Diet Chart For No carb

A no-carbohydrate diet (no-carb diet, zero carb diet) excludes dietary consumption of all carbohydrates (including dietary fiber) and suggests fat as the main source of energy with moderate amount of protein. A no-carbohydrate diet may be ketogenic, which means it causes the body to go into a state of ketosis, converting dietary fat and body fat into ketone bodies which are used as fuel to provide energy to the body, especially the brain. A no-carbohydrate diet may use mainly animal source foods and may include a high saturated fat intake. A no-carb diet is restricted in carbohydrates, like sugary foods, pasta, processed wheat products and bread. Instead, you eat the original form of the foods from which processed items are made, including protein, natural fats, vegetables and fruits.

Lower carb diets may be the best approach for improving body composition and biomarkers of health for obese, insulin resistant, and sedentary populations. I’ve consulted with a few corporate wellness programs that have used this strategy to collectively achieve thousands of pounds of weight loss, and even more importantly, dramatic improvements in biomarkers of health. The Caveman theme is simple to remember and relatively easy to apply, and thus it is a great educational tool for the complete beginner that doesn’t know (or care) much about nutrition. The improvement in food quality and nutrient density almost always improves diet numbers, leading to better blood sugar control, body composition, and biomarkers of health.

Do's:

1. Try to have three meals and two snacks in a day.
2. In the beggining, limit yourself to 20 grams of net carbs in a day, in which 12 to 15 grams should be from non-starchy vegetables.
3. Drink plenty of water each day -- this includes coffee and/or tea, chicken soup and/or broth, etc.

Don'ts:

1. Do not consume heavy carbohydrate foods like breads, pasta, macaroni, etc.
2. Consumptin of alcohol and alcoholic beverages should be avoided.
3. Never go more than 3-4 waking hours without having food.

1. Meat- Beef, lamb, pork, chicken
2. Fish: Salmon, trout, haddock
3. Eggs: Omega-3 enriched or pastured eggs are best.
4. Vegetables: Spinach, broccoli, cauliflower, carrots, mushrooms, peppers (capsicums), kale, spinach, green beans, Indian spinach, leeks and/or onions, tomatoes, brussel sprouts, avocado, cabbage, etc.
5. Fruits: Apples, oranges, pears, blueberries, strawberries.
6. Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
7. High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
8. Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil, flax seed oil, ustard oil, ghee etc.
9. Wine: Choose dry wines with no added sugar or carbs.