1
The Real-Food Under-20 System
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
2
The Two-Part Food Filter
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
3
The 5 Restaurant Rules
Protein first: grilled, roasted, smoked, bunless, and as simply prepared as possible. Hold the bun, tortilla, rice, noodles, and bread. Swap fries or chips for salad, extra vegetables, or skip the side. Sauce on the side, especially sweet, creamy, or unknown sauces. When nutrition or ingredients are unknown, assume carbs are higher and keep the rest of the day simpler.
4
Carb Budgeting Method
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
5
Real-Food Default Meals
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
6
Restaurant Ordering Cheat Sheet
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
7
Backup Snack List
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
8
Hidden Carb Checklist
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
9
What to do if you go over 20g
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
10
Disclaimer
Use this section as a quick reference when you need a practical under-20 decision with a bias toward simple food and fewer processed shortcuts.
Educational use only
This site is for general educational purposes only and is not medical advice. People with diabetes, kidney disease, eating disorders, pregnancy, or those taking glucose or blood pressure medication should talk with a qualified healthcare professional before making major carb changes.