FOOD LIST NET CARBS Net Carbs = Total Carbs Fiber e.g.,: Net - - PowerPoint PPT Presentation

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FOOD LIST NET CARBS Net Carbs = Total Carbs Fiber e.g.,: Net - - PowerPoint PPT Presentation

Jul 26, 2023 33 likes •430 views

FOOD LIST NET CARBS Net Carbs = Total Carbs Fiber e.g.,: Net Carbs: 1 = 3 2 MEASURE USE A FOOD SCALE TO UNDERSTAND PORTION SIZES FAT SERVING SIZE Start w/ 10 grams of Fat per meal Increase by 5 grams of fat at a time as needed

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FOOD LIST

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Net Carbs = Total Carbs – Fiber e.g.,: Net Carbs: 1 = 3 – 2

NET CARBS

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USE A FOOD SCALE TO UNDERSTAND PORTION SIZES

MEASURE

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SERVING SIZE

  • Start w/ 10 grams of Fat per meal
  • Increase by 5 grams of fat at a

time as needed for satiation

FAT

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FAT

  • Almond MilkC (unsweetened)
  • Animal Fat (Pasture Raised,

home rendered)

  • Brazil NutsC, P
  • Butter (Organic, Grass fed) or

Organic Grass Fed Ghee (If no Dairy sensitivity)

  • Chocolate - 100% Cacao Only*
  • Cacao Butter
  • Chia SeedsC, F*
  • Chocolate – 100% Cacao OnlyC
  • Cocoa Butter
  • Coconut Cream
  • Coconut MannaC
  • Coconut MilkC (full fat)
  • Duck Fat
  • Egg YolksP (Pasture Raised

Hens)

  • Fish Oil - Wild, no mercury
  • Flax SeedsC, F*, P*
  • HazelnutsC, P
  • Hemp SeedP*
  • Macadamia NutsC, P
  • Mayonnaise (homemade MCT oil

best - watch sugars and oils)

  • Oils: Almond, Avocado, Coconut

(organic - refined and unrefined), Flax, Hemp Seed, Grape Seed, Macadamia Nut, MCT, Olive (Cold pressed, extra-virgin), (Oils, cont.) Pecan, Red Palm, Truffle, Walnut

  • Olives C, F*
  • Pecans C, P
  • Walnuts C, P

LOW NET CARB

C = Has carbs F = High in Fiber P = Has Protein

*= More

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FAT

  • AlmondsC, F, P*
  • Nut or Seed Butters C, F, P (including

Almond Butter, Tahini, etc.)

  • Peanuts C, F, P *
  • Pine Nuts C, F, P
  • Pumpkin Seeds C, F, P*

[MODERATE] LOW NET CARB FATS

C = Has carbs F = High in Fiber P = Has Protein

*= More

[HIGHER] LOW NET CARB

  • Avocado C*, F*, P
  • Cashews C*, F*, P
  • Coconut C*, F, P Shreds or

Pieces (dried and Sunflower Seeds unsweetened)

  • Hummus C*, F,* P*
  • Pistachios C*, F*, P*
  • Sesame Seeds C, F*, P*
  • C, F*, P*
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C = Has carbs F = High in Fiber P = Has Protein

*= More

FAT

  • Keto//OS
  • Keto Kreme

KETONE SUPPLEMENTS PHASE II

  • Almond Flour C, P*
  • Coconut Flour C*, F*
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SERVING SIZE:

10-20+ grams protein per meal women 15-25+ grams protein per meal for men Eat more protein if you have more lean mass

  • r are exercising more.

Weigh it: 2-5 ounces per meal (about the size of a deck of cards)

PROTEIN – MODERATE SERVING

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Net Carbs = Total Carbs – Fiber

Net Carbs for Coconut Mana: 3-2=1

NET CARBS

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PROTEIN – MODERATE SERVING

  • Other Nuts and Seeds (Almonds, Brazil)
  • Hemp Seed Protein Powder

HIGHER FAT / MID [LOW CARB] PROTEIN

VEGAN

  • Hemp Seeds
  • Hemp Protein
  • Tofu (Organic and Sprouted if possible)

HIGHER FAT / LOW CARB PROTEIN

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PROTEIN – MODERATE SERVING

VEGAN

  • Arbonne or JuicePlus Protein (use a 1/2

serving)

  • Tempeh (organic) (4 ounces)

HIGHER FAT / [MID] CARB PROTEIN

  • DFH Protein or PaleoMeal DF Protein Powder
  • Pumpkin Seed Protein
  • Large amounts of low carb veggies (5 cups or more)

LOW FAT / [LOW CARB] PROTEIN

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PROTEIN – MODERATE SERVING

  • Anchovies
  • Atlantic Mackerel
  • Eel
  • Herring
  • Salmon
  • Sardines
  • Squid
  • Tuna (limit b/c of mercury)

FISH & SEAFOOD (WILD)

HIGHER FAT WILD FISH

  • Haddock
  • Petrale Sole
  • Summer Flounder
  • Trout

MID-LOW FAT WILD FISH

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PROTEIN – MODERATE SERVING

FISH & SEAFOOD (WILD)

  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp

LOW FAT WILD FISH

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PROTEIN – MODERATE SERVING

  • Dark Meat Chicken / Turkey
  • Duck
  • Egg Yolks
  • Goose
  • Beef

LAND ANIMALS (GRASS FED, PASTURED, FREE RANGE, ORGANIC)

HIGHER FAT MID-FAT

  • Eggs
  • Lamb
  • Lower Fat Beef
  • Organ Meets (especially Beef

Liver)

  • Bison
  • Pork Tenderloin or Loin Chops

(Pastured) - Limit no more than 1x per week

  • White Meat Chicken / Turkey

LOWER FAT

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SERVING SIZE:

Use net carbs Eat unlimited low net carb veggies (green with meals) 1/2 cup or less: Moderate – Low Net Carbs per day 1/4 cup or less: Higher – Low Net Carbs per day

CARBS

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CARBS

  • Asparagus
  • Bok Choy
  • Broccoli Rabe
  • Broccoli
  • Cabbage: Red, Green, Savoy
  • Cauliflower
  • Celery
  • Chicory
  • Chives
  • Cucumber
  • Dill Pickles
  • Eggplant - Raw**
  • Fennel
  • Fresh Herbs: Basil, Cilantro,

Dill, Parsley, Mint, Thyme, etc.

  • Garlic (<3 cloves)
  • Lemons - 1 / 3 TBLS
  • Limes - 1 / 3 TBLS
  • Nopals (cactus)
  • Olives*
  • Peppers: Jalapeno
  • Radishes
  • Salad Greens, Lettuces and

Leafy Greens: (Arugula, Beet Greens, Butter Leaf, Collard Greens, Dandelion, Endive, Iceberg, Kale, Mustard Greens, Radicchio, Romaine, Spinach, Swiss Chard, Turnip Greens)

  • Seaweed (Kombu, Nori,

Wakame, etc.)

  • Sprouts: Alfalfa, Bean, Broccoli
  • Squash: Summer Squash
  • Turnips - Raw**
  • Zucchini

LOW NET CARB PRODUCE

* = Has Fat ** = Reduce serving to ½ cup when cooked

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CARBS

LOW NET CARB PRODUCE

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CARBS

  • Artichoke Hearts: 4 per serving
  • Artichoke whole: 1/2 small
  • Avocado*
  • Bamboo Shoots
  • Beans - Green, Yellow waxed
  • Brussels Sprouts
  • Carrots
  • Cranberries
  • Eggplant- Cooked
  • Jicama
  • Mushrooms: Shitake, White,

Brown, Button, Portobello etc. **

  • Okra
  • Onions
  • Peppers: Bell Peppers (Green,

Yellow, or Orange)

  • Raspberries
  • Sauerkraut
  • Scallions or Green Onions
  • Snow Peas
  • Squash: Spaghetti Squash
  • Strawberries
  • Tomatoes or Tomatillos
  • Turnips – Cooked

[MODERATE] LOW NET CARB PRODUCE

Serving Size < ½ cup * = Has Fat ** = Reduce serving when cooked

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CARBS

  • Beets
  • Blackberries
  • Leeks
  • Parsnips
  • Peas
  • Pumpkin – Canned
  • Rutabaga
  • Squash: Butternut
  • Water Chestnuts

[HIGHER] LOW NET CARB PRODUCE

Serving size <1/4 cup

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CARBS

  • Beans (adzuki, black, cannellini, garbanzo,

pinto, etc.)

  • Rice (Brown, Jasmine, White)
  • Sweet potatoes
  • Other potatoes (white, red, russet, etc)

ADDITIONAL SLOW CARBS FOR CARB CYCLING

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STAGE 1: Drink three quarters to your full body weight in ounces of liquid. STAGE 2: Drink at least half your body weight in ounces

  • f liquid.

DRINKS

Keto Adapted Becoming Keto Adapted

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DRINKS

  • Alkaline Broth / Vegetable Broth
  • Bone Broth
  • Bullion
  • C+ BioFizz (DFH)
  • Coffee (organic)
  • Dandy Blend
  • Kevita
  • Lemon
  • Lime
  • Miso (if soy tolerant)
  • PaleoGreens (DFH)
  • Sparkling water
  • Stevia flavored drops or powders to mix with Sparkling water to

make "sodas." (e.g. Chocolate, Cola, Root Beer)

  • Teechino
  • Teas (organic)
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PANTRY

  • Brag Liquid Aminos
  • Cacao Powder (organic)
  • Coconut Aminos
  • Dried Herbs and Spices
  • Extracts (no alcohol or sugar):

vanilla, almond, strawberry, etc.

  • Hot sauces (watch sugar, limit if

yeast sensitive)

  • Mustard (watch sugar, limit if yeast

sensitive)

  • Nutritional Yeast

*= Has Carbs in it. Limit to one serving

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PANTRY

  • Salsas and Pico de Gallo (read ingredients for no

sugar)*

  • Spaghetti Sauce - low carb - look for 4 net carbs for

1/2 cup (e.g., Mezzetta Marinara)*

  • Tamari - Gluten Free
  • Vinegar (coconut, organic apple cider)

*= Has Carbs in it. Limit to one serving

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PANTRY

  • Chicory Root
  • Erythritol
  • Inulin
  • Monk Fruit or Lo Han Guo
  • Stevia – alcohol free
  • Xylitol (birch tree, not corn)*

*= Has Carbs in it. Limit to one serving

SWEETENERS

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PANTRY

  • Electrolyte Synergy
  • PaleoGreens
  • Juice Plus
  • Magnesium Citrate
  • K+Potassium
  • Keto//OS
  • Keto//Kreme

Go to www.vitalitiwellness.dfhealthestore.com Discount code: tisum20

RECOMMENDED SUPPLEMENTS

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  • 1-3 cups water (more water = more thin and more volume)
  • 2 TBLS Coconut Milk (full fat)
  • ¼ Avocado
  • 4 Handfuls organic Spinach
  • 10-25 grams of Designs for Health PurePea Chocolate Protein

Powder

  • 2 tsp PaleoFiber
  • 1 tsp PaleoGreens - mint
  • 1 packet CocoVia
  • 1-3 drops liquid Stevia
  • ½ tsp Erythritol (or 1 Truvia)
  • Ice to taste (1-2 cups: more ice = more volume and thicker)

Put your ingredients in the blender with liquids first, then solids, then powders last ice. Blend until frothy!

Keto Cleanse Smoothie - Popeye Keto Ice Cream

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Ti’s Keto Cleanse Recipes in Pinterest

Visit: https://www.pinterest.com/ticaudron/

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Keto Cleanse Drinks:

https://www.pinterest.com/ticaudron/keto- cleanse-drinks/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Breakfast Recipes:

https://www.pinterest.com/ticaudron/keto-cleanse- breakfast/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Lunches:

https://www.pinterest.com/ticaudron/keto- cleanse-lunches/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Dinners:

https://www.pinterest.com/ticaudron/keto- cleanse-dinners/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Salads:

https://www.pinterest.com/ticaudron/keto- cleanse-salads/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Dressings and Sauces:

https://www.pinterest.com/ticaudron/keto- cleanse-dressings-sauces-dips/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Veggies:

https://www.pinterest.com/ticaudron/keto- cleanse-veggies/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Soup:

https://www.pinterest.com/ticaudron/soup/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Fat Bombs:

https://www.pinterest.com/ticaudron/keto- cleanse-fat-bombs/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto Cleanse Dessert:

https://www.pinterest.com/ticaudron/keto- cleanse-dessert/

Ti’s Keto Cleanse Recipes in Pinterest

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Keto On Going Recipes (Post Cleanse):

https://www.pinterest.com/ticaudron/keto-on- going/

Ti’s Post Keto Cleanse Recipes in Pinterest