Grains:
Grains, Pseudo Grains and Millets (See – ‘Foods, Intolerance and Allergies’)
For the first 5 weeks preferably even for 3 months, avoid all grains including Pseudo Grains such as amaranth, quinoa, buckwheat and also millets. Whole grains are better than refined grains, but they are still starch and hence also spike blood sugar and insulin. They can also create gut problems and inflammation.

You may thereafter choose to reintroduce grains or pseudograins or millets, one at a time, watching how they affect you. For some
people very low carb diets may not be optimal hence they can stick to the Low-Carb feast day diet or even add resistant starches (See – ‘Glossary – Prebiotics’) to your diet. However if you choose to go onto a Ketogenic diet as your life-time programme, you will do without grains, except may be a little on the Feast day, but only after the initial stage.

Each of us is genetically, biochemically and gut microflora profile wise, different and may do better on somewhat different diets. Find out what is best for you by monitoring yourself. However, as the aim is to re-set you old eating habits and get to a good base line, for the first 5 weeks just follow the Low-Carb diet and then for the next 5 weeks shift into the Ketogenic diet (or even go on to the Ketogenic diet from day one, if your existing health problems are already serious). Thereafter add in what you really miss, with a clear understanding of the affect it may have on you and then adjust your diet as best suits you by properly monitoring yourself. You are your best doctor.

The Low Carb or Ketogenic life time regimen:
In the Low-Carb diet regimen, you control the quantity of healthy carbohydrates you eat, while making proteins and fats the centre piece of your diet, especially in the initial weight loss period.

The crux of this regimen is that you can consume a wide variety of proteins and fats till your hunger is satisfied, not gorging yourself, while at the same time limiting carbohydrates and only selecting the right carbohydrates, those most full of nutrients and fibre and those with the lowest impact on your blood sugar level. The essence of the Low-Carb diet is that your body burns both carbohydrates and fat for fuel and the ‘Feast day makes it easier to follow while also controlling your metabolism.

In the Ketogenic diet you further cut-back on carbohydrates and proteins and eat more fat, your body then burns fat, including its own fat, for fuel. The result is you lose weight even more rapidly. The Ketogenic diet also has other advantages.

Once you have attained to your desired goals for health, fitness, weight and shape by following the Low-Carb diet and exercise regimen, you can then, one at a time, re-introduce any of the other food items you may still crave, while all the time keeping a careful watch on how your body reacts to each. You can always go back on the strict Low-Carb diet for a short period as necessary to rectify the effects of any excess indulgence. However as you follow this regimen, and gain a proper understanding of the effect on your health of the foods you eat, and of the minimum effort you need to make while exercising to maintain your fitness, you would finally have learnt how to integrate all of such knowledge into a effective Controlled Carbohydrate or even a further more restrictive Ketogenic Life Style regimen that best suits you and keeps you in good health and fitness and gives you many other fringe benefits, for the rest of your life.

There is no such thing as an ‘Average Person’ who would need a ‘One type fits all’ diet or treatment. Each of us responds differently to various treatments, drugs and dietary protocols and we hence need to acknowledge and support our true individual nature. The regimen recommended herein is a guide for you to better understand your own body and how it reacts to dietary and general life style choices and then make the choices most suitable for you.

Keep trying different things until you find that something or variable that works best for you, be it food based or physical or psychological or even logistical.

Do remember you inhabit a unique body and only you are in charge of it.

“If you listen to your body when it whispers, you won’t have to hear it scream!” – Anon

“A person can eat almost anything if the portion size is appropriate” – Melinda L. Irwin, Professor of Epidemiology at the Yale School of Public Health. However the effect of even a little of wrong things can be detrimental to health.

Eat healthy and be patient. Common sense based on right information and understanding of your own body will direct you to the right decision on diet.

For the best diet effect start with the Low Carb diet as recommended herein. Soon shift to a proper Ketogenic diet. You may later modify it as you deem fit to settle on your choice of life time diet.

“When diet is wrong, medicine is of no use. When, diet is right there is no need for medicine” – Ayurvedic saying.

Important: Even though this diet, properly followed, has not been found to have any negative effects, do consult your Physician, especially if you are on any medication, but do request him to also read this Guide before he advises you.