View Single Post
  #8   ^
Old Sun, May-20-18, 05:24
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,371
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
Default

Quote:
What I think would be a real help, is a list of 'acceptable' basic foods that I could 'mix and match,' not to become bored in a culinary sense and also, most importantly, still stay in ketosis...and to lose weight at a consistently better rate.

Here is a clinic diet with a list of foods that worked for me and thousands of other obese people over the past 20 years. I recommend this one by Dr. Westman, also in the back of Why We Get Fat. Super Simple. Eat only what is on the list of permitted foods (no nuts, alcohol) and follow the limits for vegetables (3 cups), 2T cream, 4 oz cheese. You will be under 20g total carbs without having to count them. Mostly eat real food proteins and the fat that comes with them.

https://www.dietdoctor.com/se/wp-co...starch_diet.pdf The only minor difference between this copy and the Clinic Plan, is that the Clinic limits Cream, Mayonnaise and Soy Source to 2T, not 4 as listed here.

Above is based on what Dr. Atkins used in his clinic around 2000. The Atkins Induction list from 1992 book also works, top of Atkins forum. http://forum.lowcarber.org/showthread.php?t=236482 This gives a you a bit more flexibility than the diet used for clinical trials.

Yet more generous is the LCHF plan on DietDoctor. https://www.dietdoctor.com/low-carb

Scroll down to this new folder. Print on two sides, triple fold, carry this with you for list of foods allowed. He doesn't mention limits on fat and dairy but the basic food lists are here, an Eat this, Not that approach. https://www.dietdoctor.com/wp-conte...folder_1803.pdf They are all simple and work, the rate of weight loss may depend on your metabolic health, medications, etc.
Reply With Quote