Jump Start Cheat Sheet

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Jump Start Cheat Sheet. Carbohydrate Intake Guidelines. Weight Loss. Maintain Weight. Weight Gain. 100g or Less. 100g to
Jump Start Cheat Sheet Carbohydrate Intake Guidelines Weight Loss

Maintain Weight

Weight Gain

100g or Less

100g to 150g

150g or Greater

Sides Name

Serving Size

Carbs

Asparagus

10 Spear (5¼” to 7”)

6.21g

Hass Avocado

1 Hass Avocado

12.8g

Beets

1 Cup

13g

Broccoli

1 Cup Chopped

6.04g

Brussel Sprouts

1 Cup

7.88g

Collard Greens

1 Cup (Cooked)

8.41g

Cucumbers

1 Large (8-¼”)

6.05g

Kale

1 Cup

7.38g

Spinach

1 Cup

1.09g

Tomatoe

1 Medium Whole (2-⅗”dia)

4.82g

Protein Name

Serving Size

Carbs

Beef

Varies

0g

Bacon

1 Medium Slice

0.11g

Chicken

Varies

0g

Eggs

1 Medium Egg

0.34g

Pork

Varies

0g

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Protein Continued Name

Serving Size

Carbs

Salmon

Varies

0g

Shrimp

1 Medium Shrimp

0.6g

Sardines

1 Can (​ King Oscar Wild Caught)

0g

Tuna

Varies

0g

Turkey

Varies

0g

Snacks Name

Serving Size

Carbs

Almonds

24 Nuts ​(Blue Diamond Whole Natural)

6g

Apricot

1 Apricot

3.89g

Blackberries

1 Cup

13.84g

Blueberries

1 Cup

21.01g

Cantaloupe

1 Cup Cubed

13.06g

Grapes

1 Cup Seedless

28.96g

Kiwi

1 Fruit

11.14g

Macadamia Nuts

1 oz (10-12 kernels)

3.92g

Raspberries

1 Cup

14.69g

Walnuts

1 oz (14 Halves)

3.59g

Carbohydrate Provided By FatSecret.com

The above is the short list to get you started eating lower carb and high quality foods. Below is a shopping list of the best food choices. The goal is to eat organic to avoid pesticide contamination and chemicals that are detrimental to our health. Carb counting is the key to managing blood glucose, especially in diabetes. A good starting point for weight loss is around 50 grams of carbs daily. The overall goal is to lose around 1 to 2 pounds weekly.

Ⓒ2016 YES2HEALTHYLIFE.COM