WHAT CAN I EAT?

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 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 (no milk)

• Coffee (with cream

or butter, not milk) • Sparkling water • Water

VEGGIES

Rule of thumb here is that if it grows above ground it is 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.

• Blue cheese

• Butter

• Cream (preferably double)

• Cream cheese

• Double cream yoghurt

• Feta cheese

• Ghee

• Parmesan cheese

• All other high-fat cheeses