Phase 2 is all about understanding how your carb tolerance is the bridge from a weight-loss diet to a diet for life. Carnivore Diet Meal Plan Find answers to all the top carnivore diet FAQs, plus a pre-made 21 day meal plan Carnivore Diet Food List Download the printable pdf to store on your phone or print and take with you anytime you go shopping. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juicesįind out what works for you by beginning the balancing process. There are so many more options than just eggs and bacon. Next you’ll move on to Greek yogurt and fresh cheeses. Notice that they are not totally specific, but rather food groups so you have flexibility in what you eat. A spread like this is perfect because you write the general principles of the diet plan you are following, and ideas for each type of meal. You may find that you’re comfortable at a relatively low level of Net Carbs a day, perhaps 25 to 35 grams, which is not all that different from Kick-Start but does allow you to eat such delicious, nutritious food as nuts and seeds and then berries, melon, and cherries. Planning out your diet increases the likelihood that you’ll stick to it. You’ll also gradually come to understand which, if any, foods trigger cravings for more of the same and/ or interfere with weight loss. The gradual increase in Net Carb intake and reintroduction of new foods allows you to continue to shave off pounds and inches, maintain appetite control, and feel energetic. You begin adding Balancing foods in 5g increments. If you’re comfortable with a slower, steadier rate of weight loss, after two weeks (or a few more) start to climb the Carb Ladder. BALANCING YOUR CARBSĪlternatively, you may choose to lose the bulk of your weight in Phase 2 (Balancing). At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder. Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack. Portion out nuts and seeds in advance to avoid overeating. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)Īs a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds 24 walnut halves come in at 3.4 grams. To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content. Try adding nuts and seeds to your Phase 1 list of acceptable foods.Continue to consume 20 grams of Net Carbs a day beyond the first two weeks. To make this process easier, as well as set the stage for when you do decide to move on: If you’re motivated by quick weight loss and thrive on structure and a minimum of choices, you may choose to stay in Phase 1 beyond two weeks.
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