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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
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Level One Shopping List |
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Salad Vegetables |
Need |
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| All lettuces |
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| Alfalfa sprouts |
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| Bok Choy |
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| Celery |
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| Cucumber |
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| Endive |
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| Fennel |
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| Fresh herbs |
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| Mixed salad greens |
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| Mushrooms |
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| Radishes |
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| Spinach (raw) |
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Dairy |
Need |
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| 2 % Calorie Countdown Milk |
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| Fat free / Sugar Free yogurt |
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| Fat Free Sour Cream |
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| Fat Free Ricotta |
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| Fat Free Cream Cheese |
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| Fat Free Cheeses |
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| Fat Free or Low Fat Mozzarella |
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| Fat Free or Low Fat Parmesan |
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| Fat Free or Low Fat Provolone |
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High Fiber Cereal |
Need |
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| Fiber One Cereal |
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| Bran Buds with psyllium Cereal |
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Fruit |
Need |
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| Cranberries, raw |
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| Lemon |
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| Lime |
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| Rhubarb |
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| Raspberries |
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Sweets and Desert Ingredients |
Need |
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Hard Candies,
sugar free |
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Chocolate powder,
no sugar added |
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Cocoa powder,
baking type |
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Fudgesicles,
no sugar added |
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| Gelatin, sugar free |
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| Gum, sugar Free |
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Popsicles,
sugar-free |
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| Sugar Substitutes |
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| Splenda granular |
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| Splenda packets |
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| Cool Whip Free |
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| Cool Whip Lite |
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Spices and Seasonings |
Need |
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| All spices with no added sugar |
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| Broth, vegetable, chicken, or beef |
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Extracts
(almond, vanilla, strawberry, lemon, peppermint, and others) |
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| Horseradish sauce |
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| I cant Believe It’s Not Butter! Spray |
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| Pepper (black, cayenne, red & white) |
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Vinegar(s)
white, cider, balsamic, tarragon, malt |
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| Heinz One Carb Sugar Free Ketchup |
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| Maple Grove sugar Free pancake syrup |
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| Meijer sugar free pickle relish |
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| Vlasic sugar free pickles |
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| Franks Red Hot Sauce |
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| Other pepper sauces |
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Nuts |
Need |
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| Almonds |
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| Cashews |
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| Macadamias |
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| Peanut Butter |
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| Peanuts |
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| Pecans |
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| Walnuts |
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| Cooked Vegetables |
Need |
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Artichoke hearts |
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| Asparagus |
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| Beans, Yellow, Green |
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| Bean sprouts |
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| Broccoli |
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| Brussels sprouts |
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| Cabbage |
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| Cauliflower |
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| Celery, diced |
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| Collard greens, boiled |
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| Cucumbers,sliced |
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| Eggplant,raw |
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| Garlic |
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| Green, yellow wax beans |
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| Kale, boiled |
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| Leeks |
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Mushrooms
(all varieties) |
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| Okra, boiled |
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| Onion |
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| Peppers: green, yellow, red, orange, |
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| Snow pea pods |
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| Sour Kraut |
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| Spaghetti Squash |
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| Spinach |
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| Summer squash |
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| Tomato |
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| Turnips |
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| Water Chestnuts |
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| Zucchini |
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Eggs |
Need |
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| Whole egg |
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| egg whites |
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| egg substitutes |
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Chicken & Turkey
skinless
not breaded |
Need |
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| Poultry |
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| White meat, grilled |
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| Dark meat, thigh |
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| Turkey breast |
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| Turkey, dark meat |
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| Turkey bacon |
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Fish & Seafood
Non-breaded |
Need |
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| Fish |
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Tuna or crab
water-packed canned |
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| Shrimp |
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| Shellfish (clams) |
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Pork & Lamb |
Need |
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| Tenderloin |
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| Pork Loin cutlets |
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| Extra lean ham |
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| Canadian bacon |
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Bacon & Sausage
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| Beef |
Need |
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| Beef round steak |
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| Beef tenderloin |
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| Beef flank |
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| London broil |
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Beverages |
Need |
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| Water: 8 per day |
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| coffee |
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| tea |
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| Crystal Lite |
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| Sugar Free soda |
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Fats |
Need |
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| Macadamia Nut Oil |
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| Cold Pressed Extra Virgin Olive oil |
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Flax Seed Oil
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| Canola Oil |
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| Smart Balance Mayonnaise |
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| Smart Balance Trans fat Free Margarine |
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| Butter, use sparingly |
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Level Two Shopping List |
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Cooked Vegetables |
Need |
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| Carrots |
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Popcorn,
air popped |
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Pumpkin puree
no sugar added |
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| Acorn Squash |
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| Butternut Squash |
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Sweet Potatoes
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Fruit |
Need |
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| Apples |
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| Blackberries |
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| Blueberries |
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Cranberries,dried
sweetened |
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| cranberries. raw |
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| Lemons |
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| Limes |
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| Strawberries |
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| Kiwi |
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| Mangoes |
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| Oranges |
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| Peaches |
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| Pears |
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| Plums |
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| Raspberries |
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| Cherries, raw, sour |
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| Grapefruit |
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Dairy |
Need |
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Yogurt,
nonfat flavored, artificially sweetened |
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Whole Grains |
Need |
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| King Arthur white whole wheat flour |
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| King Arthur Organic white whole wheat flour |
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Brownberry
Whole Wheat Double Fiber Bread |
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| South Beach 100% whole wheat tortilla |
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Vegetables & Legumes |
Need |
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| Barley |
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| Beans, pinto, black , etc. |
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| Black-eyed peas |
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| Carrots |
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| Black Soybeans |
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Grains |
Need |
| High fiber whole wheat pasta |
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| Old Fashioned Oatmeal (non instant) |
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Whole wheat muffins, bran
(sugar free, no raisins) |
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| Whole wheat Pita |
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| Popcorn |
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| Potato, small, sweet |
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| Rice brown |
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| Wild Rice |
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Level Three Foods
These foods may be added when you reach your goal weight. |
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Starches and Breads |
Need |
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Bagel, refined wheat
Whole Grain Bread
Whole Wheat Cookies
Cornflakes
Matzo
Rice cakes
Rice, white
Rolls, dinner |
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Miscellaneous |
Need |
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Honey
Sugar Free Ice Cream
Sugar Free Jam |
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Vegetables |
Need |
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Beets
Corn
White Potatoes
Fruit
Canned fruit, juice
packed
Pineapple
Raisins
Watermelon |
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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
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