Yes/No guidelines on What to Eat!

YES

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.

Meat: 

Beef

Hamburger

Steak

Pork

Ham

Bacon

Lamb

Veal

Sausage (<1g carb)

Pepperoni (<1g carb)

Hot dogs (<1g carb)

Poultry: 

Chicken

Turkey

Duck

Other fowl

Fish & Shellfish:  

Any fish, including

Tuna

Salmon

Catfish

Bass

Trout

Shrimp

Scallops

Crab

Lobster

Eggs: 

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

NO

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

Carbohydrates

No sugars & no starches; only nutritionally dense, fiber-rich vegetables on “YES” list.

Sugars:

White sugar

Brown sugar

Honey

Maple syrup

Molasses

Corn syrup

High fructose corn syrup

Beer

Milk

Flavored yogurts

Fruit juice

Fruit

Starches:

Grains (even “whole” grains)

Rice

Cereals

Flour

Cornstarch

Breads

Pastas

Muffins

Bagels

Crackers

Slow-cooked beans (pinto, lima, black)

Carrots

Parsnips

Corn

Peas

Potatoes

French fries

potato chips

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."