Your Assignment

  1. Clear your pantry / fridge / counters of high-carbohydrate foods and stock up on low-carbohydrate alternatives
  2. Eat breakfast, lunch, and dinner and 1 or 2 optional snacks at mid–afternoon and/ or mid-morning daily. If interested in intermittent fasting, speak with your clinician about options
  3. Don’t eat fruit, grains, starches, or sugars (see list, page 12 – 13)
  4. Eat protein and keep servings of meat and seafood to 3 – 4 ounces (size of your palm or deck of cards) at lunch and dinner
  5. Eat healthy dietary fats to the point of satisfaction
  6. Eat as many vegetables from the “free” list as you wish and up to 2 cups from the “preferred” lists (see list, page 11)
  7. Drink 80 – 100 ounces of water per day, avoiding any beverages that contain carbohydrate
  8. Liberally salt your food and drink 1 – 2 cups of salty broth per day to replace lost sodium and prevent side effects that can happen when you change the composition of your diet
  9. Abstain from alcohol or drink alcohol in moderation (1 – 2 no- or low-carb drinks no more than 1 – 2 times per week), avoiding beer and sweetened mixed drinks entirely
  10. Have your fasting lab work completed in the next 1 to 2 days so that the results are ready to review with your clinician at your next visit