Three of the daily food lists below are Keto: 20 grams or less of carbohydrate per day. To keep total carbs below 20 grams per day, I choose non starchy vegetables that grow above the ground. The table below lists the vegetables I use and their carbohydrate counts. Click the image to make it larger.
The images below show one day ketogenic meal plans. Note that you can substitute other protein sources like chicken, fish, or tofu for the beef and bacon on the plan. Scroll down to find the complete food list and shopping guide. As always, check with your doctor before changing your diet.
Free Three Day Sugar Detox Shopping List For You!
When I was hosting health and fitness challenges at Gordon Studio, this is the shopping guide I would give each participant. The simple Whole Foods here are easy to find and so satisfying.
I like to get the fresh vegetables and fruits at the farmer’s market. At the grocery store, you will notice that most of the items here are found on the outside aisles. The most important tip is to drink some broth if you feel tired and irritable during the detox. Drink water too as the plan has a diuretic effect.
May you find the way of eating that brings you health and happiness!
The Three Day Sugar Strike Shopping List
No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!
1. In The Produce Aisle
Eat a variety of non-starchy vegetables
Salad Greens (lettuce, spinach, cabbage)
Other Leafy Greens (Swiss chard or other chard, collard greens, kale, bok choy)
Herbs (basil, parsley, cilantro)
Other salad vegetables (radishes, sprouts, cucumbers, tomatoes)
Other green vegetables (avocado, asparagus, broccoli, green beans, Brussels sprouts, okra, also cauliflower)
Other non-starchy vegetables (peppers, green onions, eggplant, artichokes, mushrooms)
2.Meat, Poultry, Fish, Seafood, Eggs
Do your best to stick to unprocessed organic meats that you prepare yourself. Eggs are extremely nutritious, especially local free-range eggs.
Beef: All cuts, especially grass fed. The recent studies which have connected red meat with poor health outcomes have used conventionally raised beef which is fed grains and corn. Grass fed organic ground beef has come way down in price, and other cuts can ordered from www.grasslandbeef.com. It may be wise to limit your consumption of conventionally raised and processed beef and pork.
Pork
Poultry
Fish
Shellfish
I do use the wild salmon that comes in a can or a pouch to get in my omega 3 rich fish at a lower price. I have definitely experienced sticker shock at the price of fresh wild caught fish.
3. Dairy Case
Cream, butter, full-fat cottage cheese , sour cream, cheeses, ricotta, full fat yogurt with no sugar added, including Greek yogurt. You can even make dessert on the Three Day Sugar Strike by mixing 1/2 cup of full fat yogurt with 1oz. chopped raw walnuts or almonds with a few drops of liquid stevia, and a sprinkle of pure cinnamon. Once again, look for organic dairy. Remember total dairy= i cup a day on the Sugar Strike due to the lactose content of dairy foods other than heavy cream.
4.Fats and Oils
Note that some of these are high in saturated fats (butter, coconut oil). My experience and research shows that saturated fats are actually beneficial in the context of a low carb diet. Avoid oils which are high in omega-6 fats (soy, corn, most safflower and sunflower). Partially hydrogenated oils should always be avoided.
Butter (From grass fed cows like Kerrygold Butter)
Coconut oil (Organic)
Organic Extra Virgin Olive Oil. I also recommend local olive oil if it is available. Many times local oils won’t be certified organic because of the expense of certification. I adore lemon infused olive oil for home-made salad dressing and mayonnaise.
When I cook chicken, steaks, or pork chops on the stove I use a mixture of butter and olive oil in the pan.
Other oils in small amounts as flavoring (sesame and nut oils)
Other high-fat foods: nuts, avocados, and cream.
A note on nuts and avocado on the Sugar Strike- 1 to 2 oz of nuts today, and one avocado per day due to their higher carb content, and calorie density.
Frozen Foods
It’s a good idea to have frozen meats, fish, and vegetables on hand. Don’t forget to thaw your meat in the refrigerator, or in a sink of cool water in time to cook it!
Canned Goods
Canned versions of the above vegetables, also olives.
Nuts and Seeds
Most nuts and seeds will return to your menu after the Three Day Sugar Strike. As above 1-2 oz of raw organic almonds or walnuts per day are fine.
Condiments
Mustard, full-fat mayo (Not made with soybean oil!), salsa, pesto, dill pickle, sugar free relish, hot sauce. Braggs Organic vinegar, or any vinegar without added sugar.
Other:
Unsweetened almond or Coconut milk
Unsweetened coconut flakes
Unsweetened chocolate and cocoa powder .
5.In the Spice Aisle:
Look for interesting organic spice mixes. I use curries, ginger, cumin, iodized sea salt, cinnamon, turmeric, vanilla, etc. to add interest and variety.
Remember: No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!
Drink plenty of water- with a squeeze of lemon or lime if you like. Coffee with cream in moderation.
That’s the plan! Combine this with movement you enjoy and let me know how it goes.
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