This will be either protein-lipid with fibre or protein-carbohydrate with fibre.
Evening meal number 1
A protein-lipid and fibre evening meal will be just like a protein-lipid and fibre lunch. The only difference is that more often than not you will be eating at home. And at home, the choices are always more limited. But if you have been able to persuade your spouse and family to adopt your new eating habits too, you will have no difficulty. The ideal way to begin the TO SUMMARISE THE MAIN PRINCIPLES OF PHASE I:
- 1 Never mix bad carbohydrates (white bread, Hour, starchy foods) with lipids (meat, fats, oils) in the course of a meal.
- 2 Avoid all carbohydrate-lipids (chocolate, avocado, liver, nuts, chips, pastries).
- 3 Eliminate sugar completely from your diet. Eat only unrefined flours.
- 4 Eat only wholemeal bread, 100% stone ground or with bran, made from unrefined flours (and then only for breakfast).
- 5 Forget about potatoes, especially chips.
- 6 Forget about white rice.
- 7 Eat only (and in moderation) wholegrain or wild rice.
- 8 Never eat pasta made with refined flours. Eat wholewheat pasta.
- 9 Introduce pulses into your diet, especially as a main supper dish.
- 10 Temporarily give up all forms of alcohol, whether aperitif, wine, beer or digestif. This is essential in Phase I. Wine can be reintroduced later in reasonable amounts.
- 11 Avoid strong coffee. Get into the habit of drinking decaffeinated.
- 12 Never skip a meal. Spread your food intake over three meals, preferably always taken at the same times.
- 13 Restrict consumption of "bad" lipids, in favour of "good" lipids, with a view to warding off cardiovascular disease (see Chapter II).
- 14 Try to drink very little at meals to avoid diluting the gastric juices. Never drink immediately before you eat.
- 15 Take your time to eat. Chew food well and try to relax over meals.
- 16 Make your own fruit juices. Avoid commercially available fruit juices and soft drinks, which contain sugar.
- 17 Wait for three hours after a carbohydrate meal (breakfast, for example) before consuming lipids. Wait for three to four hours after a lipid meal before consuming carbohydrates.
- 18 Eat plenty of dietary fibre: salads, pulses, green vegetables, fruit (see list in Chapter II).
Warning: The list above is only a summary of some of the principles discussed in the text. In no circumstances should it be taken as a condensed version of the method. Applying the method in a random way, without a full understanding of the preceding and following chapters, could result in nutritional imbalance and could be dangerous if the rules on consumption of lipids are not observed.
Note: As we have made the first part of this ourney, we have become acquainted with two kinds of carbohydrate, the "good" sort which can be consumed without fear of putting on weight, and the "bad" sort, which must be systematically tracked down and eliminated. The difference between them lies not only in the proportion of carbohydrate in a particular bod but, more importantly, the way in which it releases glucose during the digestive process. The more refined a flour, the more it has to be considered a "bad" carbohydrate. The nearer bread comes to being 100% stone ground wholemeal, made from unprocessed cereal high in dietary fibre, the more it qualifies as a "good" carbohydrate (see Chapter II).