1. Drink 8-12 eight ounce glasses of water a day. Seriously!! If you don't do this, you won't lose as much weight and you won't flush the toxins that are released when you burn your stored fat. Drink 2 glasses before breakfast and you're well on your way.
2. Get enough protein at every meal. This means about 0.5g protein daily for every pound of your ideal weight, somewhere from 60 - 85g unless you're very large or very small.
3. EAT whole foods... organic and raw if possible. The more fiber the better. Read labels carefully and note that you subtract the fiber grams from the total carb amount to get your NET CARB.
4. AVOID EVERYTHING WHITE! no white flour, sugar, potatoes, popcorn and rice. Technically complex carbs, potatoes and rice, act as simple sugars in the body. Milk is high carb so avoid it, or limit it. But do eat turnips, cauliflower and giant white radishes.
5. Eat fruit at breakfast time if necessary and stress low carb fruits: berries, melon, peaches, kiwi... Half a banana or a finger sized banana is more than enough because of the natural sugar it holds.
6. Be prepared...stock up on canned tuna, sardines, celery, eggs, cheese, nuts and green vegetables. On the road, take low carb protein bars, cheese sticks, jerky or other portable low carb foods.
7. Choose fats wisely. Good fats are avocado, olive oil, nut oils, sesame oil, and peanuts. Bad fats are processed oils, partially hydrogenated fats and margarine.
8. Weigh yourself once a week but once a month is better... unless that is part of your focus on success, but don't let the scale numbers control you!
9. Have dinner early... PROTEIN and VEGIES. A little exercise after dinner is a good idea too.
10. IF YOU FALL OFF THE WAGON, savor what you are eating and jump right back on at the very next meal. Don't blow a whole day; chances are you may see no ill effect whatsoever if you don't compound the problem by splurging again right away.
**EXCERPT from LIVING LOW-CARB by Fran McCullough
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