#SELFIE
Botanica Laboratories
P.O Box 11115, Erasmuskloof, Pretoria, 0048
Tel: +27 753 7982/3
Website: www.selfiediet.co.za
Email: [email protected]
SELFIE DIET
INTRODUCTION TO LOW CARB
There are a few different types of diets in the world, for example
Low Fat, Low GI, Low Garb, High Protein, “Balanced”, Calorie
Counting diets, etc.
How do you know which one to choose? the most important is to
choose a diet that is good for you overall heath. The healthiest way
you can live is to keep your blood sugars levels constant, Right?
Now let’s understand what food does to your body.
There are 3 types of food:
1. Protein
2. Fat and
3.Carbohydrates(carbs).
At the moment we all get all of our energy from carbs. Carbs spike
your blood sugar levels so that you get an energy high, but as you
know, everything that goes up must come down. That’s why many
people feel tired and shaky after eating sugar or bread/pasta, etc.
If your sugar levels spike, your body produces insulin and that
is where your trouble with diabetes, cholesterol and high blood
pressure begins. you want to eat food that will keep your blood
sugar levels constant. so, let’s looj at Protein and Fat.
“Fact the less you eat sweets, the less you crave them”.
If you stop your carb intake your body can still convert protein into
glucose (protein can’t be turned into fat, it can only be turned into
sugar). This is the reason why some people do not lose weight on
high protein diet; they don’t take enough fat.
Your body uses firstly sugar/cards for energy. If you stop feeding
your body carbs, your body switches over into ketosis, which is
the process where your body uses fat for energy instead of using
carbs for energy. But if you don’t give your body carbs for energy
AND not fat energy, it uses the protein as glucose and your sugar
levels will spike again.
Fat does not spike your sugar levels at all. If you do not lose
weight, you should eat more fat. Yes, biltong with fat, butter, not
Margarine, cream cheese, cheese, nuts, avocados and cream. But
you should not eat starches or sugar. Fts is a very good source of
energy and it does not does not intrfere with your sugar levels, and
it containscrucial nutrition and keeps hunger pains away!
#INBRIEF
On this diet you can eat as much as you like as long as you
follow the rules of what is allowed and what is not. Simple.
See the list on next pages.
“Don’t compare your Beginning to someone else’s Middle”.
UNLIMITED
USE IN MODERATION
NOT ALLOWED
MEAT AND FISH AND POULTRY
Eggs
UNLIMITED
Beef
Low fat Processed Meats
Biltong with Fat and Dry
Wors
Chicken
Duck
Lamb
Mussels, Oysters and Snails
Ostrich
Pork
Prawns and Crayfish
Turkey
USE IN MODERATION
NOT ALLOWED
CHEESE
All Cheeses are allowed
(Cheddar, Mozerella,etc.)
Cream Cheese
Cottage Cheese
Butter
Cream
#FAQ
Yogurt
Low fat Processed Cheese
Spread
Diary Milk
Q. Won’t I get cholesterol on a high fat low carb diet?
A. Following a high fat low carb diet will in fact dramatically improve your
cholesterol profile.
Q. Is it safe for diabetics?
A. Yes, it is in fact the cure for type2 diabetes (up to 95% of type 2 diabetes
go completely if medication when following a low carb diet.
Q. Why is low carb better than low fat or low GI?
A. Low fat/calorie restricted/ low GI diets are completely unnatural, your
body fights so strongly against it, slowing down your metabolism and weight
loss potential.
UNLIMITED
USE IN MODERATION
NOT ALLOWED
VEGETABELS
Baby Marrows
Beans
Broccoli
Cabbage
Cauliflower
Cucumber
Lettuce
Spinach
Spring Onions
UNLIMITED
Tomato
Pumpkin
Mushrooms
Olives
Onions
Peppers
Pumpkin
USE IN MODERATION
Carrots
Peas
Mielies
Potato
Sweet Potato
Beetroot
NOT ALLOWED
STARCHES
#Selfie bread Mix
#Selfie brownie Mix
UNLIMITED
Rice
Potato
Bread
Pitas
Wraps
Provitas
Rice Cakes
Pasta
Crackers
(Look at the Carb count
@ the back. Must be less
than 5g per portion.)
USE IN MODERATION
NOT ALLOWED
SUGAR
#Selfie Sweetener
Erithytol
Stevia
Xylitol
Artificial Sweetner
Sugar
UNLIMITED
USE IN MODERATION
NOT ALLOWED
DRINKS
Caffeine Free Coffee
Cream
Tab
Tea (Any)
#Selfie Smoothie
UNLIMITED
Brooke’s Low Carb
Range
Coke Zero
Fanta Zero
Sprite Zero
Whiskey
USE IN MODERATION
Coke Light
Alcohol
Milk
Oros, Cordial Mixers
Coke etc...
NOT ALLOWED
FRUIT
No Fruit is allowed
UNLIMITED
No Fruit is allowed
USE IN MODERATION
No Fruit is allowed
NOT ALLOWED
OTHER
Diabetic Jam
Herbs
Soya Sauce
spices
Butter
Cocunut Cream, Coconut
Milk
Cream
Nola/Hellman’s Mayo
Sour Cream
Vinegar
Yogurt
Chutney
Jam
Milk
#TIPS
- Keep your daily carb intake low -<50g per day.
- Read Labels of products and avoid products with carbs content.
-Even when it says “Low Carb” check label - Low carb= <10% of
the serving size.
- No sugar - Even sugar contains high levels of Fructose( Sugar).
- Anything that ends with “ose” is still sugar.
-Stay away from “Low Fat” or “Diet” these are high in carbs.
- Look at the traditional food pyramid and turn it upside down.
- Only eat when hungry.
- Visit the Low Carb Lifestyle website for recipes and products.
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