Low-Carb Diet Guidelines

It is important to point out that, for most people, the only foods that are NEVER allowed on a low-carbohydrate diet are those containing white flour and/or sugar (including honey). Although grains and breads are on the "Restricted" list, people who are on a weight-maintenance diet, non-obese diabetics, or those who can tolerate a few additional carbs and still lose weight, may eat a limited amount of grain products. The same applies to fruits. Most fruits are restricted, but some fruit (other than watermelons and bananas) is allowed as long as it does not produce weight gains.

The number of grams of carbohydrates allowed per day varies greatly with the individual. Some people need to keep their carb count to 20 grams or less per day to lose weight. Others may successfully lose weight on 50 or 60 grams per day. Non-obese diabetics may eat as much as 100 grams of complex carbs per day. But remember, just because you are allowed to eat 20 grams (or 50, or 60) of carbs per day doesn't mean that you can eat those in the form of sugar or starch. Make sure every gram of carbohydrate you eat is the healthier complex carbohydrates found in vegetables or whole grains. And be especially careful that your carbohydrates come from foods that have a low glycemic index.

A "Sugar-Free" Caution...
Just because a product is labeled as "sugar-free" does not mean it is safe for diabetics or for those on a low-carb diet. Sugar-free cake mixes, snack cakes, and cookies especially should be avoided because, even though they may not technically contain sugar, the starch that's in them will quickly convert to sugar before absorption into the bloodstream. Also, the "no sugar added" items like ice cream, pies, and some candies may be loaded with sugar and other carbs. The "no sugar added" label means only that the manufacturer did not add any extra sugar beyond what is naturally present. For more information, visit "Sugar Free Hoax."

A Note About Fiber...
Fiber is our friend! There are two types of dietary fiber: soluble and insoluble. Both are needed for good health. Soluble fiber tends to bind bile acids and glucose in the intestinal tract, thereby slowing their absorption. This results in lowered cholesterol and more stable blood glucose levels. Insoluble fiber is a bulking agent and is good at promoting regularity. It may also decrease the risk of developing colon cancer. Supplements of dietary fiber in the form of psyllium husks are advisable. It is also permissible to subtract the dietary fiber from the total carbohydrate value listed on food labels, as long as you are sure the fiber has not already been subtracted from the total. In most cases, it has not been.

What About Fat?
A low-carb diet is a high-fat diet. Eat enough fat to satisfy your hunger. However, all fats are not created equal. A new look at nutritional research indicates that saturated fat is not so bad for you after all, especially the type containing stearic acid (found in beef). Other good fats include coconut oil, olive oil, butter, lard, fish oil, tallow, palm kernal oil, peanut oil, and flaxseed oil. Fats to avoid include margarine, shortening, corn oil, safflower oil, soybean oil, and cottonseed oil as these oils are processed at high temperatures and may contain too many of the harmful trans fats.

When you're ready to begin your low-carbohydrate lifestyle, go to the Low-Carb Pavilion's Diet Plan page.

Allowed Foods

• Meat
  • Roast Beef
  • Bacon
  • Pork Chops
  • Steak
  • Hamburger
  • Prime Rib
  • Pot Roast
  • Tenderloin
  • Luncheon Meats (read label for carb info)
  • In fact, all meats (except liver)
• Eggs
• Poultry
• Fish
• Shellfish (Oysters have some carbs)
• Cheese (some restrictions)
• Low-starch green vegetables
  • Broccoli
  • Asparagus
  • Spinach
  • Mustard Greens
  • Salad Vegetables
  • Cauliflower
  • Green Beans
  • Brussels Sprouts
  • Celery
• Some fruits (in limited quantities; listed in order of preference)
  • Cherries (not maraschino) (1/2 cup)
  • Avocado (1/2)
  • Olives (6)
  • Strawberries (3 large)
  • Grapefruit (1/2)
  • Cranberries (1/2 cup)
  • Raspberries (1/2 cup)
• Butter
• Cream
• Most Nuts (especially macadamias)
• Soy Products (limited amounts)
• Low-Carb Snack Products
  • Pork Rinds
  • Atkins Advantage Bars
  • Low Glycemic Protein Bars
  • Darrell Lea Chocolate Bars
  • Other Low-Carb Bars
  • Low-Carb Protein Shakes

Restrict Consumption of These Foods

• Grains and Cereals
• Beans (except green beans)
• Brown Rice
• Lightly-Breaded Meats
• Starchy vegetables
  • Potatoes
  • Carrots
  • Peas
  • Corn
• Cashews
• Margarine or shortening (due to trans-fatty acids)
• Milk
• Most Fruits
  • Peach (1)
  • Grapes (1/2 cup)
  • Cantaloupe (1 cup cubed)
  • Pear (1/2)
  • Apple (1/2)
• Alcoholic Beverages

Eliminate These Foods Completely or Use VERY Sparingly

• Sugar or anything with sugar in it
  • Candy
  • Donuts
  • Cakes
  • Pastries
  • Fruit Juices
  • Regular Soft Drinks
• Honey
• Corn Syrup
• Anything containing white flour
  • White Bread
  • Rolls
  • Bagels
  • Batter Coated Meats
  • Gravy
• Pasta
• White Rice
• High-glycemic fruits
  • Watermelon
  • Bananas
  • Pineapple
  • Citrus Fruits
  • Raisins

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