Suggested dietary guidelines

Suggested dietary guidelines

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

  1. EAT 3 MAIN MEALS A DAY: *** No skipping meals ***
    ~plus~ a protein-rich snack at mid-morning, mid-afternoon & supper
  2. Each meal MUST contain High-quality PROTEIN (30g) & HIGH-FIBRE VEGETABLES (150g)
  3. Eat SEAFOOD once a day – or as frequently as possible (salmon, sardines, other shell/fish)
  4. Have 50g piece of specified fruit – three times a day
  5. Restrict intake of high-starch grain products and all sugar-rich foods (to a maximum of 50g at Breakfast, Lunch & Dinner)
  6. Avoid  immune-reactive foods – commonly  gluten grains and dairy products


                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




             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



                 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



                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


Do observe whether or not any reactions occur


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