What to eat
The Basics of a low carb diet
- Have three meals per day (breakfast, lunch, dinner).
- Each meal must consist of a portion of protein, a portion of healthy carbohydrates (starch-free vegetables) and fat.
- Drink a minimum 2 litres of water per day.
- Avoid all sugar and high starch food items.
- Carbohydrate content should be a maximum of 5g based on a 100g serving (check nutritional information on the package).
Food you can eat
Proteins
Veal, Poultry, Beef, Pork, Lamb, Mutton,
Fish,
Eggs,
Sprouts,
Soy Products*,
Dairy Products – very low amounts *.
Carbohydrates
All starch-free vegetables. See list below which vegetables you can’t eat.
Fat
Omega 3/6 oil (this is not usable for frying),
Guideline for how much oil to use: ca. 15ml per 25kg bodyweight per day, for example if your weight is 75kg you use 45ml Omega 3/6 oil per day. If you are an athlete it is ca. 28ml per day and per 25kg bodyweight.
Good (virgin cold pressed) oils e.g. olive oil,
Unsalted butter,
Cream,
Coconut oil,
Olives*.
*Carbohydrate content should be a maximum of 5g based on a 100g serving.
Seasoning, drinks, desserts
Seasoning
Chili and lots of Turmeric to activate the immune system and metabolism.
Herbs, fresh or dry (please avoid premixed seasonings)
Stevia (a natural sweetener).
Drinks
Water (minimum 2 litres per day),
coffee, tea,
herbal tea (preferable Ginger tea).
Alcohol
All spirits that contain no added sugar are permitted. These are Brandy, Cognac, Schnaps, Gin, Rum, Tequila, Vodka and Whisky. Also ok are dry red wine and a light beer like Pils, Lager and the alcohol free beer. Alcohol consumption should be kept to a minimum and should be consumed within reason.
Dessert ideas
There are lots of websites with low-carb recipes, you only have to adjust some of the ingredients. Instead of sugar or honey use pure Stevia. Instead of wheat use ground almonds.
What you CAN’T eat or drink
Vegetables high in starch: Potatoes, Sweet Potatoes, Parsnips, Cooked carrots (but raw carrots are permitted), Beetroot, Peas, Sweetcorn, Brussels Sprouts.
All legume products e.g. Lentils, Beans, Kidney Beans (too high in carbohydrates).
Rice and noodles (too high in carbohydrates).
Fruits and Fruit Juices (contain glucose and fructose).
Grains e.g. Wheat, Rye, Millet, Corn, Spelt and Grain products e.g. Bread, Pasta (too high in carbohydrates).
Vinegar and Lemon (too acidic).
Alcohol: liquors, wine, heavy beer (all with sugar) and champagne (too acidic).
Trans-fats such as margarine or the fat often used in fastfood restaurants.
