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.