[Muffie's Mom]

Other Vegetables

You can have one cup per day of these veggies if salad does not exceed two cups. If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

Artichoke

Celery Root

Pumpkin

Artichoke Hearts

Rhubarb

Asparagus

Chard

Sauerkraut

Bamboo Shoots
Eggplant

Spinach

Broccoli

Hearts of Palm

String or Wax Beans

Broccoli Rabe

Kale

Brussell Sprouts

Kohlrabi
Tomato

Leeks

Turnips

Cabbage

Okra

Water Chestnuts

Cauliflower

Onion

Zucchini

Collard Greens

Scallions

Dandelion

Snow Peas

Bean Sprouts

Dandelion Greens

Spaghetti Squash

Summer Squash

Beet Greens




Salad Garnishes

Crumbled Crisp Bacon

Grated Cheese

Minced Hard-Boiled Egg

Sautéed Mushrooms

Sour Cream

Spices

All spices to taste, but make sure none contain added sugar.




Herbs

For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar such as Ranch, Blue Cheese and Italian and no more than two carbs per tablespoon serving are also fine.

Basil

Garlic

Rosemary

Cayenne Pepper

Ginger

Sage

Cilantro

Oregano

Tarragon

Dill

Pepper

Thyme



Acceptable Fats and Oils

Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grape seed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some non-hydrogenated margarines are available in health-food stores.)

I ABSOLUTELY REMOVE THE FAT FROM ALL MEAT!*!*!*!).

Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.


KETO Spaghetti - Delicious Semolina Taste and Texture! Now you can enjoy luscious spaghetti without worrying about carbohydrates! First and foremost, Keto Spaghetti is so delicious, you’ll hardly believe it’s low carb! If that’s not enough, KETO SPAGHETTI boosts every fat burning button known to man! Keto Spaghetti is ideal for low carb living because it contains 5 g effective carbs per serving! (CHECK YOUR HEALTH FOOD STORE FOR THESE)

Artificial Sweeteners

You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.

We discourage the use of aspartame (marketed as NutraSweet® and Equal®) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener. This hasn't stopped thousands of low carbers though from using it as such. Click here for more information on Steviva. (I USE SWEET N LOW AND ALSO SPLENDA) Sugar Twin and Splenda have an artificial brown sugar.

Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals. You can get Sucralose in both packet and bulk granulated form just like sugar.


Acceptable Beverages

Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water

Mineral water

Spring water

Tap water


Additionally, you can have the following:

Clear Broth/Bouillon (not all brands; read the label)

Club Soda

Cream, Heavy or Light (Limit to two to three tablespoons a day; note carbohydrate content)

Decaffeinated Coffee or Tea*

Diet Soda (made with Sucralose/Splenda™. Be sure to count the carbs.)

Essence-Flavored Seltzer (must say "no calories" and should not contain aspartame)

Herb Tea (without barley or any fruit sugar added)

Lemon Juice or Lime Juice (Note that each contains 2.8 grams carbohydrate per ounce. Limit to two or three tablespoons.)

*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed.

The rule of thumb is that if you have cravings a lot or are seriously stalled, cut the caffeine and/or alcohol and see where it takes you. If you choose to continue drinking beer or wine you should consult an Alcohol Carb Counter.

Special Category Foods

To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.


Flax-Z-Snax Hot Cereal

A dream come true for those living the low carb lifestyle. A hot breakfast cereal made from a mixture of ground nuts, wheat bran, flax seed meal, and other wholesome ingredients, it is hard to believe that they are only 2 carbs per serving after subtracting fiber. It's simple to prepare -- Just add hot water!


Convenience Foods

Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack. More and more companies are creating healthy low-carb food products that can be eaten. (I TRY TO KEEP THESE DOWN TO A MINIMUM - USE ONLY OCCASIONALLY)

I HOPE I'VE GIVEN YOU SOME GOOD IDEAS AS TO WHAT TO EAT AND THE PORTION SIZE.

IF ANYONE HAS A QUESTION ABOUT SOMETHING, PLEASE FEEL FREE TO ASK.

I AM STRICT ABOUT "MY" DIET.

JUST HOW FAR DO YOU WANT TO TAKE YOURS.

IF YOU MAKE THE CHANGES, IT IS "NOT" TEMPORARY - IT'S SHOULD BE A PERMANENT LIFESTYLE CHANGE!*!

YOU REALLY DO GET USED TO IT AFTER AWHILE!

GOOD LUCK TO EVERYONE!