by Catherine Best Gordon
1. Protein: 1 gram per pound of ideal bodyweight
2. Carbs: Up to your personal carbohydrate tolerance.
3. Fat: Enough to satisfy appetite. Reduce if fat/weight loss stalls.
Meat, Poultry, Eggs, Fish, Tofu
Vegetables that grow above the ground.
Low sugar Fruits: Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.
Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.
Other Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.
Bragg’s Apple Cider Vinegar, Lemon Juice, other sugar free vinegars, herbs and spices.
Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.
How many meals per day?
Level 1: 50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.
Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.
Level 3: 20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.
Tracking and Nutrition Facts: Fitday.com
Clink the link below for my complete eating plan: