- Have three meals per day (breakfast, lunch, dinner).
- Each meal must consist of a portion of protein, a portion of healthy carbohydrates (starch-free vegetables) and fat.
- Drink a minimum 2 litres of water per day.
- Avoid all sugar and high starch food items.
- Carbohydrate content should be a maximum of 5g based on a 100g serving (check nutritional information on the package).
Food you can eat and drink
Veal, Poultry, Beef, Pork, Lamb, Fish, Eggs, Mutton, Sprouts, Soy Products*, very low amounts of Dairy Products*. * carbohydrate content should be a maximum of 5g based on a 100g serving
All starch-free vegetables. See list below which vegetables you can’t eat.
Omega 3/6 oil (best: Udos Choice Ultimate Oil Blend) – not usable for frying. Guideline for how much of Udo’s oil blend to use: ca. 15ml per 25kg bodyweight per day, for example if your weight is 75kg you use 45ml Udo’s oil per day. If you are an athlete it is ca. 28ml per day and per 25kg bodyweight.
Good (virgin cold pressed) oils e.g. olive oil. Unsalted butter. Cream. Coconut oil.
Olives (carbohydrate content max 5g based on 100g).
Recommendations: Udos Choice Oil, a carefully blended mix of the finest organic Omega 3, 6 and 9 varieties of Essential Fatty Acids, is a premium-quality healthy oil with a pleasant, light nutty flavour. I purchase Udos Choice Oil online at Bodykind.
If you live in Germany you can also get the Balance 3 Speiseöl from Egle. Wherever you live, you will be able to find an Omega 3/6 oil in your local health food shop.
Chili and lots of Turmeric to activate the immune system and metabolism.
Herbs, fresh or dry (please avoid premixed seasonings)
Stevia (a natural sweetener).
Water (minimum 2 litres per day), coffee, tea, herbal tea (preferable Ginger tea).
All spirits that contain no added sugar are permitted. These are Brandy, Cognac, Schnaps, Gin, Rum, Tequila, Vodka and Whisky. Also ok are dry red wine and a light beer like Pils, Lager and the alcohol free beer. Alcohol consumption should be kept to a minimum and should be consumed within reason.
All the “sweet” ideas can be seasoned with cinnamon or Stevia or flavours.
- a small portion of raspberries – frozen or hot
- whipped cream
- coconut milk or cream
- carrot cake, instead of flour and sugar use grinded walnuts (less as 5% carb content) and Stevia, baking longer and at max 150 degree
- pancake made of grinded carrots (and a courgette) and an egg(s)
- slices of red pepper with slices of goats/sheeps cheese
I order my Stevia supply online at Stevia-Trade, but you can also find it at Amazon.
There are lots of websites with low-carb recipes, you only have to adjust some of the ingredients.
What you CAN’T eat or drink
- Vegetables high in starch: Potatoes, Sweet Potatoes, Parsnips, Cooked carrots (but raw carrots are permitted), Beetroot, Peas, Sweetcorn, Brussels Sprouts.
- All legume products e.g. Lentils, Beans, Kidney Beans (too high in carbohydrates).
- Rice (too high in carbohydrates).
- Fruits and Fruit Juices (contain glucose and fructose).
- Grains e.g. Wheat, Rye, Millet, Corn, Spelt and Grain products e.g. Bread, Pasta (too high in carbohydrates).
- Vinegar and Lemon (too acidic).
- Alcohol: liquors, wine, heavy beer (all with sugar) and champagne (too acidic).
- Trans-fats such as margarine or the fat often used in fastfood restaurants.