The 30-Day Low-Carb Diet Solution by Mary Dan Eades and Michael R. Eades


4059c766cf58ab7-261x361.jpg Author Mary Dan Eades and Michael R. Eades
Isbn 047145415X
File size 0.59MB
Year 2002
Pages 192
Language English
File format PDF
Category cookbooks


 

fmatter.qxd 10/24/02 2:11 PM Page iii fmatter.qxd 10/24/02 2:11 PM Page i THE 30-DAY LOW-CARB DIET SOLUTION Michael R. Eades, M.D. Mary Dan Eades, M.D. John Wiley & Sons, Inc. fmatter.qxd 10/24/02 2:11 PM Page ii Copyright © 2003 by Creative Paradox, LLC, and all rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada Design and production by Navta Associates, Inc. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, e-mail: [email protected] Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Cataloging-in-Publication Data: Eades, Michael R. The 30-day low-carb diet solution / Michael R. Eades, Mary Dan Eades. p. ; cm. Includes bibliographical references and index. ISBN 0-471-43050-1 (cloth : alk. paper) 1. Low-carbohydrate diet. 2. Low-carbohydrate diet—Recipes. [DNLM: 1. Diet, Reducing—Popular Works. 2. Dietary Carbohydrates—administration & dosage—Popular Works. WD 212 E11z 2003] I. Title: Thirty-day low-carb diet solution. II. Eades, Mary Dan. III. Title. RM237.73 .E227 2003 613.2'83—dc21 2002014905 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 fmatter.qxd 10/24/02 2:11 PM Page iii We dedicate this book to our grandsons, Thomas Michael Eades and William Alexander Eades, Who make life worthwhile. iii fmatter.qxd 10/24/02 2:11 PM Page iv Contents Acknowledgments v Introduction 1 CHAPTER 1 Why Low-Carb Works CHAPTER 2 Getting Ready to Go Low-Carb CHAPTER 3 So . . . What Do I Eat? CHAPTER 4 The 30-Day Low-Carb Diet Solution Meal Plans 44 CHAPTER 5 Recipes APPENDIX A Carbohydrate Content of Combination Foods (Dairy, Nuts, Soy) 169 Resources 3 33 71 171 Meal Planner Worksheet 172 APPENDIX B Recommended Multivitamin and Mineral Profile 173 APPENDIX C Visualizing Meat Portion Sizes APPENDIX D Protein Requirements Index iv 178 24 176 174 fmatter.qxd 10/24/02 2:11 PM Page v Acknowledgments Although this book, like our previous ones, is an outgrowth of our nearly twenty years of experience in using low-carb nutrition to help patients and readers control their weight and weight-related health problems, it’s a great departure in its simplicity. For that we owe a debt of gratitude to Gary Taubes for his New York Times Sunday Magazine cover story that vindicated low-carb dieting in the minds of almost all its critics. Thanks to that piece, we were able to do something we had wanted to do since 1995—write a low-carb book devoid of heavy scientific explanations and complex formulae, one that would just tell folks what to eat. Of course, the book would never have found its congenial home without the tireless efforts of our ever-faithful agents, Channa Taub and Carol Mann. And a big thanks to our editor Tom Miller and the many people at John Wiley & Sons, who not only enthusiastically embraced the notion of our writing a really simple low-carb primer, but collectively exerted Herculean effort to bring it out in record time. A special thanks to our partners at Advanced Metabolics, Larry McCleary, MD, Christine McCleary, and Brett Astor, who struggled to work around the havoc that this expedited project caused as well as for listening to us whine about it. To Rose Crane, many thanks for developing many of the recipes; it made the job infinitely easier. No project we undertake would ever come to pass without the help of our loyal and friendly staff. A big thanks to our nurse Debbie Judd v fmatter.qxd 10/24/02 2:11 PM Page vi vi AC KNOWLE D G M E NTS and our executive assistant Kristi McAfee who toil away on our behalf at all hours of the night and day. We really do notice, guys, and appreciate it more than you know. And finally, thanks and love to our wonderful family—sons Ted, Dan, and Scott, daughters-in-law, Jamye and Katherine, and the joys of our life, our grandsons, Thomas and William—for whom we always do everything we do. fmatter.qxd 10/24/02 2:11 PM Page 1 Introduction We’ve been powering the low-carbohydrate movement since the mid1980s, when we first began using carb restriction to effectively treat our patients who suffered from high blood pressure, heart disease, diabetes, overweight, and a host of other medical ills related to disordered metabolism. In 1989, in Thin So Fast, we described, for the first time for the layman, the theory of a connection between all these diseases and the hormone insulin. (At the time, the connection was speculative; now it’s all been borne out in the research lab.) Five or six years later, having dug out and assembled a wealth of medical research supporting this theory, we were able to lay out all the science behind why a protein-rich low-carbohydrate diet accomplishes what a low-fat diet can’t in our 1996 book, Protein Power. The international scientific research continued apace, and in 2000 we streamlined and updated the nutritional information and expanded the program into a comprehensive lifestyle for good health in The Protein Power LifePlan, again laying out all the scientific underpinnings in support of our program. We felt that taking a position that ran counter to the prevailing medical “wisdom” demanded a full display of the scientific rationale behind it, not only to give our readers added comfort in adopting this diet and lifestyle, but to silence the critics—a job that proved to be a tough uphill battle against the entrenched forces of the high-carb/lowfat devoted. But what reams of scientific papers had been unable to do, a journalist’s pen accomplished. Now, the protein-rich, low-carb diet has arrived, finally having been vindicated on the July 7, 2002 cover of the Sunday Magazine of the venerable New York Times Magazine, 1 fmatter.qxd 10/24/02 2:11 PM Page 2 2 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N in Gary Taubes’ insightful article, What if Fat Doesn’t Make You Fat? Suddenly the tide has turned. Now, legions of overweight people who have struggled (and often failed) to keep their cholesterol, blood pressure, and blood sugar under control following the standard low-fat dietary prescription are standing on the platform, eager to board the low-carb train—all they want to know is how to do it. And so, we came to write The 30-Day LowCarb Diet Solution. Unlike any of our previous books on the subject—or, for that matter, any of the familiar books on low-carbing, such as Enter the Zone, Dr. Atkins’ Diet Revolution, Sugar Busters!, The Carbohydrate Addict’s Diet, or The Paleo Diet—in this book you’ll find little or no science. There are no complicated charts or tables to use, no complex system of food combining, only the briefest of sketches of what a lowcarb diet is and why it works; the balance of the book is simply howto—how to easily determine how much protein and how much carb are right for you and how to go about eating it. If you do want to know all the science behind low-carb—every why, what, and how—pick up a copy of Protein Power and The Protein Power LifePlan, where you’ll find the full story. If you’re now convinced of the merits of cutting carbs, don’t give a flip about the science, and just want somebody to tell you what to eat, this is the book for you. In The 30-Day Low-Carb Diet Solution, you’ll find ultra-simple guidelines that will let you get started on your lowcarb journey today, plus dozens of easy and quick low-carb recipes, and even 30 days of low-carb meal plans to take all the guesswork out of eating. Once you’re hooked on the low-carb way, you’ll also want to pick up a copy of our new Low-Carb Comfort Food Cookbook, where you’ll find hundreds of ways to indulge your passions for foods you never thought could be low-carb: fried chicken, breads and muffins warm from the oven, pizza, pasta, pies, cakes, and many more. Keeping your commitment to low-carb eating will be easier than ever before. So enjoy great eating—and lose weight while you’re doing it. c01.qxd 10/24/02 2:13 PM Page 3 CHAPTER 1 Why Low-Carb Works I f you’re among the millions of people who have cut dietary fat to the bone in an attempt to lose weight, reduce cholesterol or triglycerides, or lower blood pressure only to have your efforts rewarded with frustration and failure, you’re not alone. If you’ve done everything you were told to do by carefully following a low-fat, high-carbohydrate diet, struggling to try to reclaim your health and fitness, and failed—stop blaming yourself! You didn’t fail at your diet—your diet failed you. Victims of the Low-Fat Lie As a society, North Americans responded to the constant urging of the media—television, newspapers, magazines, and talk shows—to reduce dietary fat, cutting our fat intake by almost 30 percent over the past two decades or so, and yet more of us are fatter today than ever before. If dietary fat had been the culprit behind the many diseases blamed on it, we’d be a nation of thin, healthy people by now. But, of course, we aren’t. In the fifteen to twenty years we’ve been trimming the fat, type II diabetes has tripled and in the last decade alone, obesity has increased 3 c01.qxd 10/24/02 2:13 PM Page 4 4 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N by 30 percent. And now deaths from stroke and heart disease are on the rise. Far from solving the health problems that bedevil North Americans, eating more carbs and less fat made them substantially worse. And now the truth has finally come out: fat was never the problem. Elevated insulin, caused by the force-feeding of low-fat and nofat carbs, has been responsible for causing so many of us to become overweight and develop high blood pressure as well as elevated blood sugar, cholesterol, and triglycerides. Have you been on the wrong diet? Take this quiz and see. 1. Have you gained weight on a low-fat diet? Yes No 䡺 䡺 2. While following a low-fat diet did your cholesterol rise? 䡺 䡺 3. While following a low-fat diet did your triglycerides rise? 䡺 䡺 4. Did you develop fluid retention or high blood pressure? 䡺 䡺 5. If female, during pregnancy did you develop gestational diabetes or toxemia? 䡺 䡺 6. Do you suffer an energy slump in the middle of the morning following a low-fat, highcarbohydrate breakfast or in mid-afternoon after a carb-rich lunch? 䡺 䡺 7. Do you tend to gain weight around your mid-section? 䡺 䡺 8. Do you suffer from acid reflux? 䡺 䡺 9. Do you suffer from gout? 䡺 䡺 䡺 䡺 10. Do you snore loudly and thrash the bedcovers when you sleep? If you’ve answered “yes” to any of these questions, the low-fat diet has been the wrong diet for you; you’ll reclaim your health and lose c01.qxd 10/24/02 2:13 PM Page 5 5 W H Y L O W- C A R B W O R K S excess weight much more easily by switching to the low-carbohydrate diet. Let’s take a quick look at why. (If you’re already convinced and ready to go low-carb and want to skip even this brief explanatory background material, turn to Chapter 2.) Before you read the following information, test your current nutritional knowledge. Are the following statements true or false? True False 1. Humans can survive and thrive without eating any carbohydrates whatsoever. 䡺 䡺 2. Eating a potato is like eating a quarter of a cup of pure sugar. 䡺 䡺 3. Good sources of protein are meat, fish, poultry, and eggs. 䡺 䡺 4. Anything made of wheat or corn—including pasta, bread, crackers, bagels, and chips— causes a rise in blood sugar and insulin. 䡺 䡺 5. The total carbohydrate of a food is the sum of the sugars, starches, and fiber it contains. 䡺 䡺 6. Eating protein causes a modest balanced rise in both insulin and glucagon. 䡺 䡺 7. The diet the USDA recommends—as shown in the USDA Food Pyramid—is almost identical to the balance of nutrients farmers use to fatten cattle and hogs on the feed lot. 䡺 䡺 8. Fat has virtually no effect on blood sugar, insulin, or glucagon. 䡺 䡺 9. As many as three out of four North Americans have a tendency to overproduce insulin when they eat starch or sugar. 䡺 䡺 c01.qxd 10/24/02 2:13 PM Page 6 6 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N 10. Three out of four North Americans are overweight to some degree. True False 䡺 䡺 (Answers on page 23.) The Metabolic Balance Scale The body likes to keep its blood sugar within a fairly narrow “comfort” zone, neither too high nor too low. Throughout the day, blood sugar rises and falls outside this zone many times, but when it does the body normally marshals the hormonal forces necessary to restore it to a comfortable balance right away. For instance, when your blood sugar rises after a starchy meal or a sugary beverage, insulin—as the hormone chiefly responsible for regulating carbohydrate metabolism— acts quickly to bring it back down, by driving the sugar from the blood and into the cells where it can be burned for energy or stored for later use. When blood sugar dips too low, as it may overnight or if you go too long without eating, the body releases glucagon—insulin’s partner hormone—to bring it back up into balance. Tipping the Scale Unfortunately, as medical studies have shown, about three out of four North Americans produce too much insulin when they eat a diet high in carbohydrates (grains, starchy vegetables, and sugars)—the very prescription laid out as dietary gospel in the low-fat, high-carb food pyramid. And when they do, their metabolic balance tips to the side of hyperinsulinemia (too much insulin in the blood), which is very likely the reason that a recent Harris poll indicates that three out of four North Americans are overweight to some degree. You can think of insulin (and all hormones) as chemical messengers capable of “talking” to various tissues throughout the body that c01.qxd 10/24/02 2:13 PM Page 7 W H Y L O W- C A R B W O R K S 7 have built-in receivers to pick up the message. The receivers for insulin’s message (called insulin receptors) lie on the surfaces of the muscle, liver, and fat cells, as well as certain cells in the kidney and in the appetite control centers of the brain. If the system is working normally, a rise in blood sugar signals the body to release insulin, which sends its message throughout the body to activate the insulin receptors, which in turn cause the sugar to leave the blood and move into the cells, returning the blood sugar to the comfort zone. In many people, however, this system doesn’t work normally. These people experience an exaggerated release of insulin when their blood sugar rises, and this excess begins to dull the response of the insulin receptors—over time, a condition called insulin resistance results. Once this occurs, insulin’s message becomes so muted that the receivers can’t hear it anymore and respond. Despite an excess of insulin in the blood, the blood sugar remains elevated. To overcome the resistance, the body then must shout louder by releasing even more insulin for its blood-sugar-lowering message to be heard. And a vicious cycle ensues of requiring ever-higher amounts of insulin to get the blood sugar back into balance; for many, diabetes ultimately results. Unfortunately, regulating blood sugar is only one of insulin’s many metabolic jobs and when it has accomplished the task of restoring blood sugar to normal, the excess is free to roam throughout the body, talking to other tissues, transmitting other messages. For instance, insulin tells the kidneys to hold on to salt (sodium). Where salt goes fluid follows, and the result is fluid retention. Insulin causes an increase in the thickness and constriction of artery walls as well; coupled with fluid retention, constriction of arteries can lead to high blood pressure. In the liver, insulin’s message stimulates the production of excess cholesterol and triglycerides. Insulin tells the fat cells to store incoming calories as fat and keep them there—the fat cells become resistant to giving up their stored calories to burn for energy when insulin levels are high. And finally, in the muscles, which rely on c01.qxd 10/24/02 2:13 PM Page 8 8 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N burning fat as their preferred fuel source, insulin blocks the effective burning of fat for energy. If three-quarters of us put out too much insulin when we eat carbohydrates, it’s easy to see how following the low-fat, high-carb diet would have landed us exactly where it did—overweight, out of shape, and at greater risk for heart disease, diabetes, high blood pressure, gout, sleep apnea, and more. If excess insulin is the problem, then reducing insulin must be the answer. How do we reduce it? By diet and diet alone. All the major drug companies are spending billions of dollars searching for a drug that will lower insulin levels, but as of yet, all have failed in their quest. Currently, a common-sense, lowcarbohydrate diet is the only viable way to rapidly and successfully lower insulin levels and begin to undo the damage caused by insulin resistance and hyperinsulinemia. How can you tell if you’re at risk for developing any insulin-related health problems? Complete the following personal health inventory. Yes No 1. Do you have adult onset diabetes? 䡺 䡺 2. Did you develop diabetes during pregnancy? 䡺 䡺 3. Do you have elevated triglycerides? 䡺 䡺 4. Is your “good” HDL cholesterol level low? 䡺 䡺 5. Are you overweight mainly around the middle? 䡺 䡺 6. Do you have high blood pressure? 䡺 䡺 7. Is your cholesterol elevated? 䡺 䡺 8. Do you retain fluid? 䡺 䡺 9. Do you frequently crave sugar and/or starchy foods? 䡺 䡺 10. Do/Did either of your parents have adult-onset diabetes? 䡺 䡺 c01.qxd 10/24/02 2:13 PM Page 9 9 W H Y L O W- C A R B W O R K S Yes No 11. Do/Did either of your parents have high blood 䡺 䡺 12. Does/Did one or more of your parents and/or grandparents have elevated triglycerides, elevated cholesterol, a heart attack, or gout? 䡺 䡺 13. Are you obese? (more than 20% overfat) 䡺 䡺 pressure? Scoring your health quiz: Questions 1–5 If you answered “yes” to any of these questions, you already have, or are at very high risk of developing, an insulin-related disorder. Questions 6–10 If you answered “yes” to any of these questions, you are at high risk of already having or developing an insulinrelated disorder. Questions 11–13 If you answered “yes” to any of these questions, you run a moderately high risk of having or developing an insulin-related disorder. If you find that you’re at risk, the low-carb diet is for you. Take a look at why it will work, or, if you’re convinced and ready to go lowcarb, dive in on page 24. Food Was the Cause, Food Is the Solution Just as food has gotten us into this dilemma, it will also get us out. Food—the right food—is the tool that will restore harmony to your harried metabolism. The 30-Day Low-Carb Diet Solution works because it feeds your body what it must have to thrive—protein from lean meat, fish, poultry, game, eggs, and dairy products; good fats found in olive oil, butter, coconut oil, nut oils, fish, and healthy, natural meat and poultry; antioxidants and cancer-fighting phytochemicals found in lowstarch fruits, vegetables, and greens—and limits the grains, starchy c01.qxd 10/24/02 2:13 PM Page 10 10 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N fruits and vegetables, and sugars that are what’s taking it out of balance. A low-carb diet is, in effect, a return to the kind of diet we were designed to thrive on over many millennia. The solution is so simple— give your body the nutritional tools it needs and then get out of its way and it will use these tools to heal you. In the first 30 days on this plan, you’ll experience tremendous benefit both in weight loss and in reductions of blood pressure, blood sugar, cholesterol, and triglycerides. What you eat will determine whether you store fat or burn it, make excess cholesterol and triglycerides or keep them in line, retain fluid or release it, elevate your blood pressure or keep it at a healthy level, suffer attacks of acid reflux or gout or don’t. So it will pay great dividends to take just a moment to look briefly at what food is and how it affects you. A Short Primer on Food When you eat a meal, your body breaks down the food into its most basic units to make it possible to absorb the nutrients. No matter what you eat, all foods fall into three simple categories: protein, fat, and carbohydrate (starch, sugar, and fiber). And, of course, there’s also water that makes up the lion’s share of almost all foods. The body breaks down protein, found mainly in meat, fish, poultry, eggs, dairy products, nuts, and tofu and other soy products, into individual amino acids that it reassembles and uses to build and repair body tissues—muscle, bone, blood, heart, liver, kidney, hair, skin, and nails—and to make all the enzymes and chemical messengers necessary to run virtually every process in the body. Dietary fat, from both animal and vegetable sources, is assembled into absorbable clusters that pass first into the lymphatic system (a sort of superhighway of the immune system) and then into the blood. The body requires fat to make reproductive hormones (estrogen, testosterone, progesterone and others) and for proper function and mainte- c01.qxd 10/24/02 2:13 PM Page 11 W H Y L O W- C A R B W O R K S 11 nance of the brain, nervous system, and eyes, as well as a crucial component of the cell membrane of every one of the body’s trillions of cells. Most sugars, whether table sugar, fruit sugar, honey, syrups, or molasses, are all two simple sugar molecules—usually glucose and fructose—hooked together. Because the digestive tract quickly breaks these apart for absorption into the blood, they cause a quick rise in blood sugar, and for three-quarters of us that spells trouble. An exception is fructose (or the more-commonly used high-fructose corn syrup), which is absorbed differently. Fructose doesn’t stimulate a rise in blood sugar and insulin and for years was thought of as a safe sugar for diabetics; however, research has clearly shown that it promotes insulin resistance by another mechanism and is therefore potentially the most dangerous and damaging of all the sugars. Starches from corn, wheat, potatoes, rice, beans, and some fruits are nothing more than sugars in disguise. All starches are nothing more than lots of glucose (sugar) molecules hooked together in long chains. It is the business of your digestive system to break the links that hold the chains together so that you can absorb the simple sugar they contain. Starches are quickly broken into their most basic unit—glucose—and as a result they, too, can send your blood sugar through the roof. For example, eating a potato—just one good-sized potato—is the metabolic equivalent of eating a quarter of a cup of sugar. Once broken down to glucose, that potato will cause all the same reactions in your body as if you’d eaten a quarter of a cup of sugar. The same is true for other starchy foods, such as bread, crackers, muffins, waffles, pastries, pasta, rice, and to a lesser extent, dried beans and peas. Fiber, like starch, is also made of long chains of sugar molecules hooked together, but the links are forged in a way that our digestive systems cannot break. Humans, unlike cows or other herbivores, have no means to extract the glucose from fiber; therefore, it cannot be absorbed into our blood or cause an increase in blood sugar or insulin. c01.qxd 10/24/02 2:13 PM Page 12 12 T H E 3 0 - D AY L O W- C A R B D I E T S O L U T I O N Combined with other starches, fiber will help to slow down the absorption of sugars contained in any food, but not sufficiently to give you carte blanche to eat them. Although technically a carbohydrate (since it’s made of sugars), fiber is a low-carb freebie, because we can’t get to the sugar. From a practical standpoint, that means that when you’re determining how much carbohydrate you can safely eat each day, you can ignore any amount contributed by fiber. Food’s Effect on Metabolism Except for fiber and water, no food is free. There’s a metabolic consequence to every bite you eat. It may be a good one, or it may be a disastrous one, but one thing is certain: when you eat, something’s going to happen. If you hope to harness your metabolism and make it work for you instead of against you, it’s important that you learn a few simple rules about what happens when you eat. How do the basic nutrient components of foods—protein, carbohydrate, and fat—influence the two crucial metabolic hormones, insulin and glucagon? Carbohydrates cause metabolic havoc by sending insulin rapidly upward and causing glucagon to fall or remain unchanged. (It is actually the ratio between insulin and glucagon that determines the metabolic effect; the higher insulin goes and/or the lower glucagon falls, the more profound the effect.) Protein causes a modest, balanced rise in both insulin and glucagon, leading to no metabolic swing. Fat, fiber, and water have no effect on either insulin or glucagon—these foods are metabolically neutral. So the culprits in unhinging your metabolic control are clearly the sugars and starches in your diet. And it’s by limiting these foods that you’ll achieve the metabolic harmony that will restore your health and weight. And therein lies the problem with the U.S. Department of Agriculture (USDA) food pyramid. Take a look at it in Figure 1. According

Author Mary Dan Eades and Michael R. Eades Isbn 047145415X File size 0.59MB Year 2002 Pages 192 Language English File format PDF Category Cookbooks Book Description: FacebookTwitterGoogle+TumblrDiggMySpaceShare From the authors of the phenomenal bestseller Protein Power comes a quick, easy-to-follow low-carb diet plan designed to get you on the fastest possible track to losing weight, feeling fantastic, and improving your health. If you’ve heard all the recent publicity about how low-carb eating can turn your health around–by keeping your insulin levels down and getting your excess weight off–but don’t want to wade through hundreds of pages of explanation or complicated formulas before you get started, The 30-Day Low-Carb Diet Solution is for you. Unlike any other low-carb diet book in the market, this book gives you low-carb 101: the basics of low-carb eating without all the fuss. In this much-needed book, two of the most trusted names in low-carb dieting who have helped millions of readers lose weight provide the simplest possible diet designed for the best possible results. Drs. Michael and Mary Dan Eades give you the step-by-step basics-what to eat, what to avoid–and even provide specific low-carb meal plans to guide you at breakfast, lunch, dinner, and snacks for a full month. For those who would rather design their own meals, they include expert advice for easily creating a customized plan based on your current weight, health status, and goals. They show you the exact portions of carbohydrate-rich foods you can enjoy now to reach those goals and how to increase those amounts to maintain your health and weight for the long haul. Simply by knowing your height, weight, and gender, you can quickly determine how much protein to eat for optimal health-no complicated measurements, charts, or formulas to follow. The Drs. Eades include everything you need to get started now: self-assessment quizzes to help you effortlessly tailor your program to fit your needs, fill-in worksheets for planning meals and tracking your progress, and other important nutritional information for easy reference. By following the simple but highly effective and powerful diet in The 30-Day Low-Carb Diet Solution, complete with 30 days of meal plans and more than 100 delicious and easy recipes, you’ll be on your way to a thinner and healthier you in just a month!     Download (0.59MB) The Insulin-Resistance Diet: How to Turn Off Your Body’s Fat-Making Machine (2nd edition) The Ultimate Tea Diet The Glycemic-Load Diet: A powerful new program for losing weight and reversing insulin resistance Going Vegan Flat Belly Recipes: 30 Recipes To Shed Belly Fat Load more posts

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