Here is a simple way to plan your low sugar, low carbohydrate meals.
First, establish how much of each macro-nutrient you will eat.
- Protein: 1 gram of protein for each pound of your goal body weight per day. Note: This is an upper limit, and it comes from the high protein tradition of body builders and athletes. This is the amount of protein I have consumed when the goal is to lose fat and gain, or at least retain, muscle.
- Carbohydrates up to your personal level of carbohydrate tolerance. Level One: 50 grams per day. Level Two 30 grams maximum per day Level Three: 20 grams of carbohydrate per day maximum (Ketogenic.)
- Fat: Enough to get satisfied.
Food List:
Meat, Poultry, Eggs, Fish, Tofu,
Vegetables that grow above the ground.
Low sugar Fruits:
Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.
Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.Other
Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.
Condiments:
Bragg’s ACV, Lemon Juice, vinegar, herbs and spices.
Extras:
Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.
How many meals per day?
Level 1:
50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.
Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.
Level 3:
20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.
See the charts below for food choices.
I have been using these food choices for almost 13 years now. This truly is a sustainable approach, especially when you keep listening to your body. E-mail me: catherine@sugarfreedom.com if you have any questions or concerns, and as always:
Be happy, healthy, and eat for yourself.