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The Quick Start Plan


These dietary recommendations are not intended to substitute for consultation with your personal physician or nutritional consultant. Before making this or any dietary change, you should consult with your doctor or health care professional. A lower carbohydrate diet is a powerful tool to reduce elevated blood sugar and blood pressure. If you are on medications for these issues, you should not undertake this diet without the advice, consent, and supervision of your physician, who will need to monitor and likely reduce your medications for control of these problems. Do not reduce or stop these medications without consulting your doctor.

 

 Feeding your body well is more important when dieting than at any other time, because when calories go down, quality must go up. To lose weight, you must eat fewer calories than your body uses each day and still feed the body all the high-quality essential raw materials it needs to be healthy and strong. This means that selecting what you eat with care will help speed your healthy weight loss.

 

All food is made up of varying quantities of just three basic building blocks: protein, fat, and carbohydrate.

  • Protein is found in meat, fish, poultry, game, eggs, nuts, seeds, and dairy. Plant proteins from soy are not as bio-available or complete as animal proteins. Your body requires dietary protein to survive and flourish, to build and repair body tissues, to make important body chemicals.
  • Fat comes from the naturally occurring fat of animal proteins (such as those mentioned above) and from nuts, seeds, and oily fruits such as avocado, coconuts, and olives and is chemically extracted from vegetables, corn, soybeans, and cottonseeds. Special fats, called omega-3 fats, are found in fatty ocean fish, such as salmon, mackerel and tuna. Good quality fats are essential to health.
  • Carbohydrates are starches and sugars that occur primarily in plants, such as grains, beans, fruits and vegetables. There is no requirement for carbohydrates, though most people can tolerate eating moderate amounts of them during weight loss.

 

What to Eat to Successfully Lose Weight

Protein – Meat, Fish, Poultry, and Eggs

The cornerstone of your healthy diet should be good quality protein, from varied sources, eaten throughout the day, in a total amount sufficient to support your lean body tissues (muscles, bone, organs, brain – in other words, all of you that is not made of fat or water.) This means that protein intake will vary by size – the bigger you are, the more protein per meal and per day you will need. (How much? See Tailor Your Diet)

 

Fruits and Vegetables

To accompany that protein, your carbohydrate intake should primarily come from low starch vegetables and low sugar fruits, such as: artichokes, asparagus, beets, bell peppers, blackberries, blueberries, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, celery root, chard, collards, cucumbers, eggplant, garlic, green beans, kale, lettuce, mushrooms, mustard greens, onions, peppers, scallions, squash, strawberries, tomatoes, turnip greens, zucchini. The amount of carbohydrate, even from good sources such as fruits and vegetables, must be somewhat restricted during weight loss. (How much? See Tailor Your Diet)

 

Dairy products

While not required, are acceptable, if tolerated. Regular dairy products contain all three of basic building blocks of food: protein, fat, and carbohydrate. Fluid milk contains more carbohydrate than protein, so you must take care when dieting not to over consume milk. Cottage cheese, hard cheeses, and yogurt are better choices, when eaten with restraint. Half and half or cream, in limited quantities, are acceptable for lightening coffee or adding to berries.

 

Fats

Good quality fats and oils should make up the rest of your dietary intake, coming from oily fruits (avocado, olives, coconut) nuts, seeds, and dairy (butter) and oils that come from these foods and of course the fat that occurs naturally in animal proteins and dairy foods. Select organic sources if possible. The amount of fat you eat is not restricted—eat enough to satisfy your appetite—as long as you are losing weight. If weight loss stalls, curtailing excess fat intake will be necessary.

 

Drink plenty of water. Also acceptable are herbal tea and decaffeinated coffee or tea.

Take a complete multivitamin and mineral supplement and some extra potassium during weight loss.

 

Foods to Limit or Avoid When Trying to Lose Weight

Avoid concentrated refined carbohydrates during weight loss. You should eliminate or sharply restrict

  • all concentrated and refined sources of carbohydrates found in honey, sugar, corn syrup, high-fructose corn syrup,
  • grains, their flours and meals, and all things made from them. Common grains include corn, oats, rice, and wheat. All are rich sources of concentrated starch, which in the body quickly turns to sugar (glucose) and blocks the fat burning pathways. Less common grains, such as amaranth, barley, buckwheat, spelt, and rye, are equally rich in starch and should also be sharply curtailed during weight loss.
  • dried beans and peas, and starchy tubers (potatoes, sweet potatoes, and yams.)
  • foods rich in concentrated starches and sugars are found in such foods as baked goods, bread, cake, candy, cereals, crackers, cookies, ice cream, pasta, pies.

 

Avoid trans-fats, found primarily in commercial vegetable oils, margarine, and shortenings. Trans fats are also widely used in commercially packaged 'ready' foods.  Read labels carefully!

Limit fruit juices, since they are simply alternate sources of concentrated sugars, albeit ‘natural’ ones.

 Limit alcohol. At least in the first two weeks of weight loss, drinking alcohol can slow or stall your progress and you should avoid it. After that period, use restraint in alcohol intake (limited to a single serving of dry red or white wine, light beer,or distilled spirits without mixers containing sugars or fruit juice) per day throughout the weight loss period.

Avoid processed snack foods. Most of these junk foods are made of wheat, corn, potatoes, sugar, corn syrup or all of the above. Almost all are high in carbohydrates and many contain trans fats.