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

- POSTED ON: Jan 01, 2011

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.

 


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Existing Comments:

On Feb 18, 2011 wrote:
I'm totally not interested in restricting my choice of foods, so the Appendix carries little to no weight with me.


On Feb 18, 2011 wrote:
First, I'm really glad I read through all the summaries. I was initially quite put off by the diet recommendations at the end. As someone said, it leads people to think "this is just a re-hash of old low-carb diets" and that's exactly what I thought…………………………………………………………. Here are the premises that I find quite reasonable, and compatible with the prior research that I've read and with my own experience/observations: …………………………………………………… 1) A calorie is not a calorie (more on that later) ………………………………………………………… 2) People process food differently. We have different genetic tendencies. ……………………………….. 3) Refined carbs are an evolutionarily-recent development, and rarely found in nature. …………………………………………… 4) The body has an intricate mechanism for regulating weight. Once thrown off, that mechanism may try to regulate inappropriately. (That is, holding on to fat in an unhealthy way.) …………………………………………….. Here are the premises I question: …………………………………………………………… 1) Meat-based diets are good. …………………………………………………………………. 2) All carbohydrates are created equal (I don't think he actually says this, and I may be doing him a disservice in inferring it. But from what I've read - not just from Dr Collins’ excellent summaries, but other sources, it's not an unreasonable inference. I truly believe that there are MAJOR differences in how the body reacts to complex carbs, refined carbs... and perhaps even refined-carbs-with-chemicals-added.) ………………………………………………………..I think both those statements represent fallacies in thinking, or inappropriate extrapolations of data.


On Feb 19, 2011 Karen925 wrote:
I enjoy the appendix, as my study for myself and DS with Crohn's relvovle around this very topic. I also will copy this to my cousin who has been seriously ill the past 18 months. Endocronolgist, new one, first thing out of his mouth redue the carbs I have a dietician who can help. What to eat in our carby world, coupled with the strong addictive behaviors resulting from them, needs a lot of clear guidance. Thank you Phylis for putting these summaries up. The suffering you could help relieve is staggering.


On Feb 19, 2011 Dr. Collins wrote:
             Thank you Karen for adding your thoughtful comments to this Discussion.


On Feb 22, 2011 TexArk wrote:
Remember this is just an example of a low carb diet. You will have to experiment to find what works for you. Atkins has you start with about 20 carbs and work your way up. The Eades (Protein Power)are similar in that you restrict and gradually add carbs. Mark Sisson (Primal Blueprint) says that 50-100 carb grams is the sweet spot for weight loss. Wolfgang Lutz says that 72 grams in the magic number. And Kurt Harris believes that if you eliminate sugar and gluten grains you will self regulate without counting if you are getting good saturated fat and enough protein. Then there is the decision as to whether to take the fiber off the count to get net carbs. Some folks eat zero carbs, all meat and are thriving. It does not matter as far as I am concerned. Experiment to see what works for you. My daughter is gradually working her way down...she is now averaging about 150 and I am sure her SAD was at least double this amount. But you cannot read the science and feel comfortable flooding your system with insulin and storing fat.


On Feb 22, 2011 Karen925 wrote:
TexArk- You are exactly right about each one needing to find there way. But it is very helpful to now where to start and most importantly, why. Without the why, I think reduced carbs is difficult to sustain in our carby world.

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