Shopping List

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Proteins

    It helps to understand that protein is a macronutrient. What we call “protein” is, in fact, a family of amino acid molecules. When grouped together in various combinations we get proteins. There’s no protein molecule hanging out in that hamburger; rather, the animal tissue is made of many different amino acid building blocks. Protein is just a catch-all term we use. This is why vegetarians won’t keel over as people once feared. However, I still recommend meat consumption, and for a number of reasons: caloric efficiency, blood sugar management, and human biology. It takes more calories to get adequate amounts of protein on a vegetarian diet. Living on beans and tofu increases the amount of carbohydrates in one’s diet significantly. And the human body most certainly handles – and benefits from – a bit of flesh.

Organic chicken
Turkey, even the skin!
Steak baby!
Salmon (fish)
Mackerel
Plain Greek yogurt
Tempeh (Vegetarians)
Quinoa
Almonds (almond butter)
Eggs, even the yokes!
Beans
Bacon
Protein on the go

Carbohydrates

    My “low-carb” philosophy is essentially grounded in my belief in fresh, whole, natural foods. In other words, a lot of plants. Organic, grass-fed or wild animal products (eggs, beef, salmon) are also included in my “natural” categorization. I’m not at all opposed to carbs that are from vegetables; the American diet is sorely lacking in adequate vegetable intake and it’s lunacy to avoid vegetables in the hopes of losing weight, as many low-carb dieters do. Since I believe fiber is king when it comes to health, I’m all for eating 6 servings of veggies daily – at a minimum. I recommend fresh or frozen vegetables and a small amount of starchy vegetables and legumes for your daily diet.

Vegetables, vegetables, vegetables!
Yams
Brown rice
Legumes
Quinoa
Wild rice
Tempeh
Soy beans
Oatmeal
Fruit
Cabbage
Cauliflower
Brussels sprouts
Kale
Any vegetables that grow above ground.

Fats

A recent study suggests that fat can actually reduce appetite, curb hunger, and help you lose body fat. Fats are compounds of carbon, hydrogen and oxygen atoms that exist in chains of varying lengths, shapes and orders. They’re one of the vital nutrients required by the body for both energy and the construction/maintenance of “structural” elements, such as cell membranes. Although all fats to some extent contain both saturated and unsaturated fatty acids, they are generally categorized by levels of saturation.

Organic butter
Olive oil
Walnuts
Avocados
Fish oil supplements
Macadamia nuts
Sesame seeds
Butter
Heavy cream (40% fat)
Sour cream (34% fat)
Cheese (preferably high-fat and organic)
Turkish yogurt (10% fat)
Olives
Nuts