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?a r e m y k i t c h e n u t e n s i l s t h e o n ly t h i n g s w i t h o u t c a r b s
t h e s e d a y s ? ->
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??your low carb food list,
made easy ...
Y O U R U LT I M AT E G U I D E : * A D A P T E D F R O M T H E ‘ R E A L M E A L R E V O L U T I O N ’
your low carb food list, made easy ...
GREEN
ORAN
GERE
D
Green is an ‘all-you- can-eat list’ - you choose anything you like without worrying
about the carbohydrate content as all the foods will be between 0g to 5g/100g. It will
be almost impossible to overdo your carbohydrate intake by sticking to this group of
foods providing you are consuming adequate healthy fats in every meal (except milk,
which is relatively high in carbs and easy to over consume). Overeating protein is not
recommended, so eat a moderate amount of animal protein at each meal. Include as
much fat as you are comfortable with - bearing in mind that low carb/banting is high
in fat. As a beginner it is best to avoid faux food / baked / desserts even when using
green list ingredients if you can help it, to try and break the sugar/carb cravings.
The Orange List consists of items containing between 6g and 25g of carbs per 100g (6%
-25%). If you are a beginner, it’s best to avoid the food on this list initially for optimum
results (unless you are a child, pregnant or breastfeeding in which case it is essential
increase your carbs and include both orange and green lists into your way of eating).
Avoid all the items on the Red List. They will do nothing to help you in your attempt to
reach your health or weight goals. The items on this l ist are either high carb, are toxic or
cause an inflammatory response in the body.
*These lists are derived and adapted from the Professor Noakes original Real Meal Revolution food lists.*
W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M
W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M
THE G
REEN
LIST
Animal ProteinAll eggsAll meats, poultry and gameAll natural and cured meats (pancetta, parma ham, coppa etc)All natural and cured sausages (salami, chorizo etc)All offalAll seafood (except swordfish and tilefish - high mercury content)Broths
DairyCottage cheeseCreamCream cheeseFull-cream Greek yoghurtFull-cream milkHard cheesesSoft cheeses
VegetablesAll green leafy vegetables (salads, spinach, cabbage, lettuces etc)Any other vegetables grown above the ground (except butternut)Artichoke heartsAsparagusAuberginesAvocadosBroccoliBrussel sproutsCabbageCauliflowerCeleryCourgettesLeeksMushroomsOlivesOnionsPeppersPumpkinRadishesSauerkrautSpring onions
SweetenersErythritol Stevia Xylitol
Flavours & CondimentsAll flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils.
Naturally prebiotic and probiotic foods such as kefir, sauerkraut
Tamari / gluten free fermented soy products
FatsAny rendered animal fatAvocado oilButterCheese - firm, natural, full-fat, aged cheeses (not processed)Coconut oilDuck fatGheeLardMacadamia oilMayonnaise, full fat only (not from seed oils, home made is best)Olive Oil
Nuts & SeedsAlmondsFlaxseeds (Avoid buying pre-ground as they can go rancid quickly)HazelnutsMacadamia nutsPecan nutsPine nutsPumpkin seedsSunflower seedsChia SeedsWalnutsPsyllium – husk or powder
NOTE: even though these are all-you- can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.
W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M
THE O
RANG
E LIST
FruitApples 11gBananas 19gBlackberries 7.5gBlueberries 10.1gCherries 10.9gMandarins 9gFigs 8.1gGooseberries 5.6gGrapes 14.4gGuavas 3.5gKiwi fruits 8.6gMangos 11.4gNectarines 7.8gOranges 16.2gPawpaw 6.9gPeaches 7gPears 8.9gPineapple 10gPlums 6.5gPomegranates 13.5gPrickly pears 8.8gQuince 11gRaspberries 7.3gStrawberries 3.9gWatermelon 6.4g
SweetenersHoney 82.1g Chocolate 30g
NutsCashews, raw, 5.5gWater chestnuts, raw, 9.3g
Vegetables
Butternut 7.2gCarrots 5gSweet potato 5.6g
NOTE: Once you have reached your goals and are in ‘maintenance’ you may choose to include more orange list items into your way of eating. The �gures below are all net carbs per 100g. Items
are all raw, peeled and fresh unless otherwise indicated.
W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M
THE R
ED LI
STBaked GoodsAll flours from grains - wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etcAll forms of breadAll grains - wheat, oats, barley, rye, amaranth, etcBeans (dried, tinned or fresh) “Breaded” or battered foodsBransBreakfast cereals, muesliBuckwheatCakes, biscuits, confectionaryCorn products - popcorn, polenta, corn thins, maizeCouscousCrackers, cracker breads MilletPastas, noodlesQuinoaRiceRice cakesSorghumSpeltThickening agents such as gravy powder, maize starch or stock cubes
Starchy VegetablesBeetrootLegumes ParsnipsPeanuts (legume)PeasPotatoes (regular)
GeneralAll fast foodAll processed foodAny food with added sugar such as glucose, dextrose etcUnfermented Soy Products
OtherAgave anythingArtificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)CordialsDried fruit – ie. Dates, apricotsFructoseHoney (except for 1 t on orange list) MaltSugar Sugared or commercially pickled foods containing sugarSweetsSyrups of any kind ie. maple or sugar malt syrup
Fruits & VegetablesFruit juice of any kindVegetable juices (other than home-made with Green list vegetables)
Dairy/ Dairy RelatedCheese spreads, commercial spreadsCoffee creamersCommercial almond milk with additives Condensed milkFat-free / low-fat anythingIce creamPuddingsReduced-fat cow’s milkRice milkSoy milk
FatsAll seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)Chocolate (anything under 86%)Commercial sauces, marinades and salad dressingsHydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
BeveragesBeer, ciderFizzy drinks (sodas) of any description other than carbonated waterLite, zero, diet drinks of any description
MeatAll unfermented soya (vegetarian “protein”)Meats cured with excessive sugarVienna sausages, processed luncheon meats