Exactly. This should be made clear on all the "lists."

A half ounce to an ounce of raw unsalted walnuts or pecans is 100-200 calories and about 1-2 g NC. So you can fit them in even when doing VLC if you want to. I do 35-ish g NC and easily fit in a half ounce to an ounce a day. I do stay away from peanuts and cashews because they trigger an appetite for more, more, more.

Nuts are included in many LC and paleo diets that count net carbs. Dr. Westman's protocol used in his 20 years of clinical research and for the type of patient that comes to his clinics, only counts Total Carbs and does not allow any nuts for the above reasons. For patients with obesity, T2 diabetes, heart disease, etc. this is what worked in Dr. Atkins clinic and what Dr. Westman then made part of his research.



How many times have you heard Dr. Westman say...If it is not on Page 4, don't eat it? He tells a funny story now that someone reconized him at an airport in Europe...so he asked him what page he follows, and he gave the correct page 4 answer

There is no nuts, no wine, no yogurt, no cottage cheese, no fruit, no corn, peas, and of course nothing made with grains....it's actually quite a long list of what not to eat. Believe me, it's easier this way

I think this is an important point. Dr Westman uses a protocol that best suits the patients whom he treats. Dr Bernstein also says in his 6-12-12 plan of 30 total carbs that it is best to avoid nuts because it is hard to control how many we eat. As individuals we can tweak these plans to suit ourselves but when we do so we have to understand the potential pitfalls of the ways in which we tweak plans that have proven to be successful for the majority of people who have used them. For years I followed Dr Bernstein's protocol precisely as he advised. This way I figured I was assuring myself of being successful without having to spend too much time trying to tweak things. It worked. The same thing goes for following Dr Westman's protocol. I no longer follow Dr Bernstein's protocol but I have become probably more strict in terms of certain things rather than less strict. It all depends on your priorities and your circumstances.

Oh, okay. I just learned something new. Thanks.

Nice Jean! Thanks for posting this!!!

I really should have prefaced my post with the fact that I'm on maintenance - varying my carbs to keep my weight / waist size steady as she goes. So my comments are not meant to steer someone astray - someone who needs to stay at 20g a day.

I signed up with the HEALClinic the other day. Waiting for the information. Not diabetic, just obese... 😜

Great! Did you get the new short "page 4" https://healclinics.com/dr-westman-page-4/ The long version from Heal will be very similar to the link in post #113...that is what I used 8 years ago.

I'm a HealCare patient and am off two medications thanks to Dr. Westman's plan. I have lost 33 pounds and would like to lose another 25-30.

Wonderful!! Especially about being off two medications. I didn't know there were more stealth patients on this forum.

Good for you to take your health care in hand. My heads up from reading DANDR by Dr Atkins is that obesity is the heads up that insulin and sugars are out of wack---the next step is outright diabetes. Funny how all the doctors didnt know what I was talking about so many years ago. Thanks to Dr Atikins, and now we have so many supporters, I hope I can continue to avoid Diabetes and have my body deal more appropriately with insulin and blood glucose.

Hope that info arrives asap!!!

I have my booklet and cookbook and an appt to talk to my partner tomorrow morning. I'm a daily weigher so that's going to be hard to stop doing that.

I did meal prep for lunches this past week and really like it. I do 50g of avocado, I make my own mayo and turn some of that into a VLC ranch dressing which I thin a bit with almond milk to make my dressing. I then have 3 oz of crockpot chicken thigh and then I make a small salad of spinach/lettuce mix, a bit of broccoli and cauliflower and had a few carrots I chopped up and put a few in there. I did add 2 grape sz tomatos and then yesterday just put a bit of cheese on top. I'll leave out the carrots going forward and maybe put in some cucumber.

Anyway, will do some meal prepping today. Do you all meal prep?

Sounds like you have the plan down. When did you start this WOE? Keep it up!

I did a lot of meal prep exactly like that when I was the only LC person in the family. Now it is only DH and myself, and he is happy with anything, including repeated meals. I do more 9 x 13" taco casseroles, chicken or meat pizza casseroles, crockpot roasts, etc. Bake once and have multiple meals, lunches, snacks. Put a handful of lettuce drizzled with oil on the plate with a square of leftover whatever...my new version of meal prep