Cheat Sheet
How can I get a cheat sheet to keep on my fridge, in my car, at work, etc?
I am getting very excited about this. |
Here it is.
ZULEIKA’S CAD/CALP CHEAT SHEET 1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS. 2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH. 3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS. 4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT. 3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING. 5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL. 6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL) 7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY. 8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES. 9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG. 10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY. 11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER. 12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHES, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET. 13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL. PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal) Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving. Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish. Any cheese containing 3 grams of carbohydrate or less per serving. Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving. Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them. FATS, OILS AND DRESSINGS Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving. VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces) Alfalfa sprouts Artichoke Hearts Arugula Asparagus Bamboo shoots Beans (green or wax) Bean Sprouts Cabbage, all kinds Capers Cauliflower Celery Chicory Collard Greens Cucumbers Dill Pickles Eggplant Endive Fennel Kale Kohlrabi Lettuce, all kinds Mushrooms Mustard Greens Okra Onions (2 tbsp) Parsley Peppers Pimientos Radishes Sauerkraut Scallions Sorrel Spinach Squash (summer only) Swiss Chard Tomatoes (raw, ¼ only) Turnip Greens Watercress Zucchini CONDIMENTS/OTHER All herbs Bouillon Consommé Catsup (2 tbsp) Garlic Garlic/onion powder Horseradish Hot sauce Lime/lemon juice (2 tbsp) Mustard Olives Pepper Pork Rinds Salt Soy flour Soy sauce Tofu flour Whey Protein Vinegar |
Good Morning, thank you for the sheet, printing as I type....
Also, thank you for the welcome and note in my journal. Will try my best to get things under control this time. |
Calp
I am not trying to stir up trouble here, but I do notice a lot of things on this "cheat sheet" that I have no idea where they came from. As always, I am interested continuing my education on my personal health and diet is of course, on top of my list.
Can you please enlighten me as to where I can reference the items listed on your "cheat sheet", as I have read Richard and Rachel Heller's books many times and do not remember some of the things you listed. Personally, I would suggest that everyone interested in CALP should borrow or purchase The Carbohydrate Addict's Lifespan Program and read it and reference it themselves. Thank you, Libby |
Sure!! What things?
|
Thanks for the Cheat Sheet the info should be very helpful
|
Zuleika’s Lc Cheat Sheet
I guess my point was that your cheat sheet is just that...... yours. For the most part it does not adhere to the CALP book.
I do not wish to anger you or make you get defensive, I only wish to clarify that this might be more appropriately defined as your personal LC plan and not what is written in The Carbohydrate Addict's Lifespan Program. As before, I would suggest anyone interested in CALP should borrow or purchase the book and reference the information provided for themselves. CALP is a marvelous tool. Learn to use it right, let it guide you. Only when you have mastered the principles try tweeking it to your personal guidelines. Best wishes, Libby |
I'm not defensive. The sheet is mostly from CAD with a few things I have learned from experience. Also from attending/hearing the Hellers speak. These things are: coffee <15 minutes; eating not to lapse more that 20 minutes; serving sizes; limits on AS, reading labels. The 4 carbs per CM are guidelines for former Atkiners who like to know carb limits. All in all, I think it adheres to CAD very closely.
|
4 grams per food on cm veggie list, not 4 g per meal.
2 grams for salad dressings etc. |
Hello,
I am new here, just found this forum today, and started CAD today! The cheat sheet looks like a handy tool but I have one question. I have read the CAD book and cannot find anywhere that you do not need to count lettuce. Is that in the new CALP book? Thanks Judy |
No, it is not in either CAD book really. It's just one of my own suggestions. There are few carbs in lettuce and more nutrition in other raw veggies that can go into the two cup measure.
|
Thank's so much for your quick reply. I understand what you mean about not counting lettuce now.
Judy |
Thanks for the great cheat sheet...I am currently on Atkins and I am looking at doing CAD while I am on holidays for 2 weeks...this sheet is great..
|
Can we get this stuck as a sticky? :D
|
I asked. The answer was no because it might discourage people from reading the book. Perhaps if others ask, they might change their minds.
|
All times are GMT -6. The time now is 14:25. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.