WHAT CAN I EAT?

YES MEAT

As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin! • Bacon (If possible 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 and so on) • Turkey

EGGS

Any way you like, for breakfast, lunch and dinner. Real organic eggs are definitely best, if you can find them.

FRUIT*

• Avocado • Berries • Coconut

SEAFOOD

The oilier the better! (To check the sustainability status of the seafood you choose, SMS the species name (e.g. mackerel) to FishMS 079 499 8795.) • Anchovies • Angelfish • Calamari (squid) • Dorado • Haddock • Hake • Kob • Mackerel • Mussels • Prawns • Salmon • Sardines • Scallops • Snoek • Trout • Tuna • Yellowtail

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 • Aubergine (brinjal or eggplant) • Broccoli • Brussels sprouts • Cabbage • Cauliflower • Celery • Courgettes (baby marrows or zucchini) • 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

SWEET THINGS

• Erythritol • Stevia • Xylitol (good quality)

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 • Brazils • 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 cheese