Monitoring sugar and starch
For effective weight loss, keep carbohydrate intake under 20 grams a day. "Pastured" animal products are almost always much more nutritious and worth whatever premium charged.
Foods allowed ad libitum (until you feel full)
- Meat, poultry, fish and eggs
- Fat, especially olive oil, animal fats and butter (but no margarine, hydrogenated oils or seed oils)
Foods that must be eaten daily
- 2 cups of leafy greens
- 1 cup (measured uncooked) of vegetables
Foods allowed in limited quantities
- Up to 4 ounces a day of cheese. Avoid processed cheese; the carbohydrate count should be less than 1 gram per serving
- Up to 4 tablespoonfuls a day of heavy, light, or sour cream
- Up to 4 tablespoons a day of mayonnaise (but not commercial, which are made of seed oils)
- Up to 1/2 an avocado a day
Foods to avoid
- All sugars, honey, maple syrup, molasses and corn syrup
- Beer, milk, soft drinks, yogurt, fruit and fruit juice
- Grains including rice, cereals, flour, breads, pasta, muffins, bagels and crackers
- Starchy vegetables including slow-cooked beans, carrots, parsnips, corn, peas and potatoes
Source
"No Sugar, No Starch" Diet guidelines from the Lifestyle Medicine Clinic at Duke University Medical Center (adapted from the Atkins Center for Complementary Medicine (and further adapted at ratwerks with some paleo and some Primal Blueprint.))