Below is a list of acceptable fats and oils to get you through your first phase and beyond.




Healthy Fats are foods that nourish the body, sustain energy over time, contain healing
qualities & essential nutrients, and support a sustainable environment. Fats and oils are
made up of basic units called fatty acids. Each type of fat or oil is a mixture of different
fatty acids.

These are the Different Types of Healthy Fats and Oils


• Monounsaturated Fatty Acids - (MUFA) are found mainly in vegetable oils, nuts, seeds, olives
  and avocados foods should be consumed in moderation during the first two weeks of your diet.


• Polyunsaturated Fatty Acids - (PUFA) are found mainly in vegetable oils, fish and seafood.
  They are liquid or soft at room temperature. Omega -3 and omega-6 fatty acids are types of PUFA
  and are considered essential fatty acids because our bodies can't make them. They must be obtained
  through the diet.


• Saturated Fatty Acids- are usually solid at room temperature and are found mainly in foods
  from animal sources like meat, dairy products, butter and cheese.
  Oils such as coconut, palm kernel and palm oil also contain, saturated fat.


• Trans Fatty Acids- Unhealthy fatty acids. They are liquid vegetable oils that have been
  chemically processed to become semi- solid at room temperature. Trans fats also called "partially
  hydrogenated" oils, are used in some margarines, fried food and processed snack foods to improve
  the flavor, texture and shelf life. (Stay away from trans fats!




Be a avid label reader during this period of your diet and after.
You will be surprised how quickly you learn the net carbs of acceptable foods.


SALAD DRESSINGS

ANNIES DRESSINGS
Natural Basamic Vinaigrette 2 tbsp = 3.0 net carbs
Natural Caesar 2 tbsp = 2.0 net carbs



KRAFT DRESSINGS
Serving size is 2 tbsp on all dressings
Creamy Italian = 3.0 net carbs
French = 4.0 (skip it unless your in life time maintenance)
House Italian = 3.0 (check out my Italian dressing recipe 0 net carbs)
Peppercorn Ranch = 1.0 net carbs
Thousand Island = 5.0 net carbs (make your own or see my salad dressing recipes 0-1 net carbs per 2 tbsp)



KEN'S STEAKHOUSE DRESSINGS RESERVE
I only choose the lowest in net carbs
and these Salad Dressings are the closest to mouth watering fresh dressings I've eaten!
Dressing Serving Size is 2 tbsp
Blue Cheese with Gorgonzola = 1 net carbs
Creamy Caesar with Roasted Garlic = 1 net carb
Table Side Caesar = 2 net carbs
Creamy Greek = 1 net carb
Farm House Ranch with Buttermilk = 2 net carbs
Italian with Garlic & Asagio Cheese = 1 net carb

KEN'S STEAKHOUSE REGULAR
Serving Size 2 tbsp
Balsamic and Basil Vinaigrette = 2 net carbs
Buttermilk Ranch = 1 net carb
Caesar Dressing and Marinade = 1 net carb
Creamy Caesar = 0 net carbs
Greek with imported Olive Oil = 2 net carbs



BOARS HEAD CHEESES
all serving sizes are 1 oz
American Cheese (yellow and white) = 1 net carb
25% Lower Sodium 25% Lower Fat American Cheese (yellow & white) = 2 net carbs
Sharp American Cheese (yellow and white) = 1 net carb
Horseradish Cheddar Cheese = 2 net carbs
Vermont Cheddar Cheese (yellow & white) = 0 net carbs
Colby Jack Cheese = 0 net carbs
Longhorn Colby Cheese = less than 1 net carb
Cream Harvarti Cheese = 0 net carbs
Monterey Jack Cheese, Plain or Jalepeno = 0 net carbs
Whole Milk Low Moisture Mozzarella Cheese = 1 net carb
All Natural Muenster Cheese = 0 net carbs
Low Sodium Muenster Cheese = 0 net carbs
42% Lower Sodium Muenster Cheese = 0 net carbs
42% Lower Sodium Provalone Cheese = 1 net carb
Picante/Sharp Provalone Cheese = 1 net carb
Baby Swiss Cheese = less than 1 net carb
Gold Label Premium Imported Swiss Cheese = less than 1 net carb
Lacey Swiss Cheese = 0 net carbs
Natural Swiss Cheese = 0 net carbs
No Salt Added Natural Swiss Cheese = 1 net carbs




OTHER DELICIOUS CHEESES
American Cheese 1 slice = 0.3 net carbs
Blue Cheese 2 tbsp = 0.4 net carbs
Brie 1 oz. = 0.1 net carbs
Camembert 1 oz. = 0.1 net carbs
Palmetto Farm Pimento Cheese Spread 1 oz. = 1 net carb
Cottage Cheese 1/2 cup = 4.1 net carbs
Cottage, Creamed 1/2 cup = 2.8 net carbs
Cream Cheese 1 oz. = 1.0 net carbs
Chive and onion cream cheese 1 oz. = 2.0 net carbs
Strawberry cream cheese 1 oz. = 5.0 net carbs
Edam 1 oz. = 0.4 net carbs
Feta 1 oz. = 0 - 1.2
Fontina 1 oz. = 0.4 net carbs
Goat cheese soft 1 oz. = 0.3 net carbs
Gorgonzola = 0 net carbs
Gouda 1 oz. = 0.6 net carbs
Havarti 1 oz. = 0.8 net carbs
Jarlsberg 1 oz. = 1.0 net carbs
Laughing Cow 1 wedge = 1.0 net carbs
Mascarpone 1 oz. = 0.6 net carbs
Mozzarella whole milk 1 oz. = 0.6 net carbs
Mozzarella part skim milk 1 oz. = 0.8 net carbs
Muenster 1 oz. = 0.3 net carbs
Neuchatel 2 tbsp = 2.0 net carbs
Parmesan grated 1 tbsp = 0.2 net carbs
Parmesan chunked 1 oz. = 0.9 net carbs
Port Wine spread 2 tbsp = 4.5 net carbs
Provolone 1 oz. = 0.6 net carbs
Ricotta whole milk 1/4 cup = 1.9 net carbs
Ricotta part skim 1/4 cup = 3.2 net carbs
Romano grated 1 tbsp = 0.2 net carbs
Romano chunk 1 oz = 1.0 net carbs
Swiss 1 oz. = 1.0 net carbs
Velveeta 1 oz. = 2.8 net carbs





Practically all of Cracker Barrel Cheeses are zero net carbs and so delicious
CRACKER BARREL CHEESES
Emmentaler = 0 net carbs
Extra Sharp = 0 net carbs
Extra Sharp White = 0 net carbs
Fontina 1 oz. = 1 net carb
Havarti = 0 net carbs
Natural Baby Swiss = 0 net carbs
Natural Extra Sharp Cheddar reduced fat 1 oz = 1 net carb
Natural Extra Sharp White Cheddar reduced fat 1 oz. = 1 net carb
Natural Sharp Cheddar = 0 net carbs
Natural Sharp Cheddar 2% milk 1 oz. = 1 net carb



MILK SUBSTITUTES


Most Blue Diamond products may be purchased at your local market.

32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Original Non Dairy Substitute 8 oz. serving = 1 net carb
32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Chocolate Non Dairy Substitute 8 oz. serving = 1 net carb
32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Vanilla Non Dairy Substitute 8 oz. serving = 1 net carb


Most Unsweetened Soymilk may be purchased at your local market

32 FL OZ Unsweetened Soymilk, Almond, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Chocolate, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Original, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Vanilla, Organic 8 fl oz = 1 net carb





MILK

Buttermilk 1% skim milk only and 1 cup = 13.0 net carbs (not acceptable for drinking, but OK for baking)
Evaporated whole milk 2 tbsp = 3.2 net carbs (not acceptable)
Whole Milk 1 cup = 11.4 net carbs (not acceptable)
Skim Milk 1 cup = 11.9 net carbs (not acceptable)
Half and Half 1 tbsp =0.5 net carbs
Heavy Whipping Cream 1 tbsp = 0 net carbs

BUTTER and MARGARINE
Unsalted butter = 0 net carbs
Butter = 0 net carbs
Margarine 1 tbsp = 1 net carb

SOUR CREAM
Regular 2 tbsp = 1.2 net carbs
Light 2 tbsp = 2.0 net carbs




Nuts are a great source of protein, fiber and good fats, so eat nuts in moderation as a healthy snack!

ALMONDS
Roasted (24) = 2.3 net carbs
Blue Diamond lime and Chili (28)= 2.0 net carbs
Blue Diamond Bold Habernero BBQ (28) = 2.0 net carbs
Almond Butter 2 tbsp = 5.6 net carbs
Slivered Blanched 2 tbsp = 1.7 net carbs

Brazil nuts (6) = 2.1 net carbs

CASHEWS
Butter 2 tbsp = 8.2 net carbs
Whole, Roasted 2 tbsp = 5.1 net Carbs

Chestnuts, Roasted (6) = 24.2 net carbs
Coconut dried, unsweetened 2 tbsp = 0.8 net carbs
Hazelnuts, Roasted 2 tbsp = 1.2 net carbs
Macadamia Nuts Roasted 2 tbsp = 0.9 net carbs
Nutella 2 tbsp = 21.0 net carbs
Peanuts Oil Roasted 2 tbsp = 1.8 net carbs
Peanut Butter 2 tbsp = 4.3 net carbs
Peanut Butter crunchy 2 tbsp = 5.0 net carbs


Pecans
Pecans Roasted 2 tbsp = 0.6 net carbs

Pine Nuts 2 tbsp = 1.7 net carbs
Pistachios 2 tbsp = 3.1 net carbs
Sesame Seeds 2 tbsp = 2.1 net carbs
Walnuts Halved 2 tbsp = 0.9 net carbs






Hass Avocados 1/2 = 1.7 net carbs
Florida Avocado 1/2 = 5.5 net carb




OILS


PALM OIL
COCONUT OIL
OLIVE OILS
WALNUT OIL
SUNFLOWER OIL
SESAME OIL
CANOLA OIL for sautéing and deep frying
BUTTER no margarine
SAFFLOWER OIL


Avocados, olives, cheeses and oils should be used in moderation during phase
one of your low carb diet!






After Dinner take the family for a walk through your neighborhood!