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Natural Fats are Fine!
• Olive oil is very useful in cooking
and as a dressing for salads.
• Butter is tastier than margarine
and is better for you.
• Coconut oil is great for stir fries.
• Four essential vitamins A, D, E, and K
are only found in natural fats or oils.
• Be mindful of the amount if you are
aiming for weight loss. You want to
burn the fat on your belly, not the
fat you eat.
• Avoid processed fats such as
margarine, corn oil, and vegetable
oils. Beware "low fat" foods:
they often have extra sugar or
sweeteners added to make them
palatable.
• Full fat mayonnaise and pesto are
definitely fine!
Low-carb Beverages
• If you need some fizz, try seltzer
water with natural flavors and no
artificial sweeteners.
• Water, up to 2 liters per day, will
keep you hydrated.
• Drink coffee, tea, or herbal tea, but
do not add sugar to your drinks. You
may add cream to your coffee or tea.
• Most alcoholic drinks are full of
carbs, so be careful!
• The occasional serving of dry red
wine (cabernet sauvignon, merlot,
malbec, pinot noir), dry white wine
(sauvignon blanc, pinot grigio) or
spirits can be acceptable.
A Word on Snacks
• You will be eating a good amount of
protein at each meal, and, if you are
eating adequate meals, you should not
be hungry between meals.
• If you crave a snack between meals,
try to notice if you are hungry or
experiencing another emotion like
boredom.
• If you are truly hungry between meals,
have a small low-carb snack such as
a piece of cheese, hard boiled egg,
salami, unsalted nuts, or a low-carb
snack bar.
Eating lots of vegetables
with protein and healthy fats
leaves you properly full in a
way that lasts!
Tips for Eating Out
• Plan ahead — check menus online,
always remove bread from option
(sub in a bowl or bunless burger).
• Eliminate the starch: ban the bread
and potato; choose alternate sides.
• Add healthy fat. Get extra fresh
butter or olive oil for salad.
• Keep an eye on sauces and
condiments as many contain sugar.
• Choose drinks with care: choose
water and absolutely no "free refill"
sugary drinks!
• Rethink dessert — try a coffee or tea
with cream, or berries and cream.
