1. Choose 3 meals per day containing protein, e.g. Eggs, Meat, Fish, Poultry, or Cheese from the 50 meals listed. You can add two meals or more together e.g. You may want to have Chicken drumsticks with Cabbage & Bacon and Stuffed Eggs. Just make sure you add all the units together.
2. Extra allowances: Add up the units you have used during the day (Use a calculator if you have problems adding up decimals). Choose your extra allowances from the ‘Rewards’ list at the back of this book. Or, if you prefer, choose your own extra allowances by reading the
carbohydrate content on food labels. 1 unit = approximately 5 grams of carbohydrates. If you would like to lose weight quicker, try to avoid the ‘extras’ but don’t go under 4 units per day.
3. Free choice of Meat, Fish, Cheese, Eggs, Poultry (excluding meat products such as sausages and beefburgers or Cottage cheese which have added ingredients containing carbohydrates – If in doubt look at the carbohydrate content on the label. It should be 0. Free choice of Margarine, Butter, Cooking Oil, Olive oil and any other types fat. Again, check labels for any hidden extras. You may eat as much as you like of any foods that have 0 carbohydrates.
4. Avoid drinking too much tea or coffee, as the caffeine content in these is dehydrating. And remember, if you drink tea with milk this will be high in carbs. Milk is 7 units per pint. (All kinds). Count every cup of tea/coffee with 20ml of milk as 1/4 Unit. If you have sweeteners in your tea/coffee count these as an extra 1/4 unit per cup.
5. Try to drink at least 3 pints of fluid (carb free) or water a day. You can drink low-carb drinks but if you drink Cola make sure it is the caffeine free type and count 1 unit for every 5 x 1/2pt. glasses.
6. Your total daily allowance should add up to 10-16 units per day. If your metabolism is particularly slow, you may want to cut this down a bit lower. Or, cut down on the amount of fat you are eating within your meals. The lowest amount of units you should have is 4 per day.
7. Do not eat: Sugar, Potatoes, Bread, Rice, Pasta, Peas, Fruit, & Fruit juices. These all contain a lot of carbohydrates. Some of these may be included in very small quantities in the recipes but be very careful with your measurements.
8. If quantities aren’t mentioned in a meal, it means you can have as much as you like of that item, it will have only a trace, or no carbohydrates at all in it.
9. If you follow the diet correctly, you should find:
i) You are never hungry
ii) You don’t crave sweet snacks
iii) Your appetite should lessen and you will find you don’t want
such large helpings.
iv) You will feel much more energetic. Too many Carbohydrates make you lethargic and even nauseous if eaten in large quantities.
10. Free choice of the following ‘basic’ salad vegetables in sensible proportions:
Lettuce (all types), Radish, one small tomato, watercress, cucumber, celery.
11. Free choice of the following vegetables with your meals in sensible sized portions:
Cabbage, Green Beans, Broccoli, Cauliflower, Courgettes, Green Pepper, Celery, Endive, Mushrooms, Spinach, Swiss Chard.