If you get hungry between meals, have a snack. The foods below are fine to eat on
the PoundforPound diet. Don't worry that they are high fat - they are low in
carbs and that is all that matters.
Macadamia nuts are very nutritious and are useful to carry around with you when
you know you might need a snack.
Roasted, salted Almonds.
Pork scratchings (pork rinds in the US).
Chocolate – be very selective here. Make sure it is at least 85% cocoa and check net carbs. Just have a couple of pieces once or twice a week. A very
Green & Black's is our favourite chocolate.
Don't skip breakfast. Although you will be forgoing cereals and bread, the following foods
are recommended for losing weight with the PoundforPound diet.
Make sure you don't eat anything on the foods to avoid list
Although normal bread is to be avoided, you can have a couple of slices of ‘Hi-Lo’
low carb bread.
This is available in the UK at some Sainsbury branches, and usually available for
home shopping. Recently Hovis have introduced 'Lower Carb' bread. A couple of slices of Hovis Lower Carb Seriously Seeded loaf is acceptable.
Can be spread with Almond nut butter
, or no sugar Peanut butter
Other low carb breads such as Liv-Life
are available, keep your eyes open,
and check the ‘net carbs’ listed so you know you are OK. Liv-life can be
ordered online at http://www.livlifefoods.co.uk/
Eggs, boiled, fried, poached, scrambled. Can be had on low carb bread, or with ham
or cheese. Bacon and eggs always goes down well for breakfast.
Omelettes are delicious. Plain or Add ham and cheese.
Fried breakfast: Eggs, Bacon, Mushrooms, Sausages (good ones, not stuffed with breadcrumbs!)
Don't skimp on the salt. You will be passing more salt than usual on this diet,
so feel free to season to taste.
If you can't face breakfast, try a protein shake
. They come in a variety of
flavours, and are better than having nothing. Mix them with mainly water, and maybe
a dash of milk. Check the carb count - it should be under 10 carbs per serving.
Main Meal ideas
Desserts are generally out as they contain sugar - the purest form of carbohydrate
But the ideas below we find are very satisfying and totally allowed.
|Our favourite dessert would be a type of fresh berry. Either Blueberry, Strawberry
or Raspberry. We eat this several times a week.
Add a big spoonful of cream – either clotted, crème fraiche, double cream.
We sometimes like to add a spoonful of ground flaxseed, and maybe a few pine nuts.
Sprinkle with a little powdered Splenda to sweeten if required.
|How about these low-carb chocolate brownies?
They are made with ground almonds and are delicious. As they contain a fair amount
of artificial sweetener we tend to eat these occassionally.
You can found out how Kim made these on the PoundforPound
We find Walden Farm zero carb sauces very tasty on fruit and cream. However, be a little careful. Generally, going low carb will reduce your craving for sweet things. If you have got a very sweet tooth, these products may make you crave cakes and sweets when you are out and about. The last thing we want is to make you crave sweet things even more!
Are Cheat meals allowed?
If you feel you want to, then you can have a cheat meal no more than once a week.
For this meal, you can eat whatever you desire and even have a dessert if you wish.
This can be handy for the occasional family get together or meal out.
You will gain weight the next day, but this will be mainly water. Your body will
store away all the sugar as glycogen in your muscles. Glycogen has the property
of attaching a lot of water to itself, so don’t be surprised if the next day you
weigh several pounds more.
All being well, by the same time the following week, the water weight will have
come off, plus an additional pound or two.
Kim and Justin both had
occasional cheat meals (no more than once a week) during their weight loss. We can’t
go back in time and try it again without the cheat meals to see if we would have
lost weight quicker - our hunch is we would have done. We will leave this decision up to you. We have read some versions
of the low carb diet which have no mention of cheat meals, and others which do.
And remember, don’t get on those scales every day – once a week to get the general
pattern. We prefer doctor style mechanical scales
as you don't tend to chase the digits, but you can see the trend.
If you are partial to an occasional alcoholic drink, you will still be able to indulge
and still lose weight.
Alcohol is unusual in that it is the ‘fuel of choice’ when present in the body.
But, we want to be burning fat as much as possible.
So be aware that for a period after drinking alcohol our fat loss will stall while
the alcohol is used up.
We therefore recommend that you drink in moderation, certainly within the ‘safe
limits’ suggested by health authorities. Perhaps once or twice a week.
If you don’t drink, or want to use the diet as an opportunity to cut down, that’s
Whilst alcohol by itself is not fattening in moderation, certain drinks do contain
large amounts of carbohydrates and really must be avoided.
Spirits contain practically zero carbohydrates, so you can drink them neat or with
a diet mixer. White wine is quite low in carbohydrates so is a good choice.
Beer is out though. It is packed full of fattening carbohydrates and is definitely
on the ‘no go’ list. So are liqueurs and cocktails.
Click here to see
list of carbs in alcoholic drinks
Drinks - non Alcoholic
It is necessary as part of this diet that you drink plenty of water
Make it a point to have several large glasses throughout the day. Think of it (whether
is strictly true or not) as flushing away the body fat. One thing it will do is
help with constipation, which is a potential side effect of this diet. If you do
suffer from constipation, take a supplement, such as Psyllium Husk power which can
be obtained online or at a pharmacy.
All soft drinks which contain sugar are not allowed
. Always choose the sugar
free version of canned drinks.
Fruit juices are not allowed
as they contain huge amount of natural sugars
which will stop you losing weight.
Tea and Coffee are allowed. Do not sweeten with sugar - use Splenda instead.
Green Tea is very refreshing and lower in caffeine than normal black tea. Either
plain green tea, or there are some delicious fruit flavoured green tea bags available
All zero sugar soft drinks are allowed.
Milk should not be drunk in any great quantity. Milk contains lactose. and the "-ose"
ending tells us this is a type of sugar. A splash of milk on tea and coffee shouldn't
be a problem. If you would prefer try lactose-free milk.
Click here to see
list of carbs in non-alcoholic drinks
Eating at Restaurants
If you enjoy meat, poultry or seafood, you really shouldn’t have any problem when
eating out. Delicious steaks, fish, and even luxury foods such as lobster and crab
are available to you. Just avoid the carbs laying around, such as bread. Instead
of bread while you peruse the menu, perhaps ask for a bowl of olives instead.
For meals which come with potatoes or fries, most chefs will happily oblige a request
to replace them with extra vegetables.
At Indian restaurants, just leave out the rice and breads. You’ll be surprised how
much you enjoy curries without the rice, along with a side dish or two of vegetables.
Carb rich foods, such as rice, have a tendency to make you overeat. When you leave
them out, you will feel pleasantly full without feeling bloated – the usual unpleasant
feeling after an Indian meal.
Out and about
When you are home you will get used to having a good selection of low carb food
around you. But you will find, unfortunately, that the ‘quick snack’ choices when
out and about are very limited indeed. Service stations, airports, buffet carts,
fast food outlets, they all seem packed full of fattening, high carb food. There
often seems to be nothing on the ‘good’ list to eat. We have managed to get by,
but only just. We hope once the low carb message really catches on that a greater
variety of suitable foods become available. For now, here are some ideas on what
you could eat.
- Burger without the bun. Get a big fat burger, with extra cheese and bacon, but just
don’t eat the bun. Most burger places also will do a side salad. If salad dressing
is on offer, make sure it is a simple vinaigrette – they love to sneak in the sugar
wherever they can! Forget the fries, obviously. You can also get a simple chicken
breast cooked without a breadcrumb coating in some fast food outlets. You will be
surprised how filling meat and salad can be.
- Chicken salad or prawn salad. Most
supermarkets have a quick lunch section. Salads with meat or seafood are fine. Some
ready made snack salad pots include pasta or grains of some sort, so be careful.
Opt for a pot of simple salad and buy a snack size portion of prawns or meat to
- At a deli counter you should be able to get some delicious low carb treats. Olives,
salads, roasted veggies, hams, sausages, and cheeses are all fine. Avoid pasta and
rice dishes though.
- Houmous and guacamole are another snack idea. Most supermarkets will sell small
packs of ready prepared carrot sticks, or better still, celery sticks. A 230g pot
of houmous (Waitrose essential range) contains 8.14g carbs per 100g and 7.28g fibre
per 100g. That makes the total net carbs for the whole pot 2.01g. A 200g pot of
guacamole (Waitrose) contains 4.3g carbs per 100g and 3.7g fibre per 100g making
the total net carbs for the whole pot 1.2g. Our research shows that other brands
may differ slightly, as ingredient percentages are not always the same, so check
the package for the carb content.
- If you know you are going out, or need to take your lunch to work every day, you
can always pre-prepare something to take with you. This is also a cheaper option,
as ready prepared supermarket snacks and fast food can be relatively expensive.
Use Hi-Lo or Hovis Lower Carb bread to make a sandwich or make a salad. Both are easy and quick to prepare
and you could always do it the night before. Another alternative would be to keep
a portion of something you’ve prepared for a meal to take out with you.
If you want to lose weight, then you must not exceed 30 Net Carbs per day
See How to work out Net
Carbs of a food item