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