WHAT CAN I EAT?
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Yes MEAT
As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin!
• Bacon (Try to find charcuterie bacon, without nitrates and nitrites, and with the lowest carb content – which means the least sugar.) • Beef • Biltong (for powdered, grind your own) • Chicken • Duck • Game • Home-cured meat (If buying cured meat, avoid those with sugar and strange chemicals.) • Lamb • Offal • Pork • Sausages containing
only meat and spices (no MSG or fillers such as gluten, rusk, soy, sugar, etc.) • Turkey
FRUIT*
• Avocado • Berries • Coconut
SWEET THINGS
• Erythritol • Stevia • Xylitol (good quality)
SEAFOOD
The oilier the better! (To check the sustainability status of the seafood you choose, SMS the species name – e.g. mackerel – to Fish MS 079 499 8795.) • Anchovies • Angelfish • Calamari (squid) • Dorado • Haddock • Hake • Kob • Mackerel • Mussels • Prawns • Salmon • Sardines • Scallops • Snoek • Trout • Tuna • Yellowtail
EGGS
Any way you like, for breakfast, lunch and dinner. Real organic eggs are definitely best, if you can find them.
DRINKS
• All teas (with no milk) • Coffee (with cream or butter, not milk) • Sparkling water • Water
VEGGIES
Rule of thumb here is, if it grows above ground it’s generally okay. • Artichokes • Asparagus • Baby marrow (courgette
or zucchini) • Brinjal (aubergine
or eggplant) • Broccoli • Brussels sprouts • Cabbage • Cauliflower • Celery • Cucumber • Green beans • Kale, spinach and
Swiss chard • Lettuce • Mangetout (including sugar snaps and snow peas) • Marrow • Mushrooms • Olives • Onion • Peppers (chilli and
sweet) • Pumpkin • Radishes • Tomatoes
FATS
• Animal fats • Avocado oil • Beef and lamb tallow • Butter • Coconut cream • Coconut milk • Coconut oil • Dripping • Duck fat • Extra-virgin olive oil • Ghee • Lard • Macadamia oil • Mayonnaise (home-made only, made from oils on this list)
FLOUR
• Almond flour • Coconut flour • Hazelnut flour • Other nut flours
SEEDS
• Chia seeds • Flaxseeds • Pumpkin seeds • Sesame seeds • Sunflower seeds
NUTS*
• Almonds • Brazil nuts • Hazelnuts • Macadamias • Pecans • Pine nuts • Walnuts
DAIRY*
(all full fat) While you are trying to lose weight it may be better to cut out all dairy other than butter. By the way, unsalted butter is delicious in coffee! • Blue cheese • Butter • Cream (preferably double) • Cream cheese • Double cream yoghurt • Feta cheese • Ghee • Parmesan cheese • All other high-fat
cheeses
* If you’re eating all the right food and still not losing weight you may be consuming too many nuts, too many berries, too much alcohol or too much dairy or protein. Try to cut back and see how it goes.
Sometimes ALCOHOL*
• Brandy • Champagne • Dry red wine (under 5g residual sugar) • Dry white wine • Rum • Tequila • Vodka • Whisky
NUTS
• Cashews
SWEET THINGS
• Dark chocolate (80% and above cocoa content – and only very occasionally)
• Honey (no more than 1 tsp at a time, very occasionally – use honey strictly for cooking, otherwise it will seduce you back into sugar cravings in no time!)
FRUIT*
• All fruit other than berries
VEGGIES
• Beetroot • Butternut • Carrots • Sweet potato
DAIRY
• Milk (only full cream and only very occasionally)
Never ALCOHOL
• Anything labelled ‘lite’ • Beer • Cider • Cocktails • Sugary liqueurs
VEGGIES & PULSES
• Beans • Chickpeas • Dried beans • Lentils • Parsnips • Peas • Potatoes
SWEET THINGS
• Agave • Any artificial sweeteners • Biscuits • Cakes • Chocolate (less than 80% cocoa content) • Energy drinks • Fizzy drinks • Fructose • Fruit juices • HFCS • Ice cream (unless it’s low carb) • Malt • Pastries • Sugar • Sweets • Syrup
MEAT
• Lunch meat • Processed meat • Vienna sausages
NUTS
• Peanuts (they’re not really nuts)
SOY
• Edamame beans • Tofu • All soy – including
sausages, etc.
FATS
• Canola oil • Cottonseed oil • Flaxseed oil • Grapeseed oil • Hemp oil • Margarine • Rapeseed oil • Safflower oil • Sesame oil • Soybean oil • Sunflower oil
GRAINS & CEREALS
• All wholegrains • Amaranth • Barley • Bread • Breakfast cereals • Bulgur wheat • Corn • Couscous • Crackers • Millet • Muesli • Oats • Pasta • Popcorn • Porridge • Quinoa • Rice • Rye • Spelt • Wheat
DRIED FRUIT
• All of it