YES…is made from real food
NO…is not “no carb”
NO…is not high protein
NO…does not require calorie counting! (you will be eating a low calorie diet)
NO…does not require journaling (but you can)
What do your daily targets look like:
- Your total daily carbohydrate goal is between 50-130 grams.
Note: This is a measure of total carbohydrate and not net carbs. - Your total daily protein goal is calculated according to ideal body weight. Roughly 75-100 grams. see Got Protein
Remember No GPS! Grains, Potatoes, or Sugar!
Patient Instructions
(by Dr. Sarah Hallberg)
Fill in with fat until you are no longer hungry. There is no specific fat goal. If you are getting hungry before a meal or need additional snacks, make sure to go back and see if you had enough fat before the meal. Make changes accordingly.
You need to get 5 servings of non-starchy vegetables a day. A serving is ½ cup cooked or 1 cup raw. Rule: NEVER eat a veggie without fat (dipping, sauce, cook…or on the side)
Weigh and measure everything for the first 2 weeks. This will help you in the long term to have a sense of how much you are eating (use MyFitnessPal or other app)
You may not find a label on the food (some whole foods don’t come with labels!). You can look up the information on calorieking.com
Other instructions your doctor may include:
Consume X mg of sodium per day (pickles/pickle juice or broth/bouillon)
Check your blood sugar X times per day (notify the office if abnormal)
Check your blood pressure at home.
Stay away from sweeteners for the first 2 weeks.
Take Vitamin D (multi-vitamin is not needed if eating enough non-starchy veggies)
Take Slow-Mg Magnesium Oxide.
Ideas to increase fat consumption
Remember, fat is not a free food! Eat only enough to keep you full.
Any fat that is a whole food source of fat is a good choice (Not processed oils). Here are some examples and how you might incorporate them into your day.
some Heavy whipping cream
– Put in coffee, beware of this getting out of hand.
It tastes good but you can easily consume more than it takes to make you full. We suggest that you measure.
– Whip into a great dessert—see websites below for recipe ideas!
– Use in casseroles
– Make sauce for veggies or meat
some Butter
– Makes veggies amazing!
– Use in a sauce
– Use to pan fry different foods
Coconut oil
– Use for cooking
– Use to make chocolate desserts (also consider coconut full fat milk)
Olive oil
– Use in addition or in place of your
favorite salad dressing
– Use to make sauces
Avocados
– Snacks
– Salad additions
– Guacamole with veggies to dip
– Breakfast with eggs—try cutting in half, putting an egg in center (yes eggs!)
some Cream cheese
– Great with natural deli meat—try adding a pickle slice
– Use in casseroles
– Put on veggies
– Use in desserts
little Sour cream
– Dip
– Add to guacamole to make it less expensive
– Desserts
– Easiest veggie side or main dish is to mix any veggie of your choice with sour cream and shredded cheese in a 1:1 ratio and bake—everyone will love this!
some Fatty nuts
– Macadamia
– Brazil
– Hazelnuts
Non-starchy veggie options
– Artichoke
– Asparagus
– Baby corn
– Bamboo shoots
– Beans (green, wax, Italian)
– Brussels sprouts
– Broccoli
– Cabbage (green, bok choy, Chinese)
– Cauliflower
– Celery
– Coleslaw (packaged, no dressing)
– Cucumber
– Eggplant
– Greens (collard, kale, mustard, turnip)
– Jicama
– Leeks
– Mushrooms
– Okra
– Onions
– Pea pods
– Peppers
– Radishes
– Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
– Sprouts
– Squash (cushaw, summer, crookneck, spaghetti, zucchini)
– Sugar snap peas
– Swiss chard
– Tomato (really a fruit)
– Turnips
– Water chestnuts
Snack Ideas
– Olives
– Crackers made of just cheese (homemade or can be found in most grocery stores)
– Nuts—watch the type and portion!
– Dark chocolate—try with a little peanut butter, divine!
– Cheese
– Veggies and dip
– Veggies and cream cheese
– Cream cheese and natural deli meat rolls
– Seaweed
– Guacamole
Grocery Lists
Remember, it is OK to start with the foods you are already familiar with. However, try to venture into a new food once a week or every other week.
Low Carb/Keto Grocery Shopping
Keto Diet Grocery List
Pantry Shopping Lists
What to Buy for Keto at Aldi
Keto Snacks at Trader Joe’s
Trusted Recipe ideas and other resources:
ruled.me
alldayidreamaboutfood.com
virtahealth.com/blog
dietdoctor.com
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