Intro to Keto.pdf - Lifestyle Medicine Clinic Duke...

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L L i i f f e e s s t t y y l l e e M M e e d d i i c c i i n n e e C C l l i i n n i i c c D D u u k k e e U U n n i i v v e e r r s s i i t t y y M M e e d d i i c c a a l l C C e e n n t t e e r r "No Sugar, No Starch" Diet
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Getting Started This diet is about providing your body with the nutrition it needs Eliminating the food that your body does not require Nutritionally empty carbohydrates. For effective weight loss keep total grams of carbohydrate below 20. Your diet is to be made up exclusively of foods and beverages from the following pages If the food is packaged, check the label for carbohydrate count for your meal 2 grams or less for meat and dairy products, 5 grams or less for vegetables. All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.
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W W h h e e n n Y Y o o u u A A r r e e H H u u n n g g r r y y , , E E a a t t Y Y o o u u r r C C h h o o i i c c e e O O f f T T h h e e F F o o l l l l o o w w i i n n g g F F o o o o d d s s Meat Beef (including hamburger and steak) Pork, ham (unglazed), bacon, Lamb, veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label Carbohydrate count should be about 1 gram per serving (preferably organic and nitrate free). Poultry Chicken Turkey Duck Any other fowl Fish and Shellfish Any fish, including Tuna Salmon Catfish Bass Trout Shrimp Scallops Crab Lobster (Avoid farmed seafood, there are too many toxins in them). E Eg g g s s Whole eggs are permitted without restrictions
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