Low Carb Doc

8/17/2019 Low Carb Doc

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Get Started on Low Carb– the 2-Week ChallengeDo you want efortless weight loss, vibrant healthor mind-blowing diabetes reversal on low carb?Here’s your simple step-by-step guide to easily getstarted today, and continue to amazing success.


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Contents

Breakfast Options 3

Lunches and Dinners 4

Shopping List Week 1 7

Shopping List Week 2 8

Breakfast Recipes 9

Dinner Recipes 11

Avoiding Side Eects 17

Kitchen Clean-Out 18

Tell Your Family 19

For bonus tips and inspiration during the challenge please seedietdoctor.com/low-carb/get-started/week-1.

http://dietdoctor.com/low-carb/get-started/week-1http://dietdoctor.com/low-carb/get-started/week-1


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Scrambled Eggs (p 9)(with optional extras like salmon or bacon)

Classic Bacon & Eggs (p 9)

Omelet (p 9)

Egg Muns (p 10)(can be prepared in advance)

Boiled Eggs with Mayonnaise (p 10)

Dairy-Free Latte (p 10)

Breakfast OptionsWe recommend having scrambled eggs for breakfast every day, formaximum simplicity. But feel free to switch to any other breakfast

below at any time. They are all very low in carbs (a few grams).

(For even more options see the online guide at dietdoctor.com/ low-carb/get-started/breakfast-options)

http://dietdoctor.com/low-carb/get-started/breakfast-optionshttp://dietdoctor.com/http://dietdoctor.com/low-carb/get-started/breakfast-optionshttp://dietdoctor.com/http://dietdoctor.com/low-carb/get-started/breakfast-optionshttp://dietdoctor.com/low-carb/get-started/breakfast-options


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Sunday startLow-carb cheeseburger (p 11)

Monday week 1Pesto chicken (p11)

Tuesday week 1Chops marinated in red pesto (p11)

serve w. broccoli / cauliower in cheese (p13)

Wednesday week 1Low-carb pizza (p12)

For maximum simplicity we recommend cooking only dinners,

and then having leftovers for lunch every day. Feel free to addmore mayo or butter to feel satised.

Should you want to cook an extra lunch choose any strictlow-carb meal at dietdoctor.com/low-carb/recipes/lunch-dinner (extra shopping required).

Lunch out is not recommended. If necessary please followguidelines at dietdoctor.com/low-carb/what-to-eat#dining-out .

Lunches

Dinners Please remember to cook enough for leftovers for lunch the next day

http://dietdoctor.com/low-carb/recipes/lunch-dinnerhttp://dietdoctor.com/low-carb/recipes/lunch-dinnerhttp://dietdoctor.com/low-carb/recipes/lunch-dinnerhttp://dietdoctor.com/low-carb/what-to-eat#dining-outhttp://dietdoctor.com/low-carb/what-to-eat#dining-outhttp://dietdoctor.com/low-carb/what-to-eat#dining-outhttp://dietdoctor.com/low-carb/what-to-eat#dining-outhttp://dietdoctor.com/low-carb/recipes/lunch-dinner


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Thursday week 1Garlic chicken, (p12)serve with cauliower mash (p15)

Friday week 1Low-carb Tex-Mex casserole (p12)

Saturday week 1Fried chicken breast with broccoli

and cauliower in cheese (p13)

Sunday week 1Lamb chops with herb butter and

turnip gratin (TWO RECIPES!) (p13)

Monday week 2Brussels sprouts and hamburger gratin (p14)

Tuesday week 2Baked salmon with pesto (p14)


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Wednesday week 2Creamy chicken casserole (p14)

Thursday week 2Hamburger patties with creamy gravy (p15)

Friday week 2Low-carb pizza (p12)

Saturday week 2

Cauliower lasagna (p16)

Sunday week 2Low-carb cheeseburger (p11)


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Shopping list – Week 1(for 1 Person)

EggsEggs, 25

MeatGround beef, 1½ lbs. (700 g)Pork chops, 1 lb. (450 g)Pork shoulder chops, 2 orlamb chops, 4Pepperoni, 2 oz. (50 g)

Bacon, ½ lb. (225 g)Chicken breast,1½ lbs. (700 g)Chicken thighs, 1 lb. (450 g)

ProduceAvocado, 2Onion, 2Garlic, 1 headLeek, 1Scallions, 1

Turnip, ¾ lb. (350 g)Cauliower, 1 lb. (450 g)Broccoli, 1 lb. (450 g)Tomatoes, 2Cherry tomatoesRomaine lettuce, 1Leafy greens, 4 oz. (100 g)Mushrooms, a few (optional)Lemon, 2Lime, 1

Fresh HerbsChivesParsleyCilantroBasil

Canned foodsCrushed tomatoes, 1 canRed pesto, 4 oz. (100 g)

Tomato pasteDijon mustardMayonnaisePickled jalapeñosDill pickleOlives (black/green)White wine vinegar (optional)

DairyCheese, shredded 2 lbs.

(900 g)Feta cheese, 4 oz. (100 g)Parmesan cheese, 2 oz. (50 g)Heavy cream, 12 . oz.(350 ml)Sour cream, 5 . oz. (150 ml)

Fats and OilsButter, 3 lbs. (1350 g)Light olive oilCoconut oil (optional)

Spices and seasonings(if you don’t already have them)

SaltBlack pepper

Chili powder, mildPaprika powderCumin powderOnion powderGarlic powderCayenne pepperOreganoThymeVanilla extract (optional)Ground ginger, cloves andcinnamon (optional)

Bouillon cubes, at least 5(organic)

Parchment paperScaleMeasuring tape


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EggsEggs, 25

MeatGround beef, 2¼ lbs. (1200 g)Pepperoni, 2 oz. (50 g)Bacon, ½ lb. (225 g)Chicken thighs, 1 lb. (450 g)Salmon, 1 lb. (450 g)

Smoked salmon, 4 oz. (100 g) (optional)

ProduceOnion, 1Garlic, 1 headLeek, 1Scallions, 1Brussels sprouts, ½ lb. (225 g)Cauliower head, 1Broccoli, 1

Green cabbage, 1Avocados, 1Cherry tomatoesTomatoes, 1Romaine lettuce, 1Leafy greens, 4 oz. (100g)Lemon, 1

Fresh herbsParsleyCilantro

Canned foodsCrushed tomatoes, 1 canBeef broth concentrateRed wine, 2 . oz. (60 ml)Green pesto, 3 oz. (75 g)Mayonnaise

DairyCheese, shredded, 1½ lbs. (700 g)

Feta cheese, 2 oz. (50 g)Parmesan cheese, grated, 2 oz. (50 g)Heavy cream, 10 . oz. (300 ml)Sour cream, 5 . oz. (150 ml)Full-fat yoghurt, 2 . oz. (60 ml)

Fats and oilsButter, 1½ lbs. (700 g)

Spices and seasonings

(if you don’t already have them)Italian seasoning

Bouillon cubes, at least 4 (organic)

Shopping list – Week 2(for 1 Person)


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Breakfast Recipes

Scrambled Eggs

Classic Bacon and Eggs

Omelet

Tip!Have your scrambled eggs togetherwith dierent side dishes, such assalmon, avocado, bacon, deli meat,sausages, nuts, cheese, freshmozzarella and feta cheese.

Tip!Serve the omelet with a crispy salad.

Ingredients Instructions



3 eggs4 tablespoons (60g) butterSalt and pepper

8 eggs8 strips of baconcherry tomatoes, (optional)

fresh herbs

3 eggs1 oz. (25g) butter for frying1 oz. (25g) shredded cheese onion1 fresh mushroomSalt and pepper

1. Whisk the eggs together withsome salt and pepper using a fork.

2. Let the butter melt, carefully, ina pan at medium heat. The buttershouldn’t turn brown!

3. Pour the eggs into the pan andstir for 1-2 minutes, until they turncreamy and nice. Remember that

the eggs are still cooking even afteryou’ve put them on your plate.

1. Fry the bacon in a pan untilcrispy and put aside on a plate.

2. Fry the eggs in the bacon greaseany way you like them. Cut thecherry tomatoes in half and fry themat the same time.

3. Season with salt and pepper.

1. Crack the eggs into a mixing bowlwith a pinch of salt and pepper. Whiskthe eggs into a batter with a fork.

2. Add salt and spices.

3. Melt butter in a frying pan and pour inthe batter when the butter has melted.

4. When the omelet begins to cook andget rm, but still has a little raw egg ontop, sprinkle cheese, mushrooms andonion on top (optional).

5. Using a spatula, ease around theedges of the omelette, then fold it overin half. When it starts to turn goldenbrown underneath, remove the pan fromthe heat and slide the omelet on to a plate.

1 serving

4 servings

1 serving

/ 1 5


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Breakfast Recipes

Egg Muns

Boiled Eggs with Mayonnaise

Dairy-Free Latte

Tip!

The pesto is optional.

Serving suggestion: Avocado and/or fried asparaguswith mayonnaise, preferablyhomemade. Another super-simple option is to eat the boiled eggs with butter.Mash it together in a small bowl.Eat. Delicious.

Tip! Want hot chocolate or a plainlatte? Replace the spices with 1 ta-blespoon of cocoa or instant coee.




6 eggs1 - 2 scallions, nely chopped4 - 8 thin slices of chorizo orsalami, alternatively 3 oz. (70g)bacon.4 oz. (100g) cheese, shredded1 tablespoon pesto, greenor redsalt and pepper

8 eggsMayonnaiseAvocado or asparagus(optional)

2 eggs2 tablespoons coconut oil1½ cups (400ml) hot water1 pinch vanilla powder1 teaspoon ground ginger,cloves and cinnamon

1. Preheat the oven to 350°F (175°C).

2. Chop spring onion and bacon.

3. Whisk the eggs together withseasoning and pesto. Add thecheese and stir.

4. Place the batter in mun formsand add bacon, chorizo or salami.

5.Bake for 15–20 minutes, dependingon the size of the mun forms.

1. Bring water to a boil in a pot.

2. Optional: Make tiny wholes intheeggs using an egg pricker.

3. Carefully, place the eggs in thewater.

4. Boil the eggs for 5–6 minutesfor soft-boiled eggs, 6–8 minutesfor medium and 8–10 minutes forhard-boiled eggs.

1. Blend all ingredients with astick blender. Drink immediately.

4 servings

4 servings

2 servings


11/19

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Dinner Recipes

Low-Carb Burgers

Pesto Chicken Casserole

Chops Marinated in Red Pesto

Tips for toppings!

MayonnaiseCooked bacon

Dijon mustardDill pickle, jalapeños4 – 8 leaves of lettuce

Serving suggestion: serve with baby spinach or otherleafy greens tossed with generousamounts of olive oil and a little salt.

Serving suggestion: serve with broccoli and cauliowerin cheese and a big salad.




1½ lbs (700g) ground beef ½ lb (200g) shredded real cheese2 teaspoons garlic powder2 teaspoons onion powder2 teaspoons paprika powder2 tablespoons oreganoButter for frying

Salsa

2 small tomatoes2 scallions1 tablespoon olive oilSalt to tastewSeason with cilantro

1 lb (450g) chicken, thighsor breast4 oz. (100g) red or green pesto1½ cups (400ml) heavywhipping cream½ cup (120ml) pitted olives,black or green½ lb (225 g) feta cheese, diced1 garlic clove, nely choppedSalt and pepperButter for frying

1½ lbs (700g) chops (about four)2 tablespoons butter or olive oil4 tablespoons red pesto½ cup (150ml) mayonnaise

1. Chop up the salsa ingredients andstir together in a small bowl. Put aside.

2. Mix in seasoning and half thecheese into the ground beef.

3. Make four burgers and fry in a panor grill if you prefer. Add cheese on toptowards the end.

4. Serve on lettuce with dill pickle, andmustard.

1. Preheat the oven to 400°F (200°C).2. Cut the chicken thighs or lets intopieces. Season with salt and pepperand fry in butter until golden brown.

3. Mix pesto and heavy cream in a bowl.

4. Place the fried chicken pieces in abaking dish together with olives, fetacheese and garlic. Add the pesto mix.

5. Bake in oven for 20-30 minutes, untilthe dish has turned a nice color.

1. Rub the chops with pesto and fry onmedium heat in butter or oil for8 minutes and let simmer for 4 moreminutes on low heat.

2. Mix 1–2 tablespoons pesto with

6 tablespoons mayonnaise.Serve with pesto mayonnaise.

4 servings

4 servings

4 servings


12/19

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Dinner RecipesLow-Carb Pizza

Garlic Chicken

Low-Carb Tex-Mex Casserole

Tip!

Instead of tomato paste, you canuse sun-dried tomato pesto or alow-carb spaghetti sauce with goodingredients.

Another tip! Try one or more ofthese toppings for variation; bacon,salami, mushrooms, blue cheese.

Serving suggestion: serve with aioli and a heartysalad or another great side dish,like cauliower mash.

Taco seasoning2 teaspoons chili powder, mild2 teaspoons paprika powder1 teaspoon cumin powder1-2 teaspoons onion orgarlic powder1 pinch cayenne pepper1 teaspoon salt (optional)




5 eggs2 cups (500ml) shreddedcheese, mozzarella or provolone

Topping3 tablespoons tomato paste1 tablespoon oregano1¾ cups (400ml) shreddedcheese2 oz. (50g) pepperoni

1 chicken2 tablespoons olive oil5 – 10 garlic cloves1 lemon, the juice½ cup (120ml) parsley, nelychopped4 tablespoons (55g) butterw

1½ lbs (700g) ground beef ½ can of crushed tomatoes2 oz. (56g) pickled jalapeños½ lb (200g) shredded cheese,for example Monterey Jack1 cup (240ml) sour cream1 handful chives or greenonions, nely chopped

2 tablespoons butter or oliveoil for cookingHomemade guacamole, optional


2. Whisk the eggs and blend in the cheese.Place on a baking sheet with parchmentpaper. Bake for 5-10 minutes until the pizzacrust turns golden.

3. Increase the oven temperatureto 450°F (225°C).

4. Spread tomato paste on the crust,sprinkle oregano and cheese and put thepepperoni on top.

5. Bake for another 5-10 minutes or untilthe pizza has turned a golden brown color.


2. Forget everything you learned about how

to cut a chicken. Here you want to cut it intoequally large pieces.

3. Place the pieces on a greased baking pan.Salt and pepper generously and sprinkle thegarlic and parsley. Then add the lemon juice.

4. Bake the pieces until golden and the garlicslices have turned brown and roasted. Thismay take 30–40 minutes, depending on howlarge the pieces are. Lower the temperaturea little towards the end.


2. ry the ground beef in butter, and add tacoseasoning and tomatoes.

3. Place the ground-beef mix in a baking dishwith jalapenos and cheese on top. Bake onupper rack in oven for 15–20 minutes.

4. Chop the chives nely and mix in with thesour cream.

4. Serve with sour cream, guacamole and agreen salad.

1 serving

4 servings

4 servings


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Dinner RecipesFried Chicken with Broccoli and Cauliower

Lamb Chops with Herb Butter

Turnip Gratin

Note: Look at the turnip gratinrecipe below, it is served togetherwith the lamb chops!

Chicken breast, 2½ lbs. (1200g)½ lb (225g) cauliower orets,chopped1 lb (450g) broccoli orets,chopped4 oz. (100g) leek5 oz. (150g) cheese2 oz. (50g) butter4 tablespoons sour creama handful fresh oreganoand thymesalt and pepper

8 lamb chops1 tablespoon butter1 tablespoon olive oil1 lemon

Salt and pepperHerb butter

1½ lbs (700g) turnip½ onion1 garlic clove, and/or½ cup (120ml) nelychopped chives2 oz. (50g) butter1¼ cups (300ml) heavycream or coconut milk½ lb (200g) shreddedcheese½ teaspoon saltA pinch black pepper

1. Fry the chicken breast in butter,season to taste.

2. Chop the veggies and fry in butter.

3. Add sour cream and cheese andstir. Season.

1. Let the chops reach room temperature beforethey are fried or grilled. The meat should notbe cold when it’s cooked, or it won’t get a nicelybrown surface. If you make a few cuts into the

fat part, the chop won’t curl up.

2. Fry in butter and some olive oil if you’re usinga frying pan. If you’re grilling, just brush on someolive oil before placing the chops on the grill.

3. Fry for 3–4 minutes, depending on how thickthe chops are. Really thick chops will need alonger cooking time. However, it’s OK for lamb tobe a little pink inside.


2. Peel the onion and turnip. Slice both verythinly – ideally with a mandolin or food processor.

3. Finely chop the chives and/or the garlic. Alter-nate with slices of onion and turnip in a greasedbaking dish, but save some of the cheese to go ontop. Salt and pepper to taste.

4. Add cream or coconut milk (discard most of theexcess coconut liquid) and put the cheese on top.Bake for about 30 minutes.

4 servings

4 servings

4 servings





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Dinner RecipesBrussels Sprout and Hamburger Gratin

Baked Salmon with Pesto

Creamy Chicken Casserole

Serving suggestion:serve with leafygreens with a generous amount ofolive oil.

1 lb (450g) ground beef ½ lb (225g) bacon, diced1 lb (450g) Brussels sprouts,cut in half 4 tablespoons sour cream2 oz. (50g) butter5 oz. (150g) shredded cheese1 tablespoon Italian seasoningSalt and pepper to taste

2 lbs. (900g) salmon2 oz. (50g) pestoSalt and pepperGreen Sauce:

2 oz. (50g) pesto1 cup (240ml) mayonnaise½ cup (120ml) full-fat yogurtSalt and pepper

2 lbs (1kg) chicken thighs, skin on

8 oz. (200g) shredded real cheese1½ cups (300ml) heavy whippingcream or full-fat sour cream10 oz. (300g) frozen cauliowerorets (or fresh)1 leek4 oz. cherry tomatoes2 tablespoons green pesto(check carb contents)½ lemon, the juice3 tablespoons butterSalt and pepper

1. Set the oven to 425°F (220°C).

2. Fry the bacon and Brussels sprouts inbutter. Season and stir in sour cream. Placein a baking dish.

3. Fry the ground beef golden-brown,season with salt and pepper and sprinkleon top of the Brussels sprouts. Add cheeseand herbs.

4. Place in the middle of the oven for 15minutes or until done.

1. Place the salmon skin-side down in agreased baking dish. Spread pesto on thesalmon, and salt and pepper to taste.

2. Bake in oven at 400°F (200°C)for about 30 minutes.

3. Meanwhile, stir the sauce ingredientstogether; pesto, mayonnaise and yogurt.


2. Mix together cream or sour cream, pesto,lemon juice and salt and pepper to taste.

3. Season the chicken thighs with salt andpepper and fry in butter in a pan until theyturn a nice golden brown color.

4. Place the chicken in a baking dish andpour in the mixture.

5.Chop the leek and the cherry tomatoes,and place with the cauliower on top of the

chicken.6.Sprinkle cheese on top and bake in themiddle of the oven for at least 30 minutes.

4 servings

4 servings

4 servings





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Dinner RecipesHamburger Patties with Tomato Sauce

Serving suggestion:Goes greatwith shredded green cabbage friedin butter.

1½ lbs (700g) ground beef 1 egg3 oz. (75g) feta cheese1 teaspoon salt1 pinch black pepper2 oz. (50g) parsley, nely chop-ped1 tablespoon olive oil1 tablespoon butter

Gravy2⁄3 cup (150ml) heavywhipping cream2 oz. (50g) parsley, coarselychopped1 tablespoon tomato pasteSalt and pepper

1 lb (450g) cauliower4 oz. (100g) Parmesan cheese,grated4 oz- (100g) butter½ lemon, juice and zestOlive oil, optional

1. Mix the ingredients and form 8 oblongpatties.

2. Fry on medium heat with both butterand olive oil for at least 10 minutes oruntil the patties have turned a nice color.

3. Pour the tomato paste and the whip-ping cream into the pan when the pattiesare almost done. Stir and let the creamboil together.

4. Add parsley at the time of serving.

1. Cut the cauliower into orets.

2. Boil the cauiliower in plenty of saltedwater a couple of minutes until the cauli-ower is al dente. Discard the water

3. Blend with the other ingredients in afood processor or hand blender.

4. Salt and pepper to taste and add more

olive oil or butter if you like.

4 servings



Cauliower Mash4 servings


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Dinner RecipesCauliower Lasagna

1 lb (500 g) ground beef 1 yellow onion3 garlic cloves2 tablespoons tomato paste1 can (400 g) crushed tomatoes1 tablespoon beef bouillon4 . oz. (120 ml) red wine1 teaspoon salt1 pinch black pepperButter for fryingCheese Sauce8 . oz. (236 ml) sour cream4 . oz. (120 ml) heavy cream4 oz. (120 g) full-fat cheeseSalt and white pepperLasagna Sheets

1 medium sized cauliower head4 eggs½ teaspoon salt1 pinch black pepper4 oz. (120 ml) gratedparmesan cheese for the topping

1. Set the oven to 400°F (200°C).

2. Start with the bolognese. Fry theground beef in butter and put in athick-bottomed pot. Chop onion andgarlic nely and fry in butter, and addthe tomato paste. Put the fried onion,garlic and tomato paste in the pot andpour in crushed tomatoes. Seasonwith bouillon, red wine, salt and black

pepper and let simmer for about 20minutes.

3. Now start with the lasagna sheets.Place a parchment paper in a largebaking pan and grease with oil. Gratea medium-sized cauliower head in afood processor. The cauliower shouldbe nely grated. Place the gratedcauliower in a bowl and cook for twominutes on high in the microwaveoven. Stir and microwave for two moreminutes.

4. Let the grated cauliower cool andplace in a baking cloth (towel) and squ-eeze the liquid out by tying and

wringing the towel. Almost a cup ofliquid has to come out, the rice has tobe dry.

5. Put the cauliower rice – about 3cups (700 ml) – eggs and spices in abowl and stir them together. Spreadthe batter on to the parchment paperand bake on lower rack of the ovenfor about 15 minutes. Remove and let

cool. Cut into adequate-sized pieces(like lasagna sheets).

6. Bring heavy cream and sour creamto a boil, remove from heat and stirin the cheese. Add salt and pepper totaste.7. In a deep baking dish add somebolognese, then sheets and cheesesauce. Alternate and nish up withcheese sauce and grated parmesancheese.

8. Increase the oven temperatureto 450°F (225°C) and bake for20–30 minutes.

4 servings

Instructions

Ingredients


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The most common side eecton low carb is what most people experienceduring the rst week, often during days2-4. The “induction u”, so called as it canmimic u-like symptoms.

Headache is very common during this period,as is feeling tired, lethargic and unmotivated.Nausea is also common. It’s also possible toexperience confusion or “brain fog” – feeling not

at all smart. Finally it’s common to feel irritable –perhaps most clearly experienced by the rest ofyour family.

The good news is that these symptomsusually disappear by themselves within a fewdays. The even-better news is that thesesymptoms can often be avoided altogether.he main cause is usually dehydration and/or saltdeciency, caused by a temporarilyincreased urination.

The Cure: Water & SaltSalt & waterAny problems can be minimizedand sometimes entirely cured by gettingenough water and salt into your system.

For example try adding half a teaspoon ofregular salt to a large glass of water. Drink it.This may reduce or eliminate side eects in 15-30 minutes. If so, this may be repeatedonce daily if needed during the rst week.

A better-tasting option is to use broth, e.g.chicken, beef or bone broth.

The Bonus: More FatMake sure to eat enough fat. Going low carb,low fat is a recipe for starvation and feelinghungry and tired. You should never endurehunger as you start low carb. A proper low-carbdiet contains enough fat to feel satised andenergetic. This can speed up thetransition and minimize the time spent feelinglow when starting low carb.

So how do you get enough fat when eating low

carb? There are any number of options, butwhen in doubt add butter to whatever you’reeating.

If NecessaryIf adding salt and water (and fat) do notcompletely eliminate the induction u the bestoption is usually to hang in there. Any remainingsymptoms are likely to be resolved within days,as the body adapts to low carb and turns into afat-burning machine.

If necessary it’s of course possible to have somecarbs and make the transition to low carb moregradual and slower. This is not recommendedas a rst option, as it slows down the processand makes the benet of weight loss etc. lessimmediately noticeable.

Other Common Side-EectsOther common side eects are leg cramps,constipation, bad breath, heart palpitationsand reduced physical performance.To avoid these side eects, go to

dietdoctor.com/side-efects.

Induction uHeadache, lethargy,nausea, confusion,

brain fog, irritability

http://dietdoctor.com/side-effectshttp://dietdoctor.com/side-effects


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Kitchen Clean-OutDo you want to maximize your chances of success?

Especially if you have dicult cravings/sugar addiction, it issmart to throw out (or give away) sugary and starchy foods,low-fat products, etc. Here’s a list of what to get rid of.

PantryCandyChocolateCookies

Sugar in all formsMunsBreakfast cerealsPotato chipsPopcornSnacks (dried fruits etc.)CrackersWheat ourPastaRicePotatoesBeerBagelsBreadFruitSoup cansBeans

FridgeSoft drinks and fruit juicesApplesauce

Jams

MargarineEverything that says “low fat”or “no fat”KetchupBottled saucesReady made spice mixes(taco, bbq, fajita etc.)Ready made salsas

FreezerIce creamBunsCakesReady made waes


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The 2-Week Low-Carb Challenge

Low carb is a safe and eective way to lose weight and startreversing type 2 diabetes. It can also be great for reducing stomachproblems and getting rid of sugar cravings.

It requires no pills, no calorie charts, no weighing food, no specialproducts – only real food.

During the FREE two-week challenge all the planning is takencare of. It’s as simple as possible to enjoy the benets. And thefood is delicious.

Support your family member

Getting support from the family during these two weeks is fantastic,to be successful in changing one’s life and health. Will you supportyour family member?

PS: If you want to join the free challenge, go to dietdoctor.com/low-carb/get-started .

PPS: Modern science proves that low carb is safe and moreeective than other diets, for weight loss and diabetes type 2reversal. Learn more at dietdoctor.com/science.
http://dietdoctor.com/low-carb/get-startedhttp://dietdoctor.com/low-carb/get-startedhttp://dietdoctor.com/sciencehttp://dietdoctor.com/sciencehttp://dietdoctor.com/low-carb/get-startedhttp://dietdoctor.com/low-carb/get-started

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