First of all you need to chose a plan. What plan you choose often depends on medical problems you have and how low on carbs you are willing to go. My advice is to google specific plans and pull up their allowed food lists. And then choose the one that most suits your needs. If you are diabetic, Atkins and Protein Power are excellent. If you can tolerate more carbs then I like South Beach. But there are tons of excellent smart carb diets. Some of the members may wish to tell you about theirs.
If you want a really easy no brainer plan then "The 30 Day Low Carb Diet Solution" tells you exactly what to eat.
Plus or minus up to 3 pounds is considered normal as fluid moves in and out of cells. So being up a pound is insignificant. You may have gotten a hold of some extra salt or have some retained stool. Immediately after you eat you will weigh more.
Do we really need to tell you to eat less Tootsie Rolls? LOL Okay. Eat less Tootsie Rolls. LOL.. Most smart carb plans eliminate sugar unless it's from fruit. High Fructose corn syrup and anything similar as well. Ditto on the white flour, white rice, white pasta. No transfats.
Eat mainly fresh unprocessed foods. The best foods don't have ingredient lists unless it says something like - onions. Shop the perimeter of the store and you will do fairly well - fresh meat, fish, eggs, veggies, fruits on some diets, dairy if your plan allows, nuts, seeds, good oils like olive oil. Some plans allow 100% whole wheat bread of other whole grains. If you eat processed foods then read your labels for ingredients you don't need like the ones listed above. I will warn you that there are few processed foods that will pass inspection other than things like mustard, olives, sugar free pickles. Almost all processed foods have added sugar.
Cull the cookies, candies, pastries, chips, pies, cakes, boxed dinners, etc.
I'm on a specific MD diet for hypoglycemia halfway between Atkins and South Beach.
I eat the same thing for breakfast every day - 4 fried egg whites, 2 strips lower sodium bacon, a glass of Hood Calorie Countdown Chocolate Dairy Beverage, and a clementine or 1/2 orange. Occasionally a piece of low carb toast. Rarely on special occasions a 1/2 of a High Fiber Light English Muffin.
I have the same thing for lunch every day - a main dish salad with mixed greens, broccoli, cauliflower, carrot, radishes, green pepper, 2 cooked egg whites, 2 queen size green olives, 2 ounces of turkey or chicken and homemade French dressing. Sometimes some cheese, bacon bits, or sunflower seeds.
Supper is usually meat, low glycemic veggies, and a piece of fruit. Sometimes a 100% whole grain like quinoa.
Sugar free jello
Sugar free, fat free pudding
Sugar free popsicles
Sugar free fudsicles
Sugar Free Hard Candy
Sugar Free Jelly, Jams, Preserves
Light Whipped Topping
Ricotta cream with extracts, cocoa powder, sugar free chocolate syrup, or sugar free syrups
Laughing Cow Cheese
Cottage Cheese with SF preserves
Cabot 50% Reduced Fat Cheese
Other legal cheeses like mozzarella, gouda, American, Cheddar, cottage, provolone. Swiss, FF cream cheese
Hard Boiled Eggs with legal dressings
Nuts and Seeds
Peanut Butter Stuffed Celery
Apple and Peanut Butter
Low Carb Tortilla Crisps and Salsa
Low Carb yogurt
Serving of dark chocolate
Raw Veggies - especially radishes, cauliflower, pickled cucumbers, pickled peppers
Olives or Sugar Free Pickles
Sugar Free Deli Meat
Sugar Free Cocoa
Decaffeinated Flavored Teas
No caffeine, no sugar soft drink
Rarely - popcorn - I can't eat this stuff on an everyday basis due to hypoglycemia
-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen
Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"
|206 Days since: sitting on my butt for long periods of time