WHAT CAN I EAT?

These lists are al­ways a work in progress - please feel free to share any new dis­cov­er­ies you make on your low-carb jour­ney with us!

LOSE IT! - - News -

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 and so on)

• 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 FishMS 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

• 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

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

If you’re eat­ing all the right things 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

• Dry white wine resid­ual sugar)

• 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 whole grains

• 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

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