So you’ve decided to change the way you eat. You’re going to eat right and lose the weight. Now that the decision is made, it’s time to get started.
Remember that change is typically not easy. There will be times, especially in the beginning, when you want to give up. Hang in there!
How to Get Started
- Clean out the kitchen and pantry. Throw out the breads, cookies, sugar, flower, corn starch, ketchup, BBQ sauce and any other carbohydrate laden foods. Be sure to check all your favorite cooking sauces and seasonings. Many contain high fructose corn syrup or sugars.
- Stock up on condiments you can eat. Mayo and mustard will become your friends during this time. Invest in some good olive oil and apple cider vinegar. Have garlic, onion, paprika and Italian seasoning ready to add flavor to foods. Buy real butter, no more oily margarine or fake stuff. Read the label on hot sauces, many of them have zero carbs.
- Mentally prepare yourself for the change. Pick a morning to start and do not vary from the date.
- Get a buddy. This could be your best strategy for a successful change. If no one is making the change with you in person, go online and look for support. There are tons of message boards and groups that dedicate their lives to low-carb living.
- Buy only the foods you can eat. If it is not in the house, you are much less likely to eat it.
- Buy plenty of the foods you can eat. Start planning ahead for meals; no more lunch on the run.
- Get storage bags and containers. Nothing fancy, just sealing containers to keep plenty of the foods you can eat handy.
- If you drink coffee, you may have to change your morning routine. In the beginning, you need to cut back on the amount you drink. Try to limit yourself to (2) cups if possible. No more sugar… no more sugar laden creamers. Get some heavy whipping cream to use instead. If you grind your own beans, consider adding a couple of vanilla beans to the grinder to add flavor. Limit the amount of artificial sweetener and be sure that any sweetener you choose has Zero carbs per serving.
- If you have a slow cooker, get it out. If you do not have a slow cooker, get one. Nothing fancy, one from the flea market, or one a friend isn’t using anymore is just fine.
- Start reading labels. Some items have way more carbohydrates than you think. You also want to avoid as many chemicals as possible.
I suggest strongly that you cook a large turkey, whole chicken or large roast the first day or the day before you begin. Cook it with the seasonings you like, let it cool and divide up into storage containers. This will give you a jump start and plenty to eat in your refrigerator the first couple of days.
The biggest mistake you can make is to not eat. Plan to have breakfast within 30 minutes of waking up. For many, this is no problem, for others, it’s a big change. Work it into your routine immediately and do not vary from it. Plan lunch. By cooking food ahead of time, you have something to take with you to work for lunch so you can avoid the pitfalls of “grabbing lunch”.
How to Eat. (The Rules)
- You can have all the protein you want.
- Limit your carbs to around 20 a day or less. That’s about (4) servings of the “allowed” food. (see part 1 for allowed foods)
- “Measure” by using a handful as a serving. This is easy with frozen veggies.
So, here you go.
Breakfast – 2 or 3 eggs with a few mushrooms and cheese and some turkey sausage.
Lunch – Turkey breast with sliced tomatoes. Mix a small amount of mustard into some mayo for a spread or dip
Dinner – Broiled strip steak with sautéed asparagus. (super quick and easy meal)
Snack – Cheese stick or a pickle
Breakfast – 2 or 3 fried eggs and tomato slices
Lunch – Left over steak and a small salad of lettuce and cucumber with oil and vinegar
Dinner – Baked chicken with fried zucchini
Snack – Handful of olives
I will begin adding recipes to the series to help you along in your change of eating habits tomorrow.