- Get a copy of Atkins or Protein Power, or another low carb diet book of your choice and read it cover to cover.
- If you don’t wish to buy a book, at least make sure you research the diet thoroughly on the web. Keep in mind there is a lot of biased information both supporting and discouraging the diet, neither side is necessarily right. You need decide for yourself whether this diet is for you.
- Make time to go through your cupboards and refrigerator to start the get-rid-of-the-bad-stuff foods. What to beware of: foods containing sugar or any form of sugar, such as molasses or honey; foods containing white flour; and especially avoid hydrogenated fats, also known as trans fats – they are artificial fats that damage your health. The US Government urges everyone to consume as little trans fat as possible.
- Read each label carefully. If a box is unopened, such as a box of crackers, donate it to a local homeless shelter. If it’s been opened, offer it to a neighbor or just dump it in the trash.
- Shop on the outer edges of the supermarket. Meaning buy meat, low carb dairy products (cheese, butter, cream), green vegetables and low sugar fruits such as berries.
- Make a shopping list of foods to keep on hand for your new diet plan. Write down good-for-you protein sources such as water-packed tuna fish, turkey bacon, chicken breasts, and eggs. Don’t forget to include low-carb veggies, such as lettuce, mushrooms, and cucumbers.
- Get to the grocery store, list in hand, and follow it!
- When you arrive at home, put the low-carb foods in the front of your cupboards and shelves. Congratulations, you’re on your way!
- Focus on what you can have rather than what you can’t. For example, you can now have: Greek salads, lean meats, lean sausages, steaks, roast chicken, herbed pork chops, unsweetened berry snack in whipped cream (or with zero-calorie sweeteners), sugar free flavored gelatin with whipped cream.
- Enjoy hard cheeses (not much of the soft kinds), cheesecake made with Splenda and a chopped nut crust, nuts (almonds and walnuts are lowest in carbs), Caesar salad, omelets for breakfast, egg salad, “deviled” boiled eggs (spicy), some greens, raw veggies dipped in tzatziki or guacamole. Have French-style green beans not whole. Avoid most fruits except strawberries and some tomato. Vegetables are not unlimited. It is a healthy, luxurious way of eating.
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