Box Tracking Guidelines

1 oz any meat or cheese
1 egg (whole)
½ cup Greek yogurt (unsweetened)
¼ cup cottage cheese
3 oz tofu. 1 oz tempeh. ½ oz seitan
½ cup beans (avoid until 3 visit)

Limit 2-4 boxes per meal and stick to your proscribed daily box allotment.

Beware: excess protein can spike insulin (our fat storing hormone) just like carbs and sugar. Don’t forget to weigh your portions before consumption!

Page 6-7*

1 cup “preferred” vegetables

Asparagus, broccoli, cauliflower, bell peppers, Brussel sprouts, cucumber, cabbage, eggplant, green beans, jicama, kale, leeks, cooked mushrooms, okra, radishes, sauerkraut, snow peas, spaghetti and summer squash, tomatoes, turnips

If you are curious about a vegetable not listed, Google “carbs in 1 cup of __”. If less than or close to 10 grams of carbs per cup, track as one box per cup. If over, best to avoid.

Page 8-12*

½ cup berries (besides strawberries, 1 cup) ½ apple, nectarine, peach, orange, or pear 1 medium lemon, lime, tangerine, clementine

Avoid fruit for the first 3 weeks.

After visit 4, option to add 1-2 fruit boxes within allocated daily carb boxes.

Page 42*

½ small or ½ cup avocado
1 closed handful of nuts
¼ cup coconut flakes
1 tbsp of:

• Nut & seed butters (sugar free)
• Seeds (besides sunflower = ⅓ cup)
• Oils & butter
• Cream cheese & aioli
• 2 tbsp heavy cream

Fat consumption does not affect blood sugar or stimulate insulin. Instead, it helps promote fat burning while curbing hunger and cravings.

If necessary for satiety, it is better to have an extra fat box in lieu of exceeding protein and carb boxes.

Note: On a nutrition label, only track fat “boxes” when fat is the primary macronutrient.

Tip: Most liquid fats are a serving of 1 tbsp with the exception of heavy cream (2 tbsp)

Page 13-17*

Unlimited: leafy greens (besides kale), bok choy, celery, raw mushrooms, herbs, spices, mustard, hot sauce, wasabi

Limited but “free”:

• 10 olives
• 2 pickles (unsweetened)
• ¼ cup salsa
• 2 tbsp sour cream
• 1 tbsp (sugar free) dressing, hummus, ketchup, mayo, balsamic

You can “fill your plate” with leafy greens and no need to track them!

Please be mindful of those with limited serving sizes. Stop after one serving.

Page 9 & 18*

60-100 oz daily from:

Still or sparkling water

20-40 oz daily from:

• Broth or bouillon
• Herbal tea
• Unsweetened almond or coconut milk (16oz max daily)

Coffee or caffeinated tea (1-2 per day)
Diet soda (1 per day max, but best avoided)

At least 5 boxes of tracked fluid should be still or sparking water.

Track all drinks such as protein drinks, collagen, and bone broth off their nutrition labels to account for their macronutrients when monitoring your daily intake.

Alcohol: avoid for best results. Limit consumption to 1-2 times a week of 1-2 low carb drinks, I.e., spirits neat, on the rocks, or with club soda; dry wine; lite beer.

Page 22-24*