What To Eat

What To Eat


I’ll provide some information on what to eat in this book but for more specifics, and especially for over 175 pages of information on foods, including various tables, comprehensive calorie, protein, carb and fat charts, and extensive example diets at every calorie level you’ll need to get a copy of the more than 500 page Metabolic Diet.


What To Eat

  • Weekdays – Any high protein, low carb foods – meats, fish, eggs, cheeses, low carb vegetables – most except big beans, corn, carrots, peas.
  • Fiber in all forms – both soluble and insoluble. Cover this in Nutritional Supplement Presentation.
  • Weekends, almost anything goes. Time limited. Go back to the low carb phase as soon as you start smoothing out.

During the weekdays, there are plenty of options for high fat/high protein/low carb foods available. Virtually any meat is OK, and most of you will focus on steak, hamburger, pork and other red meats on the diet. In addition, venison, fish (of great importance as we’ll see later), lamb, shrimp, lobster, chicken, turkey, and other white meats are also OK. So are canned sardines, tuna, shrimp, herring and anchovies.

Almost any kind of cheese is fair game as well. Use the full fat and non-skimmed milk varieties. Keep in mind that cheese spreads, cottage and ricotta cheese are higher in carbohydrates. Brie, Camembert, Muenster, Gruyere and Monterey jack are very low in carbs and good for the diet.

Whole eggs are great. Deviled eggs can be a good snack food to keep in the refrigerator to use. Butter and poly- and monounsaturated oils are fine (subject to certain restrictions outlined below). Nuts and seeds like walnuts and sunflower seeds are also good, but keep track of the carbs. So are condiments such as salt, vinegar, oil, and mayonnaise, although we urge you to use oil (especially olive oil) and vinegar dressing most of the time. Most other commercial salad dressings are in the vicinity of 7 percent carbohydrates.

Sugar is going to be a problem for people with a sweet tooth. You can end up craving it, especially during the assessment phase of the diet. Look to appease any cravings along this line with low carb drinks and desserts with artificial sweeteners. However, avoid sorbitol and fructose – remember sugar free doesn’t necessarily mean carb free. Make sure and check the labels. Diet soft drinks are fine.

You can also put sugar free Jell-O (no carbs, uses artificial sweetener) to good use. Topping it with carb-free whipped cream may be just what you’re looking for to gain control. It has no carbs and many people on the Metabolic Diet have found it quite successful in appeasing any cravings. Just be sure to check the labels on whipping cream containers to make sure carbs haven’t been added.

Another factor to consider is that, even if you have cravings, you’re only putting off satisfying them until the weekend. You can eat basically anything then. We’re just partitioning or separating foods here. We’re not saying you can’t have lasagna. You just have to wait for the weekend. That’s a lot better than other diets where you’re basically stranded on Low-Fat or, in some cases, Low-Carb Island for the rest of your life.

This can also work for you psychologically. Foods you love can give you a goal. Just get to the weekend and you can have that slice of apple pie. You’re giving yourself something to look forward to and it can even be fun. This doesn’t present the kind of depression and boredom you get eating the same thing over and over, week after week, month after month. You don’t have to come up with an elaborate set of recipes to keep yourself sane.

When you get to the weekend, do what you want! Fill up the tank on the foods you want. Satisfy those cravings. Some people will go overboard at the beginning of the diet and eat until they’re nearly sick. Most will overdo it to some degree, but this is fine. It gets easier as you go.

Once they’ve been on the diet awhile, most people won’t have that strong desire for ice cream or onion rings anymore. They’ll eat them but they won’t pig out and, as they start adjusting their diets and dialing them in for maximum progress, they’ll begin to see some real improvement and acquire some real knowledge about the way their body works and how adjustments can be made to achieve their goals.

The Metabolic Diet can also be adjusted depending on special circumstances. For example the changes you can make if your serum cholesterol is not where it should be – see section above on Your Cholesterol


Here’s Just A Few Of The High Fat/Low Carb Weekday Foods You Can Eat On the Metabolic Diet

Steak                      Hamburger                           Sausage                                 Venison

Salmon                  Lamb                                     Shrimp                   Lobster

Chicken                 Turkey                                   Tuna                      Herring

Anchovies             Cheese*                                 Eggs                        Butter

Oils**                     Walnuts                                 Pot Roast              Pastrami

Bacon                    Mayonnaise                         Salt                         Diet Soda

Jell-O***               Hamburger                           Sunflower Seeds

* Full Fat/Low-Carb ** Poly and monounsaturated fats such as is found in nuts, olive oil, flax seed oil *** Sugar-free


Keys To Early Diet Success

  1. Don’t worry about calories
  2. Take a fiber supplement
  3. Watch for hidden carbs
  4. Don’t mix diets
  5. The first week is the toughest — Stick It Out.


1. Metabolic Diet Ongoing
2. Don’t Count Calories at First
3. Fat Adaptation
4. What To Eat
5. When To Eat Your Carbs