I really like that website. I think it is old and now inactive but still has good info and great success stories
This is long, but it is one I cut and pasted from lots of info on sites and forum posts into one document that I refer to from time to time and email out to ppl when they ask me about info on my diet. Hope you like it and sorry that I didn't source it but I think I got some from enobarb's posts before and also Teri:
Carbohydrate Addict’s Diet Tips:
This diet works because it controls your insulin release, which is related to how you store and use body fat. (See the book for all the scientific references!) You are allowed only three meals and one optional snack on CAD/CALP. This is how the insulin releases are controlled. Two of the meals are called “Complementary Meals” (CM’s) and the third is called a “Reward Meal” (RM.) There is no calorie counting, no carbohydrate counting… it is a very simple diet so none of that is necessary. If you follow the rules, everything falls into place.
CM’s are essentially very low carb meals. You divide your plate in half, and ½ your meal is protein, and the other ½ is low carb vegtables. Simple. There is a specific list of veggies to choose from called “crave–reducing” choices. The list is pretty extensive, but it does not include all low carb veggies. You are allowed to eat from this list, and that is all. If it’s not on the list, you don’t eat it. (But rest assured, there’s so much to choose from you won’t feel restricted.) It’s easy and flexible, it just needs to be balanced, protein & veggie. The optional snack is the same as the CM, just smaller.
A RM is a flexible meal you can have for your choice of breakfast, lunch or dinner. This makes it easy to plan for events like restaurant meals or parties. For the RM you begin your meal with a salad, then you divide your plate into thirds. 1/3 is protein, 1/3 is low carb veggie, and that last 1/3 is ANYTHING YOU WANT. If it fits in that 1/3 balance, you can have it. Potato, bread, cake, cookies, candy, pasta, rice, whatever carbohydrate you feel like having.
This does not give you free license to pig out on carbs, your meals must be BALANCED. If you want more carbohydrates, you must also take the same portions of protein and vegetables too.
One more catch: The RM must be completed within a one hour time limit. This has everything to do with controlling the insulin release and it is very important. You are not allowed to snack (aside from the optional complementary snack.) You eat three to four times a day, and that’s it. Believe it or not, this will not be a problem. Your meals should carry you easily to the next meal. It’s all about that insulin control.
Many people have the misconception that the RM is a 1-hour pig out all you can eat junk-a-thon. IT IS NOT. People also think that if they even have one taste of sugar they will binge into oblivion. THIS IS NOT TRUE. If you are true to the diet and stick to the 1/3 portion of carbohydrates, you will be just fine. You will be pleasantly surprised that the single slice of pie is enough, and you’re okay not going back for more and more like in the old days!
Overall this is a very flexible diet that fits well into the real world.
Things that might cause cravings, weight gain, or plateaus:
1. Eating more than 4 times a day.
2. Drinking coffee with cream and/or AS more than once a day outside your RM or taking more than 15 minutes to drink that once a day coffee with cream and/or AS.
3. Eating too much cheese at CMs--more than 2 ounces.
4. Artificial sugar during the day or at CM.
5. Diet Soda during the day outside your RM.
6. LC recipes or lc products during CM.
7. Exceeding 4 carbs per CM exclusive of listed foods.
8. Too much fat at CMs.
9. Hidden carbs/sugars, fillers.
10. Using net carb theory.
11. Atkins allowed vegetables that aren't on the CM list.
12. Vegetables that aren't on the CM list.
13. Trigger foods at CM--MSG, broccoli, green/red peppers, cottage cheese, onions, AS, pork rinds.
14. Allergen/sensitive foods at CM/RM-- sugar, wheat, dairy, cheese, eggs.
15. Not enough protein. Try for at least 12 ounces.
16. Flavored waters.
17. Salad dressings with more than 2 carbs per serving.
18. Nuts, bars, shakes, mock danish, pork rinds.
19. Unbalanced, wildly unbalanced, or carb binging RMs.
20. Gum and breath mints.
21. SF Metamucil or fiber outside CM/RM.
22. Exceeding the 60 minute RM rule by even a few minutes.
Craving Reducing Foods List
ANY FOOD *NOT* LISTED SHOULD BE CONSIDERED A CARBOHYDRATE-RICH FOOD
MEATS:
all regular and lean meats, including: bacon (check the label for sugars) ham(check the label for sugars) lamb, rabbit, veal, beef, hamburger, pastrami, sausages (no added sugar)* corned beef, hot dogs (all meat), pork, venison. Most lunch meats contain added sugars and fillers and those not listed in this meat section should be saved for reward meals only.
FOWL:
light and dark varieties, with or without skin including: capon, chicken, cornish hen, duck, goose, pheasant, quail, squab, turkey (ground or whole)
FISH AND SHELLFISH:
all varieties, canned, jarred (no sugar), or cooked (no bread crumbs), including: bass, bluefish, calamari, clams, cod, crabmeat, flounder, haddock, halibut, lobster, monkfish, oysters, perch, salmon, sardines, scallops, scrod, shrimp, smelt, sole, sturgeon, swordfish, trout, tuna
DAIRY AND NON-MEAT ALTERNATIVES:
Regular or low-fat varieties of: eggs, egg substitutes, cheese (all varieties except low-fat ricotta), cream cheese, cottage cheese* milk, cream, or half-and-half (up to 2oz daily in one cup of coffee or tea or in cooking; not nondairy creamers), sour cream, tofu (soybean curd) vegetarian meat alternatives that contain 4 grams of carbohydrate or less per average serving
VEGETABLES:
fresh, stir-fried, sautéed (no breading), steamed, or boiled non-starchy vegetables alfalfa sprouts, bamboo shoots, brussels spouts, celery, green beans, kohlrabi, okra, peppers (green or red*), snap beans, tomatoes (raw, about 1/4 per meal), arugula, bean spouts, cabbage, cucumbers, greens (all), lettuce, onions (as seasoning only), radishes, sorrel (sour grass), asparagus, broccoli*, cauliflower, endive, kale, mushrooms, parsley, scallions, spinach, wax beans
OILS, FATS, AND DRESSINGS:
butter or margarine, regular mayonnaise: oils: all varieties salad dressings: all regular and low-fat varieties where sugar is not among first four ingredients.
EXTRAS:
capers (for garnish only), garlic, horseradish, ketchup 1-2 tablespoons only), mustard, onion (fresh or powdered for cooking only), seeds (poppy or sesame, for cooking only), wine* (dry varieties, for cooking only) dill pickles, herbs, juice (citrus, small amounts for cooking only), mayonnaise (regular only), olives (green or black, no pimientos), pepper or salt, spices, vinegar (white, all other varieties*)
BEVERAGES:
carbonated water, club soda (non flavored)*, coffee, seltzer (non flavored) tea
*if your particularly sensitive to carbs, you may find that these foods can cause rebound cravings or educed weight loss. If so, or you have concern, eliminate them or save for reward meals.
CAD/CALP CHEAT SHEET
1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS.
2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH.
3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS.
4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT.
3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING.
5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL.
6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL)
7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY.
8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES.
9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG.
10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY.
11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER.
12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHES, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET.
13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL.
PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal)
Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving.
Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish.
Any cheese containing 3 grams of carbohydrate or less per serving.
Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving.
Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them.
FATS, OILS AND DRESSINGS
Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving.
VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)
Alfalfa sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo shoots
Beans (green or wax)
Bean Sprouts
Cabbage, all kinds
Capers
Cauliflower
Celery
Chicory
Collard Greens
Cucumbers
Dill Pickles
Eggplant
Endive
Fennel
Kale
Kohlrabi
Lettuce, all kinds
Mushrooms
Mustard Greens
Okra
Onions (2 tbsp)
Parsley
Peppers
Pimientos
Radishes
Sauerkraut
Scallions
Sorrel
Spinach
Squash (summer only)
Swiss Chard
Tomatoes (raw, ¼ only)
Turnip Greens
Watercress
Zucchini
CONDIMENTS/OTHER
All herbs
Bouillon
Consommé
Catsup (2 tbsp)
Garlic
Garlic/onion powder
Horseradish
Hot sauce
Lime/lemon juice (2 tbsp)
Mustard
Olives
Pepper
Pork Rinds
Salt
Soy flour
Soy sauce
Tofu flour
Whey Protein
Vinegar
).
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