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You may experience light-headedness and a low-grade headache, which are typical symptoms of sugar withdrawal. After two to three days, these symptoms will pass. More frequent urination is also natural. Your kidneys probably aren't used to processing up to eight glasses of water daily. Adequate water intake is important to prevent constipation and to help the kidneys eliminate nat- ural by-products of the fat breakdown process through urine. Depending on how much weight you have to lose and your daily carbo- hydrate allotment, you may lose between 2 and 5 pounds the first week. If you do not lose weight the first week, don't be alarmed. Your metabolic hormones may need more time to adjust. Many people report a substantial increase in energy and mental sharp- ness by the end of the first week. Note: Many times, women will not lose weight before and during their menstrual period. This is natural and due to increased fluid retention. The Second Week By the second week, any headaches or feelings of light-headedness should be replaced by a marked increase in energy. Any hunger pangs should also be gone. Suggested Protein and Carbohydrate Combinations • Meat or chicken stir-fry with vegetables is a tasty way to combine protein and carbohydrates in an easy one-dish meal. Flavor wirh teriyaki or your favorite sauce. • Chicken or steak fajitas are another good option. You can add gua- camole and sour cream as long as you count the guacamole as part of your carbohydrate allorment. Stay away from the chips and tortillas. • Chicken Caesar salad, Chinese chicken salad, and Cobb salad are three other good combination choices, especially when dining out. Just be sure to ask for your salad dressing on the side, and don't overdo it. • Japanese cuisine: Choose sashimi or chicken or steak teriyaki in- stead of sushi, which contains rice. Your may also have miso soup and cu- cumber or lettuce salad with your protein entree. • Other Oriental cuisines: Protein combinations such as beef and broccoli, almond chicken, or shrimp and vegetables are good choices. Egg-drop or hot-and-sour soup are okay. Remember, use the ball- park technique (protein servings should be the size of your palm) ro deter- mine your porrions, and sray away from rhe rice, noodles, and fortune cookies! WHEN YOU REACH YOUR WEIGHT GOAL Once you've reached your ideal body fat and weight, you can increase your carbohydrate intake to a one-to-one ratio of protein to carbohydrares to maintain your weight. At this point you may also introduce some of the more "unfavorable" or "high-glycemic" rypes of carbohydrates back into your meal plan. These include rice, pasra, potatoes, etc. Here's an example: Let's say you're a large body frame size and are al- lowed 28 grams of prorein ar each meal and 10 grams of carbohydrates in rhe form of fiber-rich fruits and vegetables during rhe weighr loss phase. Now that you're at your target weight and are allowed a one-to-one ratio of protein to carbohydrates, you would be able to have about 28 grams of protein to 27 grams of carbohydrates.