Tuesday, January 6, 2015

Low-Carb Life-Style Cheat Sheet








Low Carb Lifestyle Cheat Sheet
Do space your food choices throughout the day so you are eating 4-6 times a day.  For those that can’t start with low carbs every day; try it 4 times a week and your regular way 2-3 times a week; just do what you can do.
Key/What you can/can’t have:          
No --
Yes +
Moderation ~

Eat 100-150 grams of Carbs if you are already lean and have an active lifestyle
+ Exercise several times a week; whatever you can do:  Example, walk, yoga…
Eat 50-100 grams of Carbs if you are not very active with daily exercise. 
+  Drink 8 or more cups of water a day:  30 minutes prior to eating reduces appetite
Eat 20-50 grams of Carbs if you are a diabetic or are obese, or need to lose weight fast
+  Sleep 8 or more hours a night, whatever is right for you
+  Use Sea Salt, herbs/spice to your liking to season foods

+  Whole/unprocessed Foods
+ 
All the green vegetables you can stand
+ 
Meat, Fish/Seafood, Eggs
+ 
Dairy
+ 
Nuts
+
  Fruit
+  Healthy Fats/Oils:  Coconut, Olive, Butter, Lard, Tallow
~  Oats
~  Rice
~  Quinoa
--Added sugar
--Artificial Sweetener
--Soda Pop
--Processed foods