Dr. Eric Westman reveals his “page 4” keto diet list. If it isn’t on page 4, don’t eat it! Ketotica on The ABBA4LIFE News Network is proud to bring you this message! **********FULL PAGE 4 IN DESCRIPTION***********
“No Sugar, No Starch” Diet
List of Permitted Foods
This diet is focused on providing your body with the nutrition it needs (protein and fat), while minimizing foods that
your body does not need (carbohydrates). To be most effective, you will need to keep the dietary carbohydrate to
less than 20 grams per day. Your diet is to be made up exclusively of foods and beverages from this handout. It
doesn’t matter how the food is cooked. Food can be cooked in a microwave oven, baked, boiled, stir-fried, sautéed,
roasted, fried (with no flour, breading, or corn meal), or grilled.
When hungry, EAT AS MUCH AS YOU WANT OF THESE FOODS. (These foods have no carbs.)
– Meat: Beef (hamburger, etc), pork, ham, bacon, lamb, veal, sausage, pepperoni, hot dogs, or other meats.
– Poultry: Chicken, turkey, duck, or other fowl.
– Fish & Shellfish: Any fish including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster.
Eggs: Whole eggs are permitted without restrictions.
– Don’t avoid the fat. Oils and butter have no carbs.
You do not have to deliberately limit quantities, but you should stop eating when you feel full.
Salad greens and nonstarchy vegetables MUST BE EATEN EVERY DAY, but the amount is limited:
Leafy greens: _2_ cups a day. Includes: arugula, bok choy, cabbage (all varieties), chard, chives, endive,
greens (all varieties including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley,
spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf—you can eat it.)
Nonstarchy vegetables: 1 cup (measured uncooked) a day. Includes: artichokes, asparagus,
broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama,
leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts (bean & alfalfa) sugar snap
peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
If you do not have high blood pressure (hypertension) or heart failure, then use bouillon AS
NEEDED during the first few weeks of the diet to minimize headache or fatigue.
Bouillon: up to 2 times daily—as needed for sodium replenishment. Clear broth (consommé) is
strongly recommended. Unless we tell you that you need to restrict your salt intake, DO NOT USE LOW
FOODS THAT ARE ALLOWED IN LIMITED QUANTITIES:
(Check the labels to be sure there is not added carbohydrates.)
-Cheese: up to 4 ounces a day. Includes: hard, aged cheeses such as Swiss, cheddar, brie,
camembert, bleu, mozzarella, Gruyere, cream cheese, goat cheeses. Check the carbohydrate count.
-Cream: up to 2 tablespoonfuls a day. Includes whipping, heavy, light, or sour cream.
-Mayonnaise: up to 2 tablespoons a day.
-Olives (black or green): up to 6 a day.
-Avocado: up to 1/2 of a fruit a day.
-Lemon/lime juice: up to 2 teaspoonfuls a day.
-Soy sauces: up to 2 tablespoons a day.
Pickles, dill or sugar-free: up to 2 serving a day.
-Zero Carb Snacks: Sugar-free jello, pork rinds; pepperoni slices; ham, turkey, beef jerky, deviled eggs
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