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.
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.
Bragg’s ACV, Lemon Juice, vinegar, herbs and spices.
Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.
How many meals per day?
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.
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: firstname.lastname@example.org if you have any questions or concerns, and as always:
Be happy, healthy, and eat for yourself.