There are only three food groups. They are called 'macronutrients' and they are Carbohydrates, Protein and Fats. For good nutritional health, we need specific daily combinations and portions of each of these.
GREEN LIST
Choose from this list as indicated. These foods are low in carbs, and unlikely to affect insulin levels significantly. Choose fresh, whole foods, and enjoy a wide variety every day. The rule of thumb is to choose veggies that grow above the ground, grass-fed animal protein, and Omega-3 fats.
Choose from this list as indicated. These foods are low in carbs, and unlikely to affect insulin levels significantly. Choose fresh, whole foods, and enjoy a wide variety every day. The rule of thumb is to choose veggies that grow above the ground, grass-fed animal protein, and Omega-3 fats.
Carbohydrates
Include freely at every meal Choose from this list freely. These foods are low in carbs, and unlikely to affect insulin levels significantly. Choose fresh, whole foods, and enjoy a wide variety every day. The rule of thumb is to choose veggies that grow above the ground.
Beverages
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Protein
1g per 1kg of lean body weight per day Choose grass fed where possible, as they will contain Omega-3 fats. Choose fattier cuts of meat, and aim for portions about the size and thickness of your palm. About 1/3 of your animal protein portion will be whole protein, and 1/3 is fat.. Do not exceed protein portions if you're aiming for insulin control.
Fats
60 - 100g per day in addition to fat in animal protein. Choose Omega-3 fats rather than Omega-6 fats. These are found in some fruits and nuts, and in the fat of grass-fed animal products. Use fats to support satiation, for cooking and for dressings. These foods support appetite control.
Combined foods Keep within Fat, Protein and Carbohydrate portion guidelines. These food contain part protein, part fat and often some carbs, so portion control is particularly important.
Sweeteners
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ORANGE LIST
If you are in perfect health, or not looking at body composition regulation, choose from this list freely. If you need to watch insulin levels, or would like to release some body fat, choose sparingly, and only occasionally. Carbohydrates < 25g net carbs per day
* Permitted by some LCHF authorities SPECIAL OCCASIONS Choose from this list at your own discretion. These foods will tend to prohibit weight management, and an excess will either affect health, or their effects are variable. Choose sparingly and exercise discretion.
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RED LIST
These foods are either too high in carbohydrates to choose for a healthy LCHF lifestyle, or cause inflammation or gastric upsets in the majority of humans. They are to be avoided whenever possible. Carbohydrates None
Proteins None
Fats None
Other None
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