SHORT VERSION—You can eat as much as you like of the following foods:
Meat, fish, birds; All green vegetables; Eggs; Cheese; Fruit (except bananas & grapes)
DETAIL—When you are hungry, eat your choice of the following foods. You do not have to limit quantities deliberately, but you should stop eating when you feel full.
Sausage (<1g carb)
Pepperoni (<1g carb)
Hot dogs (<1g carb)
Fish & Shellfish:
Any fish, including
Whole eggs are permitted without restriction.
Must be eaten daily:
Salad greens: >2 C/day
(If it is a leaf, you may eat it.)
Arugula, Bok choy, Cabbage, Chard, Chives, Endive, Greens (incl all varieties, beet, collards, mustard, & turnip), Kale, Lettuce, Parsley, Spinach, Radicchio, Radishes, Scallions, Watercress
Vegetables: 1 cup/day.
Artichokes, Asparagus, Broccoli, Brussel sprouts, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Jicama, Leeks, Mushrooms, Okra, Onions, Peppers, Pumpkin, Shallots, Snow peas, Sprouts, Sugar snap peas, Summer squash, Tomatoes, Rhubarb, Wax beans, Zucchini
Boullion: 2 cups/day, as needed for sodium replenishment. Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.
Other miscellaneous guidance:
Beverages: Water!! Essence-flavored seltzers; 3 C max of coffee or caffeinated diet soda.
Cheese: up to 4 ozs/day. Check the label; carb count <1 g/serving.
Cream: up to 4 TB/day. Incl heavy, light, or sour cream (not half & half).
Mayo: up to 4 TB/day. Duke’s & Hellmann’s are low-carb.
Olives (black or green): 6 max
Avocado: up to ½ per day
Lemon/Lime Juice: up to 4 t/day
Soy sauces: up to 4 TB/day. Kikkoman is a low-carb br&.
Pickles, Dill or Sugar-Free: up to 2 servings/day. Mt. Olive. Check labels for carbs & serving sizes.
Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, & other meat roll-up; deviled eggs.
Fats & oils: Olive oil, peanut oil, butter. Avoid margarine & other hydrogenated (trans fats).
Salad dressings: Oil & vinegar w/ lemon juice & spices. Bluecheese, ranch, Caesar, & Italian if <1 – 2 g of carbs/serving. Avoid “lite.”
Sweeteners: Splenda, Truvia, Nutrasweet, Sweet ‘N Low
SHORT VERSION—Strictly avoid the following foods:
Bread & everything else made with flour; Cereals, including breakfast cereals & milk puddings; Potatoes & all other white root vegetables; Foods containing sugar; All sweets
No sugars & no starches; only nutritionally dense, fiber-rich vegetables on “YES” list.
High fructose corn syrup
Grains (even “whole” grains)
Slow-cooked beans (pinto, lima, black)
Other tips: Avoid “fat-free,” “lite,” & “great for low-carb diets” labels.
Broken down suggested list from
"Why We Get Fat, and What to Do About It."