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I’ve been having great results from this diet so I thought I’d let you guys in on it so those interested could give it a try. I’ve had a lot of experience with different diets over the past couple of years and I’ve kind of narrowed down what I’ve learned down into this diet. I don’t make any claims that this diet is any better than another as I personally think any well designed diet will work if you give it a fair chance. That of course assumes the diet covers a few basic guidelines; sufficient protein, large enough energy deficit, etc…
This diet is aimed at those that don’t enjoy the ultra low-carb diets, myself being one of them, and for those that would like to sustain their low bodyfat once they achieve it. I’ve tried low-carb diets and I have no doubt they work but I prefer to have some carbs in my diet. The trick is to use them to your advantage by timing their intake and not just eating them to meet a certain percentage of calories for the day. The diet is based around this premise so you will get a lot of the benefits of a low-carb diet but can still enjoy eating carbs.
At any rate I’ll lay out the basics of the diet and at the end I’ll go back and cover a few areas that might raise questions. I’ve also put together a nice little spreadsheet that figures out all the formulas for you and splits the macronutrient ratios into each meal. There will be a link to it at the end. So here it is, the “Not so low” low-carb diet.
In a nutshell this diet is a high protein, moderate fat, limited carb diet. It also contains 2 refeeds. One is 6 hour mid-week refeed and the other is a 24 hour end of the week refeed. You will eat 100 grams of carbs on normal days but they must be eaten at specific times. You will eat more carbs than this on refeed days but there are rules to them as well. To get started follow these steps:
1. Choose your calorie intake using whatever method you deem accurate. 12 x bodyweight is a good place to start.
2. Divide your calories by 2 and that is the amount of protein you will be eating on normal days(50%). Divide that number by 4 to get the amount of protein in grams.
3. You are allowed 100 carbs a day but they must be eaten at specific times. 25g pre-workout in the form of fructose, 50g of high GI carbs immediately post workout and another 25g for your 2nd post workout meal in the form of complex carbs. Feel free to eat green vegetables in your zero carb meals as they are mostly fiber and don’t really count against your 100g limit.
4. Fill the rest of the remaining calories with healthy fats and spread them throughout your zero carb meals. I do recommend getting some for your pre-workout meal to help lower the GI of that meal and provide extra energy.
5. On days you don’t work out you are still allowed 100g of carbs, but spread them out fairly evenly in at least 3 meals, but preferentially 6, and make sure they are low GI. If you get 100g of carbs in 6 meals it will keep insulin blunted whereas too many at one time may spike it.
6. On the third day of the week perform a 6 hour refeed starting at your post workout meal. I call it a 6 hour carb-up as you should eat 3 times within this time limit(every 2 hours). Eat 75g of carbs in each of these 3 meals to replenish glycogen stores and boost leptin levels. Treat the rest of your meals the same as your normal days. Also to keep calories fairly low on this day you will take in less protein. Divide your total calories by 2.75 and use that number for total protein intake. Again divide by 4 to get that number in grams. Don’t worry about taking in less protein, the extra carbs will become protein sparing.
7. On the 6th or 7th day(your choice) perform a 24 hour controlled refeed. This means 1 full day although you probably will only be awake for 14-15 hours of the time period. You will eat above your BMR on this day but mostly in the form of carbs to again refill glycogen and increase leptin levels. Because glycogen stores are low most of the carbs you eat will go to fill up muscle glycogen and won’t be converted to fat. Even though you are in a positive energy balance you will most likely still burn fat on this day. The rules of this reefed are as follows:
- Figure out your caloric intake on this refeed by multiplying your bodyweight by 16-18(assuming bodyweight x 15 is your BMR) depending on the level above your BMR you want to go. Personally I think 16.5-17 is a good place to start.
- Take your calorie intake for a normal day and divide by 2.75 to get total protein calories for the refeed day. Again divide by 4 to get that number in grams. (Or for simplicity just eat the same amount of protein as you did on your 6 hour refeed day)
- Keep fat intake the same as your normal days. I recommend spreading this out between all of the meals or at least 3-4 so that you don’t blunt insulin spikes.
- The remaining calories are to come from carbs. Divide this number by 4 to get the carb intake in grams and then divide this fairly evenly amongst your meals on this day. Try to get a mixture of high GI and low GI foods. Your body can only refill glycogen stores so fast so you must stretch out your carb intake throughout the day.
That’s it, you will repeat this every week until your desired level of bodyfat is reached. You can do this diet long term due to the refeeds as they will keep your metabolism from shutting down. I know that there are probably a lot of questions regarding some of the rules and science behind the diet so I came up with a quick FAQ. Feel free ask anything that isn’t answered here or express any concerns with the diet.
Q. With 2 refeeds in one week won’t this slow down fat loss? I mean isn’t it like 2 steps forward and 1 step back?
A. No, in fact it will most likely speed it up in the long run. Also I’d say it’s more like “1 day standing still” instead of 1 step back. In terms of energy balance you are still well below your BMR on the mid-week refeed but you are refilling glycogen to boot. Although you are above your BMR on the full day refeed, most of those carbs will be stored as muscle glycogen and won’t necessarily count in the energy balance side of things. It wouldn’t surprise me if you continued to burn fat on this day because you are probably storing more calories in your muscles than you are taking in over your BMR.
Q. You said that this diet will help you stay lean once you get there. Why is that?
A. It’s all due to leptin manipulation. Leptin is a hormone that plays a big role in our bodyfat manipulation. When you diet your leptin levels will drop. When that happens your body begins to fight against you, causes hunger and makes dieting an overall nightmare. By keeping leptin levels high with regular refeeds you can counteract the bodies defense mechanism to dieting. Also by keeping leptin levels higher your body will consider your new weight to be normal when you reach it. If you crash diet your leptin levels will plummet. When you finally reach your goal your leptin levels will be so low your body knows it’s not normal and will do everything in its power to get back to what it considers normal.
Q. Why can I only have fructose in my pre-workout meal?
A. Since we know fructose will preferentially fill liver glycogen before muscle glycogen it is safest to eat this first thing in the morning when liver glycogen stores are low. Having fructose after your workout will not help you because it won’t fill muscle glycogen which is what we are trying to do.
Q. What if I don’t workout in the morning?
A. Even if you don’t workout in the mornings I advocate having 25g of fructose for breakfast. This will help give you energy for the rest of the day until you workout. Your pre-workout meal may end up being one of your no carb meals but this is fine. Remember that liver glycogen is low in the morning after an all night fast so those 25g will NOT convert to fat.
Q. You advocate eating 6 meals. Due to my schedule I can only manage to get in 5. Will the diet still work for me?
A. Of course, just be sure to follow the same rules with carbs. Eat fructose for breakfast, get 50g post workout and 25g in the next meal. If you can only eat 5 meals then only 2 of them will be zero carb meals instead of the normal 3.
Q. What if I workout at night and can only have one post workout meal before bed?
A. In this case I’d recommend getting 75g of carbs in this single meal since you can’t break it up into 2. That means you’ll have 3 meals before your workout that are zero carb along with the 25g of fructose for breakfast. Don’t worry about eating that many carbs before bed. So long as you burn sufficient glycogen during your workout those carbs will be stored in your muscles and not as fat.
Q. I like the high protein intake during normal days but won’t dropping it lower during refeed days cause catabolism?
A. No because fat and carbs are both protein sparing which means as long as sufficient levels of either of these macronutrients are consumed then protein won’t be broken down for fuel. A true CKD has only about 25% protein intake which is considered very low, but because of the high fat intake the protein is spared. The same happens on refeed days except the carbs are what spare the protein due to the higher intake.
Q. Why do you advocate eating carbs in 2 meals after your workout instead of only in 1?
A. For 2 reasons really. First of all our body can only convert and store glycogen so quickly. If you were to get too many carbs post workout then you risk some spillover into fat. By breaking it up into 2 different meals you lessen that risk. Also because most of us enjoy eating carbs it’s nice to be able to eat them in more of your meals for the day.
Q. You mentioned only eating carbs at specific times but then you say you can eat them all day on days that you don’t work out. Isn’t this a hypocritical statement?
A. The idea is to time intake of carbs to your advantage on workout days. Since we can’t work out every day of the week we have to make do. We don’t want to enter ketosis so zero carbing on off days isn’t a choice. The best answer is to still eat your 100g of carbs but break them up into as many meals as possible. Best case scenario is to break them up into 6 meals which ends up only being about 16g per meal. With this low of a carb intake per meal you won’t have much of an insulin response. Also on these off days I’d recommend breaking up your fat into 6 meals as well and this will help keep insulin down as well.
Q. You advocate doing the mid-week refeed on a workout day since you say to start it at the post workout meal. Problem is I don’t workout on the third day of the week.
A. You can do the mid-week refeed on the 3rd or 4th day depending on your workout schedule. I wouldn’t recommend doing it on the 2nd or 5th day though as it’s either too early or too late respectively.
Q. You say that I can do my 24 hour refeed on either the 6th or 7th day of the week, what if I workout on those days?
A. Feel free to do your 24 hour refeed on a workout day but I’d recommend doing it in the morning after a nice breakfast with some fructose. This will doubly ensure that the massive amount of carbs intaken this day will go to muscle glycogen. If you have to workout in the evening then just follow the normal refeed rules and workout when you can. It won’t matter in the long run.
Q. How many calories above my BMR should I shoot for on my refeed day?
A. There are a lot of good articles on the net regarding this question but the short answer is you need to get at least 10-15% above BMR to get the benefit. Assuming you follow the standard (15 x bodyweight = BMR) formula then simply use 16-18 x bodyweight for your refeed calorie level. I’d start at 16.5-17 and see how it goes. If you get good results stay there, if you feel you could have taken in more and still have been ok then raise it the next week. The important part is that you do actually go above your BMR by a decent margin. Don’t try to cheat and stay under your BMR thinking it will help you burn more fat. It will most likely hurt you since you’re not actually giving leptin a chance to rise much and you’re still eating enough calories not to burn much fat that day.
Q. What kind of carbs should I eat on my refeed days?
A. I’d suggest a combination of low and high GI carbs on both refeed days. Don’t assume low GI is “safer”, insulin spikes on refeed days are ok. You should understand by now that when glycogen stores are low the body will preferentially fill them first regardless of what the GI is. If you go too low GI you won’t fill them fast enough and your stores won’t be full come Monday morning. My loose recommendation is to just get some of both and for god’s sake enjoy yourself on this day. Eat what you’ve been wanting all week, just make sure to follow the guidelines.
Q. What kind of supplements should I use with this diet?
A. I suppose you can use whatever you want, but for the sake of what will work best I'd probably choose ALA, an ECA or NYC stack, whey protein and a good old multi-vitamin. I'd take 300mg of ALA for my fructose meal, 400-600mg post workout and then another 300mg for my 2nd post workout meal. On refeed days I'd probably go for 300-400mg for every 50mg of carbs. The ECA or NYC stack would help to keep hunger levels down on top of giving you energy. I'd only use the whey protein in the post workout meal with the 50g of carbs. A good multi-vitamin is good to use with any diet to ensure you're getting enough of the essentials.
Q. Can I expect the same weight loss with this diet as I did with a CKD?
A. Yes and no. In terms of fat loss I’d say you can achieve the same rate of loss. However in pure weight loss you will see more with a CKD, at least the first week. Due to the low amount of carbs in a CKD you will lose a lot of water, maybe as much as 10 pounds in a week or 2. However the instant the diet is over and you go back to eating carbs you will put this water back on. It’s inevitable and unavoidable. With my diet you won’t see as much instant gratification of pure weight loss because the refeeds will keep your water levels higher. To gauge fat loss on this diet I recommend only weighing yourself once a week and at the same time/day each week. Weigh yourself first thing in the morning on the 24 hour refeed day and don’t step on the scale again till the next refeed. This way you will gauge what your true loss is. If you weigh yourself the morning after the refeed you may be surprised to see your weight higher than it was when you started. This is due to super compensation but it is temporary and will fade within a few days. I like to weigh myself the morning of and the morning after my refeed. This tells me how much water I put on during the refeed and see if it is constant throughout the weeks. Remember water weight is always instant gratification but it’s not real fat loss so it will come back sooner or later.
I’m sure there are lots of questions I didn’t cover so feel free to PM or email me or just ask them here and I’ll do my best to answer them. Also you can manually figure out all the formulas outlined above but I’d recommend downloading my spreadsheet. All you have to do is plug in your weight and a few multiplier values for your normal and refeed calorie intake levels. After you do this all of the intake values will be figured out for you on both normal and refeed days.
I’d urge anyone who is looking for something different or who has hit a plateau to give this diet a shot. Also give it at least 2 weeks before casting any judgment. Remember I don’t claim that it will work better than other diets, but for those who want to limit carbs but don’t want to cut them completely out then I think this diet is for you.
http://home.earthlink.net/~slikatel/not_so_low_diet.xls
This diet is aimed at those that don’t enjoy the ultra low-carb diets, myself being one of them, and for those that would like to sustain their low bodyfat once they achieve it. I’ve tried low-carb diets and I have no doubt they work but I prefer to have some carbs in my diet. The trick is to use them to your advantage by timing their intake and not just eating them to meet a certain percentage of calories for the day. The diet is based around this premise so you will get a lot of the benefits of a low-carb diet but can still enjoy eating carbs.
At any rate I’ll lay out the basics of the diet and at the end I’ll go back and cover a few areas that might raise questions. I’ve also put together a nice little spreadsheet that figures out all the formulas for you and splits the macronutrient ratios into each meal. There will be a link to it at the end. So here it is, the “Not so low” low-carb diet.
In a nutshell this diet is a high protein, moderate fat, limited carb diet. It also contains 2 refeeds. One is 6 hour mid-week refeed and the other is a 24 hour end of the week refeed. You will eat 100 grams of carbs on normal days but they must be eaten at specific times. You will eat more carbs than this on refeed days but there are rules to them as well. To get started follow these steps:
1. Choose your calorie intake using whatever method you deem accurate. 12 x bodyweight is a good place to start.
2. Divide your calories by 2 and that is the amount of protein you will be eating on normal days(50%). Divide that number by 4 to get the amount of protein in grams.
3. You are allowed 100 carbs a day but they must be eaten at specific times. 25g pre-workout in the form of fructose, 50g of high GI carbs immediately post workout and another 25g for your 2nd post workout meal in the form of complex carbs. Feel free to eat green vegetables in your zero carb meals as they are mostly fiber and don’t really count against your 100g limit.
4. Fill the rest of the remaining calories with healthy fats and spread them throughout your zero carb meals. I do recommend getting some for your pre-workout meal to help lower the GI of that meal and provide extra energy.
5. On days you don’t work out you are still allowed 100g of carbs, but spread them out fairly evenly in at least 3 meals, but preferentially 6, and make sure they are low GI. If you get 100g of carbs in 6 meals it will keep insulin blunted whereas too many at one time may spike it.
6. On the third day of the week perform a 6 hour refeed starting at your post workout meal. I call it a 6 hour carb-up as you should eat 3 times within this time limit(every 2 hours). Eat 75g of carbs in each of these 3 meals to replenish glycogen stores and boost leptin levels. Treat the rest of your meals the same as your normal days. Also to keep calories fairly low on this day you will take in less protein. Divide your total calories by 2.75 and use that number for total protein intake. Again divide by 4 to get that number in grams. Don’t worry about taking in less protein, the extra carbs will become protein sparing.
7. On the 6th or 7th day(your choice) perform a 24 hour controlled refeed. This means 1 full day although you probably will only be awake for 14-15 hours of the time period. You will eat above your BMR on this day but mostly in the form of carbs to again refill glycogen and increase leptin levels. Because glycogen stores are low most of the carbs you eat will go to fill up muscle glycogen and won’t be converted to fat. Even though you are in a positive energy balance you will most likely still burn fat on this day. The rules of this reefed are as follows:
- Figure out your caloric intake on this refeed by multiplying your bodyweight by 16-18(assuming bodyweight x 15 is your BMR) depending on the level above your BMR you want to go. Personally I think 16.5-17 is a good place to start.
- Take your calorie intake for a normal day and divide by 2.75 to get total protein calories for the refeed day. Again divide by 4 to get that number in grams. (Or for simplicity just eat the same amount of protein as you did on your 6 hour refeed day)
- Keep fat intake the same as your normal days. I recommend spreading this out between all of the meals or at least 3-4 so that you don’t blunt insulin spikes.
- The remaining calories are to come from carbs. Divide this number by 4 to get the carb intake in grams and then divide this fairly evenly amongst your meals on this day. Try to get a mixture of high GI and low GI foods. Your body can only refill glycogen stores so fast so you must stretch out your carb intake throughout the day.
That’s it, you will repeat this every week until your desired level of bodyfat is reached. You can do this diet long term due to the refeeds as they will keep your metabolism from shutting down. I know that there are probably a lot of questions regarding some of the rules and science behind the diet so I came up with a quick FAQ. Feel free ask anything that isn’t answered here or express any concerns with the diet.
Q. With 2 refeeds in one week won’t this slow down fat loss? I mean isn’t it like 2 steps forward and 1 step back?
A. No, in fact it will most likely speed it up in the long run. Also I’d say it’s more like “1 day standing still” instead of 1 step back. In terms of energy balance you are still well below your BMR on the mid-week refeed but you are refilling glycogen to boot. Although you are above your BMR on the full day refeed, most of those carbs will be stored as muscle glycogen and won’t necessarily count in the energy balance side of things. It wouldn’t surprise me if you continued to burn fat on this day because you are probably storing more calories in your muscles than you are taking in over your BMR.
Q. You said that this diet will help you stay lean once you get there. Why is that?
A. It’s all due to leptin manipulation. Leptin is a hormone that plays a big role in our bodyfat manipulation. When you diet your leptin levels will drop. When that happens your body begins to fight against you, causes hunger and makes dieting an overall nightmare. By keeping leptin levels high with regular refeeds you can counteract the bodies defense mechanism to dieting. Also by keeping leptin levels higher your body will consider your new weight to be normal when you reach it. If you crash diet your leptin levels will plummet. When you finally reach your goal your leptin levels will be so low your body knows it’s not normal and will do everything in its power to get back to what it considers normal.
Q. Why can I only have fructose in my pre-workout meal?
A. Since we know fructose will preferentially fill liver glycogen before muscle glycogen it is safest to eat this first thing in the morning when liver glycogen stores are low. Having fructose after your workout will not help you because it won’t fill muscle glycogen which is what we are trying to do.
Q. What if I don’t workout in the morning?
A. Even if you don’t workout in the mornings I advocate having 25g of fructose for breakfast. This will help give you energy for the rest of the day until you workout. Your pre-workout meal may end up being one of your no carb meals but this is fine. Remember that liver glycogen is low in the morning after an all night fast so those 25g will NOT convert to fat.
Q. You advocate eating 6 meals. Due to my schedule I can only manage to get in 5. Will the diet still work for me?
A. Of course, just be sure to follow the same rules with carbs. Eat fructose for breakfast, get 50g post workout and 25g in the next meal. If you can only eat 5 meals then only 2 of them will be zero carb meals instead of the normal 3.
Q. What if I workout at night and can only have one post workout meal before bed?
A. In this case I’d recommend getting 75g of carbs in this single meal since you can’t break it up into 2. That means you’ll have 3 meals before your workout that are zero carb along with the 25g of fructose for breakfast. Don’t worry about eating that many carbs before bed. So long as you burn sufficient glycogen during your workout those carbs will be stored in your muscles and not as fat.
Q. I like the high protein intake during normal days but won’t dropping it lower during refeed days cause catabolism?
A. No because fat and carbs are both protein sparing which means as long as sufficient levels of either of these macronutrients are consumed then protein won’t be broken down for fuel. A true CKD has only about 25% protein intake which is considered very low, but because of the high fat intake the protein is spared. The same happens on refeed days except the carbs are what spare the protein due to the higher intake.
Q. Why do you advocate eating carbs in 2 meals after your workout instead of only in 1?
A. For 2 reasons really. First of all our body can only convert and store glycogen so quickly. If you were to get too many carbs post workout then you risk some spillover into fat. By breaking it up into 2 different meals you lessen that risk. Also because most of us enjoy eating carbs it’s nice to be able to eat them in more of your meals for the day.
Q. You mentioned only eating carbs at specific times but then you say you can eat them all day on days that you don’t work out. Isn’t this a hypocritical statement?
A. The idea is to time intake of carbs to your advantage on workout days. Since we can’t work out every day of the week we have to make do. We don’t want to enter ketosis so zero carbing on off days isn’t a choice. The best answer is to still eat your 100g of carbs but break them up into as many meals as possible. Best case scenario is to break them up into 6 meals which ends up only being about 16g per meal. With this low of a carb intake per meal you won’t have much of an insulin response. Also on these off days I’d recommend breaking up your fat into 6 meals as well and this will help keep insulin down as well.
Q. You advocate doing the mid-week refeed on a workout day since you say to start it at the post workout meal. Problem is I don’t workout on the third day of the week.
A. You can do the mid-week refeed on the 3rd or 4th day depending on your workout schedule. I wouldn’t recommend doing it on the 2nd or 5th day though as it’s either too early or too late respectively.
Q. You say that I can do my 24 hour refeed on either the 6th or 7th day of the week, what if I workout on those days?
A. Feel free to do your 24 hour refeed on a workout day but I’d recommend doing it in the morning after a nice breakfast with some fructose. This will doubly ensure that the massive amount of carbs intaken this day will go to muscle glycogen. If you have to workout in the evening then just follow the normal refeed rules and workout when you can. It won’t matter in the long run.
Q. How many calories above my BMR should I shoot for on my refeed day?
A. There are a lot of good articles on the net regarding this question but the short answer is you need to get at least 10-15% above BMR to get the benefit. Assuming you follow the standard (15 x bodyweight = BMR) formula then simply use 16-18 x bodyweight for your refeed calorie level. I’d start at 16.5-17 and see how it goes. If you get good results stay there, if you feel you could have taken in more and still have been ok then raise it the next week. The important part is that you do actually go above your BMR by a decent margin. Don’t try to cheat and stay under your BMR thinking it will help you burn more fat. It will most likely hurt you since you’re not actually giving leptin a chance to rise much and you’re still eating enough calories not to burn much fat that day.
Q. What kind of carbs should I eat on my refeed days?
A. I’d suggest a combination of low and high GI carbs on both refeed days. Don’t assume low GI is “safer”, insulin spikes on refeed days are ok. You should understand by now that when glycogen stores are low the body will preferentially fill them first regardless of what the GI is. If you go too low GI you won’t fill them fast enough and your stores won’t be full come Monday morning. My loose recommendation is to just get some of both and for god’s sake enjoy yourself on this day. Eat what you’ve been wanting all week, just make sure to follow the guidelines.
Q. What kind of supplements should I use with this diet?
A. I suppose you can use whatever you want, but for the sake of what will work best I'd probably choose ALA, an ECA or NYC stack, whey protein and a good old multi-vitamin. I'd take 300mg of ALA for my fructose meal, 400-600mg post workout and then another 300mg for my 2nd post workout meal. On refeed days I'd probably go for 300-400mg for every 50mg of carbs. The ECA or NYC stack would help to keep hunger levels down on top of giving you energy. I'd only use the whey protein in the post workout meal with the 50g of carbs. A good multi-vitamin is good to use with any diet to ensure you're getting enough of the essentials.
Q. Can I expect the same weight loss with this diet as I did with a CKD?
A. Yes and no. In terms of fat loss I’d say you can achieve the same rate of loss. However in pure weight loss you will see more with a CKD, at least the first week. Due to the low amount of carbs in a CKD you will lose a lot of water, maybe as much as 10 pounds in a week or 2. However the instant the diet is over and you go back to eating carbs you will put this water back on. It’s inevitable and unavoidable. With my diet you won’t see as much instant gratification of pure weight loss because the refeeds will keep your water levels higher. To gauge fat loss on this diet I recommend only weighing yourself once a week and at the same time/day each week. Weigh yourself first thing in the morning on the 24 hour refeed day and don’t step on the scale again till the next refeed. This way you will gauge what your true loss is. If you weigh yourself the morning after the refeed you may be surprised to see your weight higher than it was when you started. This is due to super compensation but it is temporary and will fade within a few days. I like to weigh myself the morning of and the morning after my refeed. This tells me how much water I put on during the refeed and see if it is constant throughout the weeks. Remember water weight is always instant gratification but it’s not real fat loss so it will come back sooner or later.
I’m sure there are lots of questions I didn’t cover so feel free to PM or email me or just ask them here and I’ll do my best to answer them. Also you can manually figure out all the formulas outlined above but I’d recommend downloading my spreadsheet. All you have to do is plug in your weight and a few multiplier values for your normal and refeed calorie intake levels. After you do this all of the intake values will be figured out for you on both normal and refeed days.
I’d urge anyone who is looking for something different or who has hit a plateau to give this diet a shot. Also give it at least 2 weeks before casting any judgment. Remember I don’t claim that it will work better than other diets, but for those who want to limit carbs but don’t want to cut them completely out then I think this diet is for you.
http://home.earthlink.net/~slikatel/not_so_low_diet.xls
