Now that i've committed to the plan - what's good to eat?

As I covered in my main article, there are a few simple rules for this diet:

• No substantial intake of carbs after 12 Noon
• No intake whatsoever of Bread, Pasta, Rice, or Potatoes
• Everything else, eat and drink whatever you want (as long as it is not heavy in carbs)

But the DOESN’T mean you have to eat nothing or that you have to give up all foods you love. Here are some suggestions for keeping to a good low-carb diet that will keep you satiated and content.

BUT, use your own discretion, I ain’t your daddy, and if there is one thing I know about myself, it is that any time I have done a diet before, I very quickly try to find micro-cheats to push the boundaries of my diet. DON’T FALL INTO THIS TRAP. Just make sure you have set goals that are hard to reach, but possible to achieve!

Use Herbs and Spices: We underestimate the power of a good spice to make us feel full sometimes. For example, for me, when I have a steak dinner with friends and we get all of the lobster mac and cheese, and the potatoes au gratin, etc., I always feel “that’s a good meal”, but what I have realized is that if I cook a steak at home, and put a little butter and salt on it, with a side of pan-fried cauliflower, I felt very similar levels of content. Try it! One thing to note is that the flavor is mostly salt in many of the herbs and spices that we use today. Because of that, if you have high blood-pressure or are concerned about salt intake, please be sure to check your labels for salt content, and as always check with your healthcare professional.

Some good low to no calorie seasonings that work on almost anything: Salt, pepper, mustard, common kitchen herbs (Thyme, oregano, rosemary, SAGE, basil), simple hot sauce (not the hipster, latest trend hot sauce, but the old-school Tabasco ® or Franks ® style that mostly just use chili and salt).

Overdo it on the Zero-Low calorie foods: One of the biggest reasons I tend towards obesity is because I am a glutton. I love to indulge, and then OVER indulge. So, I found a way to do that on the opposite side of the spectrum. I still over indulge, but now I do it with stuff that makes sense. Feel like a binge? Binge on pickles, or carrot sticks. Drinking too much regular cola? Drink a gallon of water

Some good zero-low carb or low calorie foods: Pickles, peppers, celery, carrots (some cals), mushrooms, beef jerky, pumpkin seeds, salted almonds (not honey roasted or ranch flavor, or whatever new thing is out there).

Don’t forego everything. Remember the key here is the low carb, so, if you want a snack, don’t avoid everything. I use a lot of cheese in everything. Minimal carb, lots of fat and protein. Same with things like nuts and cured meats.

Breakfast

• Yogurt (1 cup), granola (1/4 cup), fruit (1/2 cup). My favorite is plain Greek yogurt with Muesli and about 7 grapes
• Eggs or omelet (3 eggs), smothered in pepper, salt, and American cheese (two slices). Add some peppers and onions (1/4 cup each) and hot sauce for some kick. Add some breakfast meat if you are super hungry (2 links of bacon, 2 links of sausage)
• A big piece of fruit with a side of milk – Whole apple, banana, orange, kiwi, pear

Lunch

• Cold Cuts rolled – Sliced Meat (6 pieces), cheese (2 slices). Take your cold cuts into two stacks of three pieces, put mayo, mustard, or whatever you like on top (check the carbs), then put the slice of cheese on each stack. Roll it, enjoy
• Salad – whatever dressing you like, whatever vegetables you like. Just remember tomatoes are high in calories, and so are the dressings with corn syrup. I tend to make my own (see recipe below), so I can control exactly what I get. Most of the inexpensive grocery store ones are high in corn syrup, so check your labels. Some is ok, but as you start comparing, you’ll see there are differences
• Tuna or Chicken salad – Canned Tuna or Chicken salad (5 ounce can), with mayo, vinegar, pepper, salt, chopped carrots and celery. Grab a spoon, mix and enjoy. If you’re used to eating tuna or chicken salad sandwiches, but it between two pieces of lettuce. I know it’s not the same, but if you keep eating what you did before, you aren’t likely to see results.

Dinner

• Protein and vegetable – Meat (1/2 pound), Salad (see lunch above), Pan-fried kale (bunch of Kale, olive oil, salt, pepper).
• Salad – Bag or whole head of lettuce. Favorite dressing. Pan-fried or grilled chicken on top
• Veg Medley – Get everything you can find in the veg aisle at the grocer, put it in a big mixing bowl, drizzle oil, salt, pepper, and cook in a big pan.
   

Salad Dressing (ala Italian style):

• 32 ounce (approximately 1 liter) container
• Extra Virgin Olive Oil (12 ounces, 400ml)
• White wine vinegar (10 ounces, 300ml)
• Apple cider vinegar (4 ounces, 120ml)
• Red wine vinegar (4 ounces, 120ml)
• Lemon juice (2 ounces, 60ml)
• Cracked black pepper
• Pink salt
• Rosemary
• Oregano
• Basil leaf
• Fresh garlic and onions

Sage Advice: Put the seasoning in first