Wednesday

Dieting by phases


Switching from your familiar everyday habitual diet to a low-carb regime may be pretty traumatic and daunting.
To an overweight person this is hardly appealing.

Instead of doing anything drastic, do things in phases:
  1. Phase #1: cut out the obvious things· no junk food
    · no alcohol/cigarettes/drugs
    · no supper
    · 
    reduce your desserts/sweets/snacks
    · drink more water

     
  2. Phase #2: fat and sugar· no sugar
    · no fat
    · no chocolate
    · no caffeine
     
  3. Phase #3: switch from processed to healthy
    · no meat (if possible)
    · no salt
    · no additives
    · no flavouring
    · no preservatives
     
  4. Phase #4: increase health food intake
    · organic food is preferable
    · raw food is preferable
    · high water intake
    · only eat when hungry

    · fresh fruit
    · fresh vegetables
    · fibre
    · nuts, seeds & pulses  

     
  5. Phase #5: low-carb 
    · 20g of carbohydrates maximum per day
    · cut-out the obvious carbohydrates: potatoes, rice, pasta, bread
    · examine what you eat and determine carb content
    · do some research
    · read The Vegetarian Low-Carb Diet by Rose Elliot and Carb-Conscious Vegetarian by Robin Robertson
    · increase your protein intake (60-90g protein)
     
  6. Phase #6: ongoing diet· once the desired amount of fat has been lost the focus of the diet needs to switch from fat loss to maintenance 
    · gradual re-introduction of carbohydrates over a period of weeks

    · do not resume old eating habits
    · eating unhealthy food is not recommended