Peter ,
as you dont have a journal I'll reply here .
It took me quite a while to twig onto the correct way to eat LC. In the beginning ,I lost a few pounds of fluid on induction but then it all stopped and no matter what I did , and with all the nice aunties here giving me friendly advice , nothing budged .
I dont say that I am an expert , cos each persons experience here is unique . This is just my experience .
I read the Eades book " Protein Power" and I felt that they knew what they were talking about ( being a man of science myself) . There is never such a thing as eat all you want , thats just a marketing ploy I think . It does at the end of the day boil down to calories like it or not . The trick is that with a LC WOL you need much less because you are satisfied much easier . It is true that you should not eat more than 10-12 X body weight in calories or you will never loose weight unless you are an olympic type athlete . Also never to eat less than 1000Cal cos it will all come to an abrupt halt and you will get hungry , a very bad thing for LC. Never to let yourself get hungry cos of the insulin spikes .
Having read alot around the subject I use the following principles
1. I dont eat more protein than is suggested for my level of physical activity and body weight according to PP
2. I dont limit fat intake but I have found that the more fat I eat ,the less I loose
3. I use the good fats namely , polyunsaturated omega 3 ( from flax oil, and ground flax) ,omega 6 ( olive oil, peanut oil ) , monousaturated ( avocado ) ,butter ghee or vegetable ghee for frying , butter in baking and occasionally sunflower oil for deep frying . I restrict the amount of cream and cheese and fatty bacon and eggs that I eat because of the high saturated fats but I do indulge once a week . I am aware of saturated fats cos my cholesterol went up for the first time ever when I started LCing but I was eating abnormally large amounts of saturated fats .
4. I eat carbs 25 to 30 grams daily , seems to go very slow and stop at 30 . I did find that increasing the carbs seemed to speed things up .
5. My supplemts include elements Mg, Ca, K , psyllium husks, multivitamin, No Flush Niacin and Folate
A typical daily menu for me is:
B: high protein shake ( 20 g protein) with ground flax and psyllium husk
2 flax muffins with decaff coffee
S: 2 flax muffins or 1 Oz nuts
L: bunch of green leaf salad with vinaigrette dressing
20 grams protein ( 100g cooked meat / fish /chicken)
D: reapeat salad or sauteed veggies
20 grams protein ( meat/fish/chicken )
S: 2 flax muffins/ fruit eg : strawberries by the cupful
I try to be creative with my meat/chicken/fish dishes, use LC sauces bought or home made ,tinned sardines in oil , tuna ,salmon
On the weekend I enjoy a real fry up , of sausage ,eggs , cheese omlette etc.
Hope that helps
Rob