Limited Carb Diet

LIMITED CARB DIET

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Downloadable PDFs

Limiting Carb Diet | Weightloss Control Program

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FIRST STEP Duration: 14 - 21 days (Children, nursing or pregnant women begin diet using the  SECOND STEP)

 

HEALTHY FOODS TO EAT. Choose from among the following listed foods, pay attention to your hunger and only eat when hungry. Focus less on amounts and more on eating when hungry and stopping when full.

 

VEGETABLES

Broccoli	onions	cabbage
Carrots	garlic	spinach
Cucumber	beets	bell pepper
Celery	seaweed	asparagus
Green beans	olives	kale
Squash	freshly made vegetable juice
Salads	etc.

• Vegetables may be fresh or frozen; plain or steamed. Try to avoid canned vegetables.
• Freshly-made veggie juice – not required, but it's very healthy and adds some variety to your food selections.
• No condiments such as salad dressings or mayonnaise. Olive oil, lemon juice, and spices are fine.
• No potatoes or corn
• No mushrooms
• No soy foods
• No bread

 

FRUIT

Fresh coconut	avocado
Berries	tomatoes
Grapefruit	green apples
Lemons	pomegranates (fresh)
Limes

 

NUTS

Almonds	pecans	cashews
Walnuts	hazelnuts

• Plain nuts are best, but they may be dry roasted and/or salted. You can dry roast and salt them at home as well.
• Avoid nuts roasted in peanut oil
• No peanuts or pistachios

 

PROTEIN

Meat (especially grass-fed)
Wild meats (not corn- supplemented)
Fish (wild or ocean fish)
Chicken	eggs
Beans	plain yogurt

 

SWEETENERS

Stevia	honey	agave nectar
Xylitol (hard-wood tree sylitol)

 

BEVERAGES

Filtered/purified water
Green tea	herbal tea

Caffeinated espressos made from an espresso machine or moka/macchinetta brewers contain the lowest amount of naturally occurring mycotoxins. Mycotoxins are toxic substances produced by fungus and can be found in food storage-related mold. Green tea would be a healthier alternative, overall.

• Carbonated water or naturally flavored carbonated water is okay
• Do not drink milk or fruit juice
• Avoid sugar, corn-syrup, high fructose corn syrup, and artificially flavored drinks
• Sports drinks should be reserved for serious and professional athletes

 

COOKING OILS

Olive oil	grape seed oil	butter
Macadamia nut oil	coconut oil

Use butter (especially grass-fed) instead of margarine or other substitutes.

 

SECOND STEP Duration: 14 - After the 21st day (Children, should start here)

Choose from among the following and start with 2 - 3 servings per week. Work your way up to 4 - 5 servings per week on the grains. You may have fruits more often. Keep the majority of your food selections from FIRST STEP.

OATMEAL

Oatmeal is best prepared by boiling the rolled or cut oats (i.e., it's best not to use instant oatmeal)

 

CHEESE

Mozzarella

feta

gouda

ricotta

 

BREAD/GRAINS

Spelt/yeast-free spelt bread
Rice – brown or wild (in moderation)

 

OTHER FRUITS

Pears

red apples

kiwi

mango

papaya

• Be cautious with oranges, melons, and dried fruits, which are quite high in sugar.
• Regular consumption of fruit juice, even freshly made, should still be avoided. It's always better to eat the fruit.
• No bananas, which have constant mold problems

 

OTHER VEGETABLES

Yams (Dioscorea spp.), sweet potatoes (lpomoea baatatas), butternut squash

 

BEANS

Pintos

black beans

lentils

 

PASTA

2 times per week maximum, unless you're a child, active teen or endurance athlete. In all cases, organic pasta is NOT better than conventional pasta and may, in fact, contain higher levels of mycotoxins.

 

FOODS TO AVOID

• No potatoes or corn
• No mushrooms
• No soy foods
• No milk
• No bread

 

• You might use goat's milk or rice milk for cooking certain recipes, or for making smoothies and protein drinks. Heavy cream may also be used in cooking.
• Use either egg-white protein, brown rice protein, or pea protein for smoothies or shakes. If you are allergic to eggs, use brown rice protein powder.
• Children and adults can get plenty of calcium from yogurt, almonds, and green, leafy vegetables, and Vitamin D from cod-liver oil. Children take approximately 1 tsp of cod liver oil per 50 lbs of body weight.
• Slow Bowel Transit Times: Diet changes can effect gut movement, to encourage regularity follow the probiotic regimen included here and consider supplementing with Psyllium fiber. Take with a full glass of water daily.
• Adults: If you work indoors, rarely get outside, or live in the north, then it's a good idea to supplement with 1000IU of Vitamin D3 daily. Carlson's^® and Nordic Naturals^® make wonderful, flavored cod-live oil.
  
  If you drink coffee, keep it to a minimum and avoid a lot of the sweeteners that are added to some of the specialty coffees. Caffeinated espressos made from an espresso machine or moka brewer contains the lowest amount of naturally occurring mycotoxins. Green tea would be a healthier alternative, overall.

 

MY QUALITY COMMITMENT

Probiotic pioneer Natasha Trenev has been committed to formulating and manufacturing probiotics of unparalleled quality for 30 years. Natren has willingly subjected itself to the most stringent international manufacturing quality control process, undergoing extensive testing from raw materials to finished probiotic products. Your health is that important to us.

 

Developed in conjunction with David Holland, M.D.