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heart of your diet will be meat, fish, poultry, eggs, cheese, nonstarchy vegetables, and natural fats—those that come along with your protein foods, such as the fat on steaks or the skin on chicken, plus butter, olive oil, coconut oil, peanut oil, lard, tallow, chicken fat, and the like. Let’s dolly in for a close-up.
    WHEN YOU ARE HUNGRY, YOU MAY EAT AS MUCH AS YOU WANT OF THESE
    â€¢ Any unprocessed meat: Beef (ground beef, steak, etc.), pork, lamb, veal, or other meats. If you have a hunter in the family, feel free to eat any kind of game.
    â€¢ These processed meats: Breakfast sausage, bacon, pepperoni, hot dogs, many cold cuts, and ham. These generally have a small quantity of sugar added. Read the labels and choose those with the lowest sugar content. There are hot dogs with 1 gram of carbohydrate and hot dogs with 4 grams of carbohydrate (same thing with ham). Choose the lowest carb brands you can find.
    â€¢ Poultry: Chicken, turkey, duck, Cornish game hen, or any other fowl. Again, if you have a hunter in the family, feel free to eat any game bird.
    â€¢ Fish and shellfish: Any fish, including tuna, salmon, catfish, cod, flounder, sole, red snapper, mahimahi, bass, and trout, as well as shrimp,scallops, crab, and lobster. Clams, oysters, and mussels have some naturally occurring carbohydrate in them, so choose them only occasionally.
    â€¢ Eggs: Whole eggs are permitted without restriction. Eat the yolks!
ADD THESE FOODS
Vegetables
    You will add to these core foods a couple of moderate portions of salad greens and/or nonstarchy vegetables per day.
    Your choice of greens includes, but is not limited to: Arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (all varieties including beet, collards, mustard, and turnip), kale, lettuce (all var-ieties), parsley, spinach, radicchio, radishes, scallions, and watercress. If it is a leaf, you can eat it.
    Nonstarchy vegetables include: Artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts (bean and alfalfa), sugar-snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
    Quantities of vegetables will vary a bit, since they contain differing quantities of carbohydrate. The recipes in this book take this into account. If you’re simply making a salad, figure on 1 cup of loosely packed leaves; if you’re having sautéed, roasted, or steamed vegetables, figure 1 / 2 to 1 cup of nonstarchy vegetables.
Fats—Yes, Fats
    All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and are encouraged in cooking. Natural fats that come with your food are allowed, along with coconut oil and lard (avoid hydrogenated lard).
    Avoid margarine and other hydrogenated oils. It is best to minimize soy, corn, canola, and safflower oils. For salad dressings, use oil and vinegar, blue cheese, ranch, Caesar, or Italian. Avoid “lite” dressings, as these commonly have more carbohydrate. Chopped eggs, bacon, and grated cheese may also be included in salads.
    Fats, in general, are important because they add flavor and make you feel full. Do not attempt to follow a low-fat diet!
    It’s common for people to refer to low-carbohydrate diets as “high protein,” but you are actually shooting for a low-carbohydrate/moderate-protein /high-fat diet. Fat should be what makes up the calories you’ve subtracted by cutting carbo-hydrates. Understand that natural fats are not just “not bad,” they’re healthful. Eat the fat on your steaks and chops, egg yolks, and poultry skin. Feel free to eat delicious, fatty meats such as rib-eye steaks, spareribs, bacon, and duck. Fry or scramble your eggs in butter or bacon grease, sauté or roast your vegetables with plenty of fat, and be generous with olive oil on your salads.
    If you