Provided by Jerry W. Hizon MD Motion Medical Group

General Considerations

  • Eat when you are hungry, stop when you are beginning to feel full
  • Listen to your body. A low carb diet has a natural appetite reduction effect to allow you to eat small quantities
  • Do not eat everything on your plate
  • Don’t go hungry or skip meals on purpose
  • Do not count calories
  • If you are hungry in the morning, start your day with a low carb meal

NOT Allowed

  • Beans & legumes (e.g. pinto, lima, black beans)
  • White sugar
  • Rice
  • Honey
  • Root vegetables (e.g. carrots, parsnips, corn, potatoes, fries, potato chips)
  • Maple syrup
  • Crackers
  • Molasses
  • Corn syrup
  • Beer
  • Milk
  • Flavored yogurts
  • Fruit juice
  • Dried fruit
  • Processed fruit
  • Grains (including “whole” grains)
  • Cereals
  • Flour
  • Cornstarch
  • Breads
  • Pastas
  • Muffins
  • Bagels

Allowed (Eat Until “Almost” Full)

Fats & Oils

  • All fats & oils are allowed i.e. coconut oil, olive oil, butter, lard
  • Avocados
  • Olive oil recommended for cold dressings
  • For salad dressings, try olive oil and vinegar with lemon and spices
    • Blue cheese, ranch, caesar, and Italian are acceptable dressings if there are 1-2 g of carbs per serving
  • Do not reuse oil
  • Avoid margarine or any food containing hydrogenated oils (aka trans fats)

Eggs (eat as many as you wish)

Meats

  • Beef
  • Pork, ham (unglazed), bacon
  • Lamb, veal
  • Processed meats (sausage, pepperoni, hot dogs) – check the label
  • Poultry
    • Chicken
    • Turkey
    • Duck

Fish & Shellfish

  • Tuna
  • Salmon
  • Catfish
  • Trout
  • Bass
  • Shrimp
  • Scallops
  • Crab
  • Lobster

Allowed with Minimum Amount

Salad/Greens (2 cups max per day)

  • Arugula
  • Bok choi
  • Cabbage
  • Chard
  • Chives
  • Endive
  • Beet collards, mustard, turnip
  • Kale
  • Lettuce
  • Parsley
  • Spinach
  • Radicchio
  • Scallions
  • Watercress

Fibrous Vegetables (1 cup per day max)

  • Artichokes
  • Asparagus
  • Brussel sprouts
  • Bean sprouts
  • Cauliflower
  • Celery
  • Celeriac celery root
  • Chayote
  • Cucumber
  • Edamame beans
  • Eggplant
  • Green beans
  • Mushrooms
  • Jicama
  • Okra
  • Pepper
  • Pumpkin
  • Snow peas
  • Sprouts
  • Sugar snap peas
  • Summer squash
  • Tomatoes
  • Turnip
  • zucchini

Fatty Vegetables

  • Black or green olives – up to 6 a day
  • Avocado – 1/2 a day

Berries (< 1/2 cup per day max)

  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Huckleberries
  • Salmon berries
  • Gooseberries

Cheese

  • up to 4 oz a day
  • Swiss, cheddar, brie, mozzarella, gruyere, cream cheese, goat

Cream

  • up to 2 tbsp per day
  • Heavy, light, or sour cream
  • Not half and half
  • Not condensed or evaporated milk

Condiments

  • Mayonnaise – up to 2 Tbsp per day
  • Lemon/lime juice – up to 4 tsp per day
  • Yellow mustard – up to 2 Tbsp per day
  • Soy sauce – up to 4 Tbsp per day
  • Salt and vinegar – no restriction
  • Ketchup / BBQ sauce – low carb versions only

Pickles

  • Recipes with dill or garlic pickle usually have no added sugar
  • Pickled eggs
  • Avoid pickled foods with sugar

Snacks (Your “Go To”)

  • Pork rinds/skin
  • Pepperoni slices
  • Ham slices
  • Beef slices
  • Turkey or chicken roll slices
  • Other meat roll ups
  • Deviled eggs