Low Carb Chef
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Getting Started
'Do an Inventory
'Low Carb Diet Rules
'Exercise Plan?
'Low Carb Pyramid
'Level One Foods
'Level Two Foods
'Level Three Foods
'Daily Routine

Tell Your Friends
'Business Card

Organizing Your Kitchen
'Shopping List
'Helpful Products
'Healthy Fats
'Kitchen Gadgets
'Other weight loss sites
'Super Foods
'Fibersure FAQ
'Carbquik Bake Mix
'
Insulin Resistance
'Book List: Learn to Lose
'Obesity Research
'Insulin Resistance
'Pre-Diabetes
'First Sign Diabetes
'Glycemic Index
'Cinnamon Helps Type 2       Diabetes WebMD

 

  
 
 

Level One Foods

The following foods can be eaten at any time. They are low carbohydrate or even no carbohydrate foods, with the exception of the high fiber cereal and Fibersure

Vegetables

* Little or no carbs
Food
Serving
Calories
Fat
Carbs
Fiber
GI
 
 
Artichoke hearts
1 1/2 oz
4
0
0
*
 
Asparagus
3 oz.
8
0
1
4
*
 
Beans, Yellow, Green
4 oz.
28
0
2
6
*
 
Bean sprouts
1/2 cup
12
0
0
0
*
 
Broccoli
1 cup
25
0
5
3
*
 
Brussels sprouts
1/2 cup
30
0.4
7
2
*
 
Cabbage
1/2 cup
17
0.3
3
2
*
 
Cauliflower
1 cup
28
0.6
6
4
*
 
Celery, diced
1 cup
19
0.2
4
2
*
 
Collard greens, boiled
1 cup
49
0.7
9
5
*
 
Cucumbers,sliced
1 cup
14
0.2
3
1
*
 
Eggplant,raw
1 cup
21
0.8
5
11
*
 
Garlic
1 tsp.
4
0.0
1
0
*
 
Green, yellow wax beans
1 cup
34
0.1
8
4
*
 
Kale, boiled
1 cup
50
2.0
6
0
*
 
Leeks
1/4 cup
8
2
0
0.1
*
 
Mushrooms
(all varieties)
1 cup
18
2
2
0
*
 
Okra, boiled
1/2 cup
26
0.1
6
2
*
 
Onion
1/2 cup
29
0.1
13
2
*
 
Peppers: green, yellow, red, orange,
1 cup
25
0.4
5
2
*
 
Snow pea pods
1 cup
67
0.4
11
4
*
 
Sour Kraut
1/2 cup
25
0
6
0.0
*
 
Spaghetti Squash
1 cup
42
0.4
10
2
*
 
Spinach
1 cup
22
0.1
4
0
*
 
Summer squash
1 cup
21
0.0
3
1
*
 
Tomato
1 cup
31
0.5
7
2
*
 
Turnips
1 cup
15
0.2
3
2
*
 
Water Chestnuts
1/2 cup
35
0.0
9
2
*
 
Zucchini
1 cup
16
0.5
3
1
*

Salad Vegetables

Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
 
*
  All lettuces
1 cup
7
0.1
1
1
*
  Alfalfa sprouts
1/2 cup
12
0
0
0
*
  Bok Choy
1 cup
12
0.2
2
2
*
  Celery
1 cup
19
0.2
4
2
*
  Cucumber
1 cup
14
0.2
3
1
*
  Endive
1/2 cup
4
0.1
1
1
*
  Fennel
1 cup
27
0.2
6
3
*
  Fresh herbs
2 Tbs.
1
0
0
0
*
  Mixed salad greens
1 cup
8
0.1
1
1
*
  Mushrooms
1/2 cup
9
0.1
0
0
*
  Radishes
1/2 cup
12
0.3
2
1
*
  Spinach (raw)
1 cup
7
0.1
1
1
*

Dairy
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  2 % Calorie Countdown Milk
8 ounce
glass
90
5g
3
0
  Fat free / Sugar Free yogurt
8 oz.
  Fat Free Sour Cream
8 oz.
100
0.0
19
0
  Fat Free Ricotta
1 cup
340
0
13
0
  Fat Free Cream Cheese
1/2 cup.
90
4
0
0
  Fat Free Cheeses
1 oz.
0
  Fat Free or Low Fat Mozzarella
1 oz.
0
  Fat Free or Low Fat Parmesan
1 oz.
0
  Fat Free or Low Fat Provolone
1 oz.
0

High Fiber Cereal
Food
Serving
Calories
Fat
Carbs
Fiber
GI
   
  Carbquik Baking Mix            
  Fiber One Cereal
1/4  cup
30
.5 g
12.5
7 gr
23
  Bran Buds with psyllium Cereal
1/4 cup
35
.5 g
12
6.5 gr
23

Fruit

Fruits and Effects of Glycemic Index

When can you introduce fruit : when close to goal weight, choose lowest GI fruits first, one at a time and add more until weight loss stops, then reduce fruit to resume weight loss. GI -- a number that says how much your blood sugar rises after you eat a food.
Food
Serving
Calories
Fat
Carbs
Fiber
GI
   
  Cranberries, raw
1/4 cup
12
0 g
3.5 g
1.25 g
14
  Lemon
1/2 lemon
8
0.1 g
2.5 g
1g
11
  Lime
1/2 lime
10
0.1g
3.5 g
1g
11
  Rhubarb
1/2 cup
13
0.11
3 g
2g
*
  Raspberries
1/2 cup
29
3
3 g
1g
*

LEAN PROTEIN
Bake, boil, broil, grill, poach, roast, steam, nonstick spray

Eggs
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Whole egg
1 x-large
86
5.8 g
1 g
0 g
*
  egg whites
3 Tbs.
25
0
1g
0g
*
  egg substitutes
1/4 cup
30
0
1g
0g
*

Legumes

Daily consumption should be limited from 1/3 to 1/2 cup beans daily. This is pretty hard, but you will kick in hunger pains if you eat too many. Beans are loaded with soluble fiber and do not significantly increase blood sugar if eaten in moderation. Make sure you use beans canned without sugary sauces. Beans should be rinsed and drained, then low carb sauces can be added for flavor.

Food
Serving
Calories
Fat
Carbs
Fiber
GI
  Adzuki Beans
1/2 cup
  Anisazi Beans
1/2 cup
  Baby Lima Beans
1/2 cup
91
1g
21g
7g
  Black beans
1/2 cup
114
0
21g
15g
  Black - eyed peas
1/2 cup
  Broad Beans
1/2 cup
  Butter Beans
1/2 cup
  Cannellini beans
1/2 cup
  Chickoas (grbanzos)
1/2 cup
143
0g
27g
11g
  Edamane
1/2 cup
100
3g
9g
4g
  Fava beans
1/2 cup
91
1g
32g
9g
  Great Northers Beans
1/2 cup
150
1g
28g
6.5g
  Kidney beans
1/2 cup
122
1g
20g
11g
  Lentils
1/2 cup
  Lima Beans
1/2 cup
95
0g
18g
6g
  Mung Beans
1/2 cup
  Navy Beans
1/2 cup
125
1g
24g
19g
  Pigeon benas
1/2 cup
  Pinto beans
1/2 cup
  Refried Beans
1/2 cup
  Soy Beans
1/2 cup
  Split peas
1/2 cup
  White beans
1/2 cup
125
1g
23g
5.5g

Soy Flour
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Soy flour
1/4 cup
100
4.5g
9 g
4 g
*

Chicken & Turkey
skinless, not breaded

Food*
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Poultry
3 oz.
140
1
0
0
*
  White meat, grilled
3 oz.
150
2
0
0
*
  Dark meat, thigh
1 3/4 oz.
113
2g
0
0
*
  Turkey breast
3 oz.
132
3
0
0
*
  Turkey, dark meat
3 oz.
146
1
0
0
*
  Turkey bacon
1 slice
25
4.4
2
1
*

Fish & Seafood
Non-breaded
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Fish
4 oz.
83
1
2
*
  Tuna or crab
water-packed canned
4 oz.
76
2
0
0
*
  Shrimp
1/2 cup
55
1
0
0
*
  Shellfish (clams)
3 oz.
126
1.7
4
0
*

Pork & Lamb

Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Tenderloin
3 oz.
147
5.1
0
0
*
  Pork Loin cutlets
3 oz.
147
5.1
0
0
*
  Extra lean ham
3 oz.
90
2
0
0
*
  Canadian bacon
3 oz.
133
1.5
0
0
*
  Bacon & Sausage
1 oz.
49
2
0
0
*

Beef

  • Beef should be eaten rarely for fastest weight loss results
  • Beef is 30% fat so limit to low fat and limit frequency
  • Trim all visible fat
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Beef round steak
  Beef tenderloin
  Beef flank
  London broil

Fats
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Macadamia Nut Oil
  Cold Pressed Extra Virgin Olive oil
  Flax Seed Oil
  Canola Oil
  Smart Balance Mayonnaise
  Smart Balance Trans fat Free Margarine
  Butter, use sparingly

Spices and Seasonings
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  All spices with no added sugar
  Broth, vegetable, chicken, or beef
  Extracts
(almond, vanilla, strawberry, lemon, peppermint, and others)
  Horseradish sauce
  I cant Believe It’s Not Butter! Spray
  Pepper (black, cayenne, red & white)
  Vinegar(s)
white, cider, balsamic, tarragon, malt
  Heinz One Carb Sugar Free Ketchup
  Maple Grove sugar Free pancake syrup
  Meijer sugar free pickle relish
  Vlasic sugar free pickles
  Franks Red Hot Sauce
  Other pepper sauces

Sweets and Desert Ingredients
Food
Serving
Calories
Fat
Carbs
Fiber
GI
         
   
  Hard Candies,
sugar free
  Chocolate powder,
no sugar added
  Cocoa powder,
baking type
  Fudgesicles,
no sugar added
  Gelatin, sugar free
  Gum, sugar Free
  Popsicles,
sugar-free
  Sugar Substitutes
0
  Splenda granular
0
  Splenda packets
0
  Cool Whip Free
1 Tbs.
15 cal
  Cool Whip Lite
1 Tbs.
20

Beverages
Food
Serving
Calories
Fat
Carbs
Fiber
GI
   
  Water: 8 per day
8oz glasses
0
0
0
0
0
  coffee
8 oz
0
0
0
0
0
  tea
8 oz
0
0
0
0
0
  Sugar Free soda
12 oz.
0
0
0
0
0
    Low Carb Recipes
'30 Days of Dinner Meals
'Quick Breakfasts
'Simple Lunches
'RV & Camp Cooking

Sauces
'Sauces
'Salad Dressings
'Marinades

Meats
'Poultry Recipes
'Fish Recipes
'Beef Recipes
'Pork Recipes

Vegetables
'Vegetable Recipes
'Soup & Bean Recipes
'Salads
'Phase One Bean Recipes

Desserts
'Fruit Recipes
'Desserts
'Bean Muffins, Quickbreads
'Cakes, Pies, Cookies
'Beverages
'Cinnamon
'
Holiday Menus
'Thanksgiving Menu
'Christmas Menu
'Easter Menu
'China Buffet Menu
'
               
'