Low Carb Version
It's no secret that cereal is very starchy and loaded with carbohydrates. What if you're trying to control your carbs? Can you still do this diet? Yes!
The low carb version substitutes low carb cereal in place of regular cereal, of course. Unfortunately, there aren't a lot of choices in low carb cereal anymore. Hi-Lo is one of the only brands on the market today. Fortunately, you may find it in your local supermarket.
Hood used to make a low carb milk called "Carb Countdown". It's no longer in production and if you know of a similar product, feel free to use it. Whole milk will be the next best thing.
For those of you on Atkins, this is not compatible with the induction phase but it still provides excellent blood sugar control. The dinner and snacks will have little effect on glucose response.
You will find the revised version of the diet below. It's not all that much different than the original.
Low carb cereal diet template:
Breakfast:
- 1 serving of low carb cereal with whole milk or low carb milk substitute.
- Cup of coffee with cream and your choice of sugar free sweetener.
Lunch:
- 1 serving of low carb cereal with whole milk or low carb milk substitute.
- Diet soda or water.
Dinner
- Salad with one tablespoon of olive oil or salad dressing
- Broiled chicken breast (8 ounces) lean
- 6 ounce serving of greenbeans
This is a light but balanced dinner. You can substitute with similar foods but keep in mind, dinner must include 20 grams of protein and 10 grams of fiber preferably from vegetables or leafy greens.
Snacks (choose any 3)
- 1 ounce of macadamia nuts
- 6 ounces of lean turkey
- 1 hard boiled egg
- Salad with a tablespoon of olive oil or salad dressing.
Free foods. You may snack on these without counting them. They will not affect your bottom line.
- Cucumbers
- Lettuce
- Asparagus
- Peppers (green, yellow, red, orange bell)
- Spinach
- Endive
- Green beans
- Celery
- Sugar free Jello
Remember not to add dressing, dips or oils to free foods or they will no longer be free. Salt or vinegar is ok.
List of ideal low carb snacks
Lots of fun things to eat, but with less carbs!
- Celery
- Cucumbers
- Asparagus
- Pickles
- Bell peppers
- Almonds
- Macadamia nuts
- Sunflower seeds
- Lean turkey breast
- Lean ham
- Roast beef
- Canned tuna
- Swiss cheese
- Mozarella cheese
- Cheddar cheese
- Feta cheese
- Hard boiled egg
- Sugar free Jello
There are more snacks that fit in with the plan. Try to keep snacks between 70-120 calories with no more than 4 net carbs per serving. The less net carbs, the better.
Please keep cheeses to no more than 4 ounces per day for best results.
Broccoli, cauliflower and brussel sprouts have been omitted because many low carb plans, including Atkins have found that cruciferous vegetables tend
to hinder weight loss. If you do not have problems with them, please include them in snacks and free foods.
Soy has been omitted for similar reasons.