STEPS
FOR LOSING WEIGHT:
1. Make appointment with a good
nutritionist and/or your doctor to go through what is best for you.
3. Walk 2-4 miles every day.
4. Eat 3 low/slow carb meals per
day with enough fat to get you through the next meal. Try not to snack. Carb
levels need to be: Breakfast = 6; Lunch = 12; Dinner = 12. *See below list of
what you can eat. (Note: For Diabetics only)
5. Sign up @ myfitnesspal.com to
keep track of what you are eating and your exercise. Be religious about keeping
track until you are trained on what to eat. Will take about 4-6 weeks.
6. Research recipes online that
will get you to the numbers above for low-carbs, but that are tasty and varied.
It’s easy to get bored with this food, so doing research helps to keep it
fresh.
7. Weigh yourself about every 2
weeks and keep track of your weight. Adjust your diet from week to week
depending on these factors:
a. If you are getting hungry
between meals, try adding another protein to the previous meal.
b. If you have to snack, snack on
proteins like nuts, boiled eggs, cheese, etc. Avoid foods with carbs in them.
c. If you get a sweet craving, try
sugar-free jello (10 calories and no carbs) + heavy cream (unsweetened). It’s
delicious and fulfills that sweet craving.
d. Try to avoid diet drinks if at
all possible.
e. Try to eat all natural foods
and avoid pre-packed foods, if you can.
FOOD THAT IS
NOT ALLOWED:
On
Dr. Bernstein's program, foods that produce a rapid blood glucose rise are out.
Forbidden foods include the following:
Sweets and Sweeteners
·
Sugar, honey, fructose,
corn syrup, molasses, etc, or foods which contain them such as candy and
regular soda
·
Sugar
alcohols such as maltitol,
sorbitol, etc., or foods which contain them, including sugar-free candy and other
"diet" or "sugar-free" foods
·
Most desserts -
pies, cakes, cookies, etc.
·
Powdered
artificial sweeteners add carbs(see section on artificial sweeteners in the
"Allowed Foods" section)
Grains and Grain Products
Any product made from wheat, barley, corn, rice,
quinoa, rye, etc., including:
·
Breads
·
Crackers
·
Other products
made with flour
·
Cereal,
including oatmeal
·
Pasta
·
Pancakes and
waffles
Sweet or Starchy Vegetables
·
Potatoes
·
Parsnips
·
Winter squash
·
Beets
·
Carrots
·
Corn
·
Yellow Bell
Peppers
·
Legumes
·
Onions (except
in small amounts)
·
Raw Tomatoes
(except in small amounts)
·
Cooked
tomatoes, tomato paste, tomato sauce
·
Packaged
vegetables containing sugars or flour
Fruits or Fruit Juices
All, except, for some people, tomato juice
in a Bloody Mary if it doesn't cause blood glucose rise
Dairy Products
·
Milk
·
Sweetened
yogurts
·
Most low fat
and nonfat yogurts have added carbs
·
Cottage cheese,
except in small amounts
·
Powdered milk
substitutes and coffee lighteners
·
Evaporated or
condensed milk
Other Foods
·
Nuts except in
small amounts (count the carbs)
·
Most processed
and prepared foods, snack foods, etc.
·
Most
condiments, including balsamic vinegar
FOOD THAT IS ALLOWED:
The
following foods are allowed on Dr. Bernstein's Diabetes Diet:
Most
meats and protein foods, unless carbs are added:
On most of the popular low carb diets, most meats and
related protein foods are acceptable. These are some exceptions:
·
Be careful to
avoid breaded meats (including “breaded from within” dishes like meatloaf) and
meats served with high carb sauces.**
·
Atkins points
out that mussels and oysters have carbs, so be sure to count them.
·
Some organ
meats contain carbohydrates. Atkins recommends limiting organ meats to 4 oz.
per day. One ounce of raw beef liver has about 1 gram of carbohydrate - one
ounce cooked has 1.4 grams.
·
Be aware that
hams and luncheon meats often have added sugars - check the labels or have the
deli worker do it.
·
Limit
consumptions of processed meats, especially with nitrites (hot dogs, bacon,
etc).
·
On diets which
limit saturated fat (e.g. South Beach, Zone), the fattier cuts, such as the
dark meat of poultry, are to be avoided. Cuts of
meat low in saturated fat
·
Some plans,
such as the Zone, limit egg yolks.
·
Half a cup of
tofu has 10 grams of protein and 1 gram of effective carbohydrate (with 1 gram
of fiber)
**I’ve found that if you buy pork rinds and grind them up
they make a great substitute for bread crumbs.
Vegetables
not listed above - count 1 cup raw, 2/3 cup cooked, or 1/4 cup pureed or mashed as 6 grams
of carb
Low-Carb Vegetables
This list is roughly arranged from lowest to highest
carbohydrate counts, but all are non-starchy and generally low in
carbohydrates. Exact carb count depends on serving size. Remember when counting
carbs in vegetables that the fiber is not counted, and can be subtracted from
the total. For more information about each vegetable, including carbs,
calories, glycemic index, and recipes, click on the vegetables that have a
link.
·
Sprouts,
alfalfa and other small seeds (sprouted legumes have more carb)
·Radicchio and endive count as greens
·Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
·Bamboo Shoots
·Sea Vegetables (Nori, etc)
·Peppers
·Leeks
·Water
Chestnuts (note: water chestnuts are starchy root vegetables, but usually
used in smaller quantities than other root vegetables)
Dairy
Products:
·
Cheeses - count
one gram of carb per ounce for most
·
Yogurt - full
fat, unsweetened - 11 grams of carb
·
Cream - half a
gram of carb per Tablespoon
·
Unsweetened
soymilk can be used as a milk substitute
·
Butter or
Margarine
Grain
substitutes:
·
Soy flour has
7.5 grams of carbohydrate per 1/4 cup
·
Certain bran
crackers (read labels)
Artificial
Sweeteners are
allowed unless they have added sugar (usually in the form of dextrose or
maltodextrin), as most powdered sweeteners do. Exceptions are liquid
sources of artificial sweeteners or those which come in small tablets.
Nuts
- allowed, but
count carbs, and Know Thyself, as many people can't get themselves to stop
Condiments
and flavorings - those without sugar include spices, herbs, mustard, sugar-free/low carb
salad dressings, and sugar-free flavorings and extracts
Many
condiments are riddled with all forms of sugar. Before you start reading
labels, get familiar with sugar's many disguises:
Although for most purposes simply knowing the carb count
is enough information for those following a low carb way of eating, there are
times when we want to know whether and how much sugar was added to the food
during processing. For example, if the label for a bottled sauce says that a
teaspoon has “zero carbs” that could easily be due to rounding, so that a few
tablespoons may start to have carb levels that you care about. By reading the
label, you see whether sugar was added to the sauce, and can sometimes get an
idea of how much.
What Are Added Sugars?
Sugars are a type of carbohydrate sometimes called
“simple carbohydrates”. Sugars occur naturally in many foods, especially
fruits, but manufacturers also add sugars to most processed foods these days,
because people seem to buy more sweet foods. The presence of these sugars often
signals a higher glycemic
index in the food.
Sugar Has Many Disguises
Careful reading of labels is necessary to know how much
added sugar you are getting. Sometimes there will be small amounts of many
types of sugars, so none of them end up being in the the first few ingredients
of the label. Other times, sugar masquerades as apparently more “healthy”
ingredients, such as honey, rice syrup, or even “organic dehydrated cane
juice”. These are sugar. Sometimes fruit juice concentrates will be used, which
sound wholesome, but usually the juices chosen, such as white grape, apple, and
pear juices, are among the least nutritious of the juices. By the time they are
“concentrated”, very little remains but the sugar.
Here is a list of some of the possible code words for “sugar” which may appear
on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose”
can usually be assumed to be “sugar”. If the label says “no added sugars”, it
should not contain any of the following, although the food could contain
naturally-occurring sugars (such as lactose in milk).
·Barley Malt Syrup
·Corn sweetener
·Corn syrup, or corn syrup solids
·Dehydrated Cane Juice
·Dextrin
·Dextrose
·Fruit juice concentrate
·Glucose
·High-fructose corn syrup
·Honey
·Invert sugar
·Lactose
·Maltodextrin
·Malt syrup
·Maltose
·Maple syrup
·Molasses
·Raw Sugar
·Rice Syrup
·Saccharose
·Sorghum or sorghum syrup
·Sucrose
·Syrup
·Treacle
·Turbinado Sugar
·Xylose
Remember, your body doesn't care what the label says,
it's all just "sugar"!
A
Word About Sugar Alcohols: A lot of "Sugar Free" foods have ingredients
called sugar alcohols in them such as maltitol and sorbitol. These ingredients
can be as bad or worse than sugar. More
information about sugar alcohols
Keepers
·
Mustard (except
sweetened mustards, especially honey mustard)
·
Cider and wine
vinegars
·
Most bottled
hot sauces (such as Tabasco)
·
Most salsas
·
Soy sauce or
tamari
·
Mayonnaise –0
look especially for brands high in monounsaturated fat (example: Saffola)
·
Sugar-free
salad dressings, preferably brands high in monounsaturated fat, such as olive
oil (check labels carefully)
·
Capers
·
Horseradish
·
Pesto
·
Herbs and
spices (but watch for mixtures with added sugars)
·
Lemon or lime
juice (1 gram of carb per tablespoon)
·
Extracts
(vanilla, lemon, almond, etc.)
·
Broth or
bouillon
Variable Carbs – Check Labels
·
Balsamic
vinegar
·
Rice wine
vinegar
·
Worcestershire
sauce
To Buy
·
Low-carb
ketchup
·
Dill pickle
relish
·
Sugar-free
salad dressings
To Toss
·
Regular ketchup
·
Tomato-based
chili sauce and cocktail sauce (unless sugar-free)
·
Salad dressings
with sugar
·
Tartar sauce
·
Plum sauce,
sweet and sour sauce, oyster sauce
·
Teriyaki sauce
·
Steak sauce
(most)
·
Jams, jellies,
preserves
Treats
·
Readymade
Sugar-free Jell-O Brand Gelatin
or other truly sugar-free brands of gelatin - check especially for
maltodextrin. The powdered kinds are more apt to have maltodextrin.
·
Sugar-free
puddings can be made with low carb dairy
alternatives and can count as six grams of carbs as part of your meal plan
Low-Carb Desserts
Here are some of my favorite desserts, which are low carb
and sugar-free. You will see that I use nut flours (especially almond flour)
and "liquid Splenda" a lot. Powdered Splenda can be substituted, but
add the extra carbs into the count. Erythritol is often included in the
chocolate recipes.