- Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
- Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
The smart part is to eat when you’re hungry and only until you are satisfied. It’s that simple.
You do not have to avoid the fat that comes with the foods noted below.
You do not have to limit quantities deliberately.
You must stop eating when you feel full – if you eat mindfully you will know when this happens. Don’t “clean your plate”, be prepared to save it for later or to throw it out.
For hunger check how you feel: Is it hunger, thirst or something else?
Eat the following foods when you are hungry
- Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other meats.
- Chicken, turkey, duck, or other fowl.
- Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster (no farmed seafood, there are to many toxins in them).
- Whole eggs without restrictions.
These must be eaten every day:
Salad Greens: 2 cups a day. If it’s a leaf and it’s edible and you like it, eat it.
Vegetables: 1 cup (measured uncooked) a day. If it grows above ground, eat it. Including green beans (string beans), sprouts (bean and alfalfa) sugar snap peas, wax beans. Eat raw or cooked.
Bouillon: 2 cups daily This would be your bone broth or consommé.
The best part: extras & snacks!!
Cheese: up to 4 ounces a day. Just avoid processed cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.
Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (no half & half, and no milk)
Mayonnaise: up to 4 tablespoons a day. Hellmann’s is low-carb but check the labels of other brands.
Olives (Black or Green): up to 6 a day.
Avocado: up to 1/2 of a fruit a day.
Lemon/Lime Juice: up to 4 teaspoonfuls a day.
Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands.
Pickles, Dill or Sugar-Free: up to 2 a servings a day. Check the labels for carbohydrates and serving size.
Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-ups; deviled eggs. Nuts (no peanuts) in moderation!!
Fats and Oils
All fats and oils, and butter, are allowed. No margarine and other hydrogenated oils,
For salad dressings, make a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Chopped eggs, bacon, and/or grated cheese may also be included in salads.
Fats, in general, are important to include, because they taste good and make you feel full. This is not in any way a low-fat diet!
Now the bad stuff: Carbohydrates
NO sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten
This includes: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavoured yogurts, fruit juice, and fruit. Also grains or anything made with grain ( breads, pastas, muffins, bagels, crackers) root vegetables (carrots, parsnips, beets, potatoes) or legumes (pinto, lima, black beans) corn and shelled peas.