Most cheeses have less than a gram of carbohydrate per ounce, but make sure to check the labels. Be careful to count your vegetable carbohydrates as most of your carbs come from the veggies. You are allowed 3 to 4 ounces of low-carb cheese but no cottage cheese or other fresh cheese except for cream cheese.
Here is a list of permitted vegetables in approximate order of carbohydrate contents, starting with the lowest: Bean or alfalfa sprouts, greens such as lettuce, spinach, radicchio, and endives, herbs, celery, radishes, cabbage (or sauerkraut), mushrooms, avocado, cucumbers, asparagus, green and wax beans, broccoli, cauliflower, green, red, and jalapeno peppers, summer squash (including zucchini), green onions, leeks, brussels sprouts, snow peas, tomatoes, eggplant, artichoke hearts, onions, okra, spaghetti squash, carrots, turnips, water chestnuts, and pumpkins. Make sure to eat lots of cold-water fish such as salmon, sardines, herring, and mackerel in part because of their Omega-3 fatty acids.


Net carbs are the total carbohydrate intake minus the carbs contained in fiber, sugar alcohol, and glycerine.
If your vegetable serving contains 5 grams of carbs but 2 of those grams come from fiber, then only 3 grams of carbs actually count. Stir-fry those permitted vegetables in canola, grapeseed, or peanut oil, especially if they are cold-pressed. I don’t usually think of bacon and eggs as a diet food, but this combination is sort of OK. You must hold the toast and jelly, perhaps the coffee, the orange juice, and the hash browns (the onions are OK but not the potatoes).


You may even have two or three tablespoons of heavy cream or an ounce of sour cream per day.



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