Taubes - z - Appendix - Example of a Low-Carbohydrate diet

Note: I've put a SUMMARY here - not the complete diet

The Appendix contains a 7 page example
of a TYPICAL carbohydrate-restricted diet,
which is specifically a printout of the
Guidelines of the Lifestyle Medicine Clinic,
Duke University Medical Center.

Some of the particulars are as follows:

No Sugar No Starch Diet;
Carbohydrate grams to be fewer than 20 grams per day.
Diet to be exclusively food and beverages from the handout.

When Hungry eat a choice of :
meat, poultry, fish, eggs.

Foods that must be eaten every day are:
2 cups of salad greens – specific list
1 cup of vegetables – specific list
2 cups of Bouillon

Foods allowed in limited quantities are:
Up to 4 oz of hard cheese per day
Up to 4 Tb of cream per day
Up to 4 Tb of Mayonnaise per day
Up to 6 black or green olives per day
Up to ½ a fruit per day
Up to 4 tsp of lemon/lime juice per day
Up to 4 Tb. of soy sauce per day
Up to 2 servings of dill or sugar-free pickles per day

Snacks: Pork rinds/skins; pepperoni slices; ham, beef
turkey, and other meat roll-ups; deviled eggs

Primary Restriction: Carbohydrates
No sugars (simple carbohydrates) and no starches (complex carbohydrates).
Eat only the nutritionally dense, fiber-rich vegetables listed

All fats, oil and butter are allowed.
Avoid margarine and other hydrogenated oils that contain trans fats.
Do not attempt to follow a low-fat diet.

Artificial sweetener’s are allowed.
Avoid foods with sugar alcohols now…
but they may be permitted in limited quantities in the future.

Water is the best beverage.
Those who can handle caffeine may have
up to 3 cups of coffee, tea or diet soda per day.

No Alcohol.

Quantities
Eat when you are hungry; stop with you are full
“A low-carbohydrate diet has a natural appetite-reduction
effect to ease you into the consumption of smaller
and smaller quantities comfortably.”

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, ketchup,
sweet condiments and relishes.”

Beware of “fat-free” or “lite” diet products
and foods containing “hidden” sugars and starches.
Avoid products that are labeled “Great for Low-Carb Diets”.

The rest of the Appendix gives a sample
low-carbohydrate menu, and
how to read a low-carb label.

  I think it’s important to note here that
Taubes makes it very clear in his book
that this diet is here for the sole purpose
of letting people see an example
of a typical restricted carbohydrate diet.

Nowhere in the book does Taubes say
that this Appendix contains a diet
which is the BEST one for any of us,
OR that any or all of us should follow it.
In fact, his book clearly states otherwise.