Buy or bake whole grain bread and enjoy it in small amounts.

Eat some fruits and lots of veggies.

No juice.

Decrease consumption of animal products (meat, milk, butter), fats, and sweets.

Make all of your portions smaller.

Eat your meals on a salad plate instead of a dinner plate. It will feel like you're getting more to eat.

At restaurants, request that a to-go box or "doggy bag" be brought to the table with your entree so that, before you start eating, you can put half of your food aside for another meal.

When eating salad, keep the dressing on the side and season your fork before each bite, You'll get the dressing flavor without using much dressing, at all.

Plan an occasional little "cheat."

Try to exercise at least 15-20 minutes a day.

No guilt allowed for slip-ups. It wastes your time and attention. Just get back to the program.

Good luck. You can do it!

which elevate blood sugar levels.

I agree with your advice on cutting back on juice, animal products, eating smaller portions and exercise.

In response to the OP: The use of whole grain breads mitigates the situation, but be certain that it is 100% whole grain or 100% whole wheat to avoid processed flour. Try to avoid white bread, bagels and muffins. Since this may not be practical, eating smaller portions allows for that occasional "cheat" that you mentioned.

Low Glycemic Fruits: Cherries, Grapefruits, Prunes, Apricots, Plums, Apples, Peaches, Blueberries, Strawberries, Raspberries, Pears, Oranges, Grapes

Medium Glycemic Fruits: Bananas (under-ripe is better than ripened), Kiwi Fruit, Mangoes, Papaya, Figs, Raiisins, Cantaloupe, Pineapple

High Glycemic Fruits: Watermelon, Dates

Investigate using carob products in lieu of chocolate (subject to affordability).

Last edited Thu Jan 31, 2013, 11:05 AM - Edit history (1)

and was in the best shape of my life afterwards (now in "maintenance phase" I slipped and put a little pudge back on. I'm still within a healthy weight, but I'd rather be at the lower end of that.)

Snacks were vegetable or protein based. As long as I kept proteins and healthy fats at a high enough level though, and kept hydrated, I didn't feel the same need to snack because I wasn't having the sugar spikes. If you are snacking, I'd question whether you are eating enough at meals. You shouldn't be getting hungry.

Anyway - potential snacks: boiled eggs, refried beans, hummus, a spoonful (not jarful) of natural peanut butter, a giant salad with avocado, cole slaw (homemade with no sugar and a high percent of vinegar to mayo). I had also cut out cheese because of the lactose (sugar) but if you haven't eliminated that it would work. Also dried vegetable chips that I was making on the dehydrator, and kale chips made in the oven.

Good luck! After the first week or so the addiction will break and you'll be fine.

That could probably allow you to have your sandwiches. They are pretty tasty too.

http://www.josephsbakery.com/

2.3 net carbs 324 calories 22 protein 22 fat

Makes 2 servings


Ingredients

2 Tablespoons coconut milk, soy milk or water
2 large eggs, lightly beaten
1 Tablespoon canola oil
1 Teaspoon vanilla extract
1/2 Cup golden flax meal
1 Ounce low-carb vanilla protein powder
1/2 Teaspoon baking powder
1 Tablespoon granular sugar substitute (sucralose)
1/8 Teaspoon ground nutmeg
1/8 Teaspoon salt

Directions

Preheat a non-stick waffle maker. Spray wells with non-stick spray just before pouring in the batter.
Combine the coconut milk, eggs, oil and vanilla in a small bowl. Mix thoroughly with a fork for about 1 minute.
Add the flax meal, protein powder, baking powder, granular sugar substitute, nutmeg and salt. Mix thoroughly for 1-2 minutes.
Pour 1/2 of batter into the waffle maker (it should fill 4 waffle slots). Otherwise, simply fill with batter according to your waffle maker then equally divide the cooked waffles into two servings once cooked.
Cook for 3-5 minutes until golden brown and set. Or follow your waffle maker instructions.
Serve with a pad of butter and sugar-free pancake syrup.

The can work, sort of, as a sandwich bread-like substitute for some things, particularly spreadable foods like chicken or tuna salad.

They are useful for thngs like tuna salad, egg salad, hummus, etc.

I toast bread, load it up with butter, chew it to get the sensation of eating bread, and then instead of swallowing it, I give it to my dog who comes running when he hears the toaster.

I bought a Breville Juicer and have replaced lunch and dinner with organic vegetable juice and a small amt of protein. Lost 6 lbs in 2 weeks.

When I need a chocolate fix, I put a small amt of vanilla half and half, a teaspoon of coca power and use d'ribose to sweeten. Yum!!

Just toss with olive oil, black pepper & kosher salt. They're so good, they don't need anything else. The outer leaves get crisp, so I called them my 'chips.'

I love brussels sprouts so much !!

Welcome to the group Cirque du So-What !

aA

* 1 1/2 pounds brussels sprouts

* 3 tbsp good olive oil

* 3/4 tsp kosher salt

* 1/2 tsp freshly ground black pepper

Preheat the oven to 400 degrees.

Cut off the ends of the brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Place them on a baking sheet and roast for 35-40 minutes until crisp outside and tender inside. Shake the pan occasionally to brown the brussels sprouts evenly. Sprinkle with more kosher salt (I like them salty like french fries) and serve.

I've had exactly one slice of bread in the last month. I don't even miss it anymore. And I've taken off 20 pounds.

Pork rinds are cheap, and I have one or two at different times during the day. But I have to share them with the dogs.

You can also run them through the blender and make a no-carb breading mix. I had some nice cod filets that I dredged in egg, and pork rinds, and fried them in coconut oil. Delicious!

As a plain snack, however, I reached the point of burn-out. After I ended the ultra-low carb phase, I switched to homemade veggie chips.

Google.. Revolution Roll Recipes for more. There are a few variations but they do work to hold sandwich innards if you are very gentle with them.

http://recipes.sparkpeople.com/recipes.asp?food=revolution+rolls

Last edited Wed Dec 18, 2013, 05:06 AM - Edit history (3)

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They make a yummy substitute for bread or buns.