Be Aware of Food Restrictions
“When limiting to less than 50 grams of total carbohydrate, certain foods, such as whole grains, fruits, and many dairy products, simply have to be excluded because their basic structures are mainly carbohydrate,” says Stefanski. “Eating too many carbohydrates at once can end the ketosis process, so it’s best to spread carbohydrate intake equally across the day, rather than saving carbs up for a single meal.”
If you buy prepackaged South Beach Diet meals, you can add up to three servings of protein a day if you’re a woman, or four servings if you’re a man.
Nuts are high in calories, so limit those to one serving a day. You can have three extras (condiments, spices, seasonings, etc.) a day, and they should be 35 calories or fewer with no more than 3 grams of carbs.
You can add free foods to anything at any time. These contain 10 calories or fewer and have up to 1 g of carbohydrates. Examples include:
- Meat or vegetable broth
- Herbs
- Lemon juice
- Plain mustard
- Low-sodium soy sauce
- Spices
- Vinegar
You’ll want to drink 64 ounces of water a day, and you can also enjoy coffee, unsweetened tea, and seltzer water.
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