What Food on the Menus Do I Eat?
Your menus will be made up exclusively of foods and drinks chosen from good-quality protein sources and low glycaemic index, low- density carbohydrates, plus the very best fats. Let’s look at protein first.
Fish – all kinds of fresh and canned fish including bass, trout, sole, sardines, herring, mackerel, salmon, tuna, terakihi, dory.
Shellfish – mussels (the green-lipped variety are best), calamari, oysters, clams, crayfish, lobster, crabs.
Game and Poultry – wild duck, pheasant, quail, venison, turkey, organic or free-range chicken, rabbit, wild boar.
Meat – organic bacon, organic beef, organic pork, organic lamb, organic ham.
Eggs – soft-boiled, in omelettes, poached, hard-boiled, scrambled, fried and in any other no-carbohydrate egg dishes.
Cheese – only occasionally, and limit intake to 4oz. Many cheeses contain carbohydrates, so check the content. Use parmesan, camembert, feta, cottage cheese, tofu cheese, ricotta.
Salad Dressings And Sauces
Extra-virgin olive oil with vinegar, lemon or lime juice (watch carbs – see chart below), home-made mayonnaise, low-carb bottled dressing (not diet dressings, as these almost invariably have sugar in them – read labels). Be sure to count as part of your carbohydrate intake whatever kind of vinegar or lemon juice you are using to make your salad dressing. Here is a useful chart to help you calculate carbs.
Use all fresh herbs and spices freely. When it comes to dry herbs, check labels for sugar or other carbohydrates. The ones you buy in the supermarkets are notorious for having additives in them.
Drinks
Filtered or distilled water, sparkling water, flavoured sparkling water (must have no calories and contain no artificial sweeteners). Clear broth – bouillon (read labels).
Fats And Oils
Extra-virgin olive oil, walnut oil, grapeseed oil, coconut oil, home-made mayonnaise made with extra-virgin olive oil, small amounts of butter, flaxseed oil, omega-3 fish oils, double cream (very occasionally), sour cream (very occasionally). Olives (check carbohydrate levels).
Not allowed, with a few exceptions as below. Your body uses alcohol immediately as fuel, even before it uses carbohydrate and fat. Alcohol can interfere with ketosis but once the calories from it are used up you get right back into ketosis metabolism. Once you get through the first three weeks of Ketogenics, you can experiment with adding a glass of red wine every now and then and see if this interferes with fat burning. It varies tremendously from one person to another. Any wine that you drink further down the road needs to be only in small quantities, only infrequently, and must be dry. Sweet wines are far too high in carbohydrates. You can use wine in small quantities when cooking, for as soon as the alcohol is heated to simmering it will be lost or reduced in whatever sauce you are preparing.
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Posted by dodo in Calorie Restriction Diet, Low Carbohydrate Diet, Mayo Diet, Protein Diet | 5 Comments »
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