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CARB CYCLING PLAN

 

The beauty of the Skinny Drops are that they are very flexible.  You have the choice of using two different meal plans on these drops.  The Carb Cycling Plan is designed to “trick” the body so that it doesn’t get used to the same foods and begin to stall.  Take you pick on this plan or The 14 Day Induction Diet located here.  Allow us to help you “Get Your Skinny Back!”

 

CARB CYCLING BASED ON 1200 CALORIES

 

This is a diet format to aid you while using the “Skinny Drops”. There are many variations to a diet plan than you may follow with these drops. This may look very familiar if you were in another group, as it was designed for healthy eating.

Carbs, when complex and found in nature, are our friends. This does not include the boxed and processed items found on our shelves. Therefore, this is teaching you a way of eating that is designed for a healthy steady weight loss and a way to enjoy natural whole foods again.

You are encouraged to google and create food ideas and “treats” based on low carb recipes and use healthy sweeteners as noted in the recommended list.

Remember this is a choice. No one is forcing you to eat this way.

You have to commit to you and remember that you did not get here overnight, nor will you transform overnight.

Set reasonable goals.

Use the “Skinny Drops” to curb those crabbings and appetite.

 

You may have been used to no chocolate or fried foods in the past but there are ways to implement these items back into your diet using healthy recipes.

This is the beginning of a new life, if you chose to and a place to swap ideas and recipes.

The designed menu plan is a roadmap for you to adjust to your life and eating patterns. Add, subtract and move calories around based on your heaviest and lightest meal.

 

A big key to success is to eat something first thing in the morning. If you are like me, I don’t like to “eat” until later so the coffee with coconut oil is ideal.

 

 

 

Tips for Success

 

Heathy Proteins and Fats

Healthy Fats Meats: Plant Proteins
Almond Oil Buffalo Chia Seeds
Avocado Chicken breast Hemp Protein
Avocado Oil Cod Lentils
Butter Crab Nut Butters
Coconut Oil Eggs/Egg whites Pea Protein
Flax Seed Elk Quinoa
Flax seed oil Goat Rice Protein
Natural peanut butter Haddock Seitan
Nuts Lamb Soy foods
Olive oil Lean ground beef Tempeh
Olives Lean ground chicken Texturized vegetable protein
Pumpkin seeds Lean ground turkey Tofu
Sunflower seeds Lean ham Veggie burgers
Truffle Oil Lobster Whey Protein
Walnut oil Mutton
Orange roughy Low Carb Cheeses:
Ostrich   Brie
Pork-lean   Goat Cheese
Rabbit   Blue cheese
Salmon   Cheddar
Shrimp   Parmesan
Swordfish   Mozzarella
Top round steak   Most Hard cheese below 1g
Top sirloin steak
Trout Higher Carb Cheese
Tuna   Non-fat Greek Yogurt
Turkey Bacon   Non-fat Cottage Cheese
Turkey breast   Ricotta cheese
Venison   Non-fat Cream Cheese

 

Vegetables and Healthy Carbs

Low Carb Veggies

 

 

Higher Carb Veggies

 

 

Alfalfa Sprouts Mushrooms Onion family: Legumes: Root vegetables:
Artichoke Mustard greens   Chives   Azuki beans (or adzuki)   Beet
Arugula Nettles   Garlic   Black beans   Beetroot
Asparagus Okra   Leek Allium porrum   Black-eyed peas   Carrot
Amaranth Squashes (summer):   Onion   Borlotti bean   Celeriac
Bean Sprouts   Cookednedk squash   Shallot   Broad beans   Parsnip
Bok choy   Gem squash   Spring onion (green/scallion)   Butter Bean   Rutabaga
Broccoflower (a hybrid)   PattyPan Parsley   Chickpeas, Garbanzo   Turnip
Broccoli   Straightneck Pepper   Kidney beans   Skirret
Brussels sprouts   Zucchini   Bell Peppers   Lentils   Sunchoke
Cabbage (All varieties) Tomato   Lima beans
Cauliflower Jicama   Colored peppers of all kinds.   Mung beans Squashes (winter):
Celery Water chestnut   Chili pepper == Capsicum   Navy beans   Acorn squash
Chard Watercress   Jalapeno   Pinto beans   Butternut squash
Collard greens Zucchini   Habanero   Runner beans   Banana squash
Cucumber Radishes: Tabasco pepper   Soy beans   Delicata
Endive   Daikon   Paprika   Peas   Hubbard squash
Fiddleheads (fern leaves)   Horseradish   Cayenne pepper   Mangetout or Snap peas   Kabocha
Green Beans   Red Radishes   Pumpkin
Kale Rhubarb Grains/Seeds:   Tat soi
Kohlrabi Spaghetti squash   Quinoa
Lettuce (all varieties) Spinach   Steel Cut Oatmeal Potato:
Mushrooms   Ezekial Bread   Sweet potato
Mustard greens   Brown Rice   Taro
Kale   Rolled Oats (not Instant)   Yam
Lettuce (all varieties)

Fruits

Lower Carb Fruits Higher Carb Fruits
Apple Peach Banana
Apricot Pear *Dried Fruits:*
Bilberry Persimmon   Apricots
Blackberry Physalis   Banana Chips
Blackcurrant Plum   Craisins
Blueberry Orange:   Date
Boysenberry   Clementine   Fig
Currant   Cuties   Prunes
Cherry   Mandarin   Raisin
Coconut   Tangelos Guava
Cranberry   Tangerine Mango
Date (fresh) Pomegranate Melon:
Dragon fruit Pomelo   Cantaloupe
Elderberry Purple Mangosteen   Honeydew
Fig (fresh) Quince   MuskMelon
Goji berry Raspberry red or black   Watermelon
Gooseberry Salmon berry   Rock melon
Grape Redcurrant Papaya
Grapefruit Star fruit Pineapple
Huckleberry Strawberry
Kiwi fruit Tamarillo *Not suggested to eat
Kumquat Ugli fruit
Lemon
Lime
Marion berry
Mulberry
Nectarine
Passion fruit

 

Substitutes and Condiments*

Substitutes Condiments: Herbs and spices:(examples)
Pasta Salsa   Anise
Veggie noodles Enchilada sauce (no added sugar)   Basil
Spaghetti squash Sprinkle of Parmesan cheese   Caraway
Shiratake noodles Horseradish   Cilantro seeds are Coriander
Cauliflower in place of macaroni Lemon or lime juice   Chamomile
Shredded Cabbage/Bok Choy Extracts (vanilla, lemon, almond, maple, etc)   Dill
Vinegars (balsamic, apple cider, rice wine)   Fennel
Bread: Worcestershire sauce- low sodium   Ginger
Butter lettuce wrap Broths   Lavender
Romaine lettuce wrap Pickle relish or pickles   Lemon Grass
Iceberg lettuce wrap Fish or oyster sauce   Marjoram
Find a recipe Tabasco   Oregano
Crepe made with egg/whites Wing sauce (most have no carbs)   Parsley
Portabella mushroom Mustard   Rosemary
One minute muffins (search online) Nutritional yeast   Sage
    Thyme
Pizza crust:
Cauliflower crust
Portabella mushroom
Recipe with nut flower

*The items on this list should not contain added sugar or artificial sugar (read the ingredients; don’t rely on the nutritional label that states 0g of sugar).

 

 

 

 

Sugar and Sugar Substitutes

Added Sugar- DO NOT USE Added Sugar- DO NOT USE No to Low Calorie Sweeteners  The “tols” should be used in moderation. Count any carbs and beware that they can cause stomach upset. Substitutes/Flavor Enhancers                              You must count the carbs. Fruit sweeteners should be used sparingly. No limits on cinnamon, lemon and lime.
Agave Invert sugar
Barley malt Lactose (ok if naturally occurring in milk)
Beet sugar Maltodextrin
Blackstrap molasses Maltose
Brown rice syrup Maple syrup
Brown sugar Palm sugar Stevia- best choice Applesauce (unsweetened)
Cane juice Raw sugar Erythritol- 2nd best Lemon
Cane Sugar Refiner’s syrup Xylitol- moderate use Raisins
Caramel Rice syrup (all types) Mannitol- moderate use Cinnamon
Carob syrup Saccharose Isomalt- not recommended Cranberries
Coconut palm sugar Sorghum syrup Lactitol- not recommended Dates
Coconut sugar Sucrose Malitol- not recommended Grapefruit
Confectioner’s sugar Sucrose Sorbitol- not recommended Lime
Corn sweetener Sugar Pureed banana
Corn syrup Treacle Pomegranate or green tea leaves
Date sugar Turbinado sugar Monk fruit/Nectresse- Most monk fruit alternatives have slight amounts of added sugar. Little research has been conducted so use with caution.
Demerara sugar Xylose
Dextrin Honey- is healthy but will spike your blood sugar. Use sparingly.
Diastatic malt  
Diatase
Evaporated Cane juice
Fructose/high fructose corn syrup
Fruit sugar Artificial Sugar- DO NOT USE
Galactose Acesulfame potassium/Sunett/Sweet One
Glucomalt Aspartame/Equal/NutraSweet
Glucose Neotame
Grape juice concentrate Saccharin/ Sweet n Low
Grape sugar Sucralose/Splenda

Optional: Experimental Diet Cycle

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Low Carb /High Fat Low Carb /High Fat High Carb/Low Fat Low Carb /High Fat Low Carb /High Fat High Carb/Low Fat Choice of

 

High or Low!

Breakfast 200 Breakfast 200 Breakfast 200 Breakfast 200 Breakfast 200 Breakfast 200
Coffee w/ 1TBSP Coconut Oil

 

 

70 Cal Protein/No carb

Coffee w/ 1TBSP Coconut Oil

 

 

70 Cal Protein/No carb

Nonfat/no sugar added Greek yogurt

 

 

Berries

 

Stevia

Coffee w/ 1TBSP Coconut Oil

 

 

70 Cal Protein/No carb

Coffee w/ 1TBSP Coconut Oil

 

 

70 Cal Protein/No carb

Nonfat/no sugar added Greek yogurt

 

 

Berries

 

Stevia

or or or or
Coffee w/ 1TSP Coconut Oil

 

 

150 Cal Protein/No carb

Coffee w/ 1TSP Coconut Oil

 

 

150 Cal Protein/No carb

Coffee w/ 1TSP Coconut Oil

 

 

150 Cal Protein/No carb

Coffee w/ 1TSP Coconut Oil

 

 

150 Cal Protein/No carb

 Snack 100  Snack 100 Snack 100  Snack 100  Snack 100 Snack 100 Snack 100
Low Carb Snack Low Carb Snack Higher Carb Snack Low Carb Snack Low Carb Snack Higher Carb Snack
Lunch 300 Lunch 300 Lunch 300 Lunch 300 Lunch 300 Lunch 300 Lunch 300
1 serving protein 1 serving protein 1 serving protein 1 serving protein 1 serving protein 1 serving protein
Mixed raw veggies 1c Mixed raw veggies 1c Mixed raw veggies 1c Mixed raw veggies 1c Mixed raw veggies 1c Mixed raw veggies 1c
Cooked veggies 1/2c Cooked veggies 1/2c Cooked veggies 1/2c Cooked veggies 1/2c Cooked veggies 1/2c Cooked veggies 1/2c
130 Cal Healthy Fat 130 Cal Healthy Fat 150 Cal Carb 130 Cal Healthy Fat 130 Cal Healthy Fat 150 Cal Carb
Snack 100 Snack 100 Snack 100 Snack 100 Snack 100 Snack 100 Snack 100
Low Carb Snack Low Carb Snack Low Carb Snack Low Carb Snack Low Carb Snack Low Carb Snack
Dinner 300 Dinner 300 Dinner 300 Dinner 300 Dinner 300 Dinner 300 Dinner 300
1 serving protein 1 serving protein 1 serving protein 1 serving protein 1 serving protein 1 serving protein
Veggies cooked in oil Veggies cooked in oil Veggies steamed Veggies cooked in oil Veggies cooked in oil Veggies steamed
Raw greens w/oil drsg Raw greens w/oil drsg Raw veggies Raw greens w/oil drsg Raw greens w/oil drsg Raw veggies
Snack  100 Snack  100 Snack 100 Snack 100 Snack 100 Snack 100 Snack 100
Low Carb Snack Low Carb Snack Higher Carb Snack Low Carb Snack Low Carb Snack Higher Carb Snack
This is a food cycling plan. It will keep your body guessing and will not get used to a particular fat burning routine and stall as often.
If you do not like eggs or have allergies, sub a no carb/lean protein such as bacon, deli meat, nuts, etc.
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