Green & Red Food List

Green & Red Food List

Here’s a beginner-friendly guide to low-carb eating, separating foods you should eat freely (Green List) and foods to avoid (Red List) to help with weight loss and a healthier lifestyle.

 

These foods are low in carbs, nutrient-dense, and support fat loss and energy balance.

🥩 Proteins (Essential for Muscle & Metabolism)

✅ Beef (steak, ground beef, grass-fed)
✅ Chicken (skin-on, thighs, breast)
✅ Turkey
✅ Pork (bacon, pork chops)
✅ Lamb
✅ Fish (salmon, tuna, sardines, cod)
✅ Shellfish (shrimp, crab, lobster)
✅ Eggs (whole eggs, pasture-raised)

🥑 Healthy Fats & Oils (Boost Energy & Satiety)

✅ Avocados & avocado oil
✅ Olive oil (extra virgin)
✅ Coconut oil & MCT oil
✅ Butter & ghee
✅ Cheese (cheddar, mozzarella, cream cheese)
✅ Heavy cream
✅ Nuts (almonds, walnuts, macadamia, pecans)
✅ Seeds (chia, flaxseeds, pumpkin, hemp)

🥦 Low-Carb Vegetables (High in Fiber & Nutrients)

✅ Leafy greens (spinach, kale, rocket, lettuce)
✅ Broccoli & cauliflower
✅ Zucchini
✅ Asparagus
✅ Cabbage
✅ Cucumber
✅ Bell peppers (moderate amounts)
✅ Mushrooms
✅ Brussels sprouts
✅ Green beans

🍓 Low-Carb Fruits (Eat in Moderation)

✅ Berries (strawberries, raspberries, blackberries, blueberries)
✅ Lemon & lime
✅ Coconut
✅ Olives

🥜 Low-Carb Snacks

✅ Pork rinds
✅ Cheese sticks
✅ Dark chocolate (85% cocoa or higher)
✅ Nut butter (without added sugar)

 

These foods are high in carbs and can spike blood sugar, slowing weight loss.

🍞 High-Carb Grains & Breads

❌ White, brown & whole wheat bread
❌ Pasta
❌ Rice (white, brown, jasmine)
❌ Cereal & granola
❌ Tortillas & wraps
❌ Oatmeal

❌Pap

🍭 Sugar & Sweets

❌ Candy, chocolate bars
❌ Cakes, cookies, pastries
❌ Ice cream
❌ Sweetened yogurt
❌ Fruit juice & sodas
❌ Honey, maple syrup, agave

🥔 Starchy Vegetables

❌ Potatoes (white, sweet, fries)
❌ Corn
❌ Peas
❌ Carrots (in large amounts)
❌ Beets

🍌 High-Sugar Fruits

❌ Bananas
❌ Grapes
❌ Apples
❌ Oranges
❌ Pineapple
❌ Mango

🍺 Unhealthy Drinks & Alcohol

❌ Beer & cocktails (high in sugar, therefore, avoid and substitute with Vodka, Gin, Whiskey or Red Wine)
❌ Regular sodas & energy drinks
❌ Store-bought fruit juices (always check the label, high in sugar)

Stick to whole, unprocessed foods and drink plenty of water for the best low-carb results!

For healthy eating, try to avoid products with nutritional labels and extended sell-by dates.