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By Root 506 0

not hard at all to see a visible effect with smaller amounts. I routinely eat two to three cups of spinach per day, which is less than you think, and each cup is 81 grams. Two cups, at 162 grams, is about 16% of 1 kilogram. Three cups is almost 25% of 1 kilogram. If the results of the study are dose-dependent, one might expect an increase in muscle fiber synthesis of 3% from 2 cups and 5% from 3 cups, not to mention the effect of increased carbohydrate metabolism. Compounded over time, this is significant. If the effect is not dose-dependent but rather triggered at a dose less than 1 kilogram per day, it is possible that the 20% increase could be achieved with far less than 1 kilogram. I also believe that spinach increases cAMP, but that’s for the geeks to explore.

Lentils, last but not least, are a rich and cheap source of protein (amino acids), isoleucine and lysine in particular. Both lysine and isoleucine, a branched-chain amino acid (BCAA), are noted for their roles in muscular repair, and the latter for its effect on glucose metabolism.

DO I HAVE TO LIMIT VEGGIES TO THOSE LISTED?

There’s no need to limit veggies to those I listed, but I’ve found that the more variety you attempt, the more likely you are to quit, as everything from shopping to cleanup becomes more complicated.

As I’ve said before, this diet is not designed to be fun, even though most people end up enjoying it. It’s designed to be effective. The vegetables I’ve listed are those I’ve found to be most tolerable when eating them again and again. Feel free to substitute whatever you want, but don’t forget to include legumes for calories.

One veggie that often gets unnecessarily tossed due to rule #1 (no white foods) is cauliflower. Eat all the cauliflower you like. It’s great for making faux mashed potatoes. Otherwise, stick to the no-white rule.

ARE CANNED FOODS ALL RIGHT?

Canned foods are absolutely fine. No problem. Almost all of my vegetables are either frozen (80%) or canned (20%). I’m a huge fan of canned tuna in water mixed with lentils and chopped onions.

CAN I EAT WHOLE GRAINS OR STEEL-CUT OATS?

No.

CAN I DO THIS IF I’M A LACTO-OVO VEGETARIAN?

Lacto-ovo is fine. Meat isn’t necessary, but it does make the job easier. Eggs and beans are sufficient to lose weight, but I would avoid most milk products. Cottage cheese is an exception. It doesn’t interrupt things, and the high casein content appears to facilitate fat-loss.

One reader used Yves veggie hot dogs and Instone high-protein pudding, in addition to eggs, to satisfy his protein requirements. Brown rice protein, as well as hemp or pea protein, will work if you can stomach it. If possible, I discourage consuming any refined soy products, including all soy milk and isolated soy protein supplements. See the “Meatless Machine” chapter for more warnings on soy and alternatives.

CAN I EAT SALSA?

Salsa is outstanding, especially chunky medium spicy salsa with corn, beans, etc. I can’t stand egg whites by themselves, as they’re too boring even for me. This is why I almost always eat whole eggs, but if you add a few spoonfuls of salsa on top of either option, it’s a delicious little meal. Just don’t put the salsa and lentils in the same bowl. The mixture will make you gag like a camel coughing up a hair ball.

CAN I EAT FRIED FOODS?

Stir-fry is ideal for this diet, as are most cuisines (like Thai) that depend on it. Deep-frying should be avoided because of the breading and poor nutrient density for the calories.

Refried beans work just fine, and more than 30 slow-carbers have lost up to one pound per day using them as a staple. Reader David C. lost 20 pounds in 30 days using almost exclusively canned refried beans. In his last update, he’d lost 42 pounds and his wife had lost 36 pounds.

Refried beans do, however, contain a boatload of sodium, approximately 45% of the daily allowance per cup. If you don’t have hypertension, this probably won’t kill you, but do your best to include other beans, or mix them together, on occasion. This will result in less water retention. Bloated ain’t pretty,