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$$$avers Diet Plans Gluten Free Low Carb Menus Recipes UnDiet Eating Plans

FREE on Kindle: 14 Days – 14 Pounds ~ Low Carb Daily Plan

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14Days-Phase1 Low Carb

This book is what you’ve been waiting for, the missing piece of the low carb puzzle & it’s FREE on Kindle until 5-27-18.

This complete guide will take you through your first three weeks of low carb eating, from “What should I eat today?”, to “Wow nothing in my closet fits anymore!”
There are lots of books that tell you how low carb works.
There are even more books that give you low carb recipes.
But there are very few books that put the two together and give you a simple step-by-step plan along with the recipes to make it all happen. Everything that you need to lose weight eating low carb is in this book – recipes, menus, Quick Snacks, Quick Meals, Guide to Getting Started on Low Carb, Low Carb Food lists, What To Do After Phase 1, and much more.

Indulge in extremely low carb recipes that will make you wonder why you didn’t start eating low carb years ago!

There are 26 zero carb recipes and 41 one carb recipes! Most of the recipes are under 6 carbs, and ALL of them are perfect for anyone going through Phase 1 or the Induction Phase of a low carb eating plan. Even if you’ve graduated to Phase 2, 3 or Maintenance, these are recipes that you’ll want to have at your fingertips for days where you need to recover from a high carb meal or two.

While the author gives you five recipes per day, if you don’t want to cook on a particular day, just use the list of 0 Carb, 1 Carb, 2 Carb, 3 Carb … foods to replace any of the recipes for that day or use the Quick Snacks section to make a quick meal.
Save hours per week with these quick and easy recipes.

14 Days 14 Pounds is divided into 6 sections:

  • – 14 Days of Daily Menus – all menus are under 20 carbs/day
  • – The Recipes – 13 categories of recipes!
  • – Recipes By Carb Count – allows you to swap one recipe for another and stay within your daily carb count
  • – Low Carb Vegetable Chart
  • – Ground Zero – one week of easing into low carb
  • – References to help you continue eating low carb

And finally – to make everything as easy for you as possible the author has set up a free service – Shop Hop, which readers can use to automatically build a shopping list using the recipes in the book just by clicking on the recipes!

Download The Book ~ Follow the Plan ~ See The Results!

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Detailed List of Foods: Proteins, Starches, Neutrals

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go_undiet1Review your packaged foods with this detailed list. You can filter the list by whatever it is you’re watching in your UnDiet, fiber, sugar, fat, transfats …

This page is designed to educate you as to what food group a particular food belongs in – Neutral, Protein or Starch. Use this list to guide you in planning meals and help you to choose appropriate substitutes.

Starches

Grains

    barley
    brown rice
    buckwheat
    bulgar
    couscous, whole wheat
    kasha
    millet
    rye
    wild rice

Legumes/Beans:

    black beans
    black-eyed peas
    garbanzo beans
    kidney beans
    lentils (come in many colors)
    lima beans
    mung beans
    navy beans
    pinto beans
    split peas

Seeds:

Seeds are best eaten raw as toasting or roasting destroys their digestive enzymes. That said, a toasted pumpkin seed is a wonderful thing to behold. Since seeds are high in calories use them as a garnish rather than eat them by the handful.

    caraway
    poppy
    pumpkin
    sesame
    sunflower

Pasta:

Avoid pasta made with anything other than a whole grain.

    artichoke flour
    brown rice flour
    corn
    buckwheat such as soba noodles
    whole wheat

Cereals:

Look for cereals made with:

    whole grains
    no refined sugars
    chemical-free
    additive-free

Starch Ingredients:

These become starches only when cooked:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)

    beets
    carrots
    corn
    fructose (made from corn)
    peas
    potatoes including sweet potatoes & yams
    potato flour
    soy sauce (wheat free can be found in health food stores)

Proteins

Note: the following is one of the more stringent food combining rules – keep each Protein group separate as it takes different digestive juices to digest each group. Honestly, I don’t follow this rule most of the time, but hey – maybe if I did I could lose those last ten excruciating pounds!

Dairy:

Use raw (unpasteurized) dairy products whenever possible. All dairy products contain casein and should be avoided as much as possible.

Cheeses: avoid yellow cheeses if you can, they contain dyes

    cream cheese
    cottage cheese
    farmers cheese
    half & half
    hoop cheese
    kefir
    milk (avoid completely)
    ricotta cheese
    yogurt (avoid completely)

Eggs

Meat

    bacon and sausage – be careful of chemical additives
    fish
    poultry
    red meat
    shell fish

Nuts:

Nuts are a carb/protein mix so limit them and remember that toasting or roasting destroys their digestive enzymes. The list below shows those nuts with the higher protein counts first.
brazil
macademia, pine nuts
almonds, pecans, pumpkin seeds, walnuts
hazelnuts, filberts, peanuts, pistachio
mixed nuts, peanut butter, sesame seeds, sunflower seeds
soybeans, cashews
coconut, almond paste

Protein Ingredients:

    gelatin

Neutrals

While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.

All vegetables (except Starch Vegetables when cooked)

    agar-agar (gelatin substitute made from seaweed)
    agave nectar
    honey, preferably raw, unfiltered
    maple syrup
    nuts, preferably raw
    soybeans
    soy flour
    soy milk (check label for chemicals or processed sugars)
    soy products (check label)
    soy nuts (check label for chemicals)
    tofu – silken, soft, medium, firm, baked

The predominant element in the foods below is fat. These can be used with both Proteins and Starches as the fat makes them Neutral.

    creme fraiche
    whipping or heavy cream
    butter