Target: Only eat food listed on this plan for 90 days. NO cheat days, NO cheat meals, etc. 

Keep the dietary carbohydrate to less than 20 total (not net) grams per day (not per meal). If you stay to this list, you don’t need to count carbs, because it will keep you under 20 per day. It doesn’t matter how the food is cooked, just be sure any coating is low in sugar or starch (no flour). Drink zero carb liquids. 

WHEN HUNGRY, EAT AS MUCH AS YOU WANT OF THESE FOODS, until you are comfortably full: 

Meat: Beef (hamburger, steak), beef bacon, lamb, beef hot dogs, or other meats. 

Poultry: Chicken, turkey, duck, or other fowl. 

Fish & Shellfish: Any fish including tuna, salmon, catfish, tilapia, trout, shrimp, scallops, crab, and lobster. 

Eggs: Whole eggs, including yolks and whites. 

Don’t avoid fat in real foods. Don’t add fat intentionally. It may stall weight loss.
Eat a limited amount of salad greens and non-starchy vegetables every day: 

Leafy greens: 2 cups (measured uncooked) a day. Includes: arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (including beet greens, collards, mustard and turnip greens), lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf—you can eat it.) 

Non-starchy vegetables: 1 cup (measured uncooked) a day. 

Includes: artichokes, asparagus, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, rhubarb, shallots, snow peas, sprouts (bean & alfalfa) sugar snap peas, summer squash, zucchini. 

During the first few days, some people, not everyone, experience “keto-flu” (headache, fatigue). To reduce your chances of “keto-flu,” be sure to drink when thirsty, and use bouillon. Bouillon: dissolve in hot water up to 2 times daily for sodium replenishment.