The low-carb diet, also called ketogenic is similar to Atkins; it reduces dietary carbohydrate consumption to the point that the body enters a constant fat burning state called ketosis
Click here for meal suggestions for this diet
See below for general things that can be eaten
For the first 2 weeks of this diet plan, you are allowed up to 22g net carbs per day. ‘Net’ means you subtract fiber from the total amount of carbs listed on a nutrition label because fiber is not digested like a regular carb. For example, if a bell pepper has 6g carbs and 2 of those are fiber, then it has 4g net carbs.
With that being said, regardless of the amount of carbs, this is a list of food and ingredients you must avoid:
Brown, white, pop (soda), fruit, candy, gum (unless its sugar-free) , juice, punch, pastries, pies, cakes. BASICALLY anything sweet that isn’t diet
Macaroni, spaghetti, lasagna etc..
No potatoes, chips, no white vegetables ( i.e. cauliflower). No vegetables that aren’t green with the exception of carrots in small amounts and tomatoes. Onions can also be consumed in small amounts as in a few cut up pieces in an omelet. Corn
No breads, white, wheat, Italian, potato, buns, crackers, muffins, biscuits, bagels, etc.
Non breaded or floured chicken, turkey, ham, beef, pork, bacon, fish. Sausages and other processed meats are allowed but check label for carb content (remember under 22g per day). Eggs, egg whites, and egg substitute.
This diet DOES NOT restrict fat consumption. Within reason, consume butter, oil, cheese, pork skins, cream, sour cream, mayo, and dressings, (check label b/c certain ranches have a lot of sugar)
All green veggies (lettuce, green beans, greens, cucumber etc.), pickles, tomatoes in moderate amounts, onions, peas, (corn and carrots in small amounts)
CONDIMENTS: (please include carb amounts of condiments into daily total)
Mustard, mayo, ketchup, hot sauce, (BBQ sauces and relish in small amounts, pay attention to sugar content), salsa
- NO NUTS OR BEANS OF ANY KIND
YOU HAVE TO INCORPORATE VEGETABLES EVERY DAY TO REMAIN HEALTHY
YOU HAVE TO DRINK TONS OF WATER
IT WOULD HELP TO TAKE A MEN’S ONE A DAY VITAMIN
MEAL AND SNACK SUGGESTIONS:
Omelets ( with meat, diced veggies, and cheese)
Eggs with bacon or sausage
- Ranch, caesar, or Italian salads, without crouton, with bacon bits, diced eggs, cheese, tomato, cucumber, chicken, fish, shrimp, etc
- Broccoli and cheese
- Pork rinds
- Meat and veggies in any combination
- Mexican salads ( meat, salsa, guacamole, lettuce, cheese, (sour cream and corn in extreme small amounts)
- Stir fry without rice or noodles
- Veggies and dip
- Chicken marsala or in any sauce without a starchy side and as long as it isn’t breaded or dredged in flower
- Patty melts without the bun
- Shrimp with cocktail sauce
ANY QUESTIONS PLEASE FEEL FREE TO ASK!!!!!