Low Carb Diet Beginngers

Low carb diet beginngers almost invariably ask: OK, enough of theories, just tell what foods I can and cant eat.

It's most clearly described by Dr Atkins so here are low carb food dos and donts.

The first two weeks, foods that are allowed in unlimited quantities are --

• meats (except sausages)
• eggs
• fish
• poultry
• butter
• ham (read the label for sugar added!)

Foods allowed in limited quantities are --

• hard cheeses (4 oz)
• cottage cheese (4 oz)
• mayonnaise (3 tablespoon)
• green salads (200 ml by volume/one soup bowl)
• 1/2 medium cucumber
• 1 stalk green onion or 2 thin slices of white onion
• 1/2 lemon
• sour cream (100 grams)
• cream (100 grams)
• yogurt (200 grams)
• tea (2 cups)

Foods that are prohibited are --

• breads
• pastas
• potatoes
• red beets
• sausages
• fruits
• beans
• peas
• milk
• any sweets or sweeteners or sugar substitutes
• caffeinated beverages
• alcohol

Now let's see how it translates into a sample meal, e.g., breakfast, comparing with a low fat, low calorie diet and with officially recommended meal plan.

Induction phase breakfast:

2 scrambled eggs 2 strips bacon Decaffeinated coffee

Ongoing phase breakfast:
3 egg 3 oz. tomato juice 2 bran crisp bread (2 g. carb)

Maintenance phase breakfast:
2 egg 2 bran crisp bread (2 g. carb) 1 T butter 1/2 cantaloupe

Compare with USDA Food Pyramid breakfast

1 C orange juice 1 C Total cereal with 3/4 C skim milk Coffee with 1 oz. 1% milk

Compare with Weight Watchers diet

1 oz. Total Corn flakes 1/2 C non-fat milk 1 slice whole wheat bread 1 pat margarine 1 orange