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   Eat when you are hungry; stop when you are full. The diet works best on a “demand feeding” basic–that is, eat whenever you are hungry; try not to eat more than what will satisfy you. Learn to listen to carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on your plate just because it’s there. On the other hand, don’t go hungry! You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.

your body. A low-

   It is recommended that you start your day with a nutritious low-carbohydrate meal. Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.

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Sweeteners and Desserts

  If your feel the need to eat or drink something sweet, you should select the most sensible alternative

sweetener(s) available. Some available alternative sweetener are: Splenda (Sucralose), NutraSweet (aspartame), Trivia (stevia/erythritol blend), and sweet ’N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol and Maltitol) for now, because they occasionally cause stomach upset, although they may be permitted in limited quantities in the future.

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Fats and Oils

All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and care encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats.

   For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of Carbohydrate per serving or less. Avoid “lite” dressings, because these commonly have more carbohydrates. Chopped eggs, and/ or grated cheese may also be included in salads.

   Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!

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The Primary Limitation: Carbohydrate

   On this diet, no sugars (Simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetable listed.
   Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.   Starches are complex carbohydrates. Avoid these kind of foods, grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French dries, potato chips.

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Fat or Protein?

    Another hangover from the last half-century of dietary misguidance is the belief that dietary fat must indeed be bad for us, even if we accept that Carbohydrates are causing us to fatten.

    This is a compromise position that seems perfectly reasonable. It was this kind of thinking in the early 1960s that led proponents of carbohydrate restriction to describe their recommended diets as high

in protein instead of high in fat. Rather than avoiding only the fattening carbohydrates, you eliminate butter and cheese from the diet, eat chicken breasts without the skin, lean fish, the leanest cuts of meat, and egg white without the yolks.

   As I’ve said, though, there’s no compelling reason to think that fat, or saturated fat, is harmful, whereas there’s good reason to question the benefits of diets that abnormally elevate the protein content. Populations that ate mostly meat or exclusively meat, as I discussed earlier, tried to maximize the fat they ate, and one reason seems to be that high-protein diets–without signification fat or carbohydrates–can be toxic. Protein-metabolism experts in a recent U.S have addressed this issue.

Institute of Medicine Report called Dietary Reference Intakes.

   “It has been suggested from evidence of the dietary practices of hunter-gatherer populations, both present day and historical, that humans avoid diets that contain too much protein,” the IOM experts explain, citing the same research on hunter-gatherer populations to which I referred. The short-term symptoms of these high-protein, low fat, low carbohydrate diets, these protein-metabolism experts point out, are weakness, nausea, and diarrhea. These symptoms will disappear when the protein content is reduced to a more moderate 20 to 25 percent of calories and fat content is increased to compensate.

    When physicians and nutritionist tested carbohydrate restriction before the beginning of the anti-fat movement in the 1960s, they did so with fatty meat and diets that were 75 to 80 percent fat by calories but only 20 to 25 percent protein. This mixture had no side effects, was well tolerated, and is most consistent with the diets eaten by populations like the Inuits, who lived almost exclusively, if not exclusively, on animal products.

    Whether or not a diet that is 75 percent fat and 25 percent protein is healthier that one than is 65 percent fat and 35 percent protein is an open question. Equally important is the question of which is easier to sustain and provides the most enjoyment. If you find yourself satisfied eating skinless chicken breasts, lean cuts of meat and fish, and egg-white omelets. So be it. But eating that fat of the meat as well as the lean, the yolks as well as the white, foods cooked with butter and lard may be the better prescription for sustainability, and it may be for health as well.

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