Cindy's Low Carb Recipes for the OnGoing Phase

Choose 1-2 servings of the low-carb foods from the list (or foods equally low in carbs) each day for the first 2 weeks (depending on how many carbs are in the serving). Then your third week, you can have 2-3 servings by adding another serving (approximately 5 carbs). The fourth week you add one more serving of 5 carbs or so, and so on. As long as your Ketostix are turning at least pink, you can continue adding a few more carbs (usually a serving of 5 carbs) a week to your daily diet.

For example:

Week 1 and 2:

You will be eating all the 0 carb meats and eggs you want. Limit your carbs to 10-20 per day. Watch the cheeses, some do have at least ½ - 1 carb per serving.

Week 3:

You will be eating all the 0-carbed meats and eggs you want. Limit your carbs to 15-25 per day.

Week 4:

You will be eating all the 0-carbed meats and eggs you want. Limit your carbs to 20-30 per day.

Week 5:

You will be eating all the 0-carbed meats and eggs you want. Limit your carbs to 25-35 per day.

And so on…

When you get to a point that you aren’t losing and (nor or) you aren’t consistently turning your Ketostix pink anymore, start taking carbs back out. Cut back your carbs a serving per week until you are back turning your Ketostix pink again. Say you are in Week 6, (eating 30-40 carbs per day) and your strips stop turning pink. Just go back to Week 5 of eating 20-30 carbs per day.

Generally I would avoid eating foods, like a cup of yogurt (11-15 carbs, depending on the brand) or a similar item that has that many carbs for this reason: it is such a small amount of food, not really satisfying, when you could have a large chef salad and bee full for the same amount of carbs. As always, if you really want it, go ahead, just realize that you have a limit on your carbs.

You can have chicken with the skin and all. Don’t worry about the fat, it will burn itself off…PROVIDED y0u limit your carbs.

You must get the Ketostix to gauge whether or not your body has begun burning stored body fat.

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           Ketosis 101                                                                                                   Email Me

I hope you have read “The Book.” You need to understand how and why the diet works. You will be changing your body over from a carbohydrate-burning machine for energy to a fat burning machine. That process takes about 2 weeks. After that you slowly add back in the “good” carbs (from healthy veggies, nuts, and some whole grains and fruit). Say goodbye forever to processed sugars like donuts, ho-hos, etc. (including non-diet colas) and the white starchy things like white bread and white rice. You ABOSOLUTELY have to eat smart the rest of your life.

By adding back the carbs, you slow your weight loss down a little bit at a time, but you end up with a healthy, well-balanced diet. You have to eat the maintenance diet the rest of your life. Now that doesn’t mean that (after you reach your goal) you can’t have a piece of birthday cake, occasionally, or a baked potato, or spaghetti dinner once in a while, but basically the high-carb foods are our enemy.

I tried to stay at around 10-15 carbs on the Induction diet, because there are always hidden carbs. Some people turn their Ketostix purple (large) with under 20, but I have to be under 15 to get it to turn barely pink (trace) during the Induction phase. But even as I added my carbs back in, I always remained pink. So that worked for me. Everyone is different. Have you bought the Ketostix yet? You need to purchase them so you can gauge how many carbs you can add back in every week.

This diet can also be harmful if a person doesn’t understand it or do it the right way. For instance, if you only stay on the Induction diet, never adding back in your carbs because you lose weight faster, you may run the risk of damaging your kidneys, which could lead to renal failure. Dr. Atkins now says you can stay on it longer, up to 6 months or so IF you still feel good. Just be aware of the potential for harm.

On the other end of it…if you cheat, never getting or staying in the “ pink” on the Ketostix from eating too many carbs, you risk lining your arteries with all the fat intake and never burn it off, let alone burn off stored fat. That will eventually lead to heart disease and similar problems. So be very aware of the potential dangers, and read your labels. This, done right, is a very healthy to lose weight and eat right for the rest of your life!

I have outlined a sample for you to go by below: