These are the ONLY approved foods for this challenge. Carb count is not the only factor involved, there are chemicals in some foods that can stall your weight loss too. So - if it's
not on the list DON'T eat it!
Beverages
Water. This is key for many reasons. Take your current body weight and divide it in two. Drink that many ounces in water each day. For example: If you weigh 150 pounds that would be 75 ounces of water. If you weigh over 200 pounds, cap it at 100 ounces.
Seltzer and flavored seltzer and water. Make sure there are no added sugar(s).
Broth. Make sure there are NO sugars or soy in it.
Coffee. Can we say, Amen?
Tea. Make sure there are no added sugar(s)
Cream. It can be heavy or heavy whipping cream, but NOT half and half. Don't drink it like a beverage.
You can add it to your coffee or tea and use it in recipes.
Almond Milk. Unsweetened or Vanilla Unsweetened - perfect in coffee 8 oz < 1 g
Cashew Milk. Unsweetened only - same nutritional data as the almond milk.
Coconut Milk. Silk brand in the dairy case, not the canned.
Note: STEVIA is the ONLY recommended sweetener. We don't do "artificial" here. Sweetleaf Drops are the preferred brand, it's available at natural food stores, some supermarkets and at Amazon.
Vegetables
This is where you should get most of your carbs, remember the limit is 20 carbs per day. NET carbs listed
Alfalfa Sprouts 1⁄2 cup raw 0.2 g
Arugula 1 cup raw 0.4g
Asparagus 3 spears 0.9g
Avocados 1/2 avocado 1.8g
Bamboo Shoots 1⁄2 cup raw 1.2g
Bok Choy 1 cup raw 0.8g
Broccoli, Cooked 1⁄2 cup 1.7g
Broccoli, Raw 1⁄2 cup 0.8
Brussels Sprouts 1/4 cup 1.8g
Cabbage 1⁄2cup raw 1.3g
Cauliflower, Cooked 1⁄2 cup 2.6g
Cauliflower, Raw 1⁄2 cup 1.4g
Celery 1 stalk (12 inch) 0.8g
Chard (Swiss) 1⁄2 cup 1.8g
Chicory greens 1⁄2 cup raw 0.1g
Chives 1 Tbsp 0.1g
Collard Greens 1⁄2 C boiled 2.0g
Cucumber 1⁄2 cup 1.0g
Daikon Radish 1⁄2 cup 1.0g
Dandelion Greens 1 cup 3.0g
Eggplant 1⁄2 cup raw 2.0g
Endive 1⁄2 cup 0.4g
Escarole 1⁄2 cup 0.1g
Fennel 1⁄2 cup 1.8g
Garlic 1 clove 0.9g
Lettuce, Green Leaf 1 cup 0.5g
Lettuce, Iceberg 1 cup 0.9g
Lettuce, Red Leaf 1 cup 0.4g
Lettuce, Romaine 1 cup 0.5g
Jalapeño 1 small (0.5 oz) 0.6g
Mirliton (chayote) 1/2 cup 1.5g
Mushrooms, Button 1⁄2 cup 0.7g
Mushrooms, Porta. 1⁄2 C 1.1g
Mustard Greens 1/2 c 0.1 carbs
Okra, 1⁄2 C 2g
Olives, Green 5 olives 0.1g
Olives, Black 5 olives 0.7g
Parsley 1 Tbsp 0.1g
Pickle (dill) 1 spear 0.5g
Purslane 1 cup 1.5g
Radicchio 1⁄2 cup 0.7g
Radishes 6 radishes 0.5g
Rhubarb 1⁄2 cup unsweet 1.7g
Sauerkraut 1⁄2 cup 1.2g
Seaweed 2 tbsp .5g
Spaghetti Squash 1/4 cup
cooked 2.0g
Spinach, Cooked 1⁄2 cup 2.2g
Spinach, Raw 1 cup 0.4g
Sprouts* 1 cup raw 1g
Turnip Greens 1/2 cup 1.4g
Yellow Squash 1/2 cup 1.5g
Zucchini 1/2 cup 1.5g
* Sprouts on plan are broccoli, radish and alfalfa
Dairy and Eggs
Remember - cheese DOES have carbs so keep it to under 3 ounces per day.
All dairy products are the full fat versions - low fat = high carb!
Blue Cheese 2 Tbsp 0.4g
Cheddar 1 oz 0.4g
Cow, sheep and Goat 1 oz
Cream Cheese 2 Tbsp 0. 8g
Cream, Heavy (whipping) 1 Tbsp 0.4g
Feta 1 oz 1.2g
Gouda 1 oz 0.6g
Mozzarella 1oz 0.6g
Parmesan 1 oz 0.9g
Provolone 1 oz. 0.6g
Sour Cream 2 Tbsp 1.0g
Swiss 1 oz 1.0g
Eggs 1 large 0.4g
Enjoy the eggs, they are a staple! Deviled, fried,hard-boiled, soft-boiled, omelets, poached, scrambled. Feel free to get creative with your eggs!
Mushrooms, cheese, greens, meat...go for it!
NO pre-shredded cheese - it has starch added!
Meat and Seafood
The goal is 15-17 ounces of protein rich foods (that's about 120g of protein) So for instance 2 eggs and 2 strips of bacon (4 oz) for breakfast, a 4 oz hamburger patty for lunch, 2 oz pepperoni snack, 6 oz steak for dinner.
Beef
Chicken
Cod
Cornish Hen
Crab
Crawfish
Duck
Flounder
Goose
Herring
Lamb
Lobster
Perch
Pheasant
Pork
Pork Rinds
Quail
Rabbit
Salmon
Sardines
Shrimp
Sole
Squid
Tuna
Trout
Turkey
Veal
Venison
Wild game
Bacon - Make sure it is not cured with sugar. Check carb count on package
Ham - Make sure it is not cured with sugar. Check carb count on package
Cold cuts - I avoid the deli counter because of added sugars, etc. But you can find sugar free versions.
Hot dogs – Look for one with less than 2g of carb per hot dog and remember a serving is one hot dog.
Fats, Oils & Sweeteners
This list contains NO carbs...BUT...don't overdo it...it still contains calories and the goal is 50g of added fat per day. A serving size is approximately 1 tablespoon.
Butter. I only buy organic, but you can do regular butter, Kerry Gold is used in our buttered coffee.
Coconut Oil. Unrefined, virgin or extra virgin are the same and have more coconut flavor
Refined has less of a coconut flavor and is a more general-purpose oil.
Olive Oil. Cold pressed only.
Avocado Oil. Great in homemade mayonnaise.
Mayonnaise. Read the label. Make sure there is no added sugar, try to avoid soybean oil too.
Sweetners
The ONLY sweetener allowed is STEVIA. Use SweetLeaf drops. They make flavored drops as well (Vanilla, Chocolate, Pumpkin Spice, etc.) It's available at natural food stores, some supermarkets and at Amazon.
NO packets, they are mostly other artificial sweeteners with a tiny bit of stevia added. No Skinny Girl or Wal-Mart Brand, drops for the same reason.
Side Note: Shirataki Noodles and the Glucomannan flour that they are made from are allowed but be cautious and don't overdo it, they can cause cramps and have a laxative effect (ask me how I know!)
Condiments, Herbs, Misc & Spices
Basil
Black Pepper
Capers
Cayenne Pepper
Cilantro
Citrus Zest (but no juices!)
Dill
European Cocoa Powder (lower carb than US)
Extracts (Natural flavors only not artificial)
Fish Sauce
Gelatin (unflavored)
Ginger
Horseradish
Hot Sauce
Mustard (no honey or sweet types)
Oregano
Pesto
Rosemary
Sage
Salsa
Salt
Soy Sauce GF or Tamari
Tarragon
Thyme
TrueCitrus (any flavor)
Turmeric
Vinegars (but no Balsamic, only < 2g of carbs)
Most spices in your spice rack but read the
labels on blends!
Fruits
There are no fruits on this diet - they WILL kick you out of ketosis. Don't despair, berries can be added in the maintenance phase.
* Sprouts on plan are broccoli, radish and alfalfa (I sprout them on my counter all the time)
