Good to GO GREEN

 

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Green is an all you can eat list - you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g.

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It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. For weight loss do not go about 50g a day of carbs.

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Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with - bearing in mind that low carb means you eat foods higher in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

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PLEASE BE AWARE THAT TOMATOES  ARE HIGHER CARB THAN YOU THINK, IF YOUR WEIGHT OR BLOOD GLUCOSE IS NOT SHIFTING REDUCE THEM. THIS IS ALSO TRUE FOR DAIRY. REDUCE DAIRY INTAKE IF YOUR WEIGHT IT NOT GOING DOWN. USE OTHER DAIRY FREE FATS FROM THE LIST.

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FATS

Any rendered animal fat

Avocado oil

Butter

Cheese - firm, natural, full-fat, aged

cheeses (not processed)

Cottage Cheese

Cream

Full fat Greek Yoghurt - not Greek Style

Full-cream milk

Hard cheeses

Soft cheeses

Coconut oil

Duck fat

Ghee

Lard

Macadamia oil

Mayonnaise, full fat only (not from

seeds oils)

Olive oil

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FLAVOURINGS AND CONDIMENTS

All flavourings and condiments are okay,

provided they do not contain sugars and preservatives or vegetable (seed) oils.

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VEGETABLES

All leafy green vegetables

Artichoke hearts

Asparagus

Aubergines

Avocados

Broccoli

Brussel sprouts

Cabbage

Cauliflower

Celery

Courgettes

Leeks

Mushrooms

Olives

Onions

Peppers

Pumpkin

Radishes

Sauerkraut

Spring onions

Tomatoes

Any other vegetables grown above the

ground (not butternut though)

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ANIMAL PROTEIN (unless these have a rating, they

are all 0g/100g)

All eggs

All meats, poultry and game

All natural and cured meats (pancetta,

parma ham, coppa etc)

All natural and cured sausages

(salami, chorizo etc)

All offal

All seafood (except swordfish and

tilefish - high mercury content)

Broths

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NUTS AND SEEDS

Almonds

Flaxseeds (watch out for pre-ground

flaxseeds, they go rancid quickly)

Macadamia nuts

Pecan nuts

Pine nuts

Pumpkin seeds

Sunflower seeds

Walnuts

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SWEETENERS

Erythritol granules (best for baking)

Stevia powder (has a bitter after taste)

Xylitol granules (nice but too much will give you a stomach ache, poisonous to dogs)

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In the first four weeks of making changes please try and avoid all the sweetener alternatives, we’d like you to try cut your sugar addiction!

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A list of …. It’s not all bad news…. At Some Stage Orange Foods

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Orange list is made up of ingredients containing between 6g and 25g of carbs per 100g (6% - 25%).

Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavoring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.

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HERE AT NoFOMO Foods WE RECOMMEND YOU STAY AWAY FROM THIS LIST FOR THE FIRST 4 WEEKS. If you  want to get into ketosis and make sure you are under 50g total carbs for the day).

FRUITS

Apples 1.5

Bananas 1 small

Blackberries 3.5 C

Blueberries 1.5 C

Cherries (sweet) 1 C

Clementines 3

Figs 3 small

Gooseberries 1.5 C

Grapes (green) under 1 C

Guavas 2

Kiwi fruits 3

Litchis 18

Mangos, sliced, under 1 C

Nectarines 2

Oranges 2

Pawpaw 1

Peaches 2

Pears (Bartlett)

Pineapple, sliced, 1 C

Plums 4

Pomegranate ½

Prickly pears 4

Quinces 2

Raspberries 2 C

Strawberries 25

Watermelon 2 C

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NUTS

Cashews, raw, 6 T

Chestnuts, raw, 1 C

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VEGETABLES

Butternut 1.5 C

Carrots 5

Sweet potato 0.5 C

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SWEETENERS

Honey 1 t

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KEY

C = cups per day; T = tablespoons per day; t = teaspoons per day

g = grams per day

For example: 1.5 apples are all the carbs you can have off the orange

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A list of Step Away from these Foods – These harm your health….RED list

Red List will contain all the foods to avoid as they will be either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice). We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount.

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BAKED GOODS

All flours from grains - wheat flour,

cornflour, rye flour, barley flour, pea

flour, rice flour etc

All forms of bread

All grains - wheat, oats, barley, rye,

amaranth, quinoa, teff etc

Beans (dried)

"Breaded" or battered foods

Brans

Breakfast cereals, muesli, granola of any kind

Buckwheat

Cakes, biscuits, confectionary

Corn products - popcorn, polenta,

corn thins, maize

Couscous

Crackers, cracker breads

Millet

Pastas, noodles

Rice

 

FRUITS AND VEGETABLES

Fruit juice of any kind

Vegetable juices (other than homemade

with Green list vegetables)

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GENERAL

All fast food

All processed food

Any food with added sugar such as

glucose, dextrose etc (look at ingredients list, you'll be surprised)

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MEAT

All unfermented soya (vegetarian

"protein")

Meats cured with excessive sugar

Vienna sausages, luncheon meats

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STARCHY VEGETABLES

Beetroots

Legumes

Parsnips

Peanuts

Potatoes (regular)

Rice cakes

Sugarsnap peas

Sorghum

Spelt

Thickening agents such as gravy

powder, maize starch or stock cubes

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BEVERAGES

Beer, cider

Fizzy drinks (sodas) of any description

other than carbonated water

Lite, zero, diet drinks of any

description

Smoothies even ones that claim to be healthy

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DAIRY / DAIRY-RELATED

Cheese spreads, commercial spreads

Coffee creamers

Commercial almond milk

Condensed milk

Fat-free anything

Ice cream

Puddings

Reduced-fat cow's milk

Rice milk

Soy milk

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FATS

All seed oils (safflower, sunflower,

canola, rapeseed, grape-seed, cottonseed, corn)

Chocolate (except dark 70% plus)

Commercial sauces, marinades and

salad dressings

Hydrogenated or partially

hydrogenated oils including

margarine, vegetable oils, vegetable fats

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SWEETENERS

Agave anything

Artificial sweeteners (aspartame,

acusulfame K, saccharin, sucralose,

splenda)

Cordials

Dried fruit

Fructose

Honey (except for 1 tsp orange list)

Malt

Sugar

Sugared or commercially pickled

foods with sugar

Sweets

Syrups of any kind

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(Adapted from The Real Meal Revolution)