1. You must eat 3 good meals daily. (That’s 21 good meals per week.)
2. Each of your 21 meals each week must include at least one of the following foods: meat, fish, poultry, cheese, eggs, cottage cheese or other protein food, preferably a product of flesh rather than a vegetable source protein or a vegetarian type protein.
3. Each of your 21 meals each week must include the minimum amounts of the above protein sources: Men: 4 ounces – Women: 3 ounces (A good scale for the proper amount of protein, and carbohydrates as well, is to eat a portion of each approximately equal to the size of the palm of your hand minus fingers and thumb.)
4.Just as important as the amount of protein at each meal is the proportion of protein and fat to carbohydrate. Each of your 21 meals is limited to a maximum of 20-25 carbohydrate grams. There is a list and gram count of common carb foods attached. For a more complete list we recommend The Carbohydrate Addict’s Gram Counter by Richard & Rachel Heller. After using these guides you will very easily and almost automatically eat the proper amount of carbohydrate at each meal.
5. You will be pleased to note that there are very few of your favorite foods that need to be completely avoided on your eating plan. If on occasion you want to indulge in a high sugar dessert, you simply need to limit your other carbohydrates at that meal. For example if you are going to have a piece of birthday cake, then you would not eat potatoes, pasta, bread, corn or other carb foods at that meal.
6. In the unlikely event that you find yourself consistently hungry after eating meals with your proper protein and saturated fat content, and proper proportion of protein and fat to carbohydrate, then it generally means that you are simply not eating enough.You have two choices:
Eat larger portions at each meal, maintaining the constant ratio of protein and fat to carbs. In other words, for every additional ounce of protein and fat you will add the proportional amount of carbohydrates. (Under no circumstances should you eat dessert or other starchy food on top of a meal that was otherwise properly proportioned.)
Your second choice is to follow your regular meal with as much as you like of any of the following:
almonds, avocados, olives
raw or cooked zero carb vegetables with olive oil, coconut oil or butter cheese or cottage cheese with fresh fruit (just enough fruit maintain the proper ratio of carbs to protein).
7. SNACKS: If you are following your meal plan properly you should never be hungry between meals.
However, if you must have a snack here are some of your best choices:
-any of the foods listed above in 6b
-a half sandwich for example, 2 oz chicken on one slice of bread (trim the crust) with lettuce, tomato and a little BBQ sauce.
8. Keep fried foods and fruit juices to a minimum.
9. Strictly avoid sugar (and foods made with sugar), margarine and Nutra-Sweet. Use saccharin if you must have a sweetener.
10. Avoid low fat foods, especially if you are trying to lose weight. The fats have been substituted with sugar. This especially includes salad dressings.
11. Avoid fats and oils that have been processed at high temperatures. This eliminates all deep fried and pan fried foods from your eating plan. To the extent that you do use concentrated fats for cooking or eating use: olive oil, butter or coconut oil.