Getting Started Portion Guide

Moderate portion sizes:

• Meat or seafood: 3-4 oz
• Eggs: 2-3 whole eggs
• Cheese: 1 oz
• Full fat Greek yogurt: 1-1 ½ cup
• Cottage cheese: ½- ¾ cup

Vegetarian: Tofu: 6 oz, Tempeh: 3 oz, Seitan: 1.5 oz

Excess protein consumed is converted into sugar and spikes insulin (our fat storing hormone).

Meat / seafood portions approximate deck of cards or a (small) palm of a hand.

Beans are best avoided until 3rd visit.

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Mindfully to satiety (until visit 3):

• Oils, butter, aioli: 1-2 tbsp
• Heavy cream, sour cream, cream cheese: 1-2 tbsp
• Nut & seed butters (sugar free): 1-2 tbsp
• Nuts: 1 closed handful or Seeds: 1 tbsp
• Avocado: ½ small or ½ cup
• Coconut flakes: ¼ cup.
• Olives: 10

Fats stabilize blood sugars and promote fat burning.

Utilize fats to keep you feeling satiated, suppress hunger, and sweet cravings. If unsatisfied, it is best to choose an extra fat (or fatty protein) serving vs. another macronutrient.

Avoid “non” or “low fat” foods.

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Unlimited:

All green leafy vegetables (besides kale), celery, bok choy, raw mushrooms

Fill your plate in with freebies if desired.

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Roughly 2 cups total daily:

Asparagus, bell peppers, broccoli, Brussel sprouts, cabbage, cauliflower, cucumber, eggplant, green beans, jicama, kale, leeks, cooked mushrooms, okra, radishes, sauerkraut, snow peas, spaghetti and summer squash, tomatoes, turnips Limit: carrots and onions to ½ a cup 1-2 times a week

For a vegetable not listed, Google “carbs in 1 cup of __”. If less than or close to 10 grams of carbs per cup ok to have, if over, best to avoid.

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80-100 oz total fluids daily:

• Salty broth or bouillon: 1-2 cups daily
• Coffee and caffeinated tea: 1-2 cups daily
• Herbal tea: unlimited
• Unsweetened almond/coconut milk: 16 oz max • Diet soda: avoid or limit to 1 a day

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.

At least ½ your fluids should come from still or sparkling water. Salty broth also encouraged.

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Unlimited:

herbs and spices (fresh or dried), mustard, hot sauce, soy sauce, wasabi, 1 tbsp hummus, ketchup, mayo, balsamic vinegar 2 tbsp sour cream, 2 pickles, ¼ cup salsa

Read ingredients to insure all are truly sugar free and unsweetened.

Avoid:

• Starches and root veggies like corn, green peas, potatoes, and winter squash
• Grains and baked goods
• All forms of hidden and added sugars and sweets • All fruit (until 4th visit)

Many foods are labeled “sugar free” but that might not be the case. Read carbohydrate counts per serving and ingredients to avoid hidden sugars.

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Avoid:

All sweet beverages: soda pop, tonic, sweetened tea or coffee, juice

High-carb, high sugar alcohol: beer, sweet wine, and mixed drinks with added sugars

Use heavy cream or ½ & ½ in coffee or tea instead of milk.
Avoid sweet creamers; powdered sugar substitutes.

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