During this first two weeks you need to:
- Eat about 150g (5oz) of protein per day, which should come from a portion about the size of your palm at each meal, plus two all-protein snacks per day.
- Eat around 20g of carbohydrates per day. A simple way to work this out is to use a set of measuring cups (a cup holds 250m1/8 fl oz). You should aim to eat approximately 3 cups of low GI vegetables or 2 cups of low GI vegetables and 1/2cup low GI fruit — at least half of which should be eaten raw.
- Get 30 per cent of your daily calorific intake from fats, which may include: olive oil, walnut oil, grapeseed oil, coconut oil, homemade mayonnaise, flaxseed oil, small amounts of butter, small amounts of sour cream
- Drink 8-10 glasses of water daily; you can also drink herbal teas, but avoid alcohol, soft drinks, tea and coffee, because caffeine interferes with ketosis
- Avoid artificial sweeteners, which can stimulate insulin secretion
- Rev up your protein levels by including at least one whey-protein drink per day
- Eat enough — otherwise you may start to burn muscle tissue
- Avoid starchy, carbohydrate-heavy foods such as pasta, bread and potatoes
- Beware of hidden carbohydrates in sauces and dressings
- Check the labels of all foodstuffs and avoid all processed foods
- Not give up!
Dietary Q&A
Q. I have been restricting my carbohydrate intake for days now and I have no energy. I thought this plan was supposed to make me feel better, not worse.
A. Your body is adapting to the metabolic conversion of burning fat for energy instead of glucose. This takes about three days in most people, which is why it is usually best to start the diet over a weekend when you are able to relax more. After three days you should see a rise in your energy levels, but if you continue to feel lethargic or unwell, stop the plan and check with your doctor.
Q. Will I get enough fibre on this plan?
A. Fibre is provided by the inclusion of fibrous vegetables and fruit, and is increased if you eat most of these raw. However, if you experience constipation during the initial stages, try adding psyllium husks or psyllium- husk powder to your whey smoothies, because they comprise 100 per cent soluble fibre. Psyllium husks are pure dietary fibre, composed mostly of cellulose. They swell when they come into contact with water and release
a gelatinous mass (mucilage) which passes through the colon and aids easy elimination.
Q. Why does a low-carbohydrate diet cause bad breath?
A. When you are on the Fast-Track Plan and restricting your carbohydrates to around 20g (3/40z) per day, you will be burning ketones, which may cause your breath to smell a little unpleasant. Don't worry, this is easily masked by chewing parsley-oil capsules or by using a natural breath-freshener spray. Make sure that you drink plenty of water because this will help to neutralize the odour.