward meal until they become adapted to the diet. The reward meal is not a permitted "binge"; it has specific guidelines that must be adhered to if the diet is to work.

Misc: Includes Carbohydrate Addiction test, information on carb triggers, reasons for and possible solutions to weight reduction stalls, additional weight-loss options that may be added to the basic plan and sample menus and recipes. Low fat options are included for those who must limit the fat in their diet.

In addition, the Hellers are totally opposed to being in Ketosis. They feel it is harmful and should be avoided by eating enough carbs.

http://www.lowcarb.ca/atkins-diet-and-low-carb-plans/cabohydrate-addicts.html

Link to main webiste:

http://www.carbohydrateaddicts.com/

[Linda]

Link where you can buy the Curves: Permanent Results Without Permanent Dieting book:

http://www.amazon.com/exec/obidos/tg/detail/-/0399150617/102-3368504-0631301?v=glance

Curves provides different diet plans for different body types. There is a "calorie-sensitive" eating plan and a "carbohydrate-sensitive" eating plan. The book explains the symptoms of carbohydrate sensitivity, and has two tests to determine if you need to be counting calories or carbs. It is explained why carbohydrates can be so bad for you, and how there is a new epidemic of insulin resistance that is causing an alarming increase in Type II diabetes. In order to be liberated from fat-storage mode, it's important to eat an adequate amount of protein, so there's a great deal of information about protein, how it aids muscle, and why drinking lots of water is important. The book outlines the carbohydrate-sensitive eating plan, and includes a 25 page meal plan for every day of the week, for 5 weeks. The meal plan also provides a calculation for carbs and calories for each and every portion.

Link to Curves Diet message board:

http://www.curvesforum.com/forum/viewforum.php?f=6&sid=8acf8d2e1c3b95db67d2842dba26c53c

[Linda]

Link where you can buy the book and look inside of it:

http://www.amazon.com/exec/obidos/tg/detail/-/0553574752/102-3368504-0631301?v=glance

The Protein Power plan involves lower carbohydrate, adequate protein and healthy fat choices. The plan is divided into three main stages: Phase I, Phase II and Maintenance levels. The goal is to lower and control insulin levels by decreasing the intake of carbohydrates. When carbohydrates are broken down by digestion, they become simple sugars and get absorbed into the blood stream. This causes the hormone insulin to be released. Chronically elevated insulin levels are a major risk factor for obesity, hypertension, high cholesterol, heart disease, gout, reflux, iron overload and sleep apnea.

Phase I is the first level and everyone should start here for at least 7-10 days. Phase I will help the body become more efficient at burning fat. Phase I consists of eating the proper amount of protein eating no more than 30 grams of effective carbohydrates per day, choosing from healthy fat choices and drinking at least 2 quarts of water each day. This phase requires supplemental intake of magnesium and potassium to replace electrolytes that may be lost during this phase. You can stay at phase I level until you reach your goals, or if you are one who just feels better eating a lower carbohydrate diet. You can return to Phase I as needed.

Phase II consists of maintaining adequate protein intake but increasing carbohydrate intake to about 45-50 grams a day and continuing with healthy fat choices. This is really a maintenance level for many people. Maintenance level is increasing your carbohydrates to an amount that doesn't cause you weight gain. The amount of carbohydrates varies for each individual and is partially dependent on the amount of exercise you do. As with the other levels, adequate protein intake must be maintained along with healthy fat choices.

http://lowcarbdiets.about.com/cs/proteinpowe1/f/A1101.htm

Link to main Protein Power website:

http://www.eatprotein.com/

Link to message board:

http://bbs.eatprotein.com/cgi-bin/ultimatebb.cgi

[Linda]

Link to where you can buy the book and view sample pages of it:

http://www.amazon.com/exec/obidos/tg/detail/-/0967084601/102-3368504-0631301?v=glance

Description:

Over 54% of the adult U.S. population are overweight or obese. The GO-Diet is a high monounsaturated fat, very low carbohydrate, normal protein diet plan which ensures safe weight loss without calorie restriction or muscle wasting while promoting heart healthy foods. The book is based on the research program conducted at a mojor Chicago community hospital to test it's efficacy. It is divided into 10 chapters giving the reader the background knowledge to understand why other diet programs fail, details about the diet, shopping and cooking guidelines and a variety of tasty recipes to get the reader started on a new way of life. The chapters on the scientific basis of the diet examine why the current conventional dietary advice advocating low fat and high carbohydrate diets are doomed to failure and indeed may be the cause of our current epidemic of overweight and obesity because they do not address the underlying hyperinsulinemia which may central to the development! of obesity. The GO-Diet stands on four legs. 1. Very low carbohydrate intake. 2. High monounsaturated fat intake. 3. Daily consumption of live culture fermented milk products. 4. High dietary fiber consumption. This combination promises to give the reader abundant energy while promoting a health immune system. This leads to a healthier slimmer life. The mantra of the book is "Nothing tastes like slim feels".

The authors of the book participated in a 12 weeks study conducted by a major Chicago hospital. These are some of the results they received. The study results have been accepted for publication in a peer reviewed journal and abstract on the diabetic study was submitted for presentation the coming summer.

The average weight loss was 20 pounds or 10% of participants' initial body weight . There was also an average of 5 inches lost in the waist. There was also a 50% decrease in triglycerides and the LDL cholesterol. The HDL did not change.

The Go-Diet is a very moderate low-carb diet with practically no restriction of calories (usually the calorie intake was up to 2,500.) Dieters can have 75 grams of carbohydrate a day and no more than 12 grams of carbs at any single meal. They're supposed to eat a lot of yogurt, kefir, or buttermilk. They were instructed not to be worried about the carb content in the label.

One of important points is fiber content: no less than 25 grams of fiber every day, mostly it comes with plenty of raw vegetables: 5 servings of leafy and cruciferous veggies.

http://bestlowcarbs.com/article1007.html

Link to GO Diet homepage:

http://www.go-diet.com/

[Linda]

Link where you can buy the book:

http://www.amazon.com/exec/obidos/tg/detail/-/0761131787/ref=pd_bxgy_img_2/102-3368504-0631301?v=glance&s=books

Link to homepage:

http://www.gidiet.com/

Description of the diet from its homepage:

Developed by Dr. David Jenkins, a professor of nutrition at the University of Toronto, the G. I. measures the speed at which foods are broken down by the body to form glucose, the body’s source of energy. High G.I. foods break down quickly and leave you looking for the next food fix. Low G. I. foods break down more slowly and leave you feeling fuller, longer. It is these low G.I. foods that form the core of the diet.

Most high GI foods such as those made from white flour are heavily processed where the essential nutrients have been stripped away. Conversely, low GI foods such as fruits, vegetables, nuts, legumes, whole grains, lean meat/fish and low fat dairy are rich in nutrients essential for your good health

The G.I. Diet makes all the calculations for you by listing all foods in three traffic light color categories: red light foods which you avoid if you want to lose weight; yellow light listings are foods that are to be used occasionally; and green light foods – eat as much as you like.

In short, the G.I.Diet will not let you go hungry or feel deprived. It is simplicity itself for as one journalist put it ‘if you can follow a traffic light, you can follow this diet’. Finally it will not harm your health like many of today’s diets, but rather will actually reduce your risk from heart disease, stroke, type 2 diabetes, colon and prostate cancer. With recipes, snacks ideas, pull out shopping list, pantry and dining out guides, the G.I. Diet will be the way you will eat for the rest of your life.

Sample menu:
Breakfast: Oatmeal, slice of 100% stone ground whole wheat toast
Lunch: Ham and Lentil soup, whole wheat pita half.
Supper: Chicken with long grain rice and asparagus
Snacks: Cranberry cinnamon bran muffin, Baby carrots broccoli & cucumber, Pecan Brownie and a glass of skim or 1% milk.

STOP AND GO FOODS:

Red Light: french fries, honey, bagels, cornflakes, watermelon.

Yellow Light: Corn, bananas, low fat yogurt, shredded wheat, light popcorn.

Green Light: Oatmeal, oranges, almonds, chicken, pasta.

[Linda]

Note: This diet looks identical to the GI Diet posted above, and both are similiar to the South Beach diet in that they use the glycemic index of foods. One difference though is that the Whole Foods Diet counts beans as carbs ("yellow light" food)

http://www.ttuhsc.edu/SOM/FamMed/wholefoods.html

This diet controls the intake of refined sugars or flour and encourages intake of whole, unprocessed food. It contains moderate amounts of starch, protein and fat. The Whole Foods Diet allows your nutritional needs to be supplied naturally. It is especially appropriate for persons with:

Mild to severe obesity

Elevated triglyerides

Hypertension (high blood pressure)

Glucose intolerance

As with any weight program, check with your physician before you begin, especially if you have diabetes or other medical conditions. To read more about Syndrome X, a cluster of health-related problems common to persons at risk for heart disease and Type 2 diabetes, click here.

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Follow these instructions:
Eat and drink as much of the following as you need to satisfy your hunger:
• salads and non-starchy vegetables
• whole fresh fruit (except bananas), fruit bottled or canned without sugar, sweetened with artificial sweetener if necessary
• Lean meat, including poultry, lean ham, reduced-fat bacon (e.g. turkey bacon), and reduced-fat sausages
• fish
• egg whites
• reduced fat cheese (especially cottage cheese)
• nuts as part of a main dish
• condiments (sour pickles, worcestershire sauce)
• tea, coffee, low calorie juices, diet soft drinks
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CONTROL your intake of carbohydrates:
This is the feature of the diet that will allow for your weight loss and lower your triglycerides and blood sugar, if they are elevated.
You may have 5 carbohydrate (CHO) choices per day. One CHO choice is no more than 15g ofTotal CHO per serving. One CHO choice includes:
• 1 slice of regular bread
• 2 slices of 40-calorie/slice bread
• 1/2 cup of macaroni, spaghetti, oatmeal, rice or non-sweetened breakfast cereal
• 1/2 cup of potatoes, pinto beans, lima beans, corn, black-eyed peas or green peas
• 1 small banana
• 8-12 oz. beer, 3-4 oz. wine, or 1 oz. hard liquor
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You should also consume:
• 2 cups of 1/2% or 1% milk daily; you may substitute sugar-free, fat-free instant pudding mixed with very low fat milk, sugar-free frozen yogurt, low-fat sugar-free yogurt, or sugar-free ice cream
• 6 servings of mono- or polyunsaturated fat
You may have NOTHING ELSE WHATEVER!
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Don’t forget to:
• Weigh yourself before you begin, then once a week or so.
• Eat three or four meals a day. If you eat between meals, eat only “green light” foods.
• Drink an 8-oz glass of water 8 times each day.
• Increase exercise.
• Achieve a feeling of fullness with "green light" foods rather than targeting a specific calorie level
• Read food labels carefully.
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Monitor your progress:
• Be willing to address your current eating habits. How frequently do you eat chips, crackers, cookies, fast foods, soft drinks, snack foods, cakes or desserts?
• Concentrate on the quality of the food you eat rather than the number of calories. Eat whole grains (not just grains), raw or lightly cooked vegetables, fresh fruits, low or nonfat dairy products, and lean cuts of protein foods.
• Follow the Whole Foods eating plan 90% of the time, and treat yourself to a favorite food 10% of the time
• Be realistic about your weight-loss expectations. Don't expect a "quick fix," and be patient.
• Don't deprive yourself! Healthy eating results in more energy, more restful sleep and a better mood!
• When you visit your doctor, look for improvements in blood pressure, cholesterol levels, blood sugar levels and energy
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Food Choices

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GREEN-LIGHT FOODS: GO!

Fruit Choices (GO!)
When possible, choose fresh, whole fruit
Apple
Applesauce
Apricots,
Blackberries
Blueberries
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Grapes
Honeydew melon
Kiwi
Mandarin oranges
Mango
Nectarine
Orange
Papaya
Peach
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Tangerines
Watermelon
Fruit Juice
Choose 1/2c to 1c of 100% fruit juice with no sugar
Apple juice/cider
Cranberry juice cocktail
Fruit juice blends
Grape juice
Grapefruit juice
Orange juice
Pineapple juice
Prune juice
Vegetable Choices (GO!)
Artichoke
Asparagus
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions or scallions
Greens
Green beans
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea Pods
Peppers
Radishes
Salad greens
Salsa and picante sauce
Sauerkraut
Spinach
Squash
Tomatoes
Turnips
Water chestnuts
Watercress
Zucchini

Meat Choices (GO!)
No more than 5g of fat per oz
Beef
Round
Sirloin
Flank steak
Tenderloin
Roast
Steak
Ground beef(lean)
Corned beef
Short ribs
Prime rib (trimmed)
Pork
Ham
Canadian bacon
Tenderloin
Center loin chop
Boston butt
Poultry
Chicken
Turkey
Cornish hen
Duck
Goose Fish & Shellfish Choices (GO!)
Clams
Cod
Crab
Flounder
Haddock
Halibut
Lobster
Trout
Tuna
Herring
Oysters
Salmon
Catfish
Sardines
Scallops
Shrimp

Cheese Choices (GO!)
Cheese
Cottage cheese
Reduced fat cheddar
Parmesan
Feta
Mozzarella
Ricotta

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YELLOW-LIGHT FOODS: CAUTION!

Carbohydrates
Consume only 5 servings of 15mg Total CHO per day from this group!

Breads (CAUTION!)
Bagel
Bread
Cereals
Crackers
English muffin
Hot dog or HB bun
Pasta
Pita
Popcorn
Roll
Tortilla
Waffle Starchy Fruits & Vegetables (CAUTION!)
Baked beans
Banana
Corn
Lentils
Lima beans
Peas
Plantain
Potato
Squash, winter
Yam

Beverages (CAUTION!)
Beer (8 oz)
Wine (3-4 oz)
Hard Liquor (1 oz)
Non-diet Soft Drinks (8 oz)
The Best Fat Choices (CAUTION!)
6 servings per day

Monounsaturated
Avocado
Oil (canola, olive, peanut)
Olives
Nuts
Peanut butter
Sesame seeds
Tahini paste Polyunsaturated
Margarine
Mayonnaise
Oil (corn, safflower, soybean)
Salad dressing
Avoid saturated fat, which is animal fat found in meat and dairy products;
eat low-fat meats, milk and cheeses.

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RED-LIGHT FOODS: STOP!
• NO additional bread or cereals
• NO additional puddings or ice cream
• NO cookies (dry or sweet), cake, or pastry unless you drop 2 CHO choices
• NO thick sauces or thick soups unless you drop 1 CHO choice
• NO sugar, syrup, chocolate, sweets, coca, honey, jam unless you drop 1 CHO choice
• NO additional alcoholic drinks, sweetened fruit drinks, or sugar-sweetened carbonated beverages

[StillEnergetic]

Hi there fellow Carb-Curbers!

I have not seen any recent posts to the low carb-ers list, but I know you're out there. I will try to briefly tell you my story. Let me begin by saying a friend of mine who was a food addict and lost a significant amount of weight (88#'s) reducing her flour and sugar, has convinced me that eventually the cravings really do subside. She says they subside to the point where you're not driven to hoover down cake, cookies, ice cream and such. Yes, from time to time frustrations surface and as old habits die hard, she's tempted to indulge in some strawberry shortcake. Yet she says the cravings are not as intense nor do they last as long, they have become more manageable for her. So hearing this, after I too lost 150#'s, 10 years ago (doing WW, but never really losing intense cravings) I recently find myself on a slippery slope and I'm giving in to those cravings more and more, while I really hadn't before. So I'm speculating if this low carb thing really works.

I began yesterday and today is day 2 and yes no flour or sugar!! I would kill for some Mike n' Ikes, but I am trying to have faith that after 21 days of being abstinent from flour and sugar, I will not be as compelled to eat a friend's half eaten donut that was dropped on the floor and then licked by the dog. I'm hoping to restrain myself for these 3 weeks and will hopefully feel more and more in control.

So let me end with my purpose for this post. If this change in food, really reduces cravings and other people are doing it and posting their successes (and their struggles too), as we read these experiences, maybe there will be less speculation and more people will enthusiastically endure their weight loss journey while reducing flour and sugar. I am hoping there are others out there that will share their stories with us. I look forward to hearing any insights, successes, challenges and such. I will be posting every 2-3 days with a quick note on my progress. Thank you for listening! This NYC Gal is looking for some support. ;)

[Linda]

The Lean for Life Plan
LFL In A Nut Shell

The first 3 days are "protein" days. You have 6-12 protein servings per day.

The next 4 days are "weight loss" days.

Breakfast is 1 grain/fruit & 1 protein.
Lunch & dinner is 1 protein, 1 vegetable, 2 cups lettuce, & 1 fruit.

Then, for the next 3 weeks, you proceed with 1 "protein" day, followed by 6 "weight loss" days.

Each day, carb count is between 50-100 g. Calorie count is about 1200 per day.

After a 4 week weight loss period, you do a 2 week "metabolic adjustment" where you gradually add more food while maintaining your weight. Then, you can resume another weight loss cycle or go on to maintenance.

Pros of this plan: great weight loss & a very balanced plan that includes whole grains, fruits, & veggies. Working through the book each day helps you work on the mental parts of dieting. Has a very effective plateau menu when you stall for a week.

Cons of this plan: it can be hard to stick with since it's low cal, low fat. Everything has to be measured.

http://www.lowcarbfriends.com/bbs/showthread.php?s=&threadid=7257

Links:

http://www.amazon.com/exec/obidos/tg/detail/-/1580000886/002-8805173-2368030?v=glance

http://www.leanforlife.com/

http://www.lowcarbfriends.com/bbs/forumdisplay.php?s=&forumid=19