This book is what you’ve been waiting for, the missing piece of the low carb puzzle.
This page is designed to educate you as to what food group a particular food belongs in – Neutral, Protein or Starch. Use this list to guide you in planning meals and help you to choose appropriate substitutes.
couscous, whole wheat
lentils (come in many colors)
Seeds are best eaten raw as toasting or roasting destroys their digestive enzymes. That said, a toasted pumpkin seed is a wonderful thing to behold. Since seeds are high in calories use them as a garnish rather than eat them by the handful.
Avoid pasta made with anything other than a whole grain.
brown rice flour
buckwheat such as soba noodles
Look for cereals made with:
no refined sugars
These become starches only when cooked:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)
fructose (made from corn)
potatoes including sweet potatoes & yams
soy sauce (wheat free can be found in health food stores)
Note: the following is one of the more stringent food combining rules – keep each Protein group separate as it takes different digestive juices to digest each group. Honestly, I don’t follow this rule most of the time, but hey – maybe if I did I could lose those last ten excruciating pounds!
Use raw (unpasteurized) dairy products whenever possible. All dairy products contain casein and should be avoided as much as possible.
Cheeses: avoid yellow cheeses if you can, they contain dyes
half & half
milk (avoid completely)
yogurt (avoid completely)
bacon and sausage – be careful of chemical additives
Nuts are a carb/protein mix so limit them and remember that toasting or roasting destroys their digestive enzymes. The list below shows those nuts with the higher protein counts first.
macademia, pine nuts
almonds, pecans, pumpkin seeds, walnuts
hazelnuts, filberts, peanuts, pistachio
mixed nuts, peanut butter, sesame seeds, sunflower seeds
coconut, almond paste
While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.
All vegetables (except Starch Vegetables when cooked)
agar-agar (gelatin substitute made from seaweed)
honey, preferably raw, unfiltered
nuts, preferably raw
soy milk (check label for chemicals or processed sugars)
soy products (check label)
soy nuts (check label for chemicals)
tofu – silken, soft, medium, firm, baked
The predominant element in the foods below is fat. These can be used with both Proteins and Starches as the fat makes them Neutral.
whipping or heavy cream