1. Three meals a day. Stabilizing blood sugar is the basic means to control carbohydrate intake and lose weight. To do this, each meal (eating acceptable food) should not exceed 6 hours (except sleeping time). However, you can eat four or five small meals a day as long as the carbohydrate intake does not exceed 20 grams.

You can eat any number of eggs, meat and fish, including beef, pork, chicken, turkey, duck, game, shellfish, veal and mutton. You can eat until you are satisfied, but don't eat too much.

No matter how much fat and cooking oil you eat, it is allowed. They include butter, olive oil, mayonnaise and any other edible oil that is liquid at room temperature. Don't eat any hydrogenated oil or other artificial fats, including margarine. )

Spices and condiments can be eaten as long as they do not contain sugar.

Cheese (aged whole cheese, cheese, soft cheese and semi-soft cheese) can only be eaten 3 to 4 ounces a day. Fresh cheeses, such as cottage cheese and cottage cheese, are too high in carbohydrates to be eaten at the "entry" stage.

6. Maybe you can eat three cups of salad every day (lettuce, don't press too hard). These include all green vegetables with leaves, mushrooms, celery, radishes, green peppers and cucumbers.

7. Other vegetables with low carbohydrate content can only be eaten 1 cup a day. If you eat 1 cup of vegetables, you can only eat 2 cups of salad.

8. You can also include the following items when calculating your daily carbohydrate intake:

(1) olives (you can eat up to 20 pieces)

(2) Avocado (you can choose small avocado and eat half)

(3) Lemon/lime juice (two to three tablespoons)

(4) Cream (thick cream, light cream or sour cream, two to three tablespoons)

9. You must drink 8 glasses of pure water every day, 8 ounces each. Can be distilled water, mineral water, spring water (but not made in Germany)

Erze mineral water). You can also drink unlimited herbal tea (without sugar), but it can't be counted as 8 cups of pure water.

10. Drink only decaffeinated coffee and tea, and only use acceptable sweeteners (13 listed below).

1 1. No matter what form it takes, alcohol is inedible.

12. Be careful of aspartame. Try to avoid it at any time. This includes any product sweetened with this ingredient, such as diet soda and jelly. For any other products that claim low or appropriate carbohydrate content, the labels should be carefully checked.

13. You can eat up to 3 packs of saccharin (Prenda trademark Splenda) every day. Prenda brand products are increasing day by day, so if you eat any of these products, you should count them in your daily carbohydrate intake. )

14. The following products should be completely eliminated: sugar (any form of sugar, including corn syrup and bees)

Honey and maple syrup), milk and yogurt (cream can be eaten in limited quantities), fruit and juice, flour products (bread, oatmeal, biscuits, etc. ), cereals, cereals, soybeans and beans, starch or vegetables with high sugar content (potatoes, sweet potatoes, corn, peas, European roots, beets and carrots), and sweet condiments (such as most ketchup).

15. When eating out, be careful not to eat carbohydrates hidden in soy sauce or bread. Tell your waiter that you should eat food without sugar, flour and starch.

16. Unless you can't exercise for physical reasons, you must exercise every day, even if it's just walking around the block. Exercise is an important part of Atkins' weight loss plan at all stages, which will definitely improve your weight loss speed.