CARB CONSCIOUS Guidelines and Food List


                             

WHO DOES THIS PLAN WORK BEST FOR?
Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Think of them like gas for your car. Like putting the wrong gas type in your car, putting too much of the wrong type of carbohydrate in your system can lead to problems. The CARB CONSCIOUS plan is not designed to eliminate carbs but help you lower the amount of simple carbohydrates eaten...it is easy to overdue any aspect of our diets and for members who are wanting help controlling the pasta, bread, potato, rice and savory salty snack portion of their days - this plan is the only one that takes a foods carbohydrate load into consideration when calculating it’s BITES score. This can help you to be more conscious of the carbohydrate choices you are making to fill up your tank.

                   

Simple, refined carbohydrates like those found in many sugary, white flour baked goods, cereals, soda and fruit juices break down quickly, giving us a short burst of energy which can cause a spike in blood glucose levels. Complex carbohydrates, like those found in whole grains and fiber rich fruits & vegetables, digest more slowly helping you feel full for longer, and can actually help manage blood sugar levels and cholesterol.

                   

Followed as intended, this plan can be significantly helpful for:         

● Get you burning the right type of fuel for your body to regulate digestion and glucose release
● Making better carbohydrate and fiber based food choices to keep you satisfied and feeling full for longer 

● Managing Diabetes, Insulin Sensitivity, High Cholesterol, Digestive/Bowel Issues, Cardiovascular Health etc

                   


HOW DOES THE PLAN WORK?
Each day you have a range of BITES to use. You have DAILY BITES calculated from your individual profile taking into account your age, gender, height, weight and activity levels. You also have access to a bank of WEEKLY BITES and can earn extra ACTIVITY BITES should you need them. This is in addition to the items on the [0] Bite Food List that you do not need to track but certainly can if you want to follow Calories or your Macros (Protein/Fat/Carbs). Tracking secondary metrics is one of the great PRO features available to members.

                   

This plan's calculations focus on:

  • Total Fat 
  • Carbohydrate 
  • Fiber
  • Protein


With CARB CONSCIOUS, you have a moderate number of DAILY & high number of WEEKLY BITES in comparison to other iTrackBites weight loss programs. The minimum range is 26 DAILY + 49 WEEKLY. Weeklies do not decrease as you lose weight on this plan. ACTIVITY BITES are encouraged to be earned in addition to WEEKLY BITES and can be used as needed. Many members find unless they are highly active, they do best using either their WEEKLY or ACTIVITY BITES.

                   

ZERO POINT FOODS               

All foods, as shown on the list, are [0] BITES. While all foods still contain calories, these healthy choices do not need to be counted as long as they do not contain any ADDED SUGAR or OILS on the label. Use these to help fill you up and fill out your meals.

                   

USE YOUR POCKET GUIDE LISTINGS FOR CORRECT VALUES OF ALL [0] BITE FOODS, NON BRANDED FOOD ITEMS & ALCOHOL.

                   


HOW DO I GET THE BEST RESULTS ON THIS PLAN?
When thinking about your meals, a good rule of thumb is to have 1⁄2 meal come from healthy, fiber rich vegetables as a salad or side, 1⁄4 meal in the form of whole grains like quinoa, brown rice or beans/lentils and 1⁄4 meal, a lean protein source.

                   

Making the switch from a “white” version of a food can make all the difference. Choose brown rice over white, sweet potato over a white potato, whole grain breads over white breads. All of these simple swaps can have an incredible impact in how your body processes and utilizes these carbohydrates. So enjoy carbs in your meals - just become more conscious of the quality of them and how they impact your health and weight loss.

                                                



CARB CONSCIOUS ZERO BITE FOOD LIST

All foods on this list are [0] BITES - fresh, frozen or canned (drained) varieties without any ADDED sugars or oils. Naturally occurring sugars as indicated on the nutritional label are fine - they just may not be ADDED to the ingredients list. To find these items listed correctly, search exactly as shown on this list and select the 0 entry from the POCKET GUIDE results. Some items are [0] only up to the amounts listed. Any amount over that must be counted. All dried fruits are counted.


                          
  • Alfalfa Sprouts
  • Apples, all varieties 
  • Applesauce, unsweetened 
  • Apricots
  • Artichokes
  • Artichoke Hearts
  • Arugula
  • Asparagus


  • Bamboo Shoots
  • Bananas
  • Bean Sprouts
  • Beets
  • Beet Greens
  • Berries, mixed
  • Blackberries
  • Blueberries
  • Boysenberries
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Broth and Bouillon, any 
  • Brussel Sprouts


  • Cabbage, all varieties 
  • Cantaloupe
  • Capers
  • Carrot
  • Cauliflower
  • Celeriac
  • Celery
  • Chard, Swiss or Rainbow 
  • Chayote Squash
  • Cherries
  • Clementines
  • Chicory
  • Coleslaw Mix (cabbage and carrot only - no dressing) 
  • Collard Greens
  • Cranberries, FRESH only 
  • Cucumbers
  • Currants, FRESH only 


  • Dandelion Greens
  • Dates, FRESH only
  • Daikon
  • Dragonfruit


  • Egg Whites (up to 2 ONLY) 
  • Eggplant
  • Endive
  • Escarole


  • Fennel
  • Figs, FRESH only
  • Fruit Cocktail, unsweetened 


  • Garlic
  • Ginger
  • Grapefruit
  • Grapes, all varieties 
  • Grape Leaves 
  • Guava
  • Green Beans


  • Hearts of Palm
  • Honeydew
  • Horned Melon


  • Jackfruit
  • Jerusalem Artichokes (Sunchoke) 
  • Jicama
          
  • Kale
  • Kiwifruit
  • Kohlrabi


  • Leeks
  • Lemons
  • Lettuce, all varieties 
  • Limes
  • Lychee


  • Mandarin Orange 
  • Mango
  • Mangosteen 
  • Microgreens
  • Mixed Salad Greens 
  • Mulberries
  • Mung Bean Sprouts 
  • Mushrooms
  • Mustard Greens 


  • Nectarines
  • Nopales (cactus)


  • Okra
  • Onion, all varieties 
  • Oranges, all varieties 


  • Papaya
  • Passion fruit
  • Peach
  • Pear, all varieties 
  • Peppers, all varieties 
  • Persimmon
  • Pickles, unsweetened 
  • Pico de Gallo 
  • Pineapple
  • Plums
  • Pomegranate 
  • Pomelo/Pummelo 
  • Prickly Pear
  • Pumpkin


  • Radicchio
  • Radish
  • Raspberries
  • Rhubarb
  • Rutabaga


  • Sauerkraut
  • Scallions
  • Seaweed, Nori
  • Shallots
  • Snow Peas
  • Spinach, all varieties
  • Squash, all varieties
  • Starfruit
  • Strawberries
  • Sugar Snap Peas


  • Tamarinds
  • Tangelo
  • Tangerine
  • Tomatillos
  • Tomatoes, all varieties
  • Turnips
  • Turnip Greens


  • Water Chestnuts
  • Watercress
  • Watermelon


  • Zucchini                              
                                                

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  • Diet Soda
  • Tea
  • Coffee, black
  • Club Soda / Seltzer

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  • Chili/Sriracha Sauce (1tbsp) 
  • Horseradish Sauce (1tbsp)
  • Hot Sauce (1tbsp)
  • Ketchup (1tbsp)
  • Mayo, fat free (1tbsp)
  • Mustard (1tbsp)
  • Soy Sauce (1tbsp)
  • Steak Sauce (1tbsp)
  • Taco Sauce (1tbsp)
  • Teriyaki Sauce (1tbsp)
  • Vinegar, all varieties (1tbsp) 
  • Worcestershire Sauce (1tbsp) 

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  • Creamer, fat free (1tbsp)
  • Half n’ Half, fat free (1tbsp) 
  • Margarine, fat free (1tbsp)
  • Sour Cream, fat free (2tbsp) 
  • Cream Cheese, fat free (1tbsp) 
  • Syrups, sugar free (1tbsp) 
  • Whipped Topping, fat free (2tbsp)

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  • Salsa, fat free (1⁄2 cup)
  • Tomato Sauce, canned, no added sugars or oils (1⁄2 cup) 
  • Tomato puree (1⁄4 cup) 

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  • Gelatin, sugar free (1 snack cup or up to 2 servings = 1⁄2 box prepared)