Shopping List
- Vegetables: Most coloured, low-carb items. Amaranthus Artichoke Asparagus Avocado Banana raw Beans Bean-sprouts Beet greens Beetroot Bitter melon Bottle gourd Broccoli Cabbage Carrot Chow Chow Drumstick Drumstick leaves Kale Cauliflower Chives Celery Celery leaves Cucumber Daikon Flat Beans Green beans Gourds Ivy-Ridged-Snake, Leafy greens Leeks Lettuce Okra Parsley Parsnips Pumpkin Radish Spinach Sprouts Squash Turnip Zucchini.
- Fruits: Apple, Avocado, Citrus, Dragon fruit, Dry Grapes, Fig, Guava, Lychee, Mango, Mosambi, Muskmelon, Orange, Papaya, Passion fruit, Peach, Pear, Pineapple, Plantain (Steamed/boiled), Plum, Pomegranate, Small banana, Watermelon.
- Proteins: Black-eyed peas (Lobia), Broken dehusked Moong dal, Broken Mung bean, Cowpeas (Lobia dal), Fava beans (Broad beans), Green peas, Kidney beans (Rajma), Red kidney beans (Chitra rajma), Whole Green gram.
- Spices: Allspice, Amchur (Mango Powder), Anise, Annatto, Asafoetida, Basil, Bay Leaf, Black Cardamom, Black Pepper, Caraway Seeds, Cardamom, Cayenne Pepper, Celery Seed, Chervil, Chives, Cinnamon, Clove, Coriander, Cumin, Curry Leaves, Dill, Fennel, Fenugreek, *Garam Masala, *Garlic Powder, Ginger, Horseradish, Juniper Berries, Mace, Marjoram, *Mustard Seed, *Nutmeg, *Onion Powder, Oregano, Paprika, Parsley, Rosemary, Saffron, Sage, Star Anise, Tarragon, Thyme, Turmeric.
- Herbs: Basil, Bay Leaf, Chervil, Chives, Cilantro (Coriander Leaves), Dill, Lemongrass, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Tarragon, Thyme.
- *Nuts: Almond, Brazil nuts, Cashew nuts, ChestnutS, GroundnutS, Hazel nuts, Macadamia, Peanut, Pistachio, Walnut.
- Seeds: Amaranth seeds, Black sesame seeds, Chia seeds, Cucumber seeds, Flaxseeds, Hemp seeds, Lotus seeds (Makhana), Melon seeds, Mustard seeds, Peanuts, Pine nuts, Poppy seeds, Pumpkin seeds, Quinoa, Safflower seeds, Sesame seeds, Sunflower seeds, Watermelon seeds, White sesame seeds.
- Dairy: Buttermilk and Ghee.
- Oils: Coconut oil, Ghee, Olive oil, Rice bran oil, Sesame oil.
- Condiments: Black Pepper, Honey, Maple Syrup, Molasses, Mustard, Olive Oil, Natural Salt, Sesame Oil, Soy Sauce, Tahini, Vinegar (Apple Cider and Balsamic), Jaggery, Rock Salt.
- Cookware: Cast Iron Skillet or Dutch Oven, Ceramic Cookware, Clay Cookware, Enamel-Coated Cast Iron, Glass Bakeware, High-Quality Stainless Steel Vessels, Nonstick Ceramic Coated Pans (PFAS-free). Others: China clay pots, Earthen pots, Glass, and Stainless Steel Cookware. Utensils: Bamboo Steamer, Glass Mixing Bowls, Mesh Strainer or Steamer Basket, Silicone Spatulas and Spoons, Stainless Steel Measuring Cups and Spoons, Stainless Steel Tongs, and Wooden Utensils.
- Ask for healthy, natural recipes on YouTube.
Start Your Program Smoothly
We are not changing anything, except adding pre-meals to your existing breakfasts and lunches.
- Eat as much as possible, safely for these meals.
- Pre-meals: Begin with 200g + 150g. (200g low-carb vegetables and 130g protein source).
- Every day add 30g low carb vegetables. Increase your low-carb vegetable size daily until your breakfast
becomes 1% of your body weight. - So, a 70 kg person eats a 700 g breakfast. Your lunch size can be 1/2 to 1%. Do it safely.
- Use your blender/mixer to make a soup out of a handful of steamed vegetables, boiling water and spices.
Have one at 6 pm and another one with a different colour at 8 pm. - Chew every mouthful 20 times.
- Make sure you add sufficient amounts of dips, dressings and gravies. Raw, stir-frying, pan-frying, boiling, steaming, grilling or oven-baking are all fine.
- Maintain flavour, aroma and variety in your meals.
- When done properly, a 70kg person eats 700g breakfast, 400-700g lunch and soups for dinner.
- And, you will be eating just low-carb vegetables and proteins.
- The result should amaze you.
