Low Carb Diet for beginners!
See also NEW Prostate/ diabetes diet plan
AND ► Prostate/ diabetes diet plan
Note: Coffee's health benefits
TOTAL/ DAILY
CARBS: 210 grams (1,120 calories);
PROTEIN: 49 grams (21-56 grams fat);
FAT: 25 grams (225 calories)
BREAKFAST
CARBS: 60 grams (320 calories)
PROTEIN: 7 grams (3-8 grams fat)
FAT: 5 grams (45 calories)
DOES NOT COUNT: carbs less than 5 grams
LUNCH or DINNER
CARBS: 75 grams (400 calories)
PROTEIN: 21 grams (9-24 grams fat)
FAT: 10 grams (90 calories)
DOES NOT COUNT: carbs less than 5 grams
NON-STARCHY VEGETABLES
DOES NOT COUNT: 1/2 cup cooked or 1 cup raw can be eaten 3-5 times a day...
HOWEVER, 1-1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal counts as
15 grams carbs (80 calories)
FISH
NON-STARCHY VEGETABLES
Favorites
■ Lettuce
■ Tomatoes
■ Asparagus
■ Green beans
■ Broccoli
■ Carrots
■ Cauliflower
■ Mushrooms
■ Onions
■ Snow peas
■ Peppers
Full list
■ Amaranth
■ Artichoke
■ Artichoke hearts
■ Asparagus
■ Baby corn
■ Bamboo shoots
■ Beans: green, Italian, wax
■ Bean sprouts
■ Beets
■ Broccoli
■ Brussels sprouts
■ Cabbage: bok choy, Chinese, green
■ Carrots
■ Cauliflower
■ Celery
■ Chayote
■ Cucumber
■ Eggplant
■ Green onions or scallions
■ Greens: collard, kale, mustard, turnip
■ Jicama
■ Kohlrabi
■ Leeks
■ Mixed vegetables without corn, peas or pasta
■ Mung bean sprouts
■ Mushrooms
■ Okra
■ Onions
■ Oriental radish or daikon
■ Pea pods
■ Peppers, all varieties
■ Radishes
■ Rutabaga
■ Sauerkraut
■ Soybean sprouts
■ Spinach
■ Sugar snap peas
■ Summer squash
■ Swiss chard
■ Tomato: raw, canned, sauce, juice
■ Turnips
■ Vegetable juice cocktail
■ Water chestnuts
■ Zucchini
FREE FOODS
Beverages
■ Bouillon, broth, consomme
■ Club soda
■ Coffee, unsweetened or with sugar substitute
■ Diet soda, sugar-free
■ Drink mixes, sugar-free
■ Flavored water, carbohydrate-free
■ Tea, unsweetened or with sugar substitute
■ Tonic water, sugar-free
■ Water: plain, carbonated, mineral
Condiments
■ Horseradish
■ Lemon juice
■ Mustard
■ Vinegar
Seasonings
■ Cooking spray
■ Cooking wine
■ Flavored extracts: almond, peppermint, vanilla
■ Garlic
■ Herbs
■ Hot pepper sauce
■ Pimento
■ Spices
■ Worcestershire sauce
Other
■ Gelatin, sugar-free or unflavored
■ Gum
■ Salad greens
FREE FOODS- THREE TIMES A DAY
Enjoy the free foods listed below up to three times a day in the amounts listed. To prevent a rise in blood sugar, spread these foods out during the day instead of eating them all at once.
Condiments
■ Barbecue sauce 2 teaspoons
■ Cream cheese, fat-free 1 tablespoon (1/2 ounce)
■ Creamer, liquid nondairy 1 tablespoon
■ Creamer, powdered nondairy 2 teaspoons
■ Dill pickles 1 1/2 medium
■ Gherkin pickles 3/4 ounce
■ Honey mustard 1 tablespoon
■ Jam or jelly, light or no sugar added 2 teaspoons
■ Ketchup 1 tablespoon
■ Margarine spread, fat-free 1 tablespoon
■ Margarine spread, reduced-fat 1 teaspoon
■ Mayonnaise, fat-free 1 tablespoon
■ Mayonnaise, reduced-fat 1 teaspoon
■ Mayonnaise-style salad dressing, fat-free 1 tablespoon
■ Mayonnaise-style salad dressing, reduced-fat 1 teaspoon
■ Miso 1 1/2 teaspoons
■ Parmesan cheese, freshly grated 1 tablespoon
■ Pickle relish 1 tablespoon
■ Salad dressing, fat-free Italian 2 tablespoons
■ Salad dressing, fat-free or low-fat 1 tablespoon
■ Salsa 1/4 cup
■ Sour cream, fat-free or reduced-fat 1 tablespoon
■ Soy sauce, regular or light 1 tablespoon
■ Sweet and sour sauce 2 teaspoons
■ Sweet chili sauce 2 teaspoons
■ Syrup, sugar-free 2 tablespoons
■ Taco sauce 1 tablespoon
Fruits and vegetables
■ Cabbage, raw 1/2 cup
■ Carrots, cauliflower or green beans, cooked 1/4 cup
■ Cranberries, sweetened with sugar substitute 1/2 cup
■ Cucumber, sliced 1/2 cup
■ Rhubarb, sweetened with sugar substitute 1/2 cup
Other
■ Cocoa powder, unsweetened 1 tablespoon
■ Hard candy, regular or sugar-free 1 piece
■ Whipped topping, light or fat-free 2 tablespoons
■ Whipped topping, regular 1 tablespoon