What to eat

Eating the below food will keep you low carb (usually less than 50g of carbs a day). Make sure you don’t limit your calories and always eat until you are full, (but not stuffed).

Veggies

Lots of above ground veggies like broccoli, cauliflower, zucchini, kale, spinach, lettuce, tomato, cabbage, cucumber, beans , capsicum, asparagus, olives etc.

Eat limited amounts of carb heavy veggies like carrots, squash, pumpkins, parsnips (OK to skip these entirely or try to have small amounts only)

Drizzle salads and veggies with olive oil and vinegar or lemon juice or sauté in butter.  Add salt, pepper, garlic, herbs for flavour

Eat Good Fats

avocados, olive oil, butter, coconut oil (no vegetable oils), olives, and a few low carb nuts like macadamia, brazil nuts or almonds (not peanuts or cashews)

Eat Protein

eggs, beef (full fat not lean), pork, bacon, lamb, and fatty fish like salmon or tuna in oil, chicken with skin on. If the meat is processed, check no sugar was used in processing or avoid.

 

Eat a few times a week (rather than daily)

Berries with full fat Greek unsweetened yoghurt. Other fruits are high in fructose/carbs so avoid or eat very limited amounts.

Very dark chocolate is OK (Lindt over 80% cocoa is a good one)

Cheese but go for non-processed types

Lentils including dahl

Dips with veggie sticks. Dips like spinach and cheese, olive dips, guacamole etc are fine (just make sure to check ingredients to ensure less than 10g of carbs per 100g and no added nasties)

 

What not to eat

No sugar and limit simple carbs

Don’t eat pasta, rice, bread, oats like muesli or porridge or any grains. I don’t care if it’s wholemeal or multigrain. None of it! Also no cakes, crackers, biscuits, potatoes, corn, starchy veggies and of course no sweets and NO SUGAR! No artificial sweeteners (latest research shows that they can also spike insulin)

No Processed foods

including sauces– most sauces, dressings etc contain sugar. Olive oil and vinegar or lemon and garlic are great dressings and marinades. Low carb soy is also fine but chilli sauce has heaps of sugar so make your own.   Rule of thumb, if it has more than 5 ingredients or you don’t recognise the ingredients on the label, don’t eat it!  If you must buy something with a label on it, ensure it is less than 10 g of carbs per 100g (less than 5g is best)

No vegetable oils or margarine or trans fat.

What to Drink (and not drink!)

Drink black coffee and tea including unsweetened herbal teas like peppermint and chamomile are fine. No milk (unless with a meal)

Lots of water and/or unsweetened plain sparkling or soda water.

Limited low carb alcoholic drinks are fine like dry red and white wine, champagne or straight dry spirits like vodka, gin, scotch etc (or mixed with soda and a dash of lemon). No beer, sweet drinks, tonic etc. Alcohol does usually kick you out of ketosis as the liver will metabolise alcohol as a priority over everything else so limit the amount you drink to one or 2 glasses at a time (or for faster results, give up the grog for awhile!)

No juice, cordial, sports drinks,  diet/artificially sweetened drinks or soft drinks

For a visual guide of what to eat visit www.dietdoctor.com/low-carb#advice

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The FastaWeigh plan and this website do not constitute medical advice. Please consult your doctor before fasting or substantially changing your diet if you have any underlying medical issues, take medications or have any health concerns. This includes but is not limited to diabetes, cardiovascular and heart conditions. Fasting is NOT recommended for children, pregnant or lactating women or for people with a history of eating disorders.