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Low Carb Diet

Earlier this year I decided enough is enough and I had to finally lose my baby fat. I alternated this low carb diet with the cabbage soup diet found it really works provided you stick to it and don’t cheat. Its isn’t a dramatic weight loss like the cabbage soup diet, but then again you should not really lose weight at too fast a rate as it can cause all sorts of problems. Generally you would be advised to lose no more than 2lb per week. So far I have lost over a stone and feel so much better for it. I still have weight to lose but it now feels far more achievable.

I found that with this diet I was eating more bread then I was used to if I had bread both for breakfast and lunch, so I stuck with oats for the obvious health benefits as my breakfast each day (See my previous blog about the great benefits of oats http://melaniesfabfinds.co.uk/food/96/.

The diet is designed to give you approximately 100g of carbohydrate per day. It is low in fat (although the extent to which will depend on the foods chosen) and moderate in protein. The energy value of the diet is between 800-1000 Kcal. The following sample menu shows you what a typical days intake may include.

Breakfast (15g carbohydrate)

3 tbsp / 20g of Branflakes or Fruit & fibre.
OR 4 tbsp / 15g Cornflakes or Rice Krispies.
OR 1 Shredded Wheat.
OR 1 and a half Weetabix.
OR 5 tbsp / 35g of All Bran.
OR 25g of rolled Oats.
OR 1 slice medium sliced toast with a scraping of margarine.

LUNCH (15-20g Carbohydrate)

1 slice medium bread/toast (I would suggest brown or seeded bread, you can even get bread that
contains oats).
Or 2 crispbreads.
Or half a bagel.
Or half a pitta bread.

With

2 eggs (no more than 5 eggs per week).
Or 50g / 1 and a half oz cheese (no more than 3 portions per week).
Or 8 thin packet slices of ham, chicken of turkey.
Or 1 small chicken breast without skin.
Or 4 rashers of grilled back bacon.
Or 100g / 4oz (small portion) meat.
Or 2 grilled sausages.
Or 100g / 4oz fish.
Or 100g / 4oz quorn or Tofu.

With plenty of vegetables AND/OR salad (low fat dressing).

(i found that the various seasonings available were wonderful for adding flavour to meals such as Schwartz, Piri Piri and also Chargrilled Chicken, I would suggest using them with the fish, chicken, quorn or tofu to add a delicious flavour, you should also look at the rest of the range for other exciting seasonings to add a little life to your meals).

take a look at their site: http://www.schwartz.co.uk/ for more delicious seasonings.

Evening Meal (20g Carbohydrate)

2 Average old potatoes (boiled or mashed).
Or 4 egg-sized new potatoes with skin.
Or 2 small roast potatoes.
Or 2 tbsp cooked rice (any variety, although I would personally suggest brown, or even wild to
add a bit of excitement and texture to the meal).
Or 2 tbsp cooked pasta (any variety).
Or 40 strands of spaghetti (count when raw).

With

2 eggs (no more than 5 eggs per week).
Or 50g / 1 and a half oz cheese (no more than 3 portions per week).
Or 8 thin packet slices of ham, chicken of turkey.
Or 1 small chicken breast without skin.
Or 4 rashers of grilled back bacon.
Or 100g / 4oz (small portion meat).
Or 2 grilled sausages.
Or 100g / 4oz fish.
Or 100g / 4oz quorn or Tofu.

With plenty of vegetables AND/OR salad (low fat dressing).

Allowances throughout the day (40g carbohydrate).

1/3 pint /200ml of skimmed milk for drinks and cereal.
2 portions of fruit or 150ml fruit juice.
Unlimited water, tea, (try herbal teas to add variety) coffee, low calorie squash, low calorie
fizzy drinks (it might be advisable to invest in a sodastream if you drink fizzy drinks weekly,
you could even add a bit of fizz to freshly squeezed juices then, wouldn’t that be fab!)
One small pot (125g) low fat, low sugar yoghurt per day (diet or lite varieties).

It is important NOT to eat less than the specified portions of carbohydrate as this can make you feel unwell. Other foods on the menu will provide you with protein and fat. The inclusion of these foods means it should not be necessary for you to take any vitamin or mineral supplement.

Fruit Portions
A serving of fruit is 80g

2 small fruit e.g. plums, apricots, satsumas.
1 medium fruit e.g. apple, orange, banana.
1 slice of very large fruit e.g. melon, pineapple.
1/2 a grapefruit or avocado.
1 cupful of berries e.g. strawberries, raspberries or grapes.
3 heaped tbsp fruit salad (fresh or tinned in fruit juice) or stewed fruit.
1 heaped tbsp of dried fruit e.g. raisins, sultanas.

This Post Has 4 Comments

  1. Sounds great! I’m going to give that a go I think. Thanks for posting 🙂

  2. Fab and well done on the weight loss. I need to do something about my weight. I was a size 10 when i met my husband 5 years ago. Now we have 2 kids and I am a size 14. Good Luck with the blog xx

  3. This comment has been removed by the author.

  4. Give this diet a try guys, its not rapid but it’s healthy weight loss and you are more likely to keep it off with this as it becomes habit 😉

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