How Phase 2 For The Harcombe Diet Works

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Here are the basics of Phase 2 – the weight reduction phase:

  • Don’t eat processed foods
  • Don’t eat fats and carbohydrates at the same meal
  • Don’t eat foods that cause your cravings

As you come up with recipes you need to chose ingredients from either “Fats” or “Carbs” and can always choose ingredients from “Anytime,” but never from “No.”

Then avoid any foods that cause your specific cravings. Hope that helps.

Acceptable fat meals include:

Any unprocessed meat

  • bacon (w/o sugar)
  • beef
  • chicken
  • duck
  • goose
  • guinea fowl
  • ham
  • lamb
  • pheasant
  • pork
  • quail
  • rabbit
  • turkey
  • veal
  • venison

Any unprocessed fish

  • cod
  • haddock
  • halibut
  • mackerel
  • plaice
  • pilchards
  • salmon
  • seafood
  • trout
  • tuna
  • whiting
  • tinned fish (in salt and/or water

Eggs

Dairy Products

  • cheese
  • milk
  • butter
  • cream
  • yogurt

Acceptable Carb Meals Include

Whole-grains

  • brown rice
  • brown pasta
  • brown rice pasta
  • 100% wholemeal bread
  • quinoa
  • millet

Wholemeal cereal

  • porridge oats
  • brown rice cereal
  • shredded wheat
  • other sugar free cereal

Beans and Pulses

  • lentils
  • broad beans
  • kidney beans
  • chick peas

Potatoes – baked in their skins

Acceptable together with either meal:

Salads

  • alfalfa
  • bean sprouts
  • beetroot
  • celery
  • chicory
  • cress
  • cucumber
  • endive
  • lettuce
  • radish
  • rocket
  • spring onions

Vegetables

  • artichoke
  • asparagus
  • aubergine/eggplant
  • bamboo shoots
  • broccoli
  • Brussels sprouts
  • cabbage
  • carrot
  • cauliflower
  • clericac
  • chillies
  • courgettes/zucchini
  • garlic
  • green or French beans
  • kale
  • leek
  • mange tout
  • marrow
  • okra
  • onions
  • parsnip
  • peas
  • peppers
  • pumpkin
  • salsify
  • shallots
  • spinach
  • squashes
  • sweede
  • turnip
  • water chestnuts

Tofu (Quorn) – vegetarian protein alternatives

Only These Fruits

  • olives
  • tomatoes
  • berries

Low Fat Dairy Products

  • milk
  • cottage cheese
  • yogurt

Herbs, Spices and Seasonings

  • basil
  • chives
  • coriander
  • cumin
  • dill
  • fennel
  • mint
  • oregano
  • paprika
  • parsley
  • pepper
  • rosemary
  • sage
  • salt
  • thyme
  • olive oil for cooking

Not Acceptable:

Processed grains

  • white rice
  • white pasta
  • white flour
  • white bread or sugar breads

Processed Vegetables or Fruits

  • chips (crisps)
  • French fries
  • fruit juices
  • dried fruits

Sugar

  • white sugar
  • brown sugar
  • maltose
  • dextrose
  • sucrose
  • fructose
  • treacle
  • honey

Processed Meat or Fish

  • sausages
  • tinned meats (unless unprocessed and in water
  • sliced packaged meats
  • fish fingers
  • bread coated fish

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When I started Phase 2 I was confused as to how to handle fruit. The book does warn about fruit if you have suffered from Candida, basically telling you to restrict total fruit intake to 2 fruits per day.

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