Just because the sizes are getting larger, doesn’t mean you and your meals need to as well!
Ok, so now that we know the correct serving sizes, how do we make the smartest choices and stick with it? Measure out your food. Having a general idea of a portion size ( ie tennis ball, deck of cards, etc) can be helpful when you are first learning the basics or when you are dining out.
Here’s everything you need to build a solid low carb grocery store strategy, a few techniques and a food list to stay organized. These two techniques are easy, but make a huge difference when shopping for low carb foods at the grocery.
Note: Oysters and liver have more carbs, so some low carb diets recommend limiting them in the Induction phase. Stock your cart with cream, grass fed butter, full-fat cottage cheese, sour cream, hard or soft block cheeses, ricotta and full-fat yogurt. Most experts agree foods high in saturated fats (butter or coconut oil for example) are not a problem in the context of a low carb diet. The spiral veggie slicer comes with three blades: a shredder blade (small holes), a chipper blade (large holes) and a straight blade. The Inspiralized cookbook shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals.
Most nuts and seeds (including butter made from them) are fine if you measure out the carbs before serving.

Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie. The glycemic index is a well-established way of classifying foods based on their potential to raise blood glucose (blood sugar). Eating a big meal of only high GI foods will cause you to feel hungry only a few hours after that meal, because the blood sugar will dive sharply and this low blood sugar causes hunger again. Dr Dani is a Medical Doctor & American Board Certified in Integrative Medicine (ABIHM). Remember, the portion (the number of servings you consume) will depend on your gender, weight, age, goals, etc. Even though an item is sold as a single portion, there might be multiple servings within that one package.
Here you will find all the information you need to determine the serving size of that item. This might be tedious, but it can really help you stay accountable and focused on what, how much, and when you are eating. These can be found anywhere (Target, Walmart, online, etc.) for a reasonable price and are great for food that are easier to measure when weighed (meat, nuts, etc) than in a cup or spoon.
If you are eating from a package with multiple servings, avoid eating straight from the package. Serving sizes at restaurants and fast food joints are usually TRIPLE the correct serving size.

Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of saccharine (Sweet N Low) are also allowed.
High glycemic index diets are typically composed of foods that produce a large rise in blood sugar after a meal and cause large amounts of insulin to get released. Be careful and take your time when choosing your foods and how much you will really be eating.
This causes stress in the body (INFLAMMATION) and causes the body to make new fat cells to store the extra sugar released from the high GI food you just ate. She splits her time between her medical practice in Vancouver, Canada & her Wellness Centre in Bali.
Whip out those measuring cups and spoons; you might realize you were actually consuming multiple servings worth! This will help prevent overeating and help you learn your body’s signals of when you are satisfied and content…plus the right portions for your body!

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