page 4 diet pdf

3.1 Carb Limitation Guidelines

The Page 4 Diet strictly limits dietary carbohydrates to less than 20 total grams per day, excluding sugar and starch. This restriction ensures ketosis, optimizing fat metabolism for weight loss and improved blood sugar control, without the need for carb counting if adhering to the specified food list;

3.2 Food Selection Criteria

The Page 4 Diet emphasizes no sugar, no starch, and focuses on whole, nutrient-dense foods. It prioritizes natural fats, proteins, and low-carb vegetables, avoiding processed foods. The criteria ensure meals are rich in nutrients while maintaining ketosis, promoting sustained energy and metabolic health without unnecessary restrictions on portion sizes for approved foods.

The Page 4 Food List

Dr. Eric Westman’s Page 4 Diet includes a concise, one-page food list from Duke University, guiding users to stay under 20 total carbs daily with approved foods.

4.1 Foods to Eat Freely

On the Page 4 Diet, foods to eat freely include leafy greens, non-starchy vegetables, and unlimited protein sources like meats, eggs, and fish. These foods are naturally low in carbs and help maintain ketosis without portion restrictions, as long as total carbs stay under 20 grams daily.

• Leafy greens: spinach, kale, and lettuce.
• Non-starchy vegetables: cauliflower, broccoli, and zucchini.
• Proteins: beef, chicken, fish, and eggs.

4.2 Foods in Limited Amounts

Certain foods on the Page 4 Diet are allowed in limited portions to stay under the 20-gram carb limit. These include nuts, seeds, cheeses, and low-carb vegetables like avocado and tomatoes. Portions should be tracked to avoid exceeding daily carb goals while still enjoying these nutrient-rich options.

• Nuts and seeds (e.g., almonds, macadamias, chia seeds).
• Cheeses like cheddar, mozzarella, and feta.
• Low-carb vegetables such as avocado and tomatoes.

4.3 Foods to Avoid

The Page 4 Diet strictly avoids foods high in carbohydrates, including sugars, starches, grains, and starchy vegetables. These foods are excluded to maintain ketosis and promote weight loss. Examples include bread, pasta, rice, potatoes, sugary drinks, and high-sugar fruits. Avoiding these ensures adherence to the 20-gram total carb daily limit.

• Sugary foods and beverages.
• Grains like bread, pasta, and rice.
• Starchy vegetables such as potatoes and corn.

Benefits and Uses of the Page 4 Diet

The Page 4 Diet aids in weight loss, improves metabolic health, and helps manage diabetes by controlling blood sugar levels, promoting fat for energy over glucose.

5.1 Weight Loss Benefits

The Page 4 Diet promotes significant weight loss by restricting carbs to 20 grams daily, inducing ketosis. It simplifies eating with a clear food list, eliminating carb counting. By focusing on fat as energy, it reduces hunger and boosts metabolism, making it sustainable for long-term weight management. Thousands of patients have successfully shed pounds using this approach, supported by Dr. Westman’s clinical expertise.

5.2 Managing Diabetes

The Page 4 Diet effectively manages diabetes by restricting carbs to 20 grams daily, stabilizing blood glucose levels. This approach helps control insulin levels and prevents spikes, benefiting those with type 2 diabetes. The clear food list simplifies meal planning, making it easier to adhere to the diet and maintain glycemic control. Dr. Westman’s clinical expertise supports its success in diabetes management.

5.3 Other Health Benefits

The Page 4 Diet provides several additional health benefits beyond its primary goals. It improves metabolic health by promoting fat metabolism and reducing insulin resistance, which contributes to better overall health. The diet helps reduce inflammation, a key factor in chronic diseases. Enhanced mental clarity and focus are also commonly reported, likely due to stable energy levels from ketosis. Additionally, it supports better digestion and can improve cholesterol levels, further contributing to heart health. These benefits make the diet a comprehensive approach to overall wellness and long-term health.

Getting Started with the Page 4 Diet

The Page 4 Diet simplifies initiation by limiting carbs to 20 grams daily. Start with 2-3 carb servings and gradually reduce one serving weekly for an easy transition.

6.1 Easing into the Diet

Easing into the Page 4 Diet involves starting with 2-3 servings of carbs and gradually reducing one serving weekly. This approach minimizes side effects and helps the body adapt. Focus on whole, nutrient-dense foods and zero-carb liquids to stay under 20 grams of carbs daily. Track progress and adjust portions as needed for a smooth transition.

• Begin with manageable carb intake.
• Gradually reduce servings weekly.
• Emphasize whole, nutrient-rich foods.

6.2 Meal Planning Tips

Plan meals around the Page 4 food list, focusing on zero-carb liquids and whole foods. Create a weekly schedule to ensure variety and adherence. Prioritize leafy greens, non-starchy vegetables, and protein sources. Adjust portion sizes based on hunger and progress. For inspiration, explore low-carb recipes that align with the diet’s guidelines. Keep meals simple and flavorful to maintain long-term commitment.

• Focus on whole, nutrient-dense foods.
• Plan meals weekly for consistency.
• Adjust portions as needed.

For more details, visit Dr. Westman’s Page 4 resources.

Common Challenges and Misconceptions

Common challenges include strict carb limitation and initial difficulty with meal planning. Misconceptions often involve beliefs that the diet is overly restrictive or too complicated to follow long-term.