The Master List

The Master List

FOODS YOU DON’T HAVE TO LIMIT

poultry
fish
shellfish
meat
eggs

Exceptions:
oysters and mussels are higher in carbs than other shellfish, so eat no more than 4oz/day
Processed meats such as lunch meat, salami, pepperoni, hot dogs may be sugar-cured or full of fillers
avoid meat and fish with nitrates - known carcinogens
beware of imitation crab, mock chicken, fish sticks, all breaded foods
do not consume more than 4oz of organ meats/day

FOODS YOU DO NEED TO LIMIT

Cheese: 3-4oz/day

All cheese contains a little carbohydrate so you want to limit your intake - no to mention the constipating effect it has. All cheese must be aged, full fat, not processed and cannot be ricotta, cottage or other fresh cheese.

Cream: 2-4oz (4tbsp to 1/2 cup) regular cream or sour cream

Salad Veggies: 2-3 cups/day

Cooked Veggies: 1 cup per day (measured after cooking)

artichoke artichoke hearts asparagus bamboo shoots
bean sprouts beet greens bok choy broccoli
broccoli rabe (aka broccolini) brussels sprouts cabbage
cauliflower celery root chard collard greens
dandelion greens eggplant hearts of palm kale
kohlrabi leeks okra pumpkin
rhubarb sauerkraut snow peas spaghetti squash
string/wax beans summer squash tomato turnips
water chestnuts zucchini

Garnishes
crumbled crisp bacon - nitrate free
grated cheese (make sure you count this)
minced hard-boiled egg
sauteed mushrooms (add to veggie count)
herbs and spices
onion

Salad Dressings
oil and vinegar
full fat salad dressings made without sugar or corn syrup (no more than 2g net carbs/serving)
balsamic vinegar is NOT allowed (contains added sugar)

Condiments
caponata (eggplant relish)
mayonnaise (regular, not low-fat or Miracle Whip-type dressing)
yellow mustard (not honey mustard)
horseradish
pickles (not sweet ones)
soy sauce (not with wheat)
tabasco
tapanade (black olive puree)
worcestershire sauce
any other low carb sauces made without sugar such as sweet n sour or ketchup are acceptable (I buy “Blue Menu” low carb ketchup at Loblaw’s)
NOT allowed: BBQ sauce, regular ketchup, pickle relish, russian dressing, cranberry sauce
Also NOT allowed: any other sauce with added sugar, corn syrup, or flour, such as steak sauce, packaged gravies etc.

Oils
You may use any type of oil, preferrably cold-pressed or expeller-pressed. Olive oil or butter is preferred but you may use trans-fat free margarine

Artifical Sweetener
The words sugar-free, sugarless or no sugar added are not good enough.... read your nutrition labels

Beverages
Be sure to drink a minimum of eight 8oz glasses of water a day. You are also allowed other beverages but not at the expense of drinking the water.

Special category foods
Each day you can also eat the following:

10-20 olives
1/2 a small avocado
2-3 tbsp lemon or lime juice (3g Net Carbs for 2 tbsps)
if you extend Induction, you can add 1oz of nuts/seeds