Why you must – “Eat today to control the hormones that will tell your cells what to eat tomorrow” – Ron Rosedale
There are just 5 simple rules to follow for the diet: with an optional 6th rule for fasting and a 7th rule regarding timings.
Avoid ‘white’ Carbohydrates:
Sugar, Wheat, all breads, rice (including brown), cereals, potatoes, pasta, tortillas, tapioca and fried food with breading and anything else white, and even milk, however cottage cheese, unsweetened butter milk and yoghurt are allowed. Avoid low fat yoghurt. Also vegetables like cauliflower / cabbage, though white are allowed. You may experiment with shirataki rice which is made from the root of a plant and has very low carbs, low calories, low fat and is gluten free. You may also experiment with cauliflower rice and other varities of rice (See – ‘Foods, Intolerances and Allergies’).
Milk products, though having a low glycemic index, have a high insulinemic index. Also the galactose in milk is a carbohydrate. If you must flavor your tea or coffee use cream, not milk, and restrict it to less than two table spoons a day. Cream contains very little lactose and is an excellent source of dietary fat. Do not use non-diary creamers as they are mostly just sweetened chemicals. A bit of cinnamon may be a good substitute. Milk also contains too many
carbohydrates, including lactose, a natural sugar, so does processed yoghurt, even unsweetened, hence do not over consume. You may however consume milk products such as Kefir, Cottage cheese (paneer), unsweetened yoghurt and buttermilk. The high casein content of cottage cheese and buttermilk appears to facilitate fat loss, and the fermentation of yoghurt helps maintain proper balance of the micro flora in your gut. See (‘Effect of Sugar & Carbohydrates’).
Total calories still count. But remember, if you are struggling with your weight, fat itself is not the culprit; Carbs are the likely problem. Scale down your net carbohydrate intake (total carbs minus fibre) to about 10 or even 5 percent of your calories to make room for more fat and some lean protein: eggs, lean meat, yoghurt and fish. Of course, the Low Carb diet will make you feel full for longer and thus reduce your appetite, resulting in lower intake of calories. Hence do ensure you consume enough fat and fibre. Fat will keep you full, unlike carbs which can put you on a blood sugar roller coaster that leaves you hungry a little later.