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

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 for satiation

FAT LOW NET CARB C = Has carbs P = Has Protein F = High in Fiber *= More Almond Milk C (unsweetened) • • Coconut Cream best - watch sugars and oils) • • • Coconut Manna C Animal Fat (Pasture Raised, Oils: Almond, Avocado, Coconut Coconut Milk C (full fat) • home rendered) (organic - refined and unrefined), • • Brazil Nuts C, P Duck Fat Flax, Hemp Seed, Grape Seed, Egg Yolks P (Pasture Raised • • Butter (Organic, Grass fed) or Macadamia Nut, MCT, Olive Organic Grass Fed Ghee (If no Hens) (Cold pressed, extra-virgin), • Dairy sensitivity) Fish Oil - Wild, no mercury (Oils, cont.) Pecan, Red Palm, • • Chocolate - 100% Cacao Only* Flax Seeds C, F*, P* Truffle, Walnut • • • Hazelnuts C, P Olives C, F* Cacao Butter • • • Chia Seeds C, F* Hemp Seed P* Pecans C, P • Chocolate – 100% Cacao Only C • • Macadamia Nuts C, P Walnuts C, P • • Cocoa Butter Mayonnaise (homemade MCT oil

FAT C = Has carbs P = Has Protein F = High in Fiber *= More [MODERATE] LOW NET CARB FATS Peanuts C, F, P * • • Almonds C, F, P* • • Nut or Seed Butters C, F, P (including Pine Nuts C, F, P • Pumpkin Seeds C, F, P* Almond Butter, Tahini, etc.) [HIGHER] LOW NET CARB • • Avocado C*, F*, P Hummus C*, F,* P* • • Cashews C*, F*, P Pistachios C*, F*, P* Coconut C*, F, P Shreds or • • Sesame Seeds C, F*, P* • C, F*, P* Pieces (dried and Sunflower Seeds unsweetened)

FAT C = Has carbs P = Has Protein F = High in Fiber *= More • KETONE Keto//OS • Keto Kreme SUPPLEMENTS • PHASE II Almond Flour C, P* • Coconut Flour C*, F*

PROTEIN – MODERATE SERVING 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 or are exercising more. Weigh it: 2-5 ounces per meal (about the size of a deck of cards)

NET CARBS Net Carbs = Total Carbs – Fiber Net Carbs for Coconut Mana: 3-2=1

PROTEIN – MODERATE SERVING VEGAN HIGHER FAT • Hemp Seeds • Hemp Protein / LOW CARB • Tofu (Organic and Sprouted if possible) PROTEIN HIGHER FAT / MID [LOW CARB] PROTEIN • Other Nuts and Seeds (Almonds, Brazil) • Hemp Seed Protein Powder

PROTEIN – MODERATE SERVING VEGAN • LOW FAT / DFH Protein or PaleoMeal DF Protein Powder • Pumpkin Seed Protein [LOW CARB] • Large amounts of low carb veggies (5 cups or more) PROTEIN • HIGHER FAT / Arbonne or JuicePlus Protein (use a 1/2 serving) [MID] CARB • Tempeh (organic) (4 ounces) PROTEIN

PROTEIN – MODERATE SERVING FISH & SEAFOOD (WILD) • • HIGHER FAT Anchovies Salmon • • Atlantic Mackerel Sardines WILD FISH • • Eel Squid • • Herring Tuna (limit b/c of mercury) • MID-LOW FAT Haddock • Petrale Sole WILD FISH • Summer Flounder • Trout

PROTEIN – MODERATE SERVING FISH & SEAFOOD (WILD) LOW FAT • • Crab Oysters • • Lobster Scallops WILD FISH • • Mussels Shrimp

PROTEIN – MODERATE SERVING LAND ANIMALS (GRASS FED, PASTURED, FREE RANGE, ORGANIC) • • HIGHER FAT Dark Meat Chicken / Turkey Goose • • Duck Beef • Egg Yolks • • MID-FAT Eggs Organ Meets (especially Beef • Lamb Liver) • Lower Fat Beef • LOWER FAT Bison 1x per week • • Pork Tenderloin or Loin Chops White Meat Chicken / Turkey (Pastured) - Limit no more than

CARBS 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 LOW NET CARB PRODUCE * = Has Fat ** = Reduce serving to ½ cup when cooked • • Asparagus Fennel Greens, Butter Leaf, Collard • • Bok Choy Fresh Herbs: Basil, Cilantro, Greens, Dandelion, Endive, • Broccoli Rabe Dill, Parsley, Mint, Thyme, etc. Iceberg, Kale, Mustard Greens, • • Broccoli Garlic (<3 cloves) Radicchio, Romaine, Spinach, • • Cabbage: Red, Green, Savoy Lemons - 1 / 3 TBLS Swiss Chard, Turnip Greens) • • • Cauliflower Limes - 1 / 3 TBLS Seaweed (Kombu, Nori, • • Celery Nopals (cactus) Wakame, etc.) • • • Chicory Olives* Sprouts: Alfalfa, Bean, Broccoli • • • Chives Peppers: Jalapeno Squash: Summer Squash • • • Cucumber Radishes Turnips - Raw** • • • Dill Pickles Salad Greens, Lettuces and Zucchini • Eggplant - Raw** Leafy Greens: (Arugula, Beet

CARBS LOW NET CARB PRODUCE

CARBS [MODERATE] LOW NET CARB PRODUCE Serving Size < ½ cup * = Has Fat ** = Reduce serving when cooked • • Artichoke Hearts: 4 per serving Okra • • Artichoke whole: 1/2 small Onions • • Avocado* Peppers: Bell Peppers (Green, • Bamboo Shoots Yellow, or Orange) • • Beans - Green, Yellow waxed Raspberries • • Brussels Sprouts Sauerkraut • • Carrots Scallions or Green Onions • • Cranberries Snow Peas • • Eggplant- Cooked Squash: Spaghetti Squash • • Jicama Strawberries • • Mushrooms: Shitake, White, Tomatoes or Tomatillos • Turnips – Cooked Brown, Button, Portobello etc. **

CARBS [HIGHER] LOW NET CARB PRODUCE Serving size <1/4 cup • Beets • Blackberries • Leeks • Parsnips • Peas • Pumpkin – Canned • Rutabaga • Squash: Butternut • Water Chestnuts

CARBS ADDITIONAL SLOW CARBS FOR CARB CYCLING • Beans (adzuki, black, cannellini, garbanzo, pinto, etc.) • Rice (Brown, Jasmine, White) • Sweet potatoes • Other potatoes (white, red, russet, etc)

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

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)

PANTRY *= Has Carbs in it. Limit to one serving • 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

PANTRY *= Has Carbs in it. Limit to one serving • 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)

PANTRY SWEETENERS *= Has Carbs in it. Limit to one serving • Chicory Root • Erythritol • Inulin • Monk Fruit or Lo Han Guo • Stevia – alcohol free • Xylitol (birch tree, not corn)*

PANTRY RECOMMENDED SUPPLEMENTS • Electrolyte Synergy • PaleoGreens • Juice Plus • Magnesium Citrate • K+Potassium • Keto//OS • Keto//Kreme Go to www.vitalitiwellness.dfhealthestore.com Discount code: tisum20

Keto Cleanse Smoothie - Popeye Keto Ice Cream ● 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!

Ti’s Keto Cleanse Recipes in Pinterest Visit: https://www.pinterest.com/ ticaudron /

Ti’s Keto Cleanse Recipes in Pinterest Keto Cleanse Drinks: https://www.pinterest.com/ticaudron/keto- cleanse-drinks/

Ti’s Keto Cleanse Recipes in Pinterest Keto Cleanse Breakfast Recipes: https://www.pinterest.com/ticaudron/keto-cleanse- breakfast/

Ti’s Keto Cleanse Recipes in Pinterest Keto Cleanse Lunches: https://www.pinterest.com/ticaudron/keto- cleanse-lunches/

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Ti’s Keto Cleanse Recipes in Pinterest Keto Cleanse Salads: https://www.pinterest.com/ticaudron/keto- cleanse-salads/

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Ti’s Keto Cleanse Recipes in Pinterest Keto Cleanse Soup: https://www.pinterest.com/ticaudron/soup/