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Old Sat, Apr-13-19, 10:09
GRB5111's Avatar
GRB5111 GRB5111 is online now
Posts: 3,393
Plan: Ketogenic (LCHFKD)
Stats: 227/186/185 Male 6' 0"
Progress: 98%
Location: Herndon, VA

Thanks for the link, Janet and Demi. This is a great, simple list to use as a guideline for anyone starting a low carb approach:

Seven Rules of the Low Carb Plan

The following rules are for someone who needs to stick to very low-carb limits — to find out if that’s you, take our CarbScale quiz, which you will find in Weekend magazine. If you’re lean and otherwise healthy, the rules still apply, but you can afford a little more leeway, such as adding extra fruit or some starchy vegetables.

1 Reduce or eliminate sugar and starchy carbohydrate foods. These include: breakfast cereals, bread, pasta, white potatoes, rice, couscous, crackers, oats, oat cakes, rice cakes, cakes, biscuits, sweets, milk chocolate, fruit juice, fizzy drinks and cordials.

2 Load up with vegetables at each meal. Use non-starchy and salad vegetables — such as broccoli, courgettes, green beans, aubergine and cabbage — to help you feel full without raising your blood sugar levels. Adjust your consumption of root vegetables according to where you are on the CarbScale quiz.

3 Eat good fats. Include oily fish, olive oil, coconut oil, avocado and animal fats — they’re good for adding flavour, as well as for helping you feel full. Add nuts and cheese in moderation only — although they’re nutritious and tasty, they are also highly calorific.

4 Opt for fruit that is naturally low in sugar. This includes berries, apples and pears. Choose these over high-sugar tropical fruits, such as bananas, mango and pineapple.

5 Eat some form of protein in every meal. It’s essential for all your body’s repair mechanisms and helps you feel fuller for longer.

6 Stop snacking. Fasting between meals and overnight really helps to improve insulin resistance. Aim for three good meals a day — and then stop.

7 Drink two litres of water each day. To find out how low in carbs you should go, don’t forget to take the CarbScale quiz printed in Weekend magazine today, along with a host of delicious, low-carb recipes to tempt you and your family.
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