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Let's review how to use Dr. Ellis's System and its Low-Carbohydrate
Eating Plan:

Week 1 Step 1: Review the contents of this book. Study the charts that
list the carbohydrate grams for different foods.
Step 2: Learn which foods are essentially free of carbohydrates.
Step 3: Continue your regular diet for the first week and count how many
grams of carbohydrate you eat each day, creating your baseline. Continue
to review this book and imbed its ideas into your mind. View yourself in
different situations (at work, at home, at parties). Think about what
you can eat during these times.
Step 4: Keep telling yourself that this is not a no carbohydrate diet.
Keep telling yourself that you can eat some of the foods you're used to.
Most people's first reaction is that they can never again eat any foods
containing carbohydrates. Not true. You are supposed to enjoy this
eating plan. They ask, "What about... [such and such foods]?" You can
eat carbohydrates -- just not as many.

Week 2 Step 5: Begin your low-carbohydrate eating plan. Your goal, if
you are trying to lose weight and you are physically inactive, is 60-80
grams a day. So for this week, cut to about 100-125 grams a day.
Continue reviewing the book, and think about adding a mild walking
program to your daily activities.


Week 3 Step 6: Cut your grams down to 80-100 a day, and begin your
walking plan. Continue reviewing the book, and start planning some
complex meals that are low in carbohydrates. A thick beef stew with rich
red-wine gravy is an example of such a meal. Use carrots and potatoes to
flavor the broth; just don't eat too many.

Week 4 Step 7: If weight loss and control is your goal, cut down to
60-80 grams. You should have lost some weight by now. Keep in mind that
most of the weight that you lose (about 70%) in the first week or two is
the result of water loss, so weight loss will be much faster in the
first two weeks, but this weight loss is not fat. Now, in the 3rd and
4th weeks, weight loss will slow up. Keep weighing yourself everyday.
You should be walking now. This adds some muscle weight, so don't expect
the numbers on the scale to drop very fast. Your waistline, however,
should now be getting smaller.
Step 8: Think about adding some weight training to your plan. Go to a
sporting goods store and look at the 110-pound barbell sets and a good
flat bench. Review some of the basic books on strength building. Study
my Spectrum Training System about weight training. Don't look at any of
the complex gym sets now. Up to about ten exercises with a barbell will
work wonders.

Week 5 Step 9: Keep with 60-80 grams. Watch the scale. Its numbers often
stay the same for weeks at a time even though you're losing fat. Don't
get discouraged. These numbers will drop eventually unless you're eating
too many calories and/or you're too inactive. And remember, bodyweight
fluctuates by several pounds a day because of water, so don't get
discouraged if one day you are 3 pounds heavier than the day before. You
must look at weight loss averages over several days and weeks.
Week 6 and beyond Step 10: Now you're in for the long haul. The newness
and excitement ARE OVER. It's everyday now -- every long day. But this
is where the results come. Build your program into your new lifestyle.
Continue the mind treatments. It's all in what you think. This is the
time you'll be challenged. If weight loss has stopped and you haven't
reached your goals, you should not eat less right now, but increase your
physical activity. If you eat more carbohydrates at a party or during a
holiday, you'll repay the water debt. You didn't gain fat, it's water.
Just get back on the plan and you'll flush the water out in a couple of
days. This is where many people crash, believing that they gained 3
pounds of fat overnight. This, combined with the slower rate of weight
loss that occurs as you move more deeply into the program, are the two
biggest reasons for giving up. Don't give in. If you don't lose weight
for several weeks, then you are probably at weight maintenance. Tweak
the 100/100 Plan a little so that you burn some more calories, and maybe
eat a bit less.


Even though I've devoted many chapters to the discussion of what types
of food to eat, I want to reaffirm the more important part of the Energy
Balance Equation: physical activity.


Carbohydrate Grams in Foods and a Sample One Week Menu
The following foods are virtually carbohydrate free and you can eat them
as you wish, but only if you don't eat more calories than you need.

Carbohydrate Free Foods

Meat Fish Fowl
Ham Sardines Cornish Hen
Pork Flounder Turkey
Lamb Sole Duck
Veal Trout Goose
Bacon Salmon Chicken
Beef Tuna Quail
Venison Herring Pheasant
Cheeseburgers (no roll) Bass Chicken roll (no filler)
Corned Beef Bluefish Turkey Loaf
Dried Beef Cod Smoked Turkey
Hamburgers Haddock Turkey Wings
Pastrami Halibut
Sausages Mackerel

All meats are OK All fish are OK All fowl are OK


Shellfish Eggs Cheese
Crabmeat Fried Mozzarella
Squid Omelets Cream cheese
Lobster Scrambled Cow and goat
Shrimp Soft Boiled Cottage cheese
Mussels Hard Boiled Cheddar
Oysters Deviled Swiss
Clams Poached Aged and fresh
All shellfish are OK All eggs are OK Most cheese is OK except spreads
with carbohydrates
Vegetables
Tomato Turnips Dandelion greens
Onion Avocado Artichoke hearts
Cauliflower Brussel Sprouts Hearts of palm
String or Wax Beans Snow Pea Pods Leeks
Broccoli Sauerkraut Bamboo Shoots
Scallions Eggplant Bean Sprouts
Spinach Kale Water Chestnuts
Asparagus Kohlrabi Chard
Cabbage Chard Rhubarb
Zucchini Pumpkin SpaghettiSquash
Summer Squash Collard greens

Salad Greens
Lettuce Chicory Fennel
Romaine Sorrel Peppers
Endive Parsley Celery
Escarole Chives Alfalfa Sprouts
Arugula Cucumber Mushrooms
Radicchio Radishes Olives

Salad herbs, such as dill, thyme, and basil, are allowed, along with
garnishes such as bacon bits, grated cheese, hard-boiled egg, and sour
cream. All spices are acceptable as long as there is no sugar included
in the product.
Fats and oils are also OK to use on the program. Many are important to
good health. Use sources of gamma-linolenic acid (GLA) and omega-3 oils
. Monounsaturated olive oil is a good product. All vegetable oils are
permitted (preferably cold pressed).
Butter is also permitted but not margarine. Recent scientific research
has implicated margarine as a dangerous product, one which significantly
increases your risk (rate) of getting heart disease -- it's a health
risk! Mayonnaise is allowed as is the fat on meat and under chicken skin.
Beverages
Water Spring water
Essence Flavored Seltzer Club soda
Decaf. coffee and tea Herb tea (no sugar)
Diet Soda Clear broth and bouillon
Iced tea (no sugar) Lemon and lime juice
Cream (heavy)


Carbohydrate Content of Common Foods
The following is a list of the carbohydrate content in some common foods
that people consume daily. (Note: The abbreviation gr. CHO equals grams
of carbohydrate.)

Cereals
Food Serving Size gr. CHO
Biscuit 2 small sweet or 3 med. plain 15
Bread (all except starch reduced) 1 slice, 1 ounce 15
Breakfast cereal (varies with brand) 2 tablespoons 20
Bagel 3 inch diameter 30
Bun, plain 2 oz. 25
fruit 2 oz. 30
iced 2 oz. 40
Cake, plain 2 oz. 35
cream 2 oz. 35
rich fruit, iced 2 oz. 40
Corn flour 1 oz. raw 25
Macaroni 2 oz. uncooked, 6 oz. cooked 50
Rice 1 oz. uncooked, 4 oz. cooked 20
Roll, bread 1-2 oz. 30
Spaghetti 2 oz. uncooked, 6 oz. cooked 50
Tapioca 1 oz. uncooked, 4 oz. cooked 20
Vermicelli 2 oz. uncooked, 6 oz. cooked 45

Fruits
Food Serving Size gr. CHO
Apple medium, 4 oz. 10
Apricot medium, 2 oz. 5
Apricot, dried 6 halves, 1 oz. 10
Avocado 1/2 medium 5
Banana 4 oz., 1 medium 25
Blackberries 1 cup 18
Blueberries 1 cup 22
Cherries 4 oz. (1 cup) 15
Currants, black or red 2 oz. 5
Dates, dried 6 medium, 1 oz. 20
Figs, dried 2 medium, 1 oz. 15
Grapes 10 grapes 10
Grapefruit 1/2 fruit 10
Lemon 1 large 9
Melon 6 oz. 10
Orange 6 oz., 1 medium 18
Peach 4 oz., 1 medium 10
Pear, dried 2 halves, 1 oz. 15
Pear 5 oz., 1 medium 20
Pineapple 1 cup 21
Plums 1 medium 8
Prunes 2 medium, 1 oz. 5
Raisins 1 oz. 20
Raspberries 1 cup 17
Strawberries 1 cup 12
Tinned fruit in syrup 4 oz. 25
Tinned fruit juices, unsweetened 5 oz. 15
Orange juice 8 oz. 26
Grapefruit juice 8 oz. 23
Apple juice 6 oz. 20
Grape juice 6 oz. 30
Pineapple juice 6 oz. 25


Vegetables
(count all green vegetables as 0)
Food Serving Size gr. CHO
Artichoke, Jerusalem 4 oz. 5
Beans (cooked) 1 cup 33
Beans (snap, cooked or raw) 1 cup 7
Carrot 3 oz. (1 stick) 7
Corn 1 cup 31
Lentils 1 oz. raw, 2 oz. cooked 15
Parsnips 4 oz. 10
Peas, green 4 oz. 10
Potato 3 oz. (1 medium) 20
Tomato 4 oz. (1 medium) 5
Tomato Juice 4 oz. 5
Turnip 3 oz. 5


Dairy & Nuts
Food Serving Size gr. CHO
Milk, whole 8 oz. 11
Milk, skim or non-fat 8 oz. 13
Buttermilk 8 oz. 10
Cottage Cheese 4 oz. 4
Cream Cheese 1 oz. 1
Yogurt, plain 8 oz. 20
Yogurt, fruit 8 oz. 32-49
Ice Cream 4 oz. ( 1/2 cup) 16-20
Almonds 1 oz. 7
Cashews 1 oz. 9
Peanuts 1 oz. 6
Mixed 1 oz. 7
Sweets, Sugars, Jams, and Soda
Food Serving Size gr. CHO
Chocolate 2 oz. 25
Custard 4 oz. prepared 10
Honey 1/2 oz. 13
Jams 1/2 oz. 10
Jellies, sweet 4 oz. 20
Molasses 1/2 oz. 10
Milk Puddings 4 oz. 25
Sweets 1 oz. 20
Sugar 1/2 oz. 15
Syrup 1/2 oz. 13
Soda, regular sugared 8 oz. 26


One Week's Sample Menu

Sunday Monday
Breakfast Afternoon snack Breakfast Afternoon snack
Scrambled Eggs Cheese or meatCoffee or tea Bacon & tomato Cheese or meat
One piece bread/toast One piece bread/toast Coffee or tea
Butter Butter
Tea or coffee Tea or coffee

Mid-Morning Dinner Mid-Morning Dinner
Tea or coffee Baked fish Tea or coffee Lamb chops
Cottage cheese SaladCheese Peanut butter & cracker Green vegetables
Butter 1 med. potato
Lunch Milk Lunch Butter
Tomato soup Coffee or tea Melon Cream cheese
Baked ham Grilled steak Coffee or tea
Cauliflower Green salad
Salad Cream

Tuesday Wednesday
Breakfast Afternoon snack Breakfast Afternoon snack
Poached eggs1 piece toast Cheese or meatCoffee or tea Cheese egg omelet
Cheese or meat
ButterTea or coffee Bacon or sausage Coffee or tea
Tea or coffee


Mid-Morning Dinner Mid-Morning Dinner
Tea or coffeeCheese Beef or vealSaladSpinach Tea or coffeeCottage cheese
Beef/vegetable stew
Chocolate soufflé Tomato/onion salad
Coffee or tea Coffee or tea
Lunch Lunch
Vegetable soupBaked meat Stuffed tomatoes
Carrots Cheese salad
Green vegetables 1 cup milk
Thursday Friday
Breakfast Afternoon snack Breakfast Afternoon snack
Grilled hamCream cheese Cheese or meatCoffee or tea Fried eggsSausage or
Cheese or meat
OrangeTea or coffee baconToast w/butter Coffee or tea
Tea or coffee


Mid-Morning Dinner Mid-Morning Dinner
Tea or coffeeCottage cheese Roast turkey w/gravy Tea or coffeeCottage
cheese Barbecue brisket
Salad Salad
Potato Cheese
Lunch Butter Lunch Small potato
Sliced lambGreen vegetable Coffee or tea Egg or tuna salad Coffee or tea
SaladRoll Peas or green beans
Butter Tomatoes



Saturday
Breakfast Afternoon snack
Ham steak & eggs Cheese or meatCoffee or tea
1 piece bread
Butter
Tea or coffee

Mid-Morning Dinner
Tea or coffeeCottage cheese Wiener- schnitzel
Salad
Peppers in olive oil
Lunch Coffee or tea
Chicken soup
Cheeseburger
Sautéed onions
Salad

pozd
WiRAHA