Thanks to Carolanski for this off W8
I think your pharmacist is very sensible - W8 reintroduces carbs very slowly and encourages you to eat low-GI long term, so complex carbs like brown rice, wholemeal everything, beans/pulses - not straight back to potatoes, pasta and white bread
There are 3 phases to maintenance - which you follow for three weeks at a time.
Phase 1 -
3 weeks
3 packs (on W8 we normally eat 4 a day - so you might need to go down to 2) and 1 meal, up to 1/2 pint skimmed milk everyday:
5oz protein - any of the following
Chicken breast - no skin, Turkey, Ham, Fish - fresh, tinned (in brine/water) or frozen, Shellfish, Eggs, Back bacon, Quorn, Tofu, Plain Cottage cheese, Lean Mince, Lean Pork, Lamb,
Steamed veg/ salad - max. 2 handfuls
Broccoli, Alfalfa, Peppers, Chicory, Radishes,Cucumber, Bamboo Shoots, Cauli, Leeks, Lettuce, Watercress, Spinach, Celery, Cabbage, Asparagus, Fennel, Pak Choi, Courgetts, Marrow, Garlic, Mushrooms, Tomatoes, Green Beans, Mangetout, Beetroot, Sweet potato, Carrots
1 piece/ small handful fruit:
Apple, Blackberries, Cherries, grapefruit, grapes, Kiwi, Lemon (!), Lychee, Peach, Pear, Plums, Raspberries, Blueberries, Satsuma, strawberries, Tangerine
Unlimited herbs and spices
Alcohol - one small measure twice a week only
Dry champagne, Dry sherry, red wine, dry white wine
PHASE 2 - 3 weeks
2 packs a day and 2 meals
Everything on Phase 1 plus:
Protein:
Lean Beef, Game, Gammon, Liver, Veal (boo hoo!), Venison
Spreads/Oils
Low fat spread, peanut butter, drizzle olive oil, marmite, chili oil
Additional fruit (still only allowed 1 piece per day)
Apricot, banana, currants, prunes, mango, melon, pineapple
Nuts: small handful
Pine nuts, pumpkin seeds, almonds, brazil, cashew, hazelnut, hemp, linseeds, macadamia, sunflower seeds, walnuts
Carbs - "Trigger Foods" - only small handful in size
1 bread roll, jacket potato, 3-4 boiled potatoes, wholegrain rice, wild rice, noodles, pasta, basmati rice, black rice, 1 x bagel, 1 slice wholemeal bread
Cereals: - 30g per day
Bran flakes, rice crispies, shreddies, special K, cornflakes, ready brek, porridge, shredded wheat (1), weetabix (1)
Beans/Pulses - small handful
Beans, broad beans, butter beans, peas, mangetout, soybeans, lentils, chickpeas, black eye beans, pinto beans, lima beans
Dairy - low fat
Fromage frais, low fat yog
Low cal drinks- 1 per day
Low-cal sugar free
Alcohol - 2 units a weeks (if you must.....)
Lager - 1 pint, beer - 1 pt, dry cider - 1 pt, spirits - 1 measure with low cal mixer
Treats - up to 2 per week
choc - 1 small bar/3 individ chocs, low fat crisps, small handful popcorn, small handful sweets (less than 1% fat)
PHASE 3: 3 weeks
1 pack plus balanced meals - try to have 2 Carb-free days per week
5% fast releasing carbs - pots/pasta etc, Try to keep high carb veg to a minimum (potatoes, carrots, sweetcorn, parsnip, squashes)
25% slow releasing carbs - cereals/grains, brown rice, wholemeal bread, beans/pulses etc
40% low carb veg - everything off previous list plus seaweed (!), jicama (?), spring onions, aubergine, avocado, artichoke, okra, celeriac, turnip. water chesnuts, pumpkin
30% Protein
plus 2-3 portions low carb low sugar fruit per day -
try to keep high sugar fruits to minimum, banana, dried fruit, mango, pineapple, kiwi, grapes, oranges
plus small amounts of veg oil - flaxseed, rapeseed, olive oil, marg
Then just balanced Low GI FOREVER!!!!
Hope that makes sense
Hopefully this will keep me in ketosis and slowly get me used to carbs again.
