VERY IMPORTANT : You must plan ahead otherwise its going to make it difficult to make the right choices.
the YBT Food list has two purposes.
1. Use this as a guide for making your grocery list .
2. also if you do not like one of the meals suggested meal in the YBT MEAL PLAN you can simply exchange the suggested foods for something else you like in the same nutrient category at the same portion size.
Even just a few different items from each food group can give you dozens of different combinations and recipes .
Protein is essential meaning " must have" for optimal health . We will list the best protein for meat eaters as well as the best sources for protein for Vegans.
these are carbs that have lots of calories and we have to be more careful with portion control
these are carbs that have very little calories so we can eat lots of them .
Healthy fats are essential for optimal health so don't fall for the low fat diet approach BUT even healthy fats should be eaten with some portion control in mind and most importantly the type of fat is of the utmost importance.
"Not all fats are created equal"
these are some of the most nutrient filled foods on the planet so you can eat pretty much have as much of these as you would like.... not only for the healthy benefits but to make your food taste better and add some variety.
The human body is 55-60 % water. being optimally hydrated can help your joints feel better assist in digestion , muscles , skin the list goes on and on.
Its very easy to drink too many calories and in many cases too much sugar. We will list some of your best options which will include of course water ( preferably filtered) Coffee , tea sparkling water ect. and yes even some of your better alcohol choices in the form of wine and other lower carb alcoholic beverages.
Rice ( try some Cauliflower Rice super low carb and its on the all you want to eat list !)
Flax Cereal ( makes a great substitute for Grits for my Southern friends )
Brussels sprouts Celery
Red pepper& Yellow pepper & Green pepper
Red cabbage & Green cabbage Lettuce
Cauliflower or Cauliflower Rice
NOTE : and any other Green leafy vegetable we may have listed.
Avocado and Avocado Oil
Mayonaise: I like the one made by Paleo Kitchen its very good and only made w/YBTapproved fats
Salad Dressing : Most Salad Dressings should be considered an Oil.
drink there very best quality of water you can find . Most tap water is filled with Chlorine , Fluoride and lots of other nasty stuff. Sure your Liver can do a pretty good job of filtering it out BUT our livers have enough work to do.
shoot for eight x 8 ounces glasses of water a day.
if your craving something carbonated some of the Natural Carbonated water s available can really hit the spot. Try with a twist of lime.
with or with out the caffeine try to get an Organic Coffee and if you go with a decaffeinated be sure it's been decaffeinated with the Swiss method that method does not use harsh chemicals during the processing.
if you need to sweeten use Stevia and if you use milk I like Coconut or Almond milk its lower carb but if you handle dairy go ahead and use it in moderation.
they are chock full of benefits just about any kind is fine Green , Black or Herbal Teas all have many benefits. if you need to sweeten use Stevia and if you use milk I like Coconut or Almond milk its lower carb but if you handle dairy go ahead and use it in moderatio
You have to make this one of your staples !!!! I have found this to be one of the very best ways to work more vegetables and fiber into my diet....I make one everyday I throw a bunch of veggies into a blender with some water and drink it down....You may consider poring it throw a strainer to get some of the pulp out to make it easier to get down or maybe you have a juicer at home ? either way just pick any veggies from the YBT Low Carb Veggies list . Try adding a little lemon or ginger maybe even a 1/4 of a beet if you think it would easier to drink to make it red in color if you can get past the green color or even a 1/2 an apple to sweeten it up
there are plenty of Low carb sodas not a huge fan of the ones sweetened with chemicals there is more and more research coming out on the negative effects they have long term. BUT there are a few Natural alternatives sweetened with Stevia you could check out one of them is called
When you are going low carb you can sometimes feel low energy some even call it the Low Carb Flu that you can get the first week or two when lowering your carb intake.
some of that can alleviated using a little sea salt or a good electrolyte mix.They mix easily in water. It will make it will make it much easier to get in your recommended water intake ( 64 ounces per day) .
This one that I use and recommend by THORNE .
Coconut , Almond or even Hemp milk make a good low carb Milk alternative they taste pretty good and can be drank straight or used in cooking as a Milk substitute or in a protein shake. Only about 35% of the populations have the enzymes to properly break down milk once the reach adulthood. Plus if you are looking to get lean Milk may not be the best alternative unless your are looking to gain weigh.
Lemonade is my son's favorite drink ! just squeeze some lemons or a Lemon concentrate w/o sugar add water and sweeten with Stevia.
use unsweetend organic raw Cocoa to get the most health benefits mix with a hot Milk alternative Coconut , Almond or Hemp and sweeten with Stevia.
Mix a High quality un-denatured Whey Protein Isolate ( processed at low heat to retain the all the health benefits with a Milk alternative Coconut, Almond or Hemp Milk.
This is the Whey Protein I use and recommend. Very low carb no sugar non-denatured whey protein isolate meaning .. its is better for folks that have allergies or low tolerance to milk and the fact it's non-denatured ( processed at a very low temperature) so still has all the immune building properties intact.
Most alcohol actually has more carbs then is marked on the label , but here are some of the better choices:
Try this one from Robb Wolff "The NorCal Margarita"
Make sure you use a 20 ounce glass: