6 Tips for Successful Weight Loss On a Paleo Diet

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GM Diet – The Fastest Indian Vegetarian Diet to Lose Weight In 7 Days
I tried the Paleo diet for about 3 months it really work I suffer with arthritis in both knees and lower back. The Paleo diet is most effective when you stick to lots of veggies and protein! It just happens that the writers who seem to reason the most persuasively in this area identify with the Paleo movement. The change, which is most important to me, is how I feel… Healthier over all, energetic, more muscle and less fat. Keep your food simple. I am just one person but this is how I have been successful.

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He will talk to you and answer questions for you. I hope this helps. My husband has just been told, he is borderline diabetic! And we BOTH need to make changes in our nutritional habits. Both of us are overweight! My blood levels came down drastically. The doc asked me to reduce medication. I check my sugar levels quite frequently. Without carbs, the sugar levels should drop immediately. As a nurse, I had a few questions and concerns when I read this.

You husband needs to first adapt to the lack of processed food and so forth. Add in more green vegetables not iceberg lettuce and the occasional whole fruit. He should cut back on his carbs in general, but as a diabetic, he should not eliminate them entirely, especially right at the beginning.

This can be quite a shock to the system and can really mess up his blood sugar. I am actually surprised the doctor told him this, or maybe he misunderstood? An all protein diet is hard on many body systems, especially the kidneys, and a diabetic frequently already has compromised kidney function. What he should concentrate on is fiber rich, low sugar foods and a balanced plate. He also needs to increase his activity level.

It might just mean getting up and walking around the house more at first, but I would definitely recommend weight training for diabetics and minutes of cardio about twice a week, as this will address both insulin resistance and elevated cholesterol, which is also common in type 2 diabetics.

I would encourage you to look at this as a marathon, not a sprint. Once his blood sugars and insulin levels even out, the weight loss will come more easily and quickly. I follow a strick paleo diet. However I have drank a little. Could it be paleo cooking? I bake quite a bit to keep sugar cravings down because I have a sugar handling disorder and I sometimes still get bad cravings.

Ive had cancer in my stomach and on a verry small diet were i have to eat 6 times a day dont have a energy much thank you. I started the paleo diet a couple months back, in the second month I have lost 3lbs on the second week then on the 4th week gained it all back.

After that I stopped and I used http: HI Chris, I am a total newbie to the Paleo Diet, but I have been doing a lot of research and I am also an avid follower of your writings and posts. Off to read more of your works….. Chris discusses his view on dairy in points 5 and 12 in this article: He also discusses dairy in these articles: I have been using the Paleo Lifestyle for last 9 months along with Crossfit and running.

In that time I have lost and kept off 40 pounds. One of the biggest keys for me has been meal prep, every Sunday I set aside a few hours to get all my meals ready for the week. Having good food around me has help a lot and keeps me from making bad food decisions during my work day.

Meal prep makes remaining Paleo much easier, as I have recently learned first hand. Back when Paleo and Crossfit was somewhat new, I followed both regimes and reaped the rewards. I started the paleo diet three months ago and lost 4lbs on the third week then on the 4th week gained it back.

I recently joined a gym and started spinning, so I hope this will make the difference. Figure out your body fat percentage, and make periodic comparisons.

Wait…you only lost 4lbs in three months?? I hope that was a typo. I am new to paleo but only after a lot of research to find the right fit for my new life style.

Any newbie suggestions or tips would be really appreciated. Hi Chris, I have been on a paleo diet for 3 years now. Initially i lost 65lbs. I hike or mountain bike 6 days a week. At running is beating me up a little bit. I have been trying to take off another 20lbs but am stuck at Do you have any suggestions to kick this platue in the but??

Start doing more interval or sprint type cardio to rev up your heart rate. It worked wonders for me. I usually have an egg, avocado and some berries for breakfast. Grilled chicken, greens, avocado, and a small piece of fruit for lunch. Put it in a pinte jar shake and refrigerator for a few hours. I am also going into my 3rd week of the Paleo Reset and I have not lost 1lb. I feel good though.. Try weighing yourself on different scales too.

Drinking loads of water. I need to quit alcohol and go to the gym: How old are you? And I was super skinny size 4 and muscular then! I would be happy to be under at this point. Our hormones and the way our bodies change as we age has a lot to do with it. I still want to loose 26 pounds. Hi Elena, How frustrating to be doing all this work and not seeing the benefits you were hoping for. Try adding fresh fruit in the place of the desserts, and then only have desserts as an occasional treat.

Many of the desserts are high in natural sugars that spike your insulin levels just before you go down for hours of inactivity. Also, if you find you need more than 1 snack a day you may be not including enough protein to keep you satiated until your next meal.

Re-evaluate how much of what you are putting on your plate. I was chubby all my life, had a baby and got pretty darn huge. My body really responded to the Paleo diet. I found the key to any diet is not to get bored and to keep it interesting. My favorites cookbooks can be found at http: When I started out on the diet, I limited my Paleo treats to once a day at 3pm when I got the munchies at work. Try not to overdo it on the nut butters too just from my personal experience!

Also drink lots of water. Sometimes it just takes a little something like extra workouts, or the elimination of food intolerance to kick start your body into weight loss mode. Hi, just wondering how the Paleo diet worked out for you? Did you end up losing weight? Doing a Whole30 works to address the emotional reasons why we eat. Muscle weighs more then fat remember that. Have you tried a change of some sort. Either diet portions or change in workout.

That seems to help. I started on modified Paleo I still do a bit of cream and cheese 6 weeks ago while on vacation. My appetite and, therefore, my portion sizes are half of what they were before. A typical day is a veggie omelette OR a fruit smoothie for breakfast, protein and salad for lunch, protein and veggies for dinner.

I eat all kinds of vegetables including white potatoes once in a while, but keep the fruit to bananas and berries. I still enjoy one cup of coffee with cream and sugar in the morning, and a glass of beer or red wine before dinner. You may end up consuming more calories with low carb breads. Exercise is simply a brisk walk for 45 to 60 minutes per day. Also golf once or twice a week. I am a 57 year old female who would like to lose another 21 pounds. My advice is to go easy and keep loving your body!

It works hard for you. Hi Addy, I started eating Paleo about a month ago, and I feel so much healthier. My mentality is that I am doing this to live longer. I have lost weight 8lbs without trying. Before eating paleo I felt so sluggish and my snacks at night were either donughts or chips with hot sauce. I just wanted to tell you keep it up and thanks for your post it made me connect with you somehow.? I am just starting Paleo.

I have Reheumatoid Arthritis. Have had it for 15 years. I am not on any perscription meds as all my doctor wanted me on was the hard meds and I refuse to use them.

I been controlling it with diet and over the counter meds for pain. I am trying Paleo because I read about the autoImmune Paleo diet and was very interested to see if it will help me. Would really like to put my RA in remission.

I have just started a water aerobics class to get my exercise and help me with pain. I will also be riding my stationary bike twice a week along with the 2 day a week water class. I am not a big meat eater, but I love veggies and I pretty good at making simple meals my favorite.

Thank you Chris for all of your information. I look forward to be successful with Paleo. I tried the Paleo diet for about 3 months it really work I suffer with arthritis in both knees and lower back. I was diagnosed with RA as well at age I was in a horrible flare right after pregnancy and now 3.

Still very stiff in the morning and after sitting. But actually just start as well and have seen results. I am making bone broth as well. Dr Mercola speaks of great benefits for RA. This is really a life overhaul going gluten, grain, dairy and soy free. I am walking though so that is improvement! Please look into getting tested for celiac.

It was the reason I had two miscarriages. You are at increased risk for another autoimmune disorder when already diagnosed with one. Just something to think about, good luck. Losing weight is always difficult. Paleo diet is one of the best ways to lose weight. Thanks for these useful tips, it is helpful to take right amount of carbs, fats, and protein.

It really was a large pile. Tell me what you think about this approach. I have about 60 pounds of fat to loose. I would like to do that in 6 months with a little walking and HIT training after a few months. Losing 60 pounds of strictly fat in only 6 months with that little of an activity level is just about impossible my friend.

Yeah, that does seem rather aggressive, although the math works pretty good. My big question was regarding the big breakfast small dinner concept. I see a new study that points at a huge differential vs. I have been on and off primarily due to vacations but am hitting it hard now. I notice that with the big breakfast that there is little to now desire for nighttime snacking.

So this week it is hard on until I reach my lb short term goal before starting HIT program. At a calorie deficit you will start to lose muscle as well as fat. The whole large breakfast small dinner concept is foreign to me. I would suggest trying something for a few weeks and then make small tweaks until you are satisfied with your results.

A vegetarian diet is the optimal way to meet your nutritional needs. The key to a healthy vegetarian diet or vegan diet is variety — which includes fruits, vegetables, whole grains and legumes…. It takes more than two weeks to start seeing results.

I am 55 and have been eating Paleo for 6 months. My initial weight loss occurred after 1 month. The change, which is most important to me, is how I feel… Healthier over all, energetic, more muscle and less fat. My hair and skin are much more youthful as well.

I have seen gradual improvement, which I like. It takes some time, to undo the damage done by years of eating grains. And I feel grains are the major culprit in causing all the issues I had with my health. I do eat all organic foods. Grass fed beef and buffalo. I recommend sticking with it, only if you want to feel healthy and more youthful. I will eat this way for the rest of my life.

I have dropped a dress size in 6 weeks on this diet,here is a typical days eating plan. I started 4 weeks ago. Cut out dairy flour,grains,beans,sugar,pastas and starches. Fruits, vegtables,meats,fish,nuts as much as I want.

Feel much better and have more energy. Was really surprised I have dropped weight.. Gonna continue one week at a time as I learn more. And I have not been working out. Maybe this article can help Paleo Diet. Healthdaz, your site needs copy editing. Perfect spelling and grammar is no guarantee of credible information. That page is rife with misinformation and horrible grammar and syntax.

It appears to be a rewrite by one of those terrible robots people use to repost articles without plagarizing. Is there any advice or resources you could suggest for me? Exercise is basically taking care of the farm with a baby strapped to my front. I am on day two of Paleo and after reading the comments here I feel I must be doing something wrong. I run and gym at least 5 days a week anyway so I am continuing to exercise.

For lunch I ate a mixed salad Iceberg lettuce, red cabbage and carrot with chicken pieces and no dressing. Two strawberries and a handful of grapes. I will go to the the gym this evening and spend approximately 45 mins doing cardio and 15 mins doing strength.

For dinner I will eat last nights leftovers 1 sweet potato, mashed with carrot, brocoli and tuna. Then have a desert of a mixed fruit salad with a small serving of frozen yoghurt 1. Am I doing something wrong?

Should I be finding it harder for the first few days? If so what should I change? For reference I am a 21 year old female, lbs and would like to lose around 13lbs And obviously feel healthy too.

Any help would be much appreciated. The Paleo diet is most effective when you stick to lots of veggies and protein! And you must be doing something wrong? Use some common sense here please.

Talk to us after 30 days of strict paleo. Give it time, and out in the effort. Amazing things happen if you let it. I have been on the paleo diet 3 weeks now. I lost 8 pounds the first two weeks. I lost 5 pounds the first week. Read Grain Brain and you will understand Paleo Diet. Sugars cause inflammation, which ages us.

Marketing is damaging you up. A slice of whole wheat bread is probably the worst thing you can put in your mouth. And yes arthritis is gone, the bags under my eyes are gone and as a side effect, went from to And you have to put the alcohol away.

I used to have big problems with lose weight tips, but am getting in better shape now. I have been doing the low carb lifestyle for serveral years now, I cannot seem to lose weight, I am post menopausal, I am insulin resistant, I use around 30grams a day, I am a carb addict, I just dont know what else to do.

When I first did low carbs I lost great, fell off the wagon a few times, and I just cant lose weight anymore, what can I do? I ordered yor book, but it seems strict and time consuming. I lack motivation right now. Plus I do need support which I dont have. Please help me if u can. I just signed in to answer your question. I have been where you are and one thing that helped me enormously was being prescribed metformin by my dr.

It took me six months of not losing to do anything about it, I should not have wasted that time. So if you know you have been low carbing in a way that should lead to weight loss, perhaps a drs visit might be necessary. I hope that helps. Metformin is not for everyone and is not a diet pill. It can cause very unpleasant GI side effects and is hard on the kidneys. Drink lots of water and get your CMP checked every months if you use it.

I, however, am 35 and a stay at home mom with a 7 month old. Losing weight has never been easy for me, but has been worse after having a baby. Paleo diet sounds great but what most of us fail to realize is weight loss diets need to be incorporated with exercises or else those lost weight will just build back up.

I am new to Chris Kresser. Can anyone tell me their educated thoughts about the Alcat Test? Reviews seem mixed at best. Along with just too much food. I mean, indulgence does infer infrequency, right? Thanks, Chris, for continuing to be so generous with your time and knowledge. Hi All, This is my 12th day on Paleontology and I feel energized. The first three days was a little tough but I stuck it out. In the morning I have a good breakfast.

I would have 2 or three boiled eggs sometimes without the yolks some days I put a little coconutooil in a cast iron skillet and sauteed some peppers and carrots and drop a couple egg whites in there. I also have a couple slices avocado and the occasional bacon. I love almond milk original so I make my smoothies every morning always with a banana a must have for me and any fruit or vegetable I feel to add paleontology.

I would have 8 ounces and freeze the rest of smoothie for a late evening snack. My breakfast keeps me satisfied not stuffed. For dinner I would have roasted Chicken or pork or beef a side of vegetables sauteed with garlic and fresh minced herbs.

I really need to stop trying so much fancy food and just stick with some basics! And if you grow them yourself you have the added benefit of incidental activity when go outside to pick them.

Hi I have only been on paleo for a week and it has been hell. I need to lose 30lb, when do you see the wight come off? Also thanks, I dont feel bad about having bead 1 or 2 times a week. I started the Paleo diet about 6 weeks ago.

In the first week I lost 2kg I need to lose 45pounds and really struggled with hunger pains during the night. Through my own lack of willpower and many party invites I fell off the Paleo Wagon and put it straight back on again. I have started again today and am determined to stick to it. To avoid the midnight cravings I will snack on veggies before bed. I would suggest no more than 3 and stick to wholemeal. Ladies, I have been on it for a week and my partner has helped me find some fabulous recipes for Paleo breads etc.

There is an app you can download called Paleo Australia recipes. You will find loads so you do t have to go without. Amanda, Cate, Lisa, have you kept on paleo and if so how much weight loss by now? If you want to lose weight it is important to really restrict carbs for the first few weeks to a month.

You body knows that you will eventually feed it carbs for energy. Give it a strict two weeks and you will most likely squash the carb crave and the pounds will drop off. A great article with some handy tips, thanks for sharing. Interesting to hear about the effects of sleep deprivation and stress being catalysts for eating more. I understand completely how you feel! I gained some weight rapidly from prednisone and being immobile for one month during the holidays.

I was terrified and have changed my exercise and eating plan entirely. I lost fifteen pounds sticking to no grains, dairy, or sugar. I still want to lose ten pounds because of a personal goal to get to my pre pregnancy weight. It is tough but I have pretty strong will power I just have to remind myself to eat healthy fats. I was anorexic years ago so it has been challenging to stay balanced and focus on the positive side.

I expect if you stay the course you may get the point where your asthma is under control without steroids and you can continue to heal; a dear friend at work no longer takes heart medication, much medicine for rheumatoid arthritis, or his anti-depressants he also lost about 60 pounds in the first year and has had it off for over two years.

Grains are rough stuff if not prepared really carefully look to Westin Price literature if you want to still eat grains. In short, keep the faith and best of luck to you. Hi, I need to share with you! I am asthma and allergy free after starting paleo a year ago. As well as a 20lb weight loss. I have not taken my daily asthma or allergy medications since.

I have never felt better. After suffering for 44 yrs, I am now a new person! I hope this helps you. Please let me know! Many people forget the third point — Eat enough carbs to support your activity level. Another great article from Chris, keep writing. I forgot to mention that I am 62 years old, cm tall and should weigh 55g at the most. I am gaining weight even though I am trying very hard to adapt to paleo. What am I doing wrong?

Thanks for your help, Victoria. Although this advice fits more into the raw diet rather than paleo. It is my belief that the raw diet eclipses and is the diet it should really become your lifestyle that most weight loss diets are aiming for, and are a shadow of.

Victoria, in my opinion, it seems that you are consuming too few vegetables, and too much fat. Cut out some of that cream and milk, and add in at least a couple of cups of vegetables 3 times a day with your protein. Also, you could be drinking about times as much water as you are, and this would probably help a lot too. If you want to lose weight…cut out all the sugar…cream, use teaspoons not tablespoons. A lot less butter on Vegetables. You lose by eating fish, and poultry, not ham and steak.

Eat ounces of protein at every meal and snacks. Timing meals and snacks hours apart revs up your metabolism for weight loss. Salt and artificial sugars slow weight loss, as well as too much healthy fat. I personally love the Palio diet,I lost 20lbs in two months,the weight just started falling off within two weeks,I then went to a spin class at my local gym,after years of not really exercising…….. I started paleo 3 weeks ago, high fat, low carb, moderate protein.

In these 3 weeks I have lost and gained the same 5 lbs and today weigh what I weighed 3 weeks ago. I have had my thyroid checked as well as a basic blood panel and everything was normal.

I suspect the high fat is the culprit. The reason Is because about 6 months ago I tried the Dukan diet which is basically low fat, all meat. I lost about 30lbs in 5 weeks. Which I gained back after going back to junk food. I am not sure how to proceed. I have a lot of weight to lose and I need to get started asap! I want to make paleo work for me….. The only thing I can think of to try is to reduce my fat and up my protein. This is so frustrating.

I am just one person but this is how I have been successful. My adrenal and thyroid issues were holding me up a bit but its more than that. Regardless of what people say for some of us like me its calorie counting. Eat lots of fresh veggies, then good quality lower fat protein and a little fruit. Stevia does not give me any problems. Yes, what you eat is important but how much is just as important. All these great paleo deserts have more calories and fat that just a regular desert.

It's my 10th day and I have included salad with some protein eg. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

To reduce weight you have to take in or perhaps melt away 3, unhealthy calories for every lb. Whenever you can avoid unhealthy calories daily you'll be able to eliminate some sort of single pound a week. Bake a healthy breakfast early in advance to ensure you don't grab a sugary scone on the run. Cary a motivational image to you. Any kind of physical activity can burn energy. Related Questions Do quick weight loss centers work?

Medical weight loss centers prices? Repeat this procedure three times, or if you feel weak you can do it two times. The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed on all days of the diet except for day 1.

There are a few other recipes such as baked fish and chicken that are included in the non-vegetarian version if the GM diet. Here, we have presented all the important recipes of the seven days diet chart in one place for your convenience.

Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can prepare on all days of the GM diet.

It is one of the best diet soup recipes that can also be included in other weight loss diets. Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour enough water so that all the vegetables are submerged, sprinkle some salt.

If you are non-vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy. Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.

Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.

Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice and mix it once again. You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie healthy and tasty food with the brown rice. But in order to include it in the GM diet routine, it is necessary to make the palak paneer oil free.

Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of olive oil and sauté the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a grinder and grind them to from a fine paste.

Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sautéed paneer cubes, simmer for few minutes and enjoy hot with brown rice. What better way to load up on high quality proteins on days 5, 6 and 7 of the diet than with delicious and light boiled chicken?

This is one of the simplest boiled chicken recipes for all those non-vegetarian weight watchers who have craved the tasted of meat for the first four days of the 7 Days GM diet. Wash the chicken toughly with water and place it in a large pot with lid. Add enough water so that it completely covers the chicken; add all the other ingredients into the water, put on the lead and start boiling.

Set the lid at an angle so that the steam can escape from the pot. Reduce the heat and continue to boil for 1 to 1 hour 30 minutes.

Add more water if needed. Remove the chicken form the pot once the meat starts coming apart from the bones. Enjoy the boiled chicken on days 5, 6 and 7 of the diet, strain and stock the broth in the fridge which can be used to prepare the mixed vegetable soup. This is one of the easiest recipes for baked fish that required very few ingredients and can be prepared in a jiffy.

Preheat the oven to degrees F or degrees C. In a small bowl add the onion paste, black pepper powder, lemon juice and chopped coriander. Dip all the filets in this mixture and arrange on a baking tray coated with olive oil. Bake for 20 minutes in the oven or till the fish flakes easily. The GM Diet is not an easy diet to follow, especially since you have to do away with carbohydrates to a large extent.

So to keep yourself satiated, you can rustle up a few delicious soup dishes. This fiber-rich vegetable soup has minimal calories, yet is a nourishing recipe which will stave off those hunger pangs. This is one soup, which you can have even after you are done with the GM Diet plan.

It really packs a nutrient punch, with plenty of Vitamin C and Vitamin A. So, when you are bored of your regular soups, make sure you try this nutritious soup. This is another light and nourishing soup, full of vitamins and minerals. Vitamin A is great for maintaining your vision. The GM diet Plan has been met with unprecedented success. The fact that you can lose weight within the stipulated period of a week has struck a chord with most weight watchers.

But there are questions galore which bamboozle most people, especially regarding the kind of foods they are supposed to eat. The most difficult part being the day 1 and 2 diet chart, when you have to stick to just fruits and vegetables respectively. It is best to clarify the foods which you have to strike off at least for that one week. Once you get results, you will be encouraged to try this diet a few more times. So if you want to shed those stubborn kilos, this diet is tailor-made for you.

There must still be umpteen questions brimming in your mind about the GM Diet. We will try to answer all of them right here. You can have green tea or any other herbal tea, but avoid coffee for these seven days.

Also, make sure you avoid sugar and artificial sweeteners, only raw organic honey or stevia is okay, but in moderation. No, the diet plan is not fit for diabetics, who need a particular nutritional plan to meet their dietary requirements. However, before starting any diet, it is best to consult your doctor.

No, since dry fruits are pretty dense in calories, it is difficult to stop at one handful. So abstain from having dry fruits for these seven days. No, the GM Diet is not fit for children under the age of 18, as they have particular dietary requirements.

It is for adults who want to lose weight fast and also need to detoxify their bodies. Also, if you suffer from any particular health condition, you need to consult your doctor before starting on this diet. You can lose about 17 pounds in seven days if you stay true to the diet.

But weight loss depends on a number of factors like genes, age, current weight, activity levels, metabolism levels, cooking method, medical history and so on.

Since deep frying is out of the question, you can boil, blanch, sauté or grill your food. For drizzling, you can use olive oil, cold-pressed virgin coconut oil, rice bran oil, but all in moderation. Yes, you can sprinkle salt over your foods, but instead of refined salt, use rock salt, sea salt or the Himalayan pink salt for additional benefits. If you are averse to brown rice, try quinoa, millets, black rice, red rice or white rice as a substitute. You can have wonder soup anytime you feel like.

It is a nutritious way to keep your hunger pangs away. We would request you not to do so, but if you still have to, then stick with salads and fruits and also ask the restaurant to avoid using salad dressings on your foods. Condiments like mayonnaise must be strictly avoided. It is all up to you, if you feel you can handle it, then go ahead.

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