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Soya milk (unsweetened, 0. Eat as much as your daily carbohydrate allowance permits. Salads containing small amounts of carbohydrate. Alfalfa sprouts. Celery. Cucumber. Dill, basil, rosemary, thyme, oregano etc. Fennel. Lettuce, romaine, escarole, endive, radicchio etc. Olives. Radishes. Red/green peppers (bell peppers)Eat as much as your daily carbohydrate allowance permits. Vegetables containing small amounts of carbohydrate. Artichoke hearts. Asparagus. Aubergine (eggplant)Avocado. Bamboo shoots. Bean sprouts. Beet greens. Broccoli. Brussels sprouts. Cabbage. Cauliflower. Celeriac. Chard. Courgettes. Green / French beans. Kale. Kohlrabi. Leeks. Marrow. Okra. Pumpkin. Rhubarb. Spring onions (scallions)Spinach. Summer squash. Turnips. Water chestnuts. Eat as much as your daily carbohydrate allowance permits. Other. Herbs and spices - these vary in carbohydrate content but in general the quantities in which they are used are too small to worry too much about counting. Eat as much as your daily carbohydrate allowance permits. Stage 2 - Ongoing weight loss. The second stage is the 'ongoing weight loss' stage, during which you gradually increase your daily carbohydrate allowance, week by week, to allow you more quantity and variety of salads, low carb vegetables, dairy products such as low carb yoghurt, nuts and possibly berry fruits at whatever rate still allows you to lose weight. This is different for every individual but 5 g steps are suggested.). The majority of fruits and certain vegetables (eg peas, carrots, onions, parsnips) can be surprisingly high in carbohydrate and most people will need to avoid these for at least the early weeks of the ongoing weight loss phase of the diet. High carbohydrate foods such as 'normal' bread, cakes, pasta, cereals, rice, pulses, potatoes, fruit juices, jam, honey, sugar etc are prohibited for most people until the pre- maintenance phase at the very least. Foods with flour or sugar as a minor ingredient, eg salami, frankfurters, high meat content beefburgers/sausages etc may be used during the ongoing weight loss and pre- maintenance phases as long as they are included in your daily carbohydrate count and do not 'throw you out of ketosis'. It is at this stage that most people find it helpful to branch out into low carb ingredients which may be unfamiliar but which allow them to increase variety and avoid becoming bored with the low carb way of eating. Examples of these ingredients are linseeds (flax seeds), sesame seeds, soya or whey protein powders (isolates), nut flours such as ground almonds (almond flour) and artificial granular sweeteners. There are now many recipe collections and cookbooks available on the Web to help low carbers learn to cook the low carb way and use substitute ingredients, such as The Low Carb is Easy Cookbook . Depending on your individual tolerance, these ingredients will enable you to have your own low carb versions of many of the foods low carbers say they most miss, such as bread, pastry, sauces, biscuits, cakes, ice cream etc. The 'ongoing weight loss' stage may last for many months, if you have a lot of weight to lose. Stage 3 - Pre- maintenance. In time, you move into the 'pre- maintenance' phase, where you keep increasing your carbohydrates gradually until you find the level of carbohydrate at which you stop losing weight. From this you will know what level of carbohydrate your body will tolerate in future if you are not to start putting weight back on. The pre- maintenance phase is designed to avoid a sudden change in your way of eating and a return to the old way of eating which caused the problem in the first place, which is a major criticism of many diets of the calorie restricted type. At all times the majority of your carbohydrates come from nutrient- dense vegetables, nuts and, if you can tolerate them, fresh fruits. Many find they cannot tolerate fruits other than the occasional serving of berries, but there is plenty of evidence that, contrary to popular belief, vegetables are even better than fruits at providing fibre and all the essential vitamins and minerals in your diet.). Stage 4 - Maintenance. The final, 'maintenance' stage is reached when you have reached your weight loss goal and found the highest level of carbohydrate at which you maintain your weight or feel best. If you do break your maintenance regime, all you need to do is return to the induction diet for a few days to start the ketosis again. When you are in maintenance you bring back as many of the 'good' carbohydrates into your diet as your carbohydrate tolerance allows. Statistical Techniques | Statistical Mechanics.© 2000-2016 Groundspeak Inc. All Rights Reserved. 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