The following restricted carbohydrate dietary guidelines are suitable for people who are overweight who may have insulin resistance or Type 2 diabetes. If you are an insulin-dependent diabetic please click here. If you are a diabetic with renal disease please click here.
General Dietary Rules
- EAT 3 MAIN MEALS A DAY: *** No skipping meals ***
~plus~ a protein-rich snack at mid-morning, mid-afternoon & supper - Each meal MUST contain High-quality PROTEIN (30g) & HIGH-FIBRE VEGETABLES (150g)
- Eat SEAFOOD once a day – or as frequently as possible (salmon, sardines, other shell/fish)
- Have 50g piece of specified fruit – three times a day
- Restrict intake of high-starch grain products and all sugar-rich foods (to a maximum of 50g at Breakfast, Lunch & Dinner)
- Avoid immune-reactive foods – commonly gluten grains and dairy products
HIGH PROTEIN FOODS:
EGG – 17% protein: one 45gm egg supplies approx 8gm protein
SEAFOOD — 18% protein: 100 gm supplies 18 gm protein
Poultry — 23% protein: 100 gm supplies 23 gm protein
Lean Red Meat– 27% protein: 100 gm supplies 30 gm protein
Protein Requirement: your daily protein requirement depends on your ‘Ideal Body Weight (IBW)’ and an ‘Exercise or Extra Factor (EF)’ related to your exercise level or degree of protein deprivation.
No exercise – EF = 1; Light exercise – EF = 1.2; Mod exercise: EF = 1.4; Heavy exercise – EF = 1.6.
Your minimum daily protein requirement = Ideal Wt x 0.9 x EF
E.g. For a 1.62m, 77kg woman with a 3kg protein deficit: IW = 1.622 x 23 = 60.4kg
~ thus, Protein requirement = 60.4 x 0.9 x 1.4 = 76 gm protein/day = 25gm/meal
Main Meals: One serve of protein-rich food (cooked weight) = meal protein / % food protein
è Thus 25gm protein/meal → Seafood = 25/0.18 = 139gm ~ Poultry = 25/0.23 = 108gm
~ Lean meat = 25/0.27 = 92gm ~ Eggs = 8 x 3
NB: Protein foods should be mixed and matched as required and meat, chicken & eggs should be
organic or free range)
HIGH FIBRE FOODS: Think vegetables only: MINIMUM 150gm / meal:
VEGETABLES: use 5-6 types per meal
cauliflower, broccoli, cabbage, carrots, celery, lettuce, onion, choko, green beans,
mushrooms, mung bean sprouts, tomato, raw beetroot, avocado, spinach, pumpkin,
zucchini, squash, cucumber, aubergine, capsicum, paprika, cayenne, pepper, chilli
*** use grated carrot, raw beetroot and apple in lunch-time salad ***
restrict: *** alfalfa sprouts: frequent intake may cause chemical reactions & affect liver ***
HIGH STARCH FOODS: Restrict these foods to a maximum of 50 -75g per meal
LEGUMES : split peas, lentils, chickpea, broadbean, lima beans etc…
VEGETABLES: potato, yellow sweet potato, green peas, butternut & Jap pumpkin
GRAIN/CEREALS: Brown rice, Basmati rice or rice noodles, breads, corn, pasta
OTHER FLOURS# : sago, tapioca, yellow-pea flour, buckwheat, potato flour, rice flour
FRUIT: you are permitted 3 pieces of fruit per day : 50g per serve
apple, nashi, pear, pawpaw, banana, kiwi fruit, SPC peaches & pears (natural),
lemon/lime, grapes, berries, pineapple, stone-fruit, melons, mango
restrict intake of: All Dried Fruits & Banana (high in sugars)
ALTERNATIVE FLOURS: can be used to mix with other flours ~BUT~ are carbohydrate -rich
Rice flour, Yellow-pea flour (Besan), Buckwheat flour, Potato flour, Arrowroot
E.g. for Seafood/Schnitzel / Pakoras etc, use:
Rice flour & Besan flour + herbs – dry coat OR Mix into batter
AVOID or RESTRICT INTAKE OF:
YEAST-SOY PRODUCTS:
Most processed foods contain yeast, always check labels (for tyramine)
Tempeh, soy sauce, miso – all contain yeast – USE wheat-free Tamari
Breads/biscuits, wine/beer, stockcubes, thick sauces, vegemite, gravox, brown vinegar
Processed foods, modified or processed starch and most dried fruits.
MILK PRODUCTS: milk, cream, cheese & milk solids :-
Except for pure butter with Olive or Canola oil (Dairy Soft) / GHEE
SUGARS:
table sugar, honey, maple syrup, lactose, milk, maltose, malto-dextrin,
fruit juice, cakes, biscuits, sweets, icecream & chocolate
*** may tolerate small amounts of rice syrup, maple syrup, pure honey, palm sugar
ARTIFICIAL COLORS AND PRESERVATIVES and processed foods
220, 221, 222, 223, 249, 250, 251, 621, 622,
***Buy a Pocket Reference of Food Additives***
AVOID all chemicals, insecticides, cleaning solvents etc. as much as possible
CHALLENGE TESTING: if you wish to challenge test for food allergy or reactivity
1.. avoid suspect food for several days (>5)
2.. eat suspect food (100 gm) on 3 consecutive days
3.. record any symptom or reaction that develops~ these are regarded as a positive reaction
4.. then again avoid the test food for a week
5.. then repeat the 3-day challenge
6.. note and record any symptoms or reactions that occur
*****
NOTE: if you break your diet ~ at least enjoy it BUT Do observe whether or not any reactions occur |
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