Dr Eric Westman Pg 4 http://www.scribd.com/doc/200781570/Dr- ... g-4#scribd
https://www.youtube.com/watch?v=dSLf4bzAyOM Dr Eric Westman - Duke University New Atkins Ketogenic Diet for Weight Loss and Health
Getting Started
Your diet is to be made up exclusively of foods and beverages from the following pages.
No more than 20 grams of carbs a day.
• If the food is packaged, check the label for carbohydrate count for your meal
– 2 grams or less for meat and dairy products,
– 5 grams or less for vegetables.
All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.
When You Are Hungry, Eat Your Choice Of The Following Foods…
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Meat
• Beef (including hamburger and steak)
• Pork, ham (unglazed), bacon,
• Lamb, veal, or other meats.
• For processed meats (sausage, pepperoni, hot dogs), check the label for carb counts
• Carbohydrate count should be about 1 gram per serving
Poultry
• Chicken
• Turkey
• Duck
• Any other fowl
Fish and Shellfish
• Any fish, including
• Tuna
• Salmon
• Catfish
• Bass
• Trout
• Shrimp
• Scallops
• Crab
• Lobster
Eggs
Whole eggs are permitted without restrictions
Foods That Should Be Eaten Every Day…
Salad Greens
• 1-2 cups a day (maximum 2 cups or two fistfuls)
– Cabbage (all varieties)
– Chives
– Greens (all varieties, including beet, collards, mustard, and turnip)
– Lettuce (all varieties)
– Parsley
– Spinach
– Radishes
(If it is a leaf, you may eat it.)
Fibrous Non-Starchy Vegetables:
1 cup (one fistful) per day
includes:
– Asparagus
– Black beans (only a few in chili etc.)
– Broccoli
– Brussels sprouts
– Bamboo shoots
– Bean sprouts
– Cauliflower
– Celery
– Cucumber
– Green beans (string beans)
– Mushrooms
– Okra
– Pepper
– Rhubarb
– Rutabaga (swede)
– Snow peas
– Sprouts (bean and alfalfa)
– Sugar snap peas
– Zucchini
– Tomatoes
– Turnip
– Wax beans
Continued on next page
Foods Allowed In Limited Quantities…
Cheese
• Up to 4 ounces a day.
• Includes hard, aged cheeses such as Swiss and Cheddar,
• Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses.
• Avoid processed cheeses, such as Velveeta.
• Check the label; carbohydrate count should be less than 1 gram per serving.
Cream (no milk)
• Up to 2 tablespoons a day.
• Includes heavy, light, or sour cream
• Not half and half
Mayonnaise
• Up to 3 tablespoons a day.
• Duke's and Hellmann's are low-carb.
• Check the labels of other brands.
Fatty Vegetables & Other
• Avocado- ½ per day
Olives (Black or Green): – Up to 6 a day.
Condiments
• Lemon/Lime Juice: Up to 2 teaspoonfuls a day.
Ketchup: In very small amounts
• Soy Sauces: Up to 2 tablespoons a day.
Kikkoman is a low carb brand. Check the labels of other brands.
Pickles
• Dill or Sugar-Free:
• Up to 2 servings a day.
• Mt. Olive makes sugar-free pickles.
• Check the labels for carbohydrates and serving size.
Continued next page
Snacks
Pepperoni slices, Pork Rinds, Ham, Beef, Turkey, Other meat roll-ups with cream cheese, Deviled eggs, Summer Sausage or Salami (less than 1 gram carb)
RESTRICTIONS: Do Not Eat!
On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates)
are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich
vegetables listed.
Sugars: Simple carbohydrate Avoid anything containing:
– White sugar
– Brown sugar
– Honey
– Maple syrup
– Molasses
– Corn syrup
– Beer (contains barley malt)
– Milk (contains lactose)
– Flavored yogurts (usually have a lot of sugar)
– Fruit juice
– Fruit
Starches: “complex” carbohydrate
• Avoid these kinds of foods:
– Grains (even "whole" grains),
– Rice
– Cereals and Oatmeal
– Flour
- Corn
– Cornstarch
– Breads
– Pastas
– Muffins
– Bagels
– Crackers
– Beans and peas (pinto, lima, kidney, peas etc)
– Most Root vegetables – particularly carrots, parsnips, corn, potatoes, French fries, potato
chips
SWEETENERS AND DESSERTS
• If you feel the need to eat or drink something sweet, you should select the most
sensible alternative sweetener(s) available.
• Available alternative sweeteners are:
– Splenda (sucralose),
– Nutra-sweet (aspartame),
– Truvia (stevia/erythritol blend),
– Sweet ‘N Low (saccharin).
IMPORTANT TIPS AND REMINDERS
• The following items are NOT on the diet:– Sugar– Bread– Cereal– Flour-containing items
– Fruits, juices– Honey– Whole or skimmed milk– Yogurt– Canned soups– Dairy substitutes
– Sweet condiments and relishes
FATS AND OILS
• All fats and oils, even butter, are allowed. Some oils are better for cooking
• Coconut oil, butter, or lard is recommended for cooking as these are most stable at
high temperatures
• Olive oil is recommended for cold dressings.
• Avoid margarine and other hydrogenated oils that contain trans fats – they are not healthy.
• For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with
lemon juice and spices as needed.
• Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2
grams of carbohydrate per serving or less.
• Avoid “lite” dressings, because these commonly have more carbohydrate.
Chopped eggs, bacon, and/or grated cheese may also be included in salads as a fat source
• Natural unprocessed fats, in general, are important to include, because they taste
good and make you feel full.
• You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin.
• Do not attempt to follow a low-fat diet!
Quantities
• Eat when you are hungry;
when you are full.
• The diet works best on a "demand feeding" basis—that is, eat whenever you are
hungry; try not to eat more than what will satisfy you.
• Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect
to ease you into the consumption of smaller and smaller quantities comfortably.
• Do not eat everything on your plate just because it's there. On the other hand, don't
go hungry!
• You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.
• It is recommended that if you are hungry you start your day with a nutritious low-carbohydrate meal.
• Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.
• Beef (including hamburger and steak)
• Pork, ham (unglazed), bacon,
• Lamb, veal, or other meats.
• For processed meats (sausage, pepperoni, hot dogs), check the label for carb counts
• Carbohydrate count should be about 1 gram per serving
Poultry
• Chicken
• Turkey
• Duck
• Any other fowl
Fish and Shellfish
• Any fish, including
• Tuna
• Salmon
• Catfish
• Bass
• Trout
• Shrimp
• Scallops
• Crab
• Lobster
Eggs
Whole eggs are permitted without restrictions
Foods That Should Be Eaten Every Day…
Salad Greens
• 1-2 cups a day (maximum 2 cups or two fistfuls)
– Cabbage (all varieties)
– Chives
– Greens (all varieties, including beet, collards, mustard, and turnip)
– Lettuce (all varieties)
– Parsley
– Spinach
– Radishes
(If it is a leaf, you may eat it.)
Fibrous Non-Starchy Vegetables:
1 cup (one fistful) per day
includes:
– Asparagus
– Black beans (only a few in chili etc.)
– Broccoli
– Brussels sprouts
– Bamboo shoots
– Bean sprouts
– Cauliflower
– Celery
– Cucumber
– Green beans (string beans)
– Mushrooms
– Okra
– Pepper
– Rhubarb
– Rutabaga (swede)
– Snow peas
– Sprouts (bean and alfalfa)
– Sugar snap peas
– Zucchini
– Tomatoes
– Turnip
– Wax beans
Continued on next page
Foods Allowed In Limited Quantities…
Cheese
• Up to 4 ounces a day.
• Includes hard, aged cheeses such as Swiss and Cheddar,
• Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses.
• Avoid processed cheeses, such as Velveeta.
• Check the label; carbohydrate count should be less than 1 gram per serving.
Cream (no milk)
• Up to 2 tablespoons a day.
• Includes heavy, light, or sour cream
• Not half and half
Mayonnaise
• Up to 3 tablespoons a day.
• Duke's and Hellmann's are low-carb.
• Check the labels of other brands.
Fatty Vegetables & Other
• Avocado- ½ per day
Olives (Black or Green): – Up to 6 a day.
Condiments
• Lemon/Lime Juice: Up to 2 teaspoonfuls a day.
Ketchup: In very small amounts
• Soy Sauces: Up to 2 tablespoons a day.
Kikkoman is a low carb brand. Check the labels of other brands.
Pickles
• Dill or Sugar-Free:
• Up to 2 servings a day.
• Mt. Olive makes sugar-free pickles.
• Check the labels for carbohydrates and serving size.
Continued next page
Snacks
Pepperoni slices, Pork Rinds, Ham, Beef, Turkey, Other meat roll-ups with cream cheese, Deviled eggs, Summer Sausage or Salami (less than 1 gram carb)
RESTRICTIONS: Do Not Eat!
On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates)
are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich
vegetables listed.
Sugars: Simple carbohydrate Avoid anything containing:
– White sugar
– Brown sugar
– Honey
– Maple syrup
– Molasses
– Corn syrup
– Beer (contains barley malt)
– Milk (contains lactose)
– Flavored yogurts (usually have a lot of sugar)
– Fruit juice
– Fruit
Starches: “complex” carbohydrate
• Avoid these kinds of foods:
– Grains (even "whole" grains),
– Rice
– Cereals and Oatmeal
– Flour
- Corn
– Cornstarch
– Breads
– Pastas
– Muffins
– Bagels
– Crackers
– Beans and peas (pinto, lima, kidney, peas etc)
– Most Root vegetables – particularly carrots, parsnips, corn, potatoes, French fries, potato
chips
SWEETENERS AND DESSERTS
• If you feel the need to eat or drink something sweet, you should select the most
sensible alternative sweetener(s) available.
• Available alternative sweeteners are:
– Splenda (sucralose),
– Nutra-sweet (aspartame),
– Truvia (stevia/erythritol blend),
– Sweet ‘N Low (saccharin).
IMPORTANT TIPS AND REMINDERS
• The following items are NOT on the diet:– Sugar– Bread– Cereal– Flour-containing items
– Fruits, juices– Honey– Whole or skimmed milk– Yogurt– Canned soups– Dairy substitutes
– Sweet condiments and relishes
FATS AND OILS
• All fats and oils, even butter, are allowed. Some oils are better for cooking
• Coconut oil, butter, or lard is recommended for cooking as these are most stable at
high temperatures
• Olive oil is recommended for cold dressings.
• Avoid margarine and other hydrogenated oils that contain trans fats – they are not healthy.
• For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with
lemon juice and spices as needed.
• Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2
grams of carbohydrate per serving or less.
• Avoid “lite” dressings, because these commonly have more carbohydrate.
Chopped eggs, bacon, and/or grated cheese may also be included in salads as a fat source
• Natural unprocessed fats, in general, are important to include, because they taste
good and make you feel full.
• You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin.
• Do not attempt to follow a low-fat diet!
Quantities
• Eat when you are hungry;
when you are full.• The diet works best on a "demand feeding" basis—that is, eat whenever you are
hungry; try not to eat more than what will satisfy you.
• Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect
to ease you into the consumption of smaller and smaller quantities comfortably.
• Do not eat everything on your plate just because it's there. On the other hand, don't
go hungry!
• You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.
• It is recommended that if you are hungry you start your day with a nutritious low-carbohydrate meal.
• Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.
ing like mad to get the captain to turn the ship around, but everyone’s too busy partying to notice. The industrialized world is already sinking to the bottom of the ocean when it comes to disastrous dietary advice, but it’s never too late. Maybe, just maybe, by getting this information out as much as we can, we can toss a few people—and doctors!—some life jackets.) Also, if I’m not mistaken, Ivor found this Kraft stuff via Grant Schofield, a professor of public health in New Zealand, who has been trying to bring Dr. Kraft’s message to the forefront since 2013.
А пациенту просто повезло попасть к хорошему врачу! 
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