Weight Loss Shopping List-Ketosis Inducing

Medically given list at weight loss clinics, minus the expensive drugs, the $75 weekly visits to get measured.

YOU HAVE TO BE DEDICATED TO ACHIEVE GREATNESS!!!!!!!


The goal of the first 2 to 4 days is to induce ketosis, which means that your body is burning fatty tissue. Split into 2-3 meals a day.

10 Servings per day (maxium 4 from the LEAN LIST)

Very lean List
1oz chicken, turkey (white meat no skin, cornish hen)
1oz fresh or frozen cod, flounder, trout, halibut, or tuna canned in water
1oz crab, lobster, scallops, or shrimp
1oz 1gm or less fat per ounce cheese non fat or 1% cottage cheese or 1/4 cup fat free cheese
OTHER CHOICES: Processed meat with 1gm or less of fat per ounce
2 egg whites
1/4 cup egg substitutes
3oz soft tofu
1 hard boiled egg

LEAN list (make 4 of your 10oz)Beef: USDA select or choice, trimmed of fat, flank steak, tenderloin, t bone, porter house, ground round 1oz
Pork: lean pork, ham, canadian bacon, tenderloin 1oz
lamb, road chop or leg 1oz
Veal, lean chop or roast 1oz
Fish: herring, salmon, catfish 1oz
oysters 6pc
sardines 2pc
Cheese: 1/4 cup of 4% cottage cheese, 2tbsp grated parmesan or 1oz cheese with 3gm fat or less per oz
Other: Hot dogs and processed meats with 3 gms of fat or less per 1oz

This stage starts day 3-4 once you attain ketosis. 10 Protein servings a maximum of 4oz per day can be from the lean list, the remaining 6 should be from the very lean list.

Add in 2 to 4 servings a day from this list:
1 serving= 1 cup raw or 1/2 cup cooked
asparagus
artichoke
bamboo shoots
beans (green or yellow)
broccoli
brussel sprouts
cabbage
cauliflower
celery
cucumber
eggplant
greens, collard
mushrooms
onions, scallions
peppers (gr, red, sweet, hot)
sauerkraut
spinach
radish
apples 1 small
cherries 12
grapes 12
grapefruit half
oranges 1 small
strawberries 6
peach 1 small








Do NOT Eat: starchy vegetables, beets, bread, carrots, corn, pasta, rice, potatoes, yams, or tomatoes
Salad Dressing" 2 tbsp of low fat or fat free dressing with no more than 30 calories per tbsp. You may also use 1 tbsp olive oil and red vinegar
Beverages" calorie free flavored waters, decaf diet sodas, decaf coffee & tea, crystal light, NO MILK, JUICES, or CREAMERS

Daily Fluid Requirements" one gallon= 16 8oz glasses---64oz of your daily fluid must come from water

Free selections" 1/2 cup diet gelatin, lettuce of all types, salt, pepper, seasonings, sprices, fat free broth, red wine vinegar, mustard, miracle whip free, ketchup, cocktail sauce, artificial sweetners, caffeine/sugar free beverages