* Ideally, choose tree nuts rather than peanuts for their superior fatty acid profile and lower allergenicity potential)

* This is low sugar, but high in lectins that can cause leptin resistance; choose only organic fermented soy.

* If you’re not dairy-sensitive.

* 0–1 grams fructose—safe for Cycle 2.

* If you’re not intolerant.

* Low in sugar, but high in lectins that can cause leptin resistance—choose only organic fermented soy.

* Do not drink on their own—add fiber.

* If not intolerant to soy.

* Stay off in Cycle 2 unless made with low-SI sweetener.

* (Counts vary by manufacturer; look for a powder with these average proportions.)

* Modify meals as needed for intolerances.