1. EAT EITHER THREE REGULAR SIZE MEALS A DAY OR FOUR OR FIVE SMALLER MEALS.DO NOT SKIP
MEALS OR GO MORE THAN SIX WAKING HOURS WITHOUT EATING.
2. EAT LIBERALLY OF COMBINATIONS OF FAT AND PROTEIN IN THE FORM OF
POULTRY,FISH,SHELLFISH,EGGS AND RED MEAT,AS WELL AS PURE,NATURAL FAT IN THE FORM OF
BUTTER,MAYONAISE,OLIVE OIL,SAFFLOWER,SUNFLOWER AND OTHER VEGETABLE OILS
3. EAT NO MORE THAN 20 GRAMMES A DAY OF CARBOHYDRATES,MOST OF WHICH MUST COME IN THE
FORM OF SALAD GREENS AND OTHER VEGETABLES.YOU CAN EAT APPROXIMATELY THREE CUPS ?
LOOSELY PACKED ? OF SALAD,OR TWO CUPS OF SALAD PLUS ONE CUP OF OTHER VEGETABLES
4. EAT ABSOLUTELY NO FRUIT,BEAD,PASTA,GRAINS,STARCHY VEGETABLES OR DAIRY PRODUCTS
OTHER THAN CHEESE,CREAM OR BUTTER.DO NOT EAT NUTS OR SEEDS IN THE FIRST TWO
WEEKS.FOODS THAT COMBINE PROTEIN AND CARBS SUCH AS CHICKPEAS,KIDNEY BEANS AND OTHER
LEGUMES ARE NOT PERMITTED AT THIS TIME.
5. EAT NOTHING THAT IS NOT ON THE ACCEPTABLE FOODS LIST.AND THAT MEANS ABSOLUTELY
NOTHING ! YOUR ? JUST THIS ONE TASTE WON?T HURT? RATIONALIZATION IS THE KISS OF FAILURE
DURING THIS PHASE OF RecipeAllFREE
6. ADJUST THE QUANTITY YOU EAT TO SUIT YOUR APPITITE,ESPECIALLY AS IT DECREASES.WHEN
HUNGRY,EAT THE AMOUNT THAT MAKES YOU FEEL SATISFIED BUT NOT STUFFED.WHEN NOT
HUNGRY,EAT A SMALL LOW CARB SNACK TO ACCOMPANY YOUR NUTRITIONAL SUPPLEMENTS.
7. DON?T ASSUME ANY FOOD IS LOW CARB INSTEAD READ THE LABELS ! CHECK THE CARB COUNT ( IT?S
ON EVERY PACKAGE) OR USE THE CARB COUNTER.
8. EAT OUT AS OFTEN AS YOU WISH BUT BE ON GUARD FOR HIDDEN CARBS IN GRAVIES,SAUCES AND
DRESSINGS.GRAVY IS OFTEN MADE WITH FLOUR OR CORNSTARCH,AND SUGAR IS SOMETIMES AN
INGREDIENT IN SALAD DRESSING.
9. AVOID FOODS OR DRINKS SWEETENED WITH ASPARTAME.INSTEAD,USE SUCRALOSE OR
SACCHARIN.BE SURE TO COUNT EACH PACKET OF ANY OF THESE AS 1 GRAM OF CARBS.
10. AVOID COFFEE,TEA AND SOFT DRINKS THAT CONTAIN CAFFEINE.EXCESSIVE CAFFEINE HAS BEEN
SHOWN TO CAUSE LOW BLOOD SUGAR,WHICH CAN MAKE YOU CRAVE SUGAR.
11. DRINK AT LEAST 230ML GLASSES OF WATER EACH DAY TO HYDRATE YOUR BODY,AVOID
CONSTIPATION AND FLUSH OUT THE BY PRODUCTS OF BURNING FAT.
12. IF YOU ARE CONSTIPATED,MIX A TABLESPOON OR MORE OF PSYLLIUM HUSKS IN 230ML OR MORE OF
WATER AND DRINK DAILY
ACCEPTABLE FOODS
FOODS YOU MAY EAT LIBERALLY
ALL FISH INCLUDING : TUNA,SALMON,SOLE,TROUT,FLOUNDER,SARDINES,HERRING
ALL FOWL INCLUDING : CHICKEN,TURKEY,DUCK,GOOSE,POUSSIN,QUAIL,PHESANT.
ALL SHELLFISH INCLUDING : OYSTERS,MUSSELS,LOBSTER,CLAMS,SQUID,PRAWNS,CRABMEAT.
ALL MEAT INCLUDING : BEEF,PORK,LAMB,BACON,VEAL,HAM,VENISON.
ALL EGGS INCLUDING : SCRAMBLED,FRIED,POACHED,SOFT BOILED,HARD BOILED,DEVILED,OMELETTES
PROCESSED MEATS SUCH AS HAM,BACON,PEPPERONI,SALAMI,HOTDOGS AND OTHER LUNCHEON MEATS
AND SOME FISH MAY BE CURED WITH ADDED SUGAR AND WILL CONTRIBUTE CARBS.TRY TO AVOID MEAT
AND FISH PRODUCTS CURED WITH NITRATES,WHICH ARE KNOWN CARCINOGENS.ALSO BEWARE OF
PRODUCTS THAT ARE NOT EXCLUSIVELY MEAT,FISH OR FOWL,SUCH AS IMITATION FISH,MEATLOAF AND
BREADED FOODS.FINALLY DO NOT CONSUME MORE THAN FOUR OUNCES OF OFFAL A DAY.
OTHER FOODS ACCEPTABLE DURING INDUCTION
CHEESE
YOU CAN CONSUME 90 ? 110 g (3 ? 4 oz) DAILY OF THE FOLLOWING FULL FAT,FIRM AND SEMI SOFT AGED
CHEESES INCLUDING :
CHEDDER,COW,SHEEP AND GOAT CHEESE,CREAM CHEESE,GOUDA,MOZZERELLA,ROQUEFORT,SWISS.
SALAD VEGETABLES
YOU CAN HAVE 230 ? 340 g (8 ? 12 oz) PER DAY
ALFA SPROUTS,BOK CHOY,CELERY,CHICORY,CHIVES,CUCUMBER,DAIKON,FENNEL,LAMB?S
LETTUCE,LETTUCE,MUSHROOMS,PARSLEY,PEPPERS,RADICCHIO,
RADISHES,ROCKET,ROMAINE
LETTUCE,SORREL.
THESE SALAD VEGGIES ARE HIGH IN PHYTONUTRIENTS AND PROVIDE A GOOD SOURCE OF FIBRE.
ALL CHEESES HAVE SOME CARB CONTENT,THE QUANTITY YOU EAT SHOULD BE GOVERNED BY THET
KNOWLEDGE,THE RULE OF THUMB IS TO COUNT 30 g OF CHEESE AS EQUIVALENT TO ONE GRAM OF
CARB.NOTE THAT COTTAGE CHEESE AND OTHER FRESH CHEESES ARE NOT PERMITTED DURING
INDUCTION.NO DIET CHEESE,CHEESE SPEADS OR WHEY CHEESES ARE PERMITTED.INDIVIDUALS WITH
KNOWN YEAST SYMPTONS,DAIRY ALLERGY OR CHEESE INTOLERANCE MUST AVOID CHEESE.IMITATION
CHEESE PRODUCTS ARE NOT ALLOWED.EXCEPT FOR SOY OR RICE CHEESE ? BUT CHECK THE CARB
CONTENT.
OTHER VEGGIES
YOU CAN HAVE 140 ? 200g (5 ? 7oz) PER DAY IF SALAD DOES NOT EXCEED 230g(8oz) THESE VEGGIES ARE
SLIGHTLY HIGHER IN CARB CONTENT THAN THE SALAD VEGGIES
ARTICHOKE,ASPARAGUS,AUBERGINE,BAMBOO,BEAN SPROUTS,BROCCOLI,BROCCOLI RABE,BRUSSEL
SPROUTS,CABBAGE,CAULIFLOWER,CELERY ROOT,CHARD,COURGETTES,DANELION GREENS,FRENCH
BEANS,KALE,KOHLRABI,LEEKS,MANGE-TOUT PEAS,OKRA,ONION,PUMPKIN,RHUBARB,SAURKRAUT,SPRING
ONIONS,SPRING GREENS,SPAGHETTI SQUASH,TOMATO,TURNIPS,WATER CRESS
IF A VEGETABLE,SUCH AS SPINICH OR TOMATO,COOKS DOWN SIGNIFICANTLY,IT MUST BE MEASURED RAW
SO AS NOT TO UNDERESTIMATE IT?S CARB CONTENT.
SALAD GARNISHES
CRUMBLED CRISP BACON,GRATED CHEESE,MINCED HARD BOILED EGG,SAUTEED MUSHROOMS,SOUR
CREAM
SPICES
ALL SPICES TO TASTE,BUT MAKE SURE NONE CONTAIN ADDED SUGAR
HERBS
BASIL,CAYENNE,CORIANDER,DILL,GARLIC,GINGER,OREGANO,PEPPER,
ROSEMARY,SAGE,TARRAGON,THYME
FOR SALAD DRESSING USE OIL AND VINEGAR(BUT NOT BALSAMIC VINEGAR,WHICH CONTAINS SUGAR) OR
LEMON JUICE AND HERBS AND SPICES.PREPARED SALAD DRESSINGS WITHOUT ADDED SUGAR AND NO
MORE THAN TWO CARBS PER TABLESPOON SERVING ARE ALSO FINE
FATS AND OILS
MANY FATS,ESPECIALLY CERTAIN OILS,ARE ESSENTIAL TO GOOD NUTRITION.OLIVE OIL IS PARTICULARY
VALUABLE.ALL OTHER VEGETABLE OILS ARE ALLOWED,THE BEST BEING
CONOLA,WALNUT,SOYBEAN,GRAPESEED,SESAME,SUNFLOWER AND SAFFLOWER OILS,ESPECIALLY IF THEY
ARE LABELED ?COLD PRESSED? OR ?EXPELLER PRESSED ? DO NOT COOK POLYUNSATURATED OILS,SUCH
AS CORN,SOYBEAN AND SUNFLOWER OIL,AT HIGH TEMPERATURES OR ALLOW TO BROWN OR SMOKE.
BUTTER IS ALOWED.MARGARINE SHOULD BE AVOIDED,NOT BECAUSE OF IT?S CARB CONTENT,BUT
BECAUSE IT IS USUALLY MADE OF TRANS FATS ( HYDROGENATED OILS )WHICH ARE A SERIOUS HEALTH
HAZARD.(SOME NON HYDROGENATED MARGAIRINES ARE AVAILABLE IN HEALTH FOOD SHOPS)
YOU NEED NOT REMOVE THE SKIN AND FAT FROM MEAT OR FOWL.SALMON AND OTHER COLD WATER FISH
ARE AN EXCELLENT SOURCE OF OMEGA-3 FATTY ACIDS.
I CANNOT STRESS STRONGLY ENOUGH THAT TRYING TO DO A LOW FAT VERSION OF RecipeAllFREE WILL
INTERFERE WITH FAT BURNING AND DERAIL YOUR WEIGHT LOSS
BEVERAGES
CLEAR BROTH/BOUILLON ( NOT ALL BRANDS;READ LABEL)
SODA WATER,CREAM ( DOUBLE,WHIPPING OR SINGLE);LINIT TO TWO TO THREE TABLESPOONS A DAY;NOTE
CARB CONTENT
DECAFFEINATED COFFEE OR TEA
EXCESSIVE CAFFEINE MAY CAUSE UNSTABLE BLOOD SUGAR AND SHOULD BE AVOIDED BY THOSE WHO
SUSPECT THEY ARE CAFFEINE DEPENDENT,EVERYONE SHOULD TRY TO AVOID CAFFEINE.GRAIN
BEVERAGES(COFFEE SUBSTITUTES) ARE NOT ALLOWED.ALCOHOLIC BEVERAGES ARE ALSO NOT
PERMITTED DURING INDUCTION; THOSE LOW IN CARBOHYDRATES ARE AN OPTION,IN MODERATION,IN
LATER PHASES.
HERB TEA ( WITHOUT BARLEY OR ANY FRUIT SUGAR ADDED)
LEMON JUICE OR LIME JUICE ( NOTE THAT EACH CONTAINS 2 ? 8 GRAMS CARB PER OZ) LIMIT TO 2 ? 3
TABLESPOONS
MINERAL WATER
SPRING WATER
WATER
ARTIFICIAL SWEETNERS
YOU MUST DETERMINE WHICH ARTIFICIAL SWEETNERS AGREE WITH YOU,BUT THE FOLLOWING ARE
ALLOWED: SUCRALOSE ( SPLENDA) SACCHARIN,CYCLAMATE,ACESULFAME-K.NATURAL SWEETNERS
ENDING IN THE SUFFIX ?-OSE? SUCH AS MALTOSE,FRUCTOSE ETC.., SHOULD BE AVOIDED.HOWEVER
CERTAIN SUGAR ALCHOLS SUCH AS MALTITOL DO NOT AFFECT BLOOD SUGAR AND ARE ACCEPTABLE.
SACCHARIN HAS BEEN EXTENSIVELY STUDIED AND HRMFUL EFFECTS WERE PRODUCED IN THE LAB WHEN
FED TO RATS ONLY IN EXTREMELY HIGH DOSES.THE U.S FOOD AND DRUG ADMINISTRATION ( FDA) HAS
REMOVED SACCHARIN FROM IT?S LIST OF CARCINOGENS,BASING IT?S DECISION UPON A THOROUGH
REVIEW OF THE MEDICAL LITERATURE AND THE NATIONAL INSTITUTE OF SCIENCE?S STATEMENT THAT
THERE IS ? NO CLEAR ASSOCIATION BETWEEN SACCHAIN AND HUMAN CANCER.? IT CAN BE SAFELY
CONSUMED IN MODERATION,MEANING NO MORE THAN 3 PACKETS A DAY.SACCHARIN IS MARKETED AS
SWEETEX OR SUCRON.WE DISCOURAGE THE USE OF ASPARTAME ( MARKETED AS
NUTRASWEET,HERMESETAS AND CANDAREL BECAUSE OF QUESTIONS ABOUT IT?S SAFETY.
MY PREFERENCE,HOWEVER IS SUCRALOSE (SPLENDA) THE ONLY SWEETNER MADE OF SUGAR,SUCRALOSE
IS SAFE NON CALORIC AND DOES NOT RAISE BLOOD SUGAR.IT HAS BEEN USED IN CANADA FOR YEARS,AND
THE FDA RECENTLY APPROVED IT AFTER REVIEWING MORE THAN ONE HUNDERED STUDIES CONDUCTED
OVER THE PAST TWENTY YEARS.
NOTE THAT EACH PACKET OF SUGAR SUBSTITUTE CONTAINS ABOUT 1 GRAM OF CARB,SO DON?T FORGET
TO INCLUDE THE AMOUNT IN YOUR DAILY TOTALS.
SPECIAL CATEGORY FOODS
TO ADD VARIETY,EACH DAY YOU CAN ALSO EAT TEN TO TWENTY OLIVES,HALF A SMALL AVOCADO,ONE
OZ OF SOUR CREAM OR 3OZ OF UNSWEETENED WHIPPING CREAM,AS WELL AS 2-3 TABLESPOONS OF LEMON
JUICE OR LIME JUICE.BUT BE AWARE THAT THESE FOODS OCCASIONALLY SLOW DOWN WEIGHT LOSS IN
SOME PEOPLE,AND MAY NEED TO BE AVOIDED IN THE FIRST 2 WEEKS.IF YOU SEEM TO BE LOSING
SLOWLY,MODERATE YOUR INTAKE OF THESE FOODS.
CONVENIENCE FOODS
ALTHOUGH IT IS IMPORTANT THAT YOU EAT PRIMARILY UN PROCESSED FOODS,SOME LOW CARB FOOD
PRODUCTS CAN COME IN HANDY WHEN YOU ARE UNABLE TO FIND APPROPRIATE FOOD,CAN?T TAKE TIME
FOR A MEAL OR NEED A QUICK SNACK.MORE AND MORE COMPANIES ARE CREATING HEALTHY FOOD
PRODUCTS THAT CAN BE EATED DURING THE INDUCTION PHASE OF RecipeAllFREE.JUST REMEMBER TWO THINGS
1. NOT ALL CONVENIENCE FOOD PRODUCTS ARE THE SAME,SO CHECK LABELS AND CARB CONTENT
2. WHILE ANY OF THESE FOODS CAN MAKE DOING RecipeAllFREE EASIER,DON?T OVER DO IT.REMEMBER,YOU
MUST ALWAYS FOLOW
THE RULES OF INDUCTION
LIPOLYSIS TESTING STRIPS ( KETOSTIX )
PROOF POSOTIVE
LIPOLYSIS TESTING STRIPS (LTS) (KETOSTIX) MEASURE THE KETONES- THE MARKERS THAT CONFIRM YOUR
BODY IS IN LIPOLYSIS AND THE SECONDERY PROCESS OF KETOSIS?IN YOUR URINE.THE STRIPS WILL
CHANGE TO PINK OR PURPLE,DEPENDING UPON HOW MANY KETONES ARE PRESENT.THE MORE KETONES
YOU EXCRETE AND THEREFORE THE GREATER DEGREE OF KETOSIS YOU ARE IN,THE DARKER THE COLOUR.
WHAT IF THEY DON?T TURN COLOUR ?
FIRST MAKE SURE THAT NONE OF YOUR FOODS EXCEPT YOUR SALAD AND OTHER VEGGIES CONTAIN
CARBS,MEANING NO HIDDEN SUGARS,NO BREADING ETC.THEN STRICTLY FOLLOW INDUCTION FOR FIVE
DAYS,IF THE LTS STILL HAVEN?T CHANGED TO AT LEAST PINK,MEASURE YOUR SALADS TO MAKE SURE
YOU ARE NOT EATING TOO MANY VEGGIES,STILL NO CHANGE ? TRY CUTTING OUT THE TOMATOES AND
ONIONS,WHISH ARE BOTH RELETIVELY HIGH ON THE GLYCEMIC INDEX.FINALLY MAKE SURE YOU ARE NOT
CONSUMING EXCESS QUANTITIES OF PROTEIN,WHEN EATEN TO EXCESS PROTEIN CONVERTS TO GLUCOSE.
HOWEVER SHOULD YOUR LTS NOT TURN PINK OR PURPLE,DESPITE THE FACT THAT YOU ARE DOING
EVERYTHING CORRECTLY,YOU MAY STILL SHOW A DECREASE IN APPETITE,AN IMPROVEMENT IN WELL
BEING A LOOSENING OF YOUR CLOTHES AND A SLOW BUT STEADY WEIGHT LOSS AND REDUCTION IN
INCHES.THIS SIMPLY MEANS THAT YOU ARE NOT PRODUCING ENOUGH KETONES TO REGISTER ON THE LTS
BUT ENOUGH TO BURN FAT.REMEMBER THE STRIPS ARE TOOLS;MAKING THEM CHANGE COLOUR IS NOT
THE SOLE OBJECT OF THE GAME.
PHASE TWO
ONGOING WEIGHT LOSS
IF YOU ARE STARTING ONGOING WEIGHT LOSS (OWL),I KNOW THAT YOU?VE SUCCEEDED DOING
INDUCTION.CONGRATULATIONS ON REACHING THE FIRST STAGE OF YOUR GOAL !OWL IS WHERE YOU?LL
START TAILORING RecipeAllFREE TO FIT YOU SPECIAL TASTES;IT?S WHAT MAKES RecipeAllFREE SO UNIQUE AND A
PLEASURE.
ALTHOUGH MORE LENIENT THAN INDUCTION,OWL WILL CONTINUE TO REVEAL THE WONDERS OD
DISSOLVING FAT.EXPECT A GRADUAL DECREASE IN THE RATE AT WHICH THE POUNDS AND INCHES DROP
OFF.THIS IS A DELIBRATE PART OF THE PLAN.I HAVE TO REPEAT ONE THING: ALLOWING A FEW MORE
CARBS IN AT THIS PHASE IS NOT A LICENSE TO RETURN TO YOUR OLD HABITS OF DINING ON FOODS FULL
OF SUGAR,WHITE FLOUR AND OTHER JUNK CARBS.THE QUALITY OF THE CARB FOODS YOU EAT CONTINUES
TO BE AS IMPORTANT AS THE QUANTITY.
MAKE YOUR GOAL SPECIFIC
YOU?VE SET A GOAL,AND THAT?S GREAT ! BUT MAKE SURE YOUR GOAL IS SPECIFIC.PLANNING TO LOSE 35
POUNDS,FOR EXAMPLE,IS FAR BETTER THAN PLANNING TO LOSE SOME WEIGHT,BUT YOU PROBABLY
WON?T LOSE THHE FULL 35 UNLESS YOU HOLD IT IN YOUR MIND AS THE DESTINATION OF YOUR JOURNEY.
VISUALIZE
IN OTHER WORDS,ONCE YOU?VE SAID YOU ARE GOING TO LOSE 35 LBS,GO EVEN FURTHER AND VISUALIZE
HOW YOUR BODY IS GOING TO LOOK,WHAT NEW CLOTHES YOU ARE GOING TO BE ABLE TO WEAR,KEEP IN
YOUR MIND HOW GREAT YOU ARE GOING TO FEEL AND LOOK.
HOW TO DO OWL
ON OWL YOU WILL
CONTINUE TO BURN AND DISSOLVE FAT
MAINTAIN CONTROL OF YOUR APPETITE
LEARN HOW MUCH CARBS YOU CAN INTAKE TO CARRY ON LOSING WEIGHT
EAT A WIDER CHOICE OF FOODS
RULES OF OWL
TO BE SUCCESSFUL ON OWL REMEMBER TO :
KEEP PROTEIN AND FAT AS THE MAINSTAYS OF YOUR NUTRITIONAL REGIMEN
INCREASE YOUR DAILY CARB INTAKE BY NO MORE THAN 5 GRAMS EACH WEEK
ADD NEW FOODS IN THE ORDER LISTED IN THE CARB LADDER
ADD ONE NEW FOOD GROUP AT A TIME
EAT A FOOD GROUP NO MORE THAN 3 TIMES PER WEEK TO START,THEN EAT DAILY
STOP NEW FOODS IMMEDIATLEY IF THEY PROVOKE WEIGHT GAIN,THE RETURN OF PHYSICAL SYMPTOMS
LOST DOING INDUCTION OR INCREASED APPETITE OR CRAVINGS
CONTINUE DOING OWL UNTIL YOU HAVE 5 ? 10 POUNDS LEFT TO LOSE
HOW TO FOLLOW PHASE 2
THERE ARE 3 KEY DIFFERENCES BETWEEN INDUCTION AND ONGOING WEIGHT LOWW
THE FIRST IS OBVIOUS.YOU WILL CONSUME MORE CARBS
SECOND WHEREAS DURING INDUCTION YOU ATE YOUR PROTEIN AND FAT FOODS PLUS 3 CUPS OF SALAD
AND OTHER VEGGIES,OWL ALLOWS YOU MUCH MORE CHOICE.THAT MEANS YOU CAN NOW CRAFT A
WEIGHT LOSS PLAN THAT IS YOURS.BUT IT ALSO MEANS AND HERE?S THE THIRD KEY -- THAT COUNTING
CARBS IS TRULY YOUR RESPONSIBILITY
IF YOU DON?T COUNT THEN YOU COULD GET INTO TROUBLE !!!
YOUR OWN PRIVATE NUMBER
LIFE IN THE 21ST CENTURY MEANS LOTS OF NUMBERS TO REMEMBER,WHAT WITH CELL-PHONE
NUMBERS,BANK NUMBERS AND THE LIKE,BUT I?M GOING TO GIVE YOU THE TOOLS TO FIND ANOTHER
NUMBER THAT IS JUST AS ESSENTIAL FOR YOUR LIFESTYLE.REMEMBER THESE TWO BASIC PRICIPLES
WHEN YOU DO THE RecipeAllFREE DIET YOUR RATE OF WEIGHT LOSS IS GENERALLY PROPORTIONAL TO THE
AMOUNT OF CARBS YOU CONSUME.THE LEVEL OF CARBS YOU CONSUME CAN BE MEASURED,BY
ATTACHING NUMERICAL QUANTITIES TO THE CARB FOODS YOU?RE EATING,YOU KNOW HOW MUCH YOU
CAN SAFELY EAT
YOUR DAILY THRESHOLD OF CARBS CONSUMPTION IS YOUR CRITICAL CARBOHYDTRATE LEVEL FOR
LOSING (CCLL)STAY BELOW THIS NUMBER AND YOU WILL EXPERIENCE ONGOING WEIGHT LOSS.GO ABOVE
IT AND YOUR WEIGHT LOSS STALLS.HERE?S HOW YOU?LL DETERMINE YOUR CCLL.EACH WEEK YOU WILL
INCREASE THE QUANTITY OF CARBS YOU EAT BEYOND THE SALAD AND ONE CUP SERVING OF VEGGIES
ALLOWED DURING INDUCTION.THESE INCREMENTS SHOULD MEASURE ROUGHLY 5 GRAMS OF DAILY
CARBS,REPRESENTING ONE ?LEVEL?
DURING THE FIRST WEEK ON OWL,INCREASE YOUR DAILY CARB INTAKE FROM THE 20 GRAMS A DAY ON
INDUCTION TO 25 GRAMS A DAY----- GOING UP ONE LEVEL
I RECOMMEND YOU ADD EITHER ANOTHER SALAD,HALF AN AVOCADO,A CUP OF CAULIFLOWER OR 6 ? 8
STALKS OF ASPARAGUS OR ANOTHER VEGGIE.CONTINUE TO EAT THIS WAY FOR THE REST OF THE WEEK.AS
LONG AS YOUR WEIGHT LOSS CONTINUES STEADILY,YOU CAN GO UP ANOTHER LEVEL?TO 30 GRAMS
DAILY?THE FOLLOWING WEEK.IF YOU ARE A VEGGIE LOVER,YOU MAY BE HAPPY CONTINUING TO ADD
MORE SALAD GREENS AND OTHER VEGGIES.OR YOU MAY CHOOSE TO ADD A HALF CUP OF COTTAGE
CHEESE,AN OZ OF SUNFLOWER SEEDS,OR A DOZEN MACADAMIA NUTS.IF YOU HAVE BEEN FEELING FRUIT
DEPRIVED,NOW IS THE TIME TO ADD BERRIES,THE FRUITS LOWEST ON THE GLYCEMIC INDEX.(13 AVERAGE
SIZE STRAWBERRIES CONTAIN 5 GRAMS OF CARBS)
LOOK AT THE ?POWER OF FIVE? SET BELOW FOR OTHER SUGGESTIONS OF FOODS YOU CAN ADD TO YOUR
DAILY MENU.MOST PEOPLE FIND IT BEST TO ADD BACK FOODS IN A CERTAIN ORDER?WHAT I CALL THE
CARBOHYDRATE LADDER( SEE BELOW)
NOTE THAT FEW PEOPLE WILL BE ABLE TO ADD BACK ALL THESE FOOD GROUPS IN OWL.THOSE ON THE
SECOND HALF OF THE LIST TEND TO RANK HIGHER ON THE GLYCEMIC INDEX AND ARE MORE COMMONLY
INTRODUCED IN PREMAINTENENCE.FOLLOWING THIS ORDER TENDS TO MINIMIZE BLOOD SUGAR SURGES
THAT COULD REACTIVATE CRAVINGS.
CARBOHYDRATE LADDER
1. MORE SALAD AND OTHER VEGGIES ON THE ACCEPTABLE FOODS LIST
2. FRESH CHEESES ( AS WELL AS MORE AGED CHEESE)
3. SEEDS AND NUTS
4. BERRIES
5. WINE AND OTHER SPIRITS LOW IN CARBS
6. LEGUMES
7. FRUITS OTHER THAN BERRIES AND MELONS
8. STARCHY VEGGIES
9. WHOLE GRAINS
EACH WEEK YOU?LL GO UP ANOTHER LEVEL,ADDING ANOTHER 5 GRAMS UNTIL EVENTUALLY YOU?LL
REACH A NUMBER AT WHICH YOU STOP LOSING.THAT?S HOW YOU FIND YOUR CCLL.ABOVE IT YOU LOSE
NO MORE,OR YOU BEGIN TO GAIN.BELOW IT YOU CONTINUE TO LOSE.THE LOWER YOUR METABOLIC
RESISTANCE TO WEIGHT LOSS AND THE GREATER YOUR LEVEL OF PHYSICAL ACTIVITY,THE HIGHER THAT
NUMBER WILL BE.
ONCE YOU CALCULATE YOUR CCLL.YOU?LL BE ABLE TO SAY TO ANOTHER RecipeAllFREE FOLLOWER.? MY
CRITICAL CARBOHYDRATE LEVEL FOR LOSING IS 45 GRAMS.WHAT?S YOURS ?? OR IT MIGHT BE HIGHER ?
SAY 50, OR AS LOW AS 25.TO GET AN IDEA OF THE RANGE THAT IS POSSIBLE,SEE THE TABLE SET BELOW,AS
I?VE MENTIONED BEFORE,METABOLIC RESISTANCE IS INFLUENCED BY AGE,GENDER,ACTIVITY
LEVEL,HORMONE ISSUES,LEVEL OF PHYSICAL ACTIVITY,PRESCRIPTION MEDICATIONS AND OTHER
FACTORS,SO THE RANGE IN CCLLs CAN BE GREAT.
IF YOU EAT BEYOND YOUR CCLL,YOUR SCALE AND MEASURING TAPE WILL HERLAD THAT YOU?VE
CROSSED A LINE AND YOU?LL MAKE ADJUSTMENTS ACCORDINGLY.MOST PEOPLE SIMPLY DROP BACK
DOWN TO THE PRIOR LEVEL OF CARB CONSUMPTION.
LIPOLYSIS TESTING STRIPS ( KETOSTIX ) CAN HELP YOU ASCERTAIN YOUR CCLL IN MAY CASES.THEY
GENERALLY STOP TURNING COLOUR AT A POINT A LITTLE BIT BELOW YOU CCLL.WHEN THAT HAPPENS
YOUR CCLL WILL BE ONLY A FEW CARBS HIGHER.HOW EVER YOU SHOULD BE AWARE THAT ONCE YOU
ARE CONSUMING 50 OR MORE CARBS A DAY,THE LTS WILL NO LONGER REGISTER A CHANGE IN COLOUR.SO
LONG AS YOU CONTINUE TO LOSE POUNDS AND INCHES AND EXPERIENCE NO RECURRENCE OF YOUR PRE
RecipeAllFREE LEVELS OF HUNGER,CRAVINGS AND OTHER SYMPTOMS,REST ASSURED THAT ALL IS WELL.YOU
ARE STILL FUNCTIONING ON A PRIMARILY FAT BURNING METABOLISM EVEN THOUGH YOU MAY NOT BE
PRODUCING ENOUGH KETONES TO SHOW UP IN YOUR URINE.
CARBOHYDRATE GRAM LEVELS AND METABOLIC RESISTANCE FOR
LOSING
METABOLIC RESISTANCE APPROX CCLL RANGE
HIGH <15 GRAMS OF CARBS PER DAY
AVERAGE 15 ? 40 GRAMS OF CARBS PER DAY
L OW 40 ? 60 GRAMS OF CARBS P ER DAY
REGULAR EXCERCISER* 60 ? 90 GRAMS OF CARBS PER DAY
• A REGULAR EXERCISER IS SOMEONE WHO DOES VIGOROUS EXERCISE FIVE DAYS A WEEK FOR AT
LEAST 45 MINS
THE WISE OWL MIND SET
THE OWL PHASE IS ALL ABOUT CHOICE.THE CHOICES YOU MAKE SHOULD FOCUS ON HEALTHY AND
PLEASURABLE ADDITIONS,WITH A STRONG EMPHASIS ON FOODS THAT CONTRIBUTE BOTH.AS YOU ADD
FOODS IN ROUGHLY 5 GRAM CARB INCREMENTS,YOU CAN PROBABLY MOVE BEYOND VEGGIES TO OTHER
FOODS,SUCH AS NUTS,BERRIES AND POSSIBLY GRAINS.ALTHOUGH YOU WILL BE EATING PRIMARILY
NATURAL,UNPROCESSED FOODS,YOU WILL FIND AN INCREASING NUMBER OF CONVEINIENCE FOODS
CREATED FOR PEOPLE SEEKING TO FOLLOW A LOW CARB NUTRITIONAL APPROACH.REMEMBER: READ THE
LABEL !
THE POWER OF FIVE
THESE PORTIONS CONTAIN ROUGHLY 5 GRAMS OF CARBS.FOOD GROUPS ARE ARRANGED IN THE GENERAL
ORDER IN WHICH THEY SHOULD BE ADDED.
VEGGIES
340g (12oz ) COOKED SPINICH
110g ( 4oz ) RED PEPPERS
1 MEDIUM TOMATO
75g ( 2 ½ oz ) COOKED BROCCOLI
8 MEDIUM ASPARAGUS
75g ( 2 ½ oz ) CAULIFLOWER
40g ( 1 ½ oz ) CHOPPED ONIONS
½ HASS AVOCADO
120g ( 4 ½ oz ) SUMMER SQUASH
DAIRY
140g (5oz ) MOZZARELLA CHEESE
110g (4 oz ) COTTAGE CHEESE
160g ( 51/2 oz ) RICOTTA CHEESE
110 ml ( 4fl oz ) WHIPPING CREAM
NUTS AND SEEDS
30g ( 1oz ) OF :
MACADAMIAS (APPROX 10 ? 12 NUTS
WALNUTS ( APPROX 14 HALVES )
ALMONDS ( APPROX 24 NUTS )
PECANS ( APPROX 31 NUTS )
HULLED SUNFLOWER SEEDS ( 3 TABLESPOONS )
ROASTED SHELLED PEANUTS ( APPROX 26 NUTS )
15g ( ½ oz ) OF CASHEWS ( APPROX 9 NUTS )
FRUITS
37 g ( 1 1/3 oz ) BLUEBERRIES
23g ( ¾ oz ) RASPBERRIES
60g ( 2oz ) STRAWBERRIES
60g ( 2oz ) CANTALOUPE.HONEYDEW MELON
JUICES
60 ml ( 2 fl oz ) LEMON JUICE
60 ml (2 fl oz ) LIME JUICE
110 ml ( 4 fl oz ) TOMATO JUICE
CONVENIENCE FOODS
YOU CAN SELECT FROM THE VARIETY OF CONVENIENCE FOODS ( BARS AND SHAKES ARE THE TWO MOST
AVAILABLE) BUT BE SURE TO DETERMINE THE ACTUAL NUMBER OF DIGESTIBLE CARBS IN ANY
PARTICULAR PRODUCTS
PRE MAINTENANCE:
PREPARE FOR PERMANENT SLIMNESS
YOU ARE ALMOST THERE ! ALL YOUR GOOD WORK AND HEALTHY EATING HABITS HAVE PAID OFF,AND
YOU NOW HAVE ONLY 5 ? 10 POUNDS TO GO TO REACH YOUR TARGET WEIGHT.GIVE YOURSELF A GOOD
PAT ON THE BACK: YOU DESERVE IT.
HAVING SAID THAT,I HAVE TO INSERT A NOTE OF CAUTION.YOU MAY NOT LIKE WHAT FOLLOWS,BUT IT IS
VITALLY IMPORTANT THAT YOU HEAR IT.
IF YOU HAVE BEEN RACING ALONG THE ROAD TO YOUR DESTINATION,NOW IS THE TIME TO PUT ON THE
BRAKES.MUCH AS IT IS TEMPTING TO SAY "?I CAN BANISH THESE LAST POUNDS IN A FEW WEEKS NOW
THAT I KNOW HOW TO DO THE RecipeAllFREE"?I STRONGLY ADVISE YOU TO DO SOMETHING THAT SEEMS QUITE
THE OPPOSITE ON PRE MAINTENANCE,THE ALL IMPORTANT THIRD PHASE OF RecipeAllFREE.AS YOU ADVANCE
TOWARD LIFETIME MAINTENANCE,MY ADVICE IS TO PROCEED SO SLOWLY THAT YOUR WEIGHT LOSS IS
ALMOST IMPERCEPTIBLE.I KNOW THAT THIS SNAIL?S PACE CAN BE EXCRUCIATING WHEN THE END IS IN
SIGHT.BUT REMEMBER,GETTING TO YOUR GOAL WEIGHT IS NOT YOUR ULTIMATE GOAL;YOUR REAL GOAL
IS TO MAINTAIN THAT MAGIC NUMBER INDEFINITELY.
OUR FOCUS IS NOW DIFFERENT,THERE IS LITTLE DOUBT YOU CAN AND WILL REACH YOUR GOAL WEIGHT.
THE ONLY DOUBT IS WHETHER YOU WILL STAY AT THAT WEIGHT FOR LIFE.THE PURPOSE NOW IS TO
CREATE THE OPTIMAL LIFETIME EATING PROGRAM,ONE THAT FITS YOU SO PERFECTLY YOU WILL WANT
TO STAY ON IT FOR LIFE.
WHEN YOU MOVED TO OWL,YOU DELIBERATELY SLOWED DOWN YOUR WEIGHT LOSS BY ADDING MORE
CARBS AND MORE VARIETY TO YOUR MENUS.NOW I AM GOING TO ASK YOU TO SLOW THINGS DOWN EVEN
FURTHER.THE MORE YOU LEARN ABOUT EATING AS YOU LOSE THOSE LAST FEW POUNDS,THE
BETTER.YOUR NEXT ASSIGNMENT IS TO INCREASE YOUR CARB CONSUMPTION UNTIL YOU ARE LOSING
LESS THAN A POUND A WEEK.THE ADDITIONAL FOODS WILL PROVEIDE INCREASED NUTRITION.IDEALLY
YOU SHOULD SPEND AT LEAST A MONTH OR TWO IN THIS PHASE.
THERE IS METHOD IN WHAT MAY SOUND LIKE MADNESS.IF YOU SEARCH FOR THE LEVEL THAT ACHIEVES
A SMALL AMOUNT OF WEIGHT LOSS,BY THE TIME YOU REACH YOUR GOAL WEIGHT YOU WILL IN EFFECT
BE ON LIFETIME MAINTENANCE,AT WHICH TIME YOUR WEIGHT LOSS WILL NATURALLY SLOW TO A
HALT.DURING PRE MAINTENANCE YOU WILL BOTH ACCUSTOM YOURSELF TO YOUR LIFETIME EATING
PLAN AND GET A GOOD INDICATION OF WHAT IT WILL BE LIKE.THINK OF THIS PHASE AS A LEARNER?S
PERMIT,LIKE THE ONE YOU HAD WHEN YOU WERE JUST BEGINNING TO DRIVE.YOU WERE ALLOWED OUT
ON THE ROADS,BUT ONLY WITH A LICENSED DRIVER BY YOUR SIDE.PRE MAINTENANCE IS LIKE
THAT.YOU?RE OUT THERE DOING IT,BUT YOU STILL NEED SOME MORE HOURS BEHIND THE WHEEL BEFORE
IT?S SAFE TO ALLOW YOU ON THE HIGHWAY ALL BY YOURSELF.
THAT?S WHY IT IS CRUCIAL THAT YOU NOT MAKE THE ASSUMPTIONS THAT PRE MAINTENANCE AND
LIFETIME MAINTENANCE MUST BE PRETTY MUCH THE SAME THING BECAUSE THEIR NAMES SOUND
ALIKE.NOT TRUE: ONE IS A TRAINING PROGRAM;THE OTHER IS THE REST OF YOUR LIFE.IF YOU HAVE ANY
MISGUIDED IDEAS ABOUT SKIPPING THIS THIRD PHASE AND GOING RIGHT TO LIFETIME MAINTENANCE,I
IMPLORE YOU NOT TO DO SO.IN FACT I WOULD GO SO FAR AS TO SAY THAT PRE MAINTENANCE IS
MANDATORY IF PERMANENT WEIGHT LOSS IS TO BE ACHIEVED.LET ME REPEAT THAT: IF YOU OMIT PRE
MAINTENANCE YOU MAY WELL BE DOOMED TO FAILURE WHEN IT COMES TO MAINTAINING YOUR WEIGHT
LOSS FOR THE LONG TERM.
HOW TO DO PRE MAINTENANCE
PRE MAINTENANCE IS CRUCIAL TO GETTING YOUR WEIGHT UNDER CONTROL FOR GOOD,BUT IT IS ALSO
ABOUT FAR MORE IMPORTANT THINGS,THE FIRST OF COURSE BEING YOUR HEALTH.TO REDUCE YOUR
LONG TERM RISK FOR CONDITIONS SUCH AS CARDIOVASCULAR DISEASE,HYPERTENSION AND DIABETES
THERE IS NOTHING MORE EFFECTIVE THAN MAINTAINING A HEALTHY WEIGHT.BUT IM ALSO THINKING
ABOUT SUCH THINGS AS YOUR ABILITY TO MAKE CHOICES THAT ARE RIGHT FOR YOU.WHEN YOU REALISE
YOU CAN BE IN CHARGE OF WHAT YOU EAT HOW YOU LOOK AND HOW HEALTHY YOU ARE,IT EMPOWERS
YOU IN ALL THE OTHER ASPECTS OF YOUR LIFE.INSTEAD OF WORRYING ABOUT LOOKING GOOD TO PLEASE
OTHER PEOPLEYOU ARE LIKELY COMING TO REALISE THAT WHAT MATTERS IS HOW YOU FEEL ABOUT
HOW YOU LOOK AND FEEL.YOU ARE LEARNING THE SKILLS THAT ALLOW YOU TO CHANGE YOUR LIFE.
WHEN YOU WERE DOING OWL.YOU LEARNED TO INCREASE YOUR CARB INTAKE IN INCREMENTS OF 5
GRAMS.IN THIS PHASE YOU CAN SHIFT INTO A HIGHER GEAR INCREASE YOUR DAILY CARB INTAKE BY 10
GRAMS EACH WEEK SO LONG AS YOU CONTINUE TO LOSE.SEE POWER OF TEN BELOW.IF YOU INTRODUCE
NEW FOODS SLOWLY AND INCREASE YOUR GRAMS OF CARBS GRADUALLY,YOUR CCLL SHOULD INCREASE
GRADUALLY.THIS NEW AND HIGHER CCLL WILL REFLECT THE FACT THAT YOU ARE NOW LOSING WEIGHT
MORE SLOWLY.
AS YOU CONTINUE TO MAKE 10 GRAM INCREMENTAL ADDITIONS,YOU WILL RATHER QUICKLY REACH A
POINT AT WHICH YOU WILL FIND THAT YOU ARE NO LONGER LOSING.IF YOU ARE AT YOUR GOAL
WEIGHT,STAY AT THAT LEVEL FOR A MONTH OR SO BEFORE YOU INCREASE YOUR DAILY CARB
CONSUMPTION BY ANOTHER 10 GRAMS TO SEE IF YOU CAN CONSUME THAT LEVEL WITHOUT
GAINING.ONCE YOU DO BEGIN TO GAIN,DROP BACK 10 GRAMS AND YOU SHOULD HAVE ESTABLISHED
YOUR CRITICAL CARBOHYDRATE LEVEL FOR MAINTENANCE ( CCLM )
ON THE OTHER HAND,IF AFTER AN INCREMENTAL INCREASE YOU FIND THAT YOU ARE GAINING OR ARE
NOT LOSING AND YOU ARE NOT YET AT YOUR GOAL WEIGHT,YOU NEED TO BACK DOWN TO THE PREVIOUS
LEVEL.THE LINE BETWEEN GAINING,MAINTAINING AND LOSING IS A THIN ONE AND YOU MAY HAVE TO
PLAY WITH YOUR CCLL AND CCLM FOR A WHILE TO UNDERSTAND WHAT YOUR BODY CAN HANDLE.
WHILE IT MAY TAKE AS LONG AS 3 MONTHS TO DROP THE LAST FEW POUNDS AND CLEARLY ESTABLISH
YOUR CCLM,I REITERATE:THIS LEISURELY PACE IS CRITICAL TO YOUR ULTIMATE SUCCESS.CONTINUE TO
ADD NEW FOODS SLOWLY AND CAREFULLY SO YOU’LL BE LEARNING GOOD EATING HABITS AT THE SAME
TIME.
SOME VARIATIONS ON THE RULE
ANOTHER APPROACH TO PRE MAINTENANCE IS TO CONTINUE EATING AS YOU WERE AT THE END OF OWL
AND TO ALLOW YOURSELF A 20 GRAM CARB TREAT 2 OR 3 TIMES A WEEK.AD A PIECE OF FRUIT OR
STARCHY VEG,A SERVING OF BROWN RICE OR SWEET POTATOES,FOR EXAMPLE.YOU CAN ALSO HAVE A
GLASS OF WHITE WINE,A LIGHT BEER OR THE WHITE SPIRITS.
STILL ANOTHER WAY TO DO PRE MAINTENANCE IS TO AVERAGE OUT YOUR CARB INTAKE FOR THE
WEEK.THIS IS HOW IT WORKS: IF FOR EXAMPLE,YOUR CCLL IS 80 GRAMS,YOU MIGHT DROP BACK TO 60
GRAMS ON TUESDAY,THEN DEVIATE WITH A BEEF,POTATO AND CARROT STEW THE FOLLOWING
NIGHT,PUSHING YOUR DAILY TOTAL TO 100 GRAMS.(UP TIL NOW,WHEN WEIGHT LOSS WAS ESSENTIAL,I
HAVE TOLD YOU TO SPREAD YOUR CARBS OUT THROUGH THE DAY,IF YOU DO HAVE A HEAVY DOSE AT
ONE MEAL,MAKE SURE THERE IS ENOUGH FAT,PROTEIN AND FIBRE IN THE REST OF THE MEAL TO SLOW
THE GLUCOSE LOAD ON YOUR SYSTEM) HOWEVER,IF YOU FIND SUCH DEVIATIONS CREATE CRAVINGS,IT IS
PROBABLY BEST FOR YOU TO STICK TO A STEADY NUMBER OF CARBS SPREAD EVENLY THROUGHOUT THE
DAY.
BE CAREFUL ! THERE ARE A COUPLE OF REASONS WHY PEOPLE SOMETIMES GET INTO TROUBLE:
1. THEY DON?T RECOGNIZE THAT THIS PHASE IS STILL RELATIVELY RESTRICTIVE OF CARBS,COMPARED
TO THE WAY THEY WERE EATING BEFORE THEY WERE DOING RecipeAllFREE.
2. THEY?RE STARTLED TO DISCOVER THAT WITHOUT THE WONDERFUL ADVANTAGE OF DEEP
LIPOLYSIS,APPETITE SUPPRESSION HAS DIMINISHED
POWER OF 10
THE FOLLOWING PORTIONS EACH CONTAIN ROUGHLY 10 GRAMS OF CARBOHYDRATES.FOOD GROUPS ARE
ARRANGED IN THE GENERAL ORDER IN WHICH THEY SHOULD BE ADDED.
NUTS
60 g ALMONDS
30 g CASHEWS
60g HAZELNUTS
60g MACADAMIAS
60g ROASTED SHELLED PEANUTS
90g PECANS
50g PINE NUTS
35g PISTACHIOS
80g WALNUTS
60g PUMKIN SEED
55g SESAME SEEDS
60g SUNFLOWER SEEDS
STARCHY VEGGIES
75 g CARROTS
230g WINTER SQUASH
60g YAMS OR SWEET POTATOES
230g PEAS
240g BEETS
90g PARSNIPS
60g WHITE POTATOES
LEGUMES
23g LENTILS
60g KIDNEY BEANS
60g BLACK BEANS
60g HARICOT BEANS
55g CHICKPEAS
60g BROAD BEANS
60g PINTO BEANS
FRUIT
½ APPLE
12 CHERRIES
1 PEACH
12 GRAPES
110g STRAWBERRIES
½ GRAPEFRUIT
180g CANTALOUPE MELON
1 KIWI
230g FRUIT COCKTAIL CANNED IN WATER
1 PLUM
1/3 BANANA
1 GUAVA
1/3 MANGO
GRAINS
40g LONG GRAIN BROWN RICE
80g PORRIDGE
100g SWEETCORN
1 SLICE WHOLEMEAL BREAD
40g BARLEY
30g SPINACH PASTA
ALL FIGURES ARE FOR COOKED VEGGIES,STARCHES AND LEGUMES
KEY POINTS !
. THE KEY TO SUCCESS ON PRE MAINTENANCE IS ADVANCING SLOWLY,LOSING LESS THAN A POUND A
WEEK FOR 2 ? 3 MONTHS
. NOTHING WILL HAVE A MORE SIGNIFICANT EFFECT ON REDUCING YOUR LONG TERM RISKS FOR
CARDIOVASCULAR DISEASE,HYPERTENSION AND DIABETES THAN MAINTAINING A HEALTHY WEIGHT.
. INCREASE DAILY CARB INTAKE BY 10 GRAMS PER WEEK SO LONG AS YOU CONTINUE TO LOSE,ADDING
NEW FOODS SLOWLY AND CAREFULLY
. THE LINE BETWEEN GAINING,MAINTAINING AND LOSING IS A THIN ONE,AND YOU MAY HVE TO PLAY
WITH YOUR CCLL AND CCLM FOR A WHILE TO UNDERSTAND WHAT YOUR BODY CAN HANDLE.
LIFETIME MAINTENANCE
THE BELLS SHOULD BE RINGING THE FLAGS FLYING.YOU ARE THERE !!!!! YOU?VE ARRIVED AT THE PLACE
WHERE MILLIONS OF OVERWEIGHT PEOPLE HAVE NEVER BEEN SINCE THEY WERE CHILDREN?AT THE
WEIGHT YOU WERE MEANT TO BE,AND THE IMPACT ON EVERY PART OF YOUR LIFE IS ENORMOUS.AM I
RIGHT ?
NOW LET ME INTERJECT A REALITY CHECK.HAVE YOU WON THE BATTLE OF THE BULGE ? OR HAVE YOU
ONLY GRADUATED FROM BOOT CAMP,IN SHAPE NOW FOR THE BATTLE AHEAD ? I CAN PERSONALLY
ATTEST TO THE FACT THAT YOU HAVE ACHIEVED THE LATTER.RECIDIVISM AMONG PEOPLE WHO HAVE
LOST CONSIDERABLE WEIGHT IS SUCH A WELL DOCUMENTED PHENOMENON THAT MANY CYNICAL
DOCTORS ADVISE THEIR PATIENTS NOT TO EVEN BOTHER TRYING TO LOSE ! FORTUNATELY WITH
RecipeAllFREE,SUCH PESSIMISM IS UNWARRANTED.THIS IS NOT TO SAY YOU DON?T NEED A LIFETIME
MAINTENANCE PLAN ACCOMPANIED BY UNCEASING VIGILANCE.THE FORMER IS THE LIFETIME
MAINTENANCE PHASE; THE DETERMINATION TO SUCCEED IS YOUR RESPONSIBILITY.
I WOULD EXPECT THAT AS YOU TRAVELLED ALONG THE SLOW PRE MAINTENANCE PATH,ONE DAY YOU
REALIZED YOU WERE ACTUALLY IN LIFE MAINTENANCE: YOUR WEIGHT REMAINED CONSTANT WITHIN A
POUND OR TWO FOR SEVERAL WEEKS.THE DECISIONS TO MOVE FROM INDUCTION TO OWL AND FROM OWL
TO PRE MAINTENANCE WERE CONCIOUS ON YOUR PART.BUT IT IS NOT ALWAYS EASY TO DEFINE THE
MOMENT AT WHICH YOU LEAVE PRE MAINTENANCE AND MOVE TO LIFETIME MAINTENANCE; THE FORMER
SEGUES NATURALLY INTO THE LATTER.BUT FROM NOW ON YOU WILL HAVE CONSCIOUS CHOICES TO
MAKE EVERY DAY OF YOUR LIFE.
WHAT LIFETIME MAINTENANCE DOES FOR YOU
BY NOW YOU SHOULD KNOW THIS BY HEART,BUT IN THIS CASE A LITTLE REPETITION IS A GOOD
THING.ADHEARING MAINTENANCE WILL:
1. PROVIDE YOU WITH A WAY OF EATING THAT ALLOWS YOU TO STAY SLIM FOR THE REST OF YOUR LIFE
2. ALLOW YOU TO MAXIMIZE THE AMOUNT OF HEALTHY CARBOHYDRATE FOODS YOU CAN EAT WHILE
STAYING WITHIN 3 ? 5 POUNDS OF YOUR GOAL WEIGHT
3. PREVENT RE ADDICTION TO FOODS THAT HAVE GOTTEN YOU IN TROUBLE BEFORE BY HELPING YOU
TO AVOID FRQUENT EXPOSURE TO THEM
4. TEACH YOU HOW TO DROP BACK TO AN EARLIER WEIGHT LOSS PHASE,WHEN NEEDED TO ACHIEVE
LIFETIME WEIGHT CONTROL
5. TEACH YOU HOW TO MAKE THE HEALTHIEST CARB CHOICES,WHICH WILL ALLOW YOU TO CONTINUE
TO STAY IN CONTROL OF YOUR EATING HABITS,FEEL YOUR BEST AND MAINTAIN INPROVED BLOODLIPID
LEVELS.OPTIMIZE YOUR BLOOD PRESSURE ,ENERGY AND MORE
6. TEACH YOU HOW TO ADJUST YOUR CARB CONSUMPTION WHEN METABOLIC CIRCUMSTANCES
CHAMGE,BEFORE YOU FIND YOURSELF REGAINING INCHES/WEIGHT
7. GIVE YOU A SENSE OF ACCOMPLISHMENT AND CONFIDENCE THAT SPILLS OVER INTO THE REST OF
YOUR LIFE
HOW TO DO LIFETIME MAINTENANCE PROPERLY
NOW THAT YOU?VE MADE IT TO YOUR GOAL WEIGHT,YOU CAN CONTINUE TO SELECT FROM A GREATER
RANGE OF FOODS AND CONSUME MORE CARBS THAN YOU DID IN THE TWO EARLIER PHASES OF
RecipeAllFREE.BUT AS I?VE SAID AT EVERY TRANSITION: NO WAY IS THIS A LICENSE TO RETURN TO YOUR OLD
EATING HABITS.ALL TOO OFTEN,PEOPLE WIN THE BATTLE OF WEIGHT LOSS ONLY TO LOSE THE WAR OF
WEIGHT CONTROL.TO MAINTAIN YOUR GOAL WEIGHT,YOU MUST KNOW YOUR METABOLIC NEEDS.YOUR
CCLM WHICH YOU FOUND DURING PRE MAINTENANCE,LETS YOU KNOW HOW MANY CARBS YOU CAN EAT
EACH DAY TO MAINTAIN YOUR WEIGHT.STAY RIGHT AT OR AROUND THAT NUMBER,AND YOUR WEIGHT
SHOULD NOT FLUCTUATE BEYOND THE PERFECTLY NATURAL RANGE OF 2 ? 3 POUNDS.
CARBOHYDRATE GRAM LEVELS AND METABOLIC
RESISTANCE FOR MAINTAINING
METABOLIC RESISTANCE APPROX CCLM RANGE
HIGH 25 ? 40 g OF CARBS PER DAY
AVERAGE 40 ? 60 g OF CARBS PER DAY
L OW 60 ? 90 g OF CARBS P ER DAY
REGULAR EXERCISER 90 OR MORE g OF CARBS PER DAY
THE NITTY GRITTY OF MAINTENANCE
WHAT YOU SHOULD BE ASKING YOURSELF IS ? WHAT LEVEL OF CARBS CONSUMPTION DO I FEEL BEST ON
?? THAT?S A MORE RATIONAL GOAL THAN TRYING TO FIND THE HIGHEST NUMBER OF CARBS YOU CAN GET
AWAY WITH.THIS MAY MEAN YOU ACTUALLY STAY SLIGHTLY BELOW YOUR CCLM.MANY PEOPLE FIND
THEY FEEL BETTER ON A LOW LEVEL OF CARBS,PERHAPS ONLY 30 ? 35 GRAMS A DAY,THAN THEY DO ON
THE MOST LIBERAL VERSION OF THE PLAN.OTHER PEOPLE FEEL BEST ON TWICE THAT AMOUNT OF CARBS
AND HAVE THE METABOLISM TO SUPPORT IT,THAT IS WHY CCLMs CAN VARY SO GREATLY FROM ONE
PERSON TO ANOTHER.REMEMBER YOUR BEST CARB LEVEL IS THE ONE ON WHICH YOU CAN BE HAPPIEST
AND HEALTHIEST WITHOUT EXPERIANCING CRAVINGS AND REGAINING WEIGHT.
DEALING WITH WEIGHT GAIN
EVEN WITH FLEXIBILITY AND GREAT FOOD,YOU CAN COME UPON A PATCH OF TROUBLE.WHAT IF YOU?RE
HAPPILY EATING AWAY AND FEELING GREAT AND THEN SUDDENLY YOU NOTICE THOSE AWFUL POUNDS
AND INCHES ARE STAGING A REVIVAL ? SINCE YOU ARE IN LIFETIME MAINTENANCE,I KNOW YOU?VE
REACHED YOUR GOAL WEIGHT. THEREFORE YOU?RE PROBABLY NO LONGER IN LIPOLYSIS WHICH BY
DEFINITION INVOLVES AN ELEMENT OF FAT LOSS.NEWLY SLIM PEOPLE ARE NO LONGER TRYING TO SHED
POUNDS,AND SO THEY DON?T BURN FAT FOR FUEL MOST OF THE TIME BECAUSE THEY?RE ABOVE THEIR
CCLL
BUT HERE?S THE CATCH THAT MANY PEOPLE DON?T SEE: THERE IS VERY LITTLE LEEWAY BEFORE YOU
BREAK THROUGH YOUR CCLM TO THE LEVEL AT WHICH YOU BEGIN TO GAIN.A TYPICAL MALE OF
AVERAGE AGE METABOLIC RESISTANCE MAY FIND HE HAS A CCLM OF 50 GRAMS.AS LONG AS HE
REGULARLY EATS NO MORE THAN 50 GRAMS OF CARBS A DAY HE WILL NOT LOSE MORE WEIGHT AND
BECOME TOO THIN.ON THE OTHER HAND,IF HE STARTS CONSUMING 60 GRAMS A DAY,HE?LL BE ABOVE HIS
CCLM AND WILL START TO REGAIN WEIGHT.
AT YOUR GOAL WEIGHT YOU ARE IN FACT PRETTY BALANCED IN YOUR CARB INTAKE.NOTHING IS
EXACT,OF COURSE.LIFE HAS A WAY OF CHANGING AND YOUR WEIGHT WILL IN FACT CONSTANTLY SHIFT
UP AND DOWN BY SMALL INCREMENTS.THE MOST CONVENIENT WAY TO MAINTAIN YOUR BEST WEIGHT
NOW IS TO NOT EVER LET THAT ?UP? GET TOO FAR OUT OF HAND.IF IT DOES YOU MAY FIND YOURSELF
SLIDING DOWN AN UPHILL PATH.TO COIN A PHRASE.
I RECOMMEND THAT YOU KNOW YOUR WEIGHT,AFTER ALL,IT?S ONE ASPECT OF YOUR GENERAL HEALTH
THAT YOU CAN EASILY KEEP TRACK OF.GETTING ON THE SCALES AT LEAST ONCE A WEEK IS A MUST FOR
SUCCESSFUL WEIGHT MAINTENANCE.WHEN YOU FIND THAT YOU?VE GONE 5 POUNDS OR MORE OVER
YOUR MAINTENANCE WEIGHT OR THAT YOUR CLOTHES ARE GETTING TIGHT,YOU MUST PUT THINGS BACK
ON THEIR PROPER COURSE.AND YOU MUST DO IT WITHOUT DELAY !
DON?T GET DEPRESSED AND GIVE UP.EVEN IF YOU DO TEMPORARILY GET OFF TRACK,CONTINUE TO
EXERCISE.IT?S CRUCIAL THAT YOU DON?T SURRENDER ALL CONTROL.START WITH INDUCTION AND STAY
ON OWL UNTIL YOU?VE REACHED YOUR GOAL WEIGHT AGAIN,AT WHICH TIME YOU SHOULD EASE BACK
INTO LIFETIME MAINTENANCE.
REMEMBER GOING STRAIGHT BACK TO THE INDUCTION PHASE IS AS SIMPLE AS BEGINNING RecipeAllFREE IN THE
FIRST PLACE.DO NOT GO BACK TO LIFE MAINTENANCE WITHOUT LOSING ALL YOU HAVE REGAINED.IT?S
SIMPLE.A SALAD A DAY.A PORTION OF VEGGIES,PLENTY OF PROTEIN AND FAT AND VOILA ! YOU?VE
SLASHED YOUR WEIGHT BACK IN AS LITTLE AS 6 ? 8 DAYS,OR TWO OR THREE WEEKS DEPENDING UPON
YOUR DEGREE OF METABOLIC RESISTANCE.
SOME PARTING RECOMMENDATIONS
FOR THOSE OF YOU WHO HAVE BEEN SUCCESSFUL,YOUR NUTRITIONAL VOYAGE SEEMS TO BE ALMOST
OVER.IT WILL CONTINUE INDEFINITELY.I HOPE,BUT YOU?RE DRIVING THE CAR I WANT TO LEAVE YOU
WITH EIGHT BASIC PRINCIPLES FOR YOUR LIFE TIME DOING RecipeAllFREE:
1. BE FOOD AWARE,REMEMBER THAT FRESH MEAT,FISH,FOWL,VEGGIES,NUTS,SEEDS AND OCCASIONAL
FRUITS AND STARCHES ARE THE FOODS NATURE INTENDED YOU TO EAT.THAT PACKAGED REFINED
CARBOHYDRATE STUFF IN THE SUPERMARKET PUTS MONEY IN SOMEBODY?S POCKET.AND IT PUTS
GARBAGE INTO YOUR STOMACHE.THIS IS THE ONLY BODY YOU?VE GOT.NOTICE HOW GOOD IT FEELS
NOW ! NOTICE HOW MUCH BETTER IT LOOKS ! KEEP IT THAT WAY !
2. BE WARY,ENDLESSLY WARY OF SUGAR AND CORN SYRYP AND WHITE FLOUR AND
CORNSTARCH.LOOK AT THE LABELS OF ANY PACKAGED FOOD YOU ARE CONSIDERING AND AVOID
THOSE CONTAIN SUGAR,CORN SYRYP AND HONEY.AND READ THOSE LABELS FOR THE CARB CONTENT
OF THE FOODS YOU WANT TO EAT.
3. INDIVIDUALIZE YOUR PERSONAL EATING PLAN.TRY NEW FOODS.INCREASE THE VARIETY OF FOODS
THAT YOU LIKE AND ENJOY,IT WILL HELP TO PREVENT YOU FROM GOING BACK TO EATING FOODS
THAT YOU ENJOYED IN THE PAST,BUT WHICH SIMPLY AREN?T GOOD FOR YOU.USE LOW CARB
ALTERNATIVES.
4. CONTINUE YOUR ALREADY ESTABLISHED AND EFFECTIVE PLAN
5. CONSUME CAFFEINE AND ALCOHOL ONLY IN MODERATION
6. REMEMBER THAT ADDICTIONS CAN BE MANAGED ONLY THROUGH ABSTINENCE
7. TAKE CARE OF WEIGHT REGAIN PROMPTLY AND EFFECTIVELY BY RETURNING TO THE INDUCTION
AND OWL PHASES FOR AS LONG AS IT TAKES TO GET BACK TO YOUR GOAL WEIGHT.SWEAR THAT YOU
WILL NEVER ALLOW YOURSELF TO BE MORE THAN 5 POUNDS AND TWO WEEKS WORTH OF INDUCTION
AWAY FROM YOUR GOAL WEIGHT
8. MAKE EXERCISE A REGULAR PART OF YOUR LIFE
ONE FINAL WORD.IT IS WELL KNOWN THAT VIRTUALLY ALL INDIVIDUALS REGAIN ALL OR MOST OF THEIR
HARD LAST POUNDS WITHIN 5 YEARS.BUT WHEN A PROGRAM CHANGES THE COMPOSITION OF THE
DIET,NOT THE QUANTITY,AND WHEN PRE MAINTENANCE TEACHING AND THE 5 POUND RULE ARE
CONSISTENTLY APPLIED,RECIDIVISM IS A RARE PHENOMENON,INDEED.MY EXPERIENCE RESOUNDINGLY
CONFIRMS THIS FACT.
INSTEAD OF BOUNCING YOU BACK INTO THE LAND OF THE FAT,RecipeAllFREE WELCOMES YOU PERMANENTLY
INTO THE HOME OF THE SLIM
GOOD LUCK !
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