Today is the first day that I am going to start a new look at my low
carb diet. I have been researching and
found a low carb form of the Mediterranean diet. It incorporates many of the good aspects of a
Mediterranean diet but also limits the bad aspects of carbohydrate eating that
causes spikes in a person's blood sugar. Dr. Steve Parker developed this method
to help those who are pre-diabetic and diabetic in controlling those factors, i.e.
carbohydrates, that elevate or cause spikes in their blood sugar levels which
promotes damage to cells.
The first eight weeks deals with what he calls a "Ketogenic
Mediterranean Diet". The
carbohydrate count is very low - 20 to 40 digestible carbs daily. He does take into account the fiber that a
person may eat and subtracts it from the total as in Atkins. In reading through the materials, it looks as
though Dr. Parker has taken the best of both worlds. He follows many of the concepts of low carb
eating as stated by Dr. Atkins while eating many of the foods that are
beneficial in the Mediterranean diet.
GUIDELINES for KETOGENIC MEDITERRANEAN DIET
1) Unlimited meat, fish, poultry, eggs, and shellfish. (I, however,
will limit consumption to no more than 12 oz. of protein daily.)
2) Fish should be consumed daily – at least 4 oz. (I will only eat
it - Mondays, Wednesdays, Fridays, and Sundays for lunch)
3) Olive oil – at least 2-3 tablespoons daily in salad dressings or
in cooking.
4) Nuts and seeds – 1 oz. daily (I hope to be able to control my
consumption after a two week induction as in the Atkins Diet.)
5) Vegetables – up to 14 oz (400g) daily. (In the two week beginning, vegetable
consumption will be 2 – 85g servings daily.
After two weeks, it will be raised to 3 – 85g servings.)
6) Cheese – up to 3 oz daily. (Real, regular cheese – not low fat)
This is optional as he recognizes that cheese and other dairy can stall some
people. I will try to limit it to 1-2 oz
only for the day.
7) Wine - I do not drink alcoholic beverages so I need to try and
follow some of the guidelines it states if you do not drink. The one that I would try to follow is the 20g
piece of dark chocolate (65-85%).
8) Daily supplements –
(1) Centrum multivitamin
Magnesium Oxide – 250mg
Calcium Carbonate – 500 mg
Vitamin D – 1200 IU
Potassium gluconate – 2750mg
Magnesium Oxide – 250mg
Calcium Carbonate – 500 mg
Vitamin D – 1200 IU
Potassium gluconate – 2750mg
9) At least 64 oz. of water
Other condiments, oils, and spices
Butter – only after the requirement of
olive oil has been used.
Plant oils, vinegar (cider, red wine, and distilled), mayonnaise (preferably, homemade), yellow mustard (1 tbsp daily), salad dressing with less than 3g carbohydrates per 2 tbsp daily (use olive oil based preferably unlimited), Worcestershire sauce (1 tbsp), A1 steak sauce (1 tbsp daily), lemon juice and lime juice (2 tbsp daily).
Plant oils, vinegar (cider, red wine, and distilled), mayonnaise (preferably, homemade), yellow mustard (1 tbsp daily), salad dressing with less than 3g carbohydrates per 2 tbsp daily (use olive oil based preferably unlimited), Worcestershire sauce (1 tbsp), A1 steak sauce (1 tbsp daily), lemon juice and lime juice (2 tbsp daily).
Tea and coffee in moderation only
Use cream or high fat half and half in moderation.
My starting weight is 238.4 lbs. I am going to the store tonight and
I have time to devote to myself to start correctly and stay the course. My goal
for the first week is 235.0 lbs.
No comments:
Post a Comment