Low Carb Diet in a nutshell

Low carb diet in a nutshell

Forbidden list	Allowed list
Grain (for all types of grain / flour) Maize and rice Pasta (including couscous) Starch (eg root vegetables, potatoes, beans, lentils) Sweet fruits Light products (eg lightost, diet margarine, low-fat milk, light mayonnaise) Caffeine	Meat, fish, poultry, seafood Egg Cheese, butter, whipping cream Liquid oils (eg olive oil, peanut oil) Vegetables that grow above ground (eg broccoli, cauliflower, lettuce, asparagus, spinach, kohlrabi) Mushrooms, olives Nuts, seeds, almonds Berries Decaffeinated coffee / green tea
Calorie ratio of a meal (approximate): 70% fat, 25% protein, 5% carbohydrate
This is not a low calorie diet (eg Weight Watchers) but a low carbohydrate diets (eg Atkins)

DO NOT FORGET TO EAT FAT!
Removing most of these carbohydrates must be replaced by something else: FAT!
Examples: Butter the hot vegetables, salad oil, whipping cream in your coffee.

Menu examples
Breakfast	Eggs and bacon, fried mushrooms, a piece of cheese Omelette with a tablespoon of cream, ham and spinach
Lunch	Boiled fish with clarified butter, boiled spinach, broccoli Shrimp salad with egg, mayonnaise, asparagus, lettuce Ham salad with cheese, eggs, olives, dressing of olive oil, salad
Dinner	Parma ham with Philadelphia Fillet of beef with sauce of cream and mushrooms (no flour in the sauce). Plenty of salad Strawberries with whipped cream (no sugar added) Three-course dinner: Smoked ham with horseradish cream Gorgonzola Stuffed chicken in bacon coat, hot and cold vegetables with butter Cheese platter with olives
Snack	Decaffeinated coffee with cream Unsweetened chocolate or really dark real chocolate (minimum 70% cocoa content) Nuts / nut / seed Cheese / ham / salami Apple and Brie Pork rinds Mackerel in tomato sauce

--- 2003-04-05 --- http://www.markazits.com/diet ---

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