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Acceptable Fats and Oils Living a Low Carb Lifestyle


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Low carb diet
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kathy@onlylowcarb.com

There are exact phases of a Low Carb Diet. It is essential all phases are graduated in order
to increase your net carbs. I recommend you find a low carb diet that your crazy about
and get started! Once you get past the first two weeks you start to think, hey I know I
can do this low carb diet. The Perks are losing weight & meeting so many others in this
lifestyle while online, at work and when your out and about.

It's like belonging to an exclusive club and sharing extraordinary information!



Click here to go to "Get Started with a New You".

Below is a list of acceptable fats and oils to get you through your first phase and beyond.

onlylowcarb.cominduction phase


Healthy Fats are foods that nourish the body, sustain energy over time, contain healing
qualities & essential nutrients, and support a sustainable environment. Fats and oils are
made up of basic units called fatty acids. Each type of fat or oil is a mixture of different
fatty acids.

    These are the Different Types of Healthy Fats and Oils

  • Monounsaturated Fatty Acids - (MUFA) are found mainly in vegetable oils, nuts, seeds, olives
    and avocados foods should be consumed in moderation during the first two weeks of your diet.

  • Polyunsaturated Fatty Acids - (PUFA) are found mainly in vegetable oils, fish and seafood.
    They are liquid or soft at room temperature. Omega -3 and omega-6 fatty acids are types of PUFA
    and are considered essential fatty acids because our bodies can't make them. They must be obtained
    through the diet.

  • Saturated Fatty Acids- are usually solid at room temperature and are found mainly in foods
    from animal sources like meat, dairy products, butter and cheese.
    Oils such as coconut, palm kernel and palm oil also contain, saturated fat.

  • Trans Fatty Acids- Unhealthy fatty acids. They are liquid vegetable oils that have been
    chemically processed to become semi- solid at room temperature. Trans fats also called "partially
    hydrogenated" oils, are used in some margarines, fried food and processed snack foods to improve
    the flavor, texture and shelf life. (Stay away from trans fats!



  • onlylowcarb.com
    Be a avid label reader during this period of your diet and after.
    You will be surprised how quickly you learn the net carbs of acceptable foods.


    onlylowcarb.com
    SALAD DRESSINGS

    ANNIES DRESSINGS
    Natural Basamic Vinaigrette 2 tbsp = 3.0 net carbs
    Natural Caesar 2 tbsp = 2.0 net carbs

    onlylowcarb.com

    KRAFT DRESSINGS
    Serving size is 2 tbsp on all dressings
    Creamy Italian = 3.0 net carbs
    French = 4.0 (skip it unless your in life time maintenance)
    House Italian = 3.0 (check out my Italian dressing recipe 0 net carbs)
    Peppercorn Ranch = 1.0 net carbs
    Thousand Island = 5.0 net carbs (make your own or see my salad dressing recipes 0-1 net carbs per 2 tbsp)

    onlylowcarb.com

    KEN'S STEAKHOUSE DRESSINGS RESERVE
    I only choose the lowest in net carbs
    and these Salad Dressings are the closest to mouth watering fresh dressings I've eaten!

    Dressing Serving Size is 2 tbsp
    Blue Cheese with Gorgonzola = 1 net carbs
    Creamy Caesar with Roasted Garlic = 1 net carb
    Table Side Caesar = 2 net carbs
    Creamy Greek = 1 net carb
    Farm House Ranch with Buttermilk = 2 net carbs
    Italian with Garlic & Asagio Cheese = 1 net carb

    KEN'S STEAKHOUSE REGULAR
    Serving Size 2 tbsp
    Balsamic and Basil Vinaigrette = 2 net carbs
    Buttermilk Ranch = 1 net carb
    Caesar Dressing and Marinade = 1 net carb
    Creamy Caesar = 0 net carbs
    Greek with imported Olive Oil = 2 net carbs

    onlylowcarb.com

    BOARS HEAD CHEESES
    all serving sizes are 1 oz
    American Cheese (yellow and white) = 1 net carb
    25% Lower Sodium 25% Lower Fat American Cheese (yellow & white) = 2 net carbs
    Sharp American Cheese (yellow and white) = 1 net carb
    Horseradish Cheddar Cheese = 2 net carbs
    Vermont Cheddar Cheese (yellow & white) = 0 net carbs
    Colby Jack Cheese = 0 net carbs
    Longhorn Colby Cheese = less than 1 net carb
    Cream Harvarti Cheese = 0 net carbs
    Monterey Jack Cheese, Plain or Jalepeno = 0 net carbs
    Whole Milk Low Moisture Mozzarella Cheese = 1 net carb
    All Natural Muenster Cheese = 0 net carbs
    Low Sodium Muenster Cheese = 0 net carbs
    42% Lower Sodium Muenster Cheese = 0 net carbs
    42% Lower Sodium Provalone Cheese = 1 net carb
    Picante/Sharp Provalone Cheese = 1 net carb
    Baby Swiss Cheese = less than 1 net carb
    Gold Label Premium Imported Swiss Cheese = less than 1 net carb
    Lacey Swiss Cheese = 0 net carbs
    Natural Swiss Cheese = 0 net carbs
    No Salt Added Natural Swiss Cheese = 1 net carbs

    onlylowcarb.com

    low carb diet
    OTHER DELICIOUS CHEESES
    American Cheese 1 slice = 0.3 net carbs
    Blue Cheese 2 tbsp = 0.4 net carbs
    Brie 1 oz. = 0.1 net carbs
    Camembert 1 oz. = 0.1 net carbs
    Palmetto Farm Pimento Cheese Spread 1 oz. = 1 net carb
    Cottage Cheese 1/2 cup = 4.1 net carbs
    Cottage, Creamed 1/2 cup = 2.8 net carbs
    Cream Cheese 1 oz. = 1.0 net carbs
    Chive and onion cream cheese 1 oz. = 2.0 net carbs
    Strawberry cream cheese 1 oz. = 5.0 net carbs
    Edam 1 oz. = 0.4 net carbs
    Feta 1 oz. = 0 - 1.2
    Fontina 1 oz. = 0.4 net carbs
    Goat cheese soft 1 oz. = 0.3 net carbs
    Gorgonzola = 0 net carbs
    Gouda 1 oz. = 0.6 net carbs
    Havarti 1 oz. = 0.8 net carbs
    Jarlsberg 1 oz. = 1.0 net carbs
    Laughing Cow 1 wedge = 1.0 net carbs
    Mascarpone 1 oz. = 0.6 net carbs
    Mozzarella whole milk 1 oz. = 0.6 net carbs
    Mozzarella part skim milk 1 oz. = 0.8 net carbs
    Muenster 1 oz. = 0.3 net carbs
    Neuchatel 2 tbsp = 2.0 net carbs
    Parmesan grated 1 tbsp = 0.2 net carbs
    Parmesan chunked 1 oz. = 0.9 net carbs
    Port Wine spread 2 tbsp = 4.5 net carbs
    Provolone 1 oz. = 0.6 net carbs
    Ricotta whole milk 1/4 cup = 1.9 net carbs
    Ricotta part skim 1/4 cup = 3.2 net carbs
    Romano grated 1 tbsp = 0.2 net carbs
    Romano chunk 1 oz = 1.0 net carbs
    Swiss 1 oz. = 1.0 net carbs
    Velveeta 1 oz. = 2.8 net carbs


    onlylowcarb.com

    no carb cheeses
    Practically all of Cracker Barrel Cheeses are zero net carbs and so delicious
    CRACKER BARREL CHEESES
    Emmentaler = 0 net carbs
    Extra Sharp = 0 net carbs
    Extra Sharp White = 0 net carbs
    Fontina 1 oz. = 1 net carb
    Havarti = 0 net carbs
    Natural Baby Swiss = 0 net carbs
    Natural Extra Sharp Cheddar reduced fat 1 oz = 1 net carb
    Natural Extra Sharp White Cheddar reduced fat 1 oz. = 1 net carb
    Natural Sharp Cheddar = 0 net carbs
    Natural Sharp Cheddar 2% milk 1 oz. = 1 net carb

    onlylowcarb.com

    MILK SUBSTITUTES

    low carb almond milk
    Most Blue Diamond products may be purchased at your local market.

    32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Original Non Dairy Substitute 8 oz. serving = 1 net carb
    32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Chocolate Non Dairy Substitute 8 oz. serving = 1 net carb
    32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Vanilla Non Dairy Substitute 8 oz. serving = 1 net carb

    low carb soy milk
    Most Unsweetened Soymilk may be purchased at your local market

    32 FL OZ Unsweetened Soymilk, Almond, Organic 8 fl oz = 1 net carb
    32 FL OZ Unsweetened Soymilk, Chocolate, Organic 8 fl oz = 1 net carb
    32 FL OZ Unsweetened Soymilk, Original, Organic 8 fl oz = 1 net carb
    32 FL OZ Unsweetened Soymilk, Vanilla, Organic 8 fl oz = 1 net carb


    onlylowcarb.com

    only low carb
    MILK

    Buttermilk 1% skim milk only and 1 cup = 13.0 net carbs (not acceptable for drinking, but OK for baking)
    Evaporated whole milk 2 tbsp = 3.2 net carbs (not acceptable)
    Whole Milk 1 cup = 11.4 net carbs (not acceptable)
    Skim Milk 1 cup = 11.9 net carbs (not acceptable)
    Half and Half 1 tbsp =0.5 net carbs
    Heavy Whipping Cream 1 tbsp = 0 net carbs

    BUTTER and MARGARINE
    Unsalted butter = 0 net carbs
    Butter = 0 net carbs
    Margarine 1 tbsp = 1 net carb

    SOUR CREAM
    Regular 2 tbsp = 1.2 net carbs
    Light 2 tbsp = 2.0 net carbs

    onlylowcarb.com

    healthy and low carb nuts
    Nuts are a great source of protein, fiber and good fats, so eat nuts in moderation as a healthy snack!

    ALMONDS
    Roasted (24) = 2.3 net carbs
    Blue Diamond lime and Chili (28)= 2.0 net carbs
    Blue Diamond Bold Habernero BBQ (28) = 2.0 net carbs
    Almond Butter 2 tbsp = 5.6 net carbs
    Slivered Blanched 2 tbsp = 1.7 net carbs

    Brazil nuts (6) = 2.1 net carbs

    CASHEWS
    Butter 2 tbsp = 8.2 net carbs
    Whole, Roasted 2 tbsp = 5.1 net Carbs

    Chestnuts, Roasted (6) = 24.2 net carbs
    Coconut dried, unsweetened 2 tbsp = 0.8 net carbs
    Hazelnuts, Roasted 2 tbsp = 1.2 net carbs
    Macadamia Nuts Roasted 2 tbsp = 0.9 net carbs
    Nutella 2 tbsp = 21.0 net carbs
    Peanuts Oil Roasted 2 tbsp = 1.8 net carbs
    Peanut Butter 2 tbsp = 4.3 net carbs
    Peanut Butter crunchy 2 tbsp = 5.0 net carbs

    low carb nuts
    Pecans
    Pecans Roasted 2 tbsp = 0.6 net carbs

    Pine Nuts 2 tbsp = 1.7 net carbs
    Pistachios 2 tbsp = 3.1 net carbs
    Sesame Seeds 2 tbsp = 2.1 net carbs
    Walnuts Halved 2 tbsp = 0.9 net carbs


    onlylowcarb.com

    good low carb fats and oils

    Hass Avocados 1/2 = 1.7 net carbs
    Florida Avocado 1/2 = 5.5 net carb

    onlylowcarb.com


    OILS

    low carb induction
    PALM OIL
    COCONUT OIL
    OLIVE OILS
    WALNUT OIL
    SUNFLOWER OIL
    SESAME OIL
    CANOLA OIL for sautéing and deep frying
    BUTTER no margarine
    SAFFLOWER OIL

    onlylowcarb.com
    Avocados, olives, cheeses and oils should be used in moderation during phase
    one of your low carb diet!

    onlylowcarb.com

    low carb diet


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