Читать книгу Low-Carb Diet For Dummies - Katherine B. Chauncey - Страница 15

Even though you’re limited to five carbohydrate servings a day on the Whole Foods Weight Loss Eating Plan, many foods that contain carbohydrates are absolutely free (which means you can have as many of them as you want, without counting them toward your daily carb allowance).

Here are some quick tips on which foods to focus your attention on and which to pass by (Chapter 5 has more details about free foods):

 Don’t be afraid of fruit. Fruit does contain carbohydrates, but the carbs in fruit give it a delicious natural sweetness, which is partnered with a ton of vitamins, fiber, and relatively few calories. Increasing your fruit intake is a great way to help you wean yourself off refined sugars. (Refined sugars are sugars like table sugar and high-fructose corn syrup that are added to processed foods.) Fruits make a great dessert option and, because they come pre-portioned in their own natural package, they’re a great choice for grab-and-go snacks. On this diet plan, almost all fruits are free The recipes in Chapter 16 offer a wide array of healthy, fruit-filled desserts.

 Look at leafy green and non-starchy vegetables. Leafy greens, like spinach, watercress, cabbage, and romaine lettuce, and non-starchy vegetables, like green beans, broccoli, carrots, and tomatoes, come in an almost limitless variety. You can further vary your diet by trying new preparations of old favorites and partnering them with new choices. Check out some great recipes for salads and other greens in Chapter 12.

 Remove refined sugars from your life. Refined sugars provide calories, but lack vitamins, minerals, and fiber. They’re also high on the glycemic index table. See Chapter 3 and Appendix A for more on the glycemic index. The amount of refined sugar in the American diet is a disastrous, but fairly recent, development. Watch out for hidden sugars in breads, lunch meat, and salad dressings. Pay attention to the not-hidden sugars in non-diet sodas, cookies, and candy. For more on reducing the amount of sugar in your diet, see Chapter 6.