weasey
Gold Member
I'm currently 1 lb from goal so am planning my re-feed - which hopefully will start on Friday. I'm going to follow a combination of my own method, LL re-feed and Dukan stabilisation. My plan is to re-feed very slowly. I will have 7 phases and each phase will take a minimum of one week. If I feel I still have more to learn on that phase I will repeat for a week. I'll keep doing this until I'm ready to move on. Each phase I will introduce different types of food to see how I react to them. Each phase will increase the calories and carbs. I will be attempting to reach that amount of calories and carbs - rather than trying to be under as I have ben doing. For the last few months I have been on around 750 calories a day.
For the first phase I will have 3 foodpacks and 1 protein meal. I will also introduce dairy - which I haven't had up to this point. The food choices will be:
I have type 2 diabetes and so will be measuring my blood sugar 2 hours after every meal (including packs) in order to understand what affects it badly. I expect to be out of ketosis by about phase 4.
| Phase | Calories | Carbs |
| 1 | 800 | 60 |
| 2 | 900 | 70 |
| 3 | 1000 | 80 |
| 4 | 1100 | 90 |
| 5 | 1200 | 100 |
| 6 | 1300 | 110 |
| 7 | 1400 | 120 |
For the first phase I will have 3 foodpacks and 1 protein meal. I will also introduce dairy - which I haven't had up to this point. The food choices will be:
| Type | Daily Servings | Choice |
| Protein | 1 | Red Meat Lean pork – tenderloin, lean diced, escalope, lean loin chops, lean loin joint, lean stewing steak, medallions, lean mince, lean steak, lean roast sliced, Lean ham, Lean bacon – lean back, collar joint, gammon rasher, loin steaks, medallions, smoked rindless, Lean beef – chuck and blade, rump, top rump, topside, silverside, fillet, lean mince, cooked sliced, fore rib, lean sirloin, lean stewing steak, lean braising steak, Lean lamb – shank, lean diced, extra-lean mince, leg steak, leg, lean rack, Offal – liver, kidney, heart, sweetbreads, tongue, Other lean red meat eg venison White Meat chicken and turkey Fish Fish and shellfish Other hen’s eggs, duck eggs, goose egg, Low-fat cottage cheese, Quorn – plain mince, roast-style sliced fillets, steak strips, family roast, deli-style chicken slices, deli bacon-style, smoky bacon-style pieces, chicken style pieces, plain fillets, Tofu – plain or marinated, not braised |
| Dairy | 1 | Unsweetened soya milk, Skimmed or 1% fat milk, Skimmed goat’s milk, Semi-skimmed milk, Semi-skimmed goat’s milk, Low fat, low sugar yoghurt (Greek-style), Low fat, low sugar fromage frais, Low fat cottage cheese, Low fat soft cheese, Paneer or quark |
| Vegetables | min 3 (80g each) | Broccoli, Cabbage, Cauliflower, Celery, Chicory, Cress, Cucumber, Endive, Lettuce and other salad leaves, Radishes, Spinach, Watercress, Artichoke hearts, fresh Asparagus spears, Aubergine, Beansprouts, Brussels sprouts, Celeriac, Courgette, Fennel, Gherkin, Green/French beans, Runner beans, Kale, Kohlrabi, Leek, Marrow, Mangetout, Okra, Pak-choi, Green pepper, Orange pepper, Yellow pepper, Pickled onion, Shallots, Spring greens, Swiss chard mushrooms: button, sliced, oyster, enoki, shiitake mushrooms, Dried common mushrooms, Dried speciality mushrooms (porcini/ceps, dried shiitake) |
| Other | optional | Herbal and fruit tea, sugar free, Herbs and spices, any dried, fresh, frozen or bottled (oil free) Lemon juice (as dressing), Lime juice (as dressing), Mustard – wholegrain only, Salad dressing – fat-free or virtually fat-free (check the carb content is less than 10g per 100g), 1 tsp Soy sauce, Sweetener – tablet only, 1 tsp Tabasco sauce, 1 tbsp Thai fish sauce, 1 tbsp Vinegar – malt, rice, wine |
I have type 2 diabetes and so will be measuring my blood sugar 2 hours after every meal (including packs) in order to understand what affects it badly. I expect to be out of ketosis by about phase 4.
