Meal Suggestions
Below are some other suggestions for eating, food preparation, and dining out, which may be helpful during or after the Two-Week Test:
Breakfast
Omelets with any combination of vegetables, meats, and cheesesScrambled eggs with guacamole, sour cream, and salsaScrambled eggs with a scoop of ricotta cheese and tomato sauceBoiled or poached eggs with spinach or asparagus and hollandaise or cheese sauceEggs with bacon or other meatsSoufflés
Salads
Chef—leaf lettuce, meats, cheeses, eggsSpinach—with bacon, eggs, anchoviesCaesar—Romaine lettuce, eggs, Parmesan cheese, anchoviesAny salad with chicken, tuna, shrimp, or other meat or cheese
Salad Dressings
Extra virgin olive oil and vinegar (balsamic, wine, apple cider) with or without sea salt and spices.Creamy—made with heavy cream, mayonnaise, garlic, and spices
Fish and Meats
Pot roast cooked with onions, carrots, and celeryRoasted chicken stuffed with a bulb of anise, celery, and carrotsChili-type dish made with fresh, chopped meat and a variety of vegetables such as diced eggplant, onions, celery, peppers, zucchini, tomatoes, and spices (no beans)Steak and eggsAny meat with a vegetable and a mixed saladChicken parmigiana (not breaded or deep-fried) with a mixed saladFish (not breaded or deep-fried) with any variety of sauces and vegetablesTuna melt on a bed of broccoli or asparagus
Sauces
Plain melted butterA quick cream sauce can be made by simmering heavy cream with mustard or curry powder and cayenne pepper, or any flavor of choice. It’s delicious over eggs, poultry, and vegetables.Italian-style tomato sauce helps makes a quick parmigiana out of any fish, meat, or vegetables. Put this over spaghetti squash for a pasta-like dish. Or make lasagna with sliced grilled eggplant or zucchini instead of pasta.
Snacks
Hard-boiled eggsRolled slices of fresh meat or cheese wrapped in lettuceVegetable juicesAlmonds, cashews, pecansCelery stuffed with nut butter or cream cheeseGuacamole with vegetable sticks for dippingLeftovers from a previous meal
Dining Out
Let the waiter know you do not want any bread, to avoid temptationAsk for an extra vegetable instead of rice or potatoChinese: steamed meat, fish, or vegetables (no rice or sweet sauce)Continental: steak, roast, duck, fish, or seafoodFrench: coquilles Saint-Jacques, bœuf à la BourguignonneItalian: veal parmigiana (not breaded or deep-fried), seafood marinaraAvoid all fried food as it usually has breading or is coated in flour
After the Two-Week Test
Reevaluate your original list of complaints after the Two-Week Test is completed. Is your energy better? Do you have less fatigue? Are you less sleepy after meals? Are you sleeping better at night? Do you feel less depressed? Is your MAF Test better? If you feel better now than you did two weeks ago, or if you lost weight, you probably have some degree of CI, and you shouldn’t eat as many carbohydrates as you did before the test. Some people who have a high degree of CI will feel dramatically better than they did before the test, especially if there was a large weight loss. Some people say they feel like a new person after taking this test. Others say after a few days of the test, they feel young again.
Check your weight. Any weight loss during the test is not due to reduced calories, as many people eat more calories than usual during this two-week period. It’s due to the increased fat burning resulting from reduced insulin. While there may be some water loss, especially if you are sodium sensitive, there is real fat loss.
If your blood pressure has been high, and especially if you are on medication, ask your health-care professional to check it several times during the test, and especially right after the test. Sometimes blood pressure drops significantly and your medication may need to be adjusted, or eliminated, which should only be done by your health-care professional. For many people, as insulin levels are reduced to normal, blood pressure normalizes too.