The HiMoLoCarb™ Diet
Jack M. Goldberg, Ph.D.
Trademark, Advanced Biomedical Methods Inc., Niles, Illinois USA
Copyright 1998, Jack M. GoldbergThis is the HiMoLoCarb™ diet. Its free to copy and distribute to your family, friends and coworkers provided you don't charge for it. Please copy this in its entirety.
Whereas I have tried to determine the accuracy and validity of all statements, we strongly suggest that weight loss of more than 10% of your body weight be directed by a physician. You should at least check your HDL, LDL and total cholesterol before and after 3 months on the diet. Each individual will travel this path at his own risk, but I believe that risk is very small. Every individual's response to this diet will vary. Some will lose easily and quickly, others will lose slowly. Don't get discouraged. Almost all of you will feel rejuvinated within a few weeks. You will lose the sleepiness after eating. You will lose the mood swings. You will lose the bloating after eating. You will strengthen you immune system to fight of colds and fungal infections. You will have abundant energy to use on your job, your family and your life. So sit back and enjoy the HiMoLoCarb™ lifestyle.
Visit many low carbohydrate web sites to get the wealth of experience of other users. Many on-line recipes can be found on the internet.
Weight loss is not a personal battle against yourself. Don't fight yourself. Don't get discouraged of you reach a plateau. Work with your nature. Listen to your body's clues. For example, if you find that nuts make you ravenously hungry, cut them out of your life.
If you wish to order the full manuscript of the HiMoLoCarb™ diet, use the order form found on my home page.
APPROVED FOOD LISTS
for the HiMoLoCarb™ (High Monounsaturated Fat, Low Carbohydrate) Diet.
After the first week of the transition diet, your diet will approximate 7-10% calories from carbohydrates, 20 - 25% from proteins and 65 - 70% from fats. No counting of calories is necessary, but it is essential you count carbohydrates. You may get a headache for the first few days, but this will go away. Take Tylenol if you feel severe discomfort. Drinking more water should alleviate the headache.
FIRST WEEK: Transition Diet. There are no limits to amounts except as noted. This will fill your cells with fat burning enzymes. Do not go hungry. Keep plenty of snacks such as broiled chicken wings or hard-boiled eggs in the refrigerator. If you are hungry, I don’t want you to be tempted by a sweet, sugar snack. Drink at least 64 oz (about 2 quarts) of fluids every day. Limit yourself to a maximum of 20 grams of carbohydrates per day and no more than 8 grams at any meal or snack.
| Meats | ||
| Any meat except organ meats such as liver. Check processed meats for hidden carbohydrates. | All cheeses except processed cheeses such as American. Includes Cheddar, Swiss, cream, romano, mozzarella, ricotta | Cucumbers, sour pickles. Olives, celery, lettuce, spinach |
| Any fish or shellfish | Yogurt, kefir or buttermilk (limited to 1/2 cup per day) | Eggs, any style Olive oil, Canola Oil, butter |
| Canned fish in water or oil. | Real cream.( No milk allowed.) Whipped cream (unsweetened or use artificial sweeteners). | Salt*, real mayonnaise,
pepper artificial sweeteners including Stevia, aspartame, saccharine. |
AFTER THE FIRST WEEK
The following food lists are to be used for your food selections. If it’s not on the list, don’t eat it unless you know that it contains very few carbohydrates. Read all labels on processed foods. In general, processed packaged foods will not be acceptable choices because of their high carbohydrate and sugar contents.
The diet is very varied. The only counting you must do is the carbohydrate content of your food. This is tedious at first, but you will soon become very adept at knowing what and how much of each food you can eat.
Determine the total carbohydrate count from the label or the Carb counter (see Appendix 2). Subtract the fiber content. This is indigestible carbohydrates and does not count for your daily allowance. The result is net carbohydrates. These are the only carbohydrates that can cause trouble.
After the first week you should have the correct tissue enzymes for this diet.
Rule 1. Eat no more than 40 grams of net carbohydrate maximum per day.
Rule 2. Eat no more than 12 gram net carbohydrate per meal or snack
Rule 3. Take a complete multivitamin and mineral supplement and 400 i.u. Vitamin-E and 1000 mg Vitamin C each day.
Rule 4. Try to eat 30 grams fiber per day. (Use plenty of wheat bran, psyllium etc. (see recipes)).
Rule 5. Take 1/2 to 1 cup of fermented milk product (yogurt or Kefir) each day.
Rule 6. Do not count calories.
Rule 7. Maximize your intake of mono-unsaturated fats (Olive oil, Canola Oil, and Nuts.) At least 50% of your daily fat intake should be monounsaturated fats.
Rule 8. Drink at least 64-oz liquids each day
Rule 9. No more than one alcoholic drink per day.
Rule 10 Get involved. Develop recipes. Keep food diaries.
You will know what helps and what hinders. Look out for hidden carbohydrates. E.g. each packet of sweetener contains almost 1 gram of glucose as filler. Use liquid sweeteners or tableted sweeteners.
Allowed Foods
| MEATS | Non-breaded, lean cuts of: beef, chicken, turkey, lamb, pork, veal, all-meat meatballs, hot dogs, and sausages without carbohydrate fillers |
| FISH | All non-breaded fish All shellfish Canned fish in water or oil e.g. tuna, salmon, sardines. |
| CHEESE/ DAIRY/EGGS | All cheeses except processed
cheeses e.g. American Sour cream, butter.Heavy cream, plain yogurt, buttermilk, plain kefir (All up to half cup per day) Can be sweetened with artificial sweeteners All forms of eggs made any way |
| VEGETABLES | All are allowed except most root vegetables and legumes as noted below Five half cup servings are encouraged per day. No more than one cup at any meal. Free foods are lettuce, chard, spinach, cucumbers, celery and olives. |
| NUTS | Spanish peanuts, Pecans, Walnuts, Brazil Nuts, Hazelnuts and Macadamia nuts are all allowed up to one cup per day. Limit to one ounce at a time. |
| FRUITS | 1/2 cup of berries per day or 1/2 cup rhubarb made without sugar. |
| CONDIMENTS | Real mayonnaise, mustard, Hollandaise sauce, Bernaise sauce, butter, sour cream, dill pickles, peppers, green onions, olives, all spices, salt and pepper |
| SWEETENERS | Saccharin, aspartame, Sweet-10, Sweet-One, stevia or any other non-caloric sweetener. Use the tablets or liquids. Most packets have carbohydrate fillers. |
| HIGH DIETARY FIBER FOODS | Wheat bran, psyllium husks, Ground Flax Seeds, all cruciferous veggies like cauliflower, brocolli, cabbage etc. |
| BEVERAGES | Tea, coffee, diet sodas and
diet tonic water, club soda, buttermilk, yogurt, kefir
and artificially sweetened drink mixes such as
"Crystal Light" or "Sugar-free Tang". light beer (limit to one can or bottle per day) or dry red wines (limit to 5 oz. per day) dry only white wines (limit to 5 oz./day) |
| DESSERTS | artificially sweetened
gelatin, Crystal Light frozen bars, home-made desserts
with real whipped cream, nuts, and artificially
sweetened, egg-based custards, mousses, dessert cheeses
without sugar No Bake and Baked Sugar free Cheesecakes. Artificially sweetened pumpkin pie made with ground nut crust. Strawberries and cream. Yogurt Smoothies. (See the recipes at the end of the book.) |
Milk, pistachio nuts and cashews (but these can be used as part of mixed nuts), root vegetables such as potatoes, sweet potatoes, beets, carrots, turnips, rice, corn and most varieties of legumes such as peas, beans and lentils (green, wax, and pole beans are okay).
FRUITS
No fruits are allowed including fruit juices except half a cup of berries or rhubarb daily.
PASTAS
None are allowed
BREADS, GRAINS, PRETZELS, AND CRACKERS, CAKES AND COOKIES
None are allowed.
Use nuts for snacks. Use cucumber and celery slices for dips. Use lettuce leaves to make tacos etc.
Note: the lack of bread and root vegetables may make the diet iodine deficient. Try to use iodized salt to keep your thyroid gland healthy.
How do I make the diet High in Monounsaturated Fats?
One goal of the diet is to maintain your fat intake composition to at least 50% monounsaturated fatty acids (MUFAs). This may sound complicated, but is really very easy. Appendix 1 lists allowable foods with their carbohydrate counts and their percentage of monounsaturated fats. As you will notice, most meats, fish and chicken already contain over 40% MUFAs. So supplementation of your diet with a few foods containing very high levels of MUFAs will easily bring you over the 50% level. Dairy products on the other hand have less than 30% MUFAs. So if you eat a lot of cheese, you will have to eat a lot of the MUFA foods.
MUFA FOODS
HIGH MONOUNSATURATED FOODS
Canola oil, olive oil, nuts, avocados
Examples:
A meal of steak and a salad with olive oil and vinegar dressing will have over 50% MUFA.
A meal of a two-egg omelet with cheddar cheese is acceptable provided you fry it in olive oil or Canola oil.
Snacking on nuts helps your daily totals and ground-up nuts can be used to make pie crusts. Chopped nuts in artificially sweetened yogurt taste great. Guacamole and other avocado salads are great.
So don’t get into a panic about your 50% MUFA target. Just get into the habit of dressing salads with olive oil and vinegar, frying with Canola oil, eating avocados and snacking on nuts.
HIGH FIBER
Your diet needs high fiber, both soluble and insoluble. Use wheat bran to make pancakes on waffles. Use wheat bran as a breading for fried fish and chicken. Eat high fiber vegetables such as avocados, bamboo shoots, broccoli, Brussel sprouts, cauliflower, cabbage, green beans and spinach. Use psyllium husks in cooking as a thickening agent for gravies or as a softener for meatballs. If you need to drink it, try sugar-free orange flavored Metamucil© stirred into club soda. It can also be added 1 teaspoon to plain yogurt or Kefir.
FERMENTED MILK PRODUCTS.
A bacterium called lactobacillus is a very important conditioner of the human gastrointestinal tract. You can take pills, but why bother. It is much more delicious to take your bacteria in live culture yogurt, buttermilk or kefir. Recent research has shown that among its many good qualities, these bacteria also stimulate the body to produce important immune response chemicals called cytokines. These molecules include interferons and tumor necrosis factor and therefore "might promote a continuous state of alertness against attack by viruses and other pathogenic organisms". They also form a great deal of bulk for the formation of well formed non-constipating stools. Even lactose intolerant individuals usually can tolerate these foods. Don’t count the carbohydrate on the package labels. Why not?
The problem arises because the government makes manufacturers count the carbohydrates of food by difference. That means they measure everything else including water and ash and fats and proteins. Then, by difference, they assume everything else is carbohydrate. This works quite well for most foods including milk. However, to make yogurt, buttermilk and kefir, the milk is inoculated with the lactic acid bacteria. These bacteria use up almost all the milk sugar called lactose and convert it into lactic acid. It is this lactic acid which curds the milk and gives the taste to the product. Since these bacteria have "eaten" most of the milk sugar by the time you buy it or if you make it yourself, by the time you eat it, how can there be much carbohydrate left? It is the lactic acid which is counted as carbohydrate. Therefor you can eat up to a half cup of yogurt, buttermilk or kefir and only count 2 grams of carbohydrates. (I have measured this in my own laboratory.) Even lactose intolerant people can eat these products. Daily consumption colonizes the intestine to handle small amounts of lactose in yogurt or dietetic ice-cream. See the menu chapter on making your own delicious yogurts and kefirs.
Get involved. Planning of menus and careful shopping is important. If you have your supplies on hand you will be less tempted to break the diet. If you want to eat out, stick to the following rules.
"You have been very naughty. Are you serious about losing weight? Then I don’t want this to happen again. You are not a child. Grow up and take responsibility for yourself."
Then get right back on the diet at the point you left off. You don’t have to go through the first week again. You still have your fat burning enzymes. It will take your body two or three days to recover from the carbohydrate shock, but then you’ll be back in the saddle again. However, if you break the diet for more than two meals, you will have to start at square one again. Later, when you have lost most of your weight, you will find the same holds true for diet vacations. For example, if you visit a country that is famous for a particular dish, try it once then get right back on the diet. Your body will always forgive these little indiscretions so long as you remain in control. If ever you feel you are losing control, IMMEDIATELY RETURN TO THE TRANSITION WEEK DIET.
OK. That’s the diet. The rest is science.