I based the diet on the following principles:

HOW MANY CARBS:|

We were restricted to a maximum of 20 g of nett carbs or impact carbs per day.

WHEN TO EAT:
We ate 3 meals per day breakfast, lunch and dinner. What time you eat these meals depends on yourself and when you are hungry. For me that was breakfast at 10h00, lunch at 14h00 and dinner at 18h00.
I have never been able to eat breakfast early in the morning and that is very important component of this diet. You should only eat when you are hungry. For the rest of the family , they ate breakfast at 07h00
lunch at 12h00 and dinner at 17h00. It is therefor very important that you find your own time frame and only it when your body tells you that it is hungry. One very important thing is that you eat once every 6 hours while you are awake otherwise your body goes into starvation mode and you wont lose weight.

FOOD PORTIONS:
In terms of meat if it was for lunch I worked on a portion of between 100g and 250g depending on if it was on the bone or not. For dinner I worked on a portion of 200g to 250g if it was off the bone and 300g to 350g if it was on the bone.

In terms of vegetables and salad I worked on 150 g to 250g per person.

EXAMPLES OF DAILY LOW CARB EATING PLANS:


EXAMPLE 1
Very strict low carb eating menu

Breakfast: 2 eggs and 3 rashers of bacon / 2 eggs and 1 piece of haddock / 2 egg omelette with cheese
Lunch: Can of pilchard / 2 pieces of chicken / 100g cold meat and a greek salad
Dinner: 250g steak and 1 vegetable / 200g roast pork with gravy and 1 vegetable / 2 pieces of chicken with salad
To drink: Only water

( this was the diet plan I followed for most of the 7 months I was on the diet)

EXAMPLE 2
Moderately strict low carb eating menu

Breakfast: 2 eggs, 3 rashers of bacon, fried mushrooms / omelette with bacon, cheese and peepers / 70g cheese, 70g strawberries, 70 g pecan nuts
Lunch: Chicken mayonnaise salad / 150g cold meat and salad / Boerewors and a cheese salad
Dinner: 350 g Steak and 2 vegetables / roast chicken with gravy and vegetables / lamb stew with brown rice
Snack: Small portion of nuts / biltong / olives / cheese
To drink: Mostly water but also tea and coffee or 1 can of diet soda