LOW CARB NUTRITION PLAN

A low carb nutrition or diet for sides and hips. According to R.Konli’s book «Diet for hips». Sense of the given food what to eat it is possible anything you like, but the daily norm of consumed fats should not exceed: 1-1.5 oz a day if you want to lose weight, 1.7-2 oz if you supporting weight. Products chosen by you should contain fats no more than 12 oz, on 3.5 oz, that is the main thing – to consider fats.

IMPORTANT! It is impossible to remove completely fats from a diet, differently it already turns to a rigid diet, with all consequences – i.e. a weight set on the termination, problems with health. It is system of the balanced and various eutrophy, to adhere which it is possible as much as long, with its help to dump weight, and in a consequence it to support.

Under an interdiction:

1. Fried on oil (any) products. Boil or bake without oil, in its own juice;
2. Fat sauces and refuellings – mayonnaise, sour creams and sauces on their basis;
3. The big macs, pizzas, chips;
4. Chocolate;
5. Coca-Cola and all other soda drinks;
6. Frozen, all confectionery products, a various batch, including dietary cookies since there too it is a lot of fats.
7. Salted fish, including dried small fish (information on utility of fat acids containing in fish CONCERNS ONLY FRESH FISH);
8. Nuts, sunflower seeds – it is lots of calories, it is even more fats (some nuts contain nearby 1.5 oz fat in 3.5 oz product);
9. No sausages, carbonates, sausages, sausages, etc.;
10. No fries;
11. Butter, margarine and all similar products, cream, sour cream, whole milk etc., and all products containing whole milk, eggs, cream (sauces for salads, mayonnaise, cheese sauce, cake cheeses etc.);
12. Fat, vegetable oil (all grades), frying fat, etc.;
13. Dairy puddings, except the dietary rice pudding;
14. Fat or a skin from any meat, a bird etc.;
15. Cheese and cottage cheese, except fat-free cottage cheese;
16. An egg yolk (fiber is supposed without restrictions);
17. Goose meat and any fat meat;
18. Meat dishes, for example stuffed eggs, pies with pork, pastes, a liverwurst;
19. Cocoa and products from cocoa;
20. Soups-puree;
21. Avocado;
22. Egg products, for example pies, an egg cream, pancakes etc.

If you are going to swindle and hide chocolate sticks, carry in pockets nuts or sunflower seeds to eat when nobody sees, forget about this nutrient system and do not even start it. This diet is capable to help, but to do all work you should by yourself.

What to eat:

1. Meat – degreased, i.e. low-fat parts and grades;
2. The bird (a hen, a turkey) – without a skin and is better breasts (less fat). Preparation precisely the same;
3. Vegetables (including salad) – without restrictions, but only without fat souses;
4. Mushrooms (fresh have less calories and fats, rather than dry ones);
5. Fruit – without restriction;
6. Bread – wholegrain, wheat;
7. Oatmeal – either on water, or on skim milk, without addition of oil, cream, chocolate pastes etc.
8. Rice – steamed or boiled.
9. Buckwheat – same as for rice.
10. Macaroni – without adding eggs, cheese, fat sauce.
11. Dairy products – with the minimum content of fat.
12. Day requirement for nutrients at diet i.e. that supply system which is directed for weight reduction:
13. 5 oz proteins products (fish, a bird, meat, the cottage cheese, a baked string bean);
14. 12 oz vegetables (including salad);
15. 12 oz fruit and fruit juice;
16. 5 oz carbohydrates (bread, porridge, a potato, rice, macaroni, buckwheat);
17. 8 oz fat-free milk;

Allowed: 1 portion of alcohol for woman, 2 portions for men, plus 3 additional portions in a week (if you wish).

The program of maintenance weight

Day requirement for nutrients at weight maintenance program:

5 oz proteins products (meat, fish, eggs, cheese);
Meat – low-fat pieces;
Bird – without fat and a skin;
Fish – any type, steam, baked;
Eggs – no more than 2 pieces in a week;
Cheese – preferably lowered fat content, and if it is possible, restriction to 3.5 oz in a week;
Cottage cheese of the lowered fat content, without restrictions;
Yogurt, the sour-milk products, the lowered fat content, without restrictions;
Milk – 1 glass, a maximum of milk of 3 glasses;
12 oz fruit or vegetables;
Vegetables – without restrictions, but without souses (sour cream, mayonnaise);
Fruits – without restrictions;
3.5 oz carbohydrates;

Bread – without restrictions if without fat;

Grain products – 1-2 oz in day;
Rice – 2-3 oz in day;
Macaroni – 2-3 oz in day, without fat (fat sauces, oil seasonings);
Potato boiled or baked, without restrictions if is without fat.

Allowed to eat following products very moderately:

Dairy puddings prepared on fat-free milk;
Sauces for salads (the lowered fat content);
Ice-cream (not creamy);
Fritters made on fat-free milk;
Nuts – very few;
Sauces made with fat-free milk, without butter;
Soups, except soups-puree.

Drinks:

Tea and coffee without milk can be drunk without restrictions or you may add skim milk.
Use the artificial sweeteners (only the qualitative ones) where only it is possible, though the program of maintenance of weight supposes small amounts of sugar.

The norm of alcohol remains same as well as at the weight reduction program i.e. 1 portion in day (2 for men).
1 portion – 1 glass of dry wine, a wine-glass of a fortified wine or 1 bottle of beer. Low-calorie soft drinks can be drunk without restrictions.
Consumption of pure water is not limited.
Grape, apple, orange and other juice it is possible to drink moderately.
Sauces, pastes and seasonings for salads.
Sauces prepare without fat, on fat-free milk from day norm. Vegetable mixes and grasses can be used without restrictions for aromatization of dishes and bread. For salads choose souses without fat.

We continue to avoid following products:
Butter, margarine;
Vegetable oil, fat etc.;
Fried bread;
Biscuits, all sweet versions;
Cakes, everything, except degreased (no more than 12 oz on 3.5 oz);
Milk dry, fat;
Cream;
Condensed milk;
Fat cheeses;
Fat cottage cheese;
Processed cheese;
Fat from meat, fat bacon;
Skin from a bird;
Smoked sausages, pastes, meat pies etc.;
Fish in oil;
Canned food;
All fried, except mushrooms and onions;
Dried coco;
Almonds, the Brazilian nut;
Chocolate, an iris, caramel, sugar candies;
Mayonnaise, sour cream (except degreased);
Sauces with oil;
Pork fat;
Avocado.

Correction of failures

Inevitably there are cases when we will be compelled to eat the products forbidden by this diet. Probably, it is a dinner at restaurant or simply party where fat dishes are offered only. Such sometimes there is also it is necessary to correct somehow.

The diet for “failure correction” is calculated a maximum for one day. It is very rigid diet. We should reduce day norms of the resolved products in 3 times. I.e. if proteins products at weight reduction it is necessary 5 oz, at correction – 1.8 oz. This correction is applied only in case of a serious overeating. Small casual imprudence can be corrected simple returning to a strict diet on the next day.

Using a diet for “correction of failures”  frequently, ’cause it completely destroys the metabolism, and the CORRECT nutrition supply system becomes less effective.