Low-Carb Eating Plan

Feb 28, 2011

Response to a post on the lap band board:

http://www.obesityhelp.com/forums/lapband/4348767/Lost-when-it-comes-to-food/

 Low-Carb Eating Plan

Eat 3 small meals, plus 1-2 snacks (100 cal. or less) per day.  Don't skip meals.
Eat protein with each meal/snack.
Limit carbs to no more than 50g per day.
Avoid bread, potatoes, rice, pasta, corn, beans and peas.
Avoid all sweets and sugars, including fructose in fruit (exception:  berries)
Limit saturated fats and trans fats, use Pam, olive or canola oil instead.
Drink at least 8 glasses of non-caloric liquids per day.  Limit caffeine.
Exercise 3-5 times per week for at least 30".
Avoid alcohol.
Watch out for low-fat products that add starches/sugars.  

Eat mostly:
Lean protein:  poultry, beef, pork, lamb, fish, and seafood that is not breaded or fried.
Eggs
Cottage cheese
Soy beans and tofu
Vegetables, excluding starchy ones like corn, peas, and potatoes

Eat in moderation:  
Protein bars and shakes (check protein/carb ratio)
Processed meats
Peanut butter, olives, avocado, nuts
Unprocessed, natural cheeses (no American/Velveeta)
Berries

Condiments, etc.:
Unlimited:  vinegar, garlic, lemon, lime, boullion, salt, pepper, salsa, mustard, low-carb ketchup and pasta sauce, cocktail sauce, spices, artificial sweeteners, SF popsicles, SF jello, SF gum, pickles, Crystal Light

Limited:  mayonnaise, salad dressing
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Here are some foods that I eat:

Breakfast:
Eggs, omelets, scramblers, sometimes with Canadian bacon
Cottage cheese and blueberries
Protein shake/bar
Smoothie made with cottage cheese, frozen berries, Crystal light

Lunch:
Leftovers
Egg salad
Tuna salad
Fast food burger, hold the bun
Taco salad (no beans, rice, or tortilla chips; top w/ salsa & a little sour cream)

Veggies
Tomato with mozzarella, fresh basil, drizzled with balsamic vinegar
Green beans, steamed, then sautéed with garlic, mushrooms, & parm cheese
Spinach sautéed with garlic & pine nuts
Cucumber, avocado, tomato, feta or blue cheese, Ken's Light N. Italian dressing
Salad with bacon bits and thinned blue cheese dressing

Snacks
Hard boiled egg
Lunch meat and cheese roll ups
Jerky
Cheese stick and a few nuts
Celery w/ peanut butter
Edamame

Easy protein sources:
Sadler’s smoked beef brisket (available at Walmart)
Tuna
Hormel pre-cooked entrees
Eggs & Cheese
Lunch meat
Rotisserie chicken
Peel & eat shrimp (get it steamed at purchase)
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Second phase, once I get back to my goal weight, is to add back fruit, whole grains, brown rice, sweet potatoes, beans, and staying away from "white carbs".

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