LOSE IT-04.2019

82 LOSE IT! VOLUME 30

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

SOME-

TIMES

ALCOHOL*

• Brandy


• Champagne


• Dry red wine


• 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)


• 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

LCHF

82 LOSE IT! VOLUME 30