“What’s in the Kettle” when eating w/ LSC (life style changes?)
Before we get started with the new life style changes, let’s begin with the foods you can eat at any time during the LCS. (life style changes?) While most plans center on what you’re not supposed to eat. There are some foods to avoid while on LCS, this life style is more about eating certain amounts of specific foods at certain times. The following foods are allowed at any time during the way of LCS, and may be eaten until you are satisfied. If you are someone who binge eats, and don’t want to tempt fate with these healthy foods, (it's a hard course on how to stop binge eating) this will get you on the path to sensible eating. (Tough it up & fight to be of good health)
· Meat: As long as the meat is unprocessed, it’s OK to eat – beef, pork, lamb, venison, and ham are all fine, as is bacon, as long as it’s not processed with sugar (nitrate-free bacon).
· Poultry: As with the red meat, poultry (chicken, turkey, duck, quail, Cornish hen, etc.), is also fine to eat, as long as it is unprocessed.
· Seafood: Like the previous two foods, seafood is OK as long as it, too, is unprocessed. Fish, such as tuna, salmon, catfish, trout, snapper, sole, sardines, herring, etc., along with shellfish, including oysters, clams, crab, shrimp, calamari, lobster, and scallops, are all fine to eat. Make sure to stay away from processed imitation crab and other shellfish salads, as they contain sugar and additives.
· Eggs: All real eggs are ok (chicken, duck etc.)
Almost all vegetables are allowed except for corn, russet potatoes, peas, and sweet and starchy veggies i.e. sweet potatoes. Vegetables may be broken down into two groups: salad vegetables, and other vegetables.
Salad vegetables include:
· lettuce (iceberg, romaine, bibb, escarole, spinach, arugula, endive)
· leafy herbs (dill, thyme, oregano, basil, cilantro)
· bok choy
· hot and sweet peppers
Other Vegetables include:
· summer squashes (yellow, patty-pans, zucchini)
· Brussels sprouts
· leafy greens (mustard, turnip, beet, collards)
The best types of oils that you will want to cook w/ are oils rich in omega-3 fatty acids.
And stay away from margarine style butter spreads.
· seed oils
· avocado oil
· linseed oil
· olive oil
· fat found on meat: beef, pork & Lamb is ok & you can rendered
the fats and use it in cooking.
Condiments and Spices:
Here is where you want to be especially aware of what you eat, as there are sugars present in many things people think are otherwise healthy. As a result, most store-bought salad dressings are not friendly, and your best bet is to make your own from scratch. Salad dressings If (?) making your own, keep it simple and healthy, combining olive oil with lemon juice, vinegar, or another tasty and healthy option.
· Spices – Individual spices are usually OK to eat, but be wary of spice blends, as they might contain sugar.
· Condiments – Sugar-free versions of mayo, ketchup, and soy sauce etc.
Most artificial sweeteners:
· Stevia, Splenda & ect.
Step I Onward:
The strictest part of LSC, is only 30gs of (kahrbs) allowed per day. The idea behind this tough phase is to ready the body to burn a lot of the fat, motivating you to stick with the LSC on through to the end. If you’re one, who eats when stressed out and you’re afraid you’ll binge eats
Avoid & dodge it: eat an apple, orange or a half an avocado
The foods you should not eat in step I include:
First keep clear
· Fruits - bananas, Peaches, Pineapple, raisins-dried fruit & orange juice
· Bread - ok is 7 sprouted grains 16gs nature’s own life bread No. 1 is pancakes
· Grains - Cereal Bars. Cold cereals & Pre-Made Soup
· Starchy vegetables - carrots, squash, yam, beets, russet potatoes & Canned Baked Beans
· Dairy - Low-Fat Yogurt (except cheese and butter)
· Alcohol BBQ sauce, ketchup, sport drinks, Flavored Coffees & syrup
The foods you can eat in Step 1 include:
· all fish
· all poultry
· all shellfish (oysters and mussels are higher in (kahrbs), so must be limited to 4 ounces a day)
· all meat (see restrictions in previous section)
· eggs – Because eggs are a staple in the Atkins diet, and you may be eating them quite often, you may want to get creative when cooking them, so you don’t get tired of them. You can add veggies to them, or cook them in different styles, including deviling, frying, boiling, omelets, poaching, scrambling, etc, cheese – Cheese has about 1 gram of (kahrbs) per ounce, so 3-4 ounces of cheese a day is the max at this stage of the diet.
· Vegetables – About 1/2 ounce of your daily carbohydrate intake should be from vegetables.
· beverages (club soda, coffee or tea (1-2 cups), bouillon or homemade broth, no-calorie seltzer water, lemon or lime juice, zero soda, teas, water (12 oz. a day)
Step II Onward:
In the second step, you slowly start to add whole food (kahrbs) back to the LSC, consuming a minimum of 15-18 Net (kahrbs) daily, and increasing Net (kahrbs) in 5 gram increments every two weeks, or a month, whichever works best for you. There is no set amount of time for step II and it lasts until you’re about 10 pounds from your life style weight. The way the Steps work, is that you use the previous Step’s life style as a foundation, and keep adding to it, so everything in step I is still OK to eat.
· dairy (cottage cheese, heavy cream, mozzarella cheese, ricotta, plain and Greek yogurt)
· nuts and seeds (peanuts, almonds, cashews, hulled sunflower seeds, pecans, macadamias, pistachios, walnuts)
· fruits (blueberries, strawberries, honeydew melons, cantaloupe, raspberries)
· juices (lemon, lime, tomato)
Step III Onward:
Lasting roughly a month, Phase 3 allows for more (kahrbs) to be added to the life style, with 50-70 Net (kahrbs) allowed daily. Now you’re just short away from your desired life style and you are fine-tuning your life style, specifically your personal (kahrb) balance for when you are officially in the spirit of great tactics.
· starchy veggies (squash, carrots, baked potatoes, yams)
· legumes (black beans, chickpeas, kidney beans, lentils, lima beans, navy beans, pinto beans)
· fruit (apples, bananas, cherries, red grapefruit, red grapes, guava, kiwi, mango, peach, plum, watermelon)
· grains (rolled and steel cut oatmeal, brown rice)
Step IV Onward:
This is the fourth, and final, step of the life style, and should not be looked at as the last part of the life style, but rather the first part of your healthy new life. By this point, you should have your LSC figured out. You’re at your ideal life style weight, and in order to stay there, a continued low-(kahrb) diet should be observed for the rest of your life, with around 75 - 85 Net (kahrb) daily, or whatever amount you have decided is best for you to maintain this life style weight.
In Step IV, you don’t necessarily add new foods to your diet, but rather, like we said before, fine tune and modify the amounts that you are already eating from the foods allowed in the previous three Phases. All of the foods that have been mentioned thus far are up for grabs, and all that is required from here on out is the dedication to a healthy life style that got you started on LSC in the first place.
If you’re current, foods/meals ia a lot of breads and sugars, then you may have a tough time getting used to your new life style start-up. If you already have a pretty healthy diet, the transition to a low-(kahrb) life style shouldn’t be too difficult on you. And even if it is, it will have multitudes of benefits for your weight and your lifestyle. A Lifestyle of Maintenance .