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AVOID THESE FOODS

Below is a list of foods to avoid. Some will be obvious – others less so.

Sugar and artificial sweeteners, including honey. The only allowed sweetener is stevia. (Sugar is a problem as it is addictive. I suggest you cut down gradually until you can do without. The other option is to go 'cold turkey' and stop it altogether. This will give you withdrawal symptoms, just like stopping any other addictive drug. But this will wear off within about two weeks.)

Sweets and chocolates, including so-called sugar-free types. (If you want a chocolate treat, say once a week, then eat Continental dark chocolate with 70% or more cocoa solids, not the British stuff where sugar is the first named ingredient.)

Foods which contain significant proportions of things whose ingredients end in -ol or -ose as these are sugars (the only exception is cellulose, which is a form of dietary fibre)

"Diet" and "sugar-free" foods (except sugar-free jelly)

Grains and foods made from them: wheat, rye, barley, corn, rice, bread, pasta, pastry, cakes, biscuits, pies, tarts, breakfast cereals, et cetera.

Starchy vegetables: potatoes and parsnips in particular; and go easy with beet, carrots, peas, beans, et cetera and packets of mixed vegetables which might contain them

Beans with the exception of runner beans
Milk (except in small quantities)

Sweetened, fruit and low-fat yogurts

Cottage cheese (except in small amounts)

Beware of commercially packaged foods such as TV dinners, "lean" or "light" in particular, and fast foods, snack foods and "health foods".

Fruit juices, as these are much higher in carbs than fresh fruit. (If you like fruit juices as a drink, dilute about 1 part fruit juice with 2-4 parts water.)


Now that you think there is nothing left to eat, these are foods you can eat:


All meat – lamb, beef, pork, bacon, etc

Include the organ meats: liver, kidneys, heart, as these contain the widest range of the vitamins and minerals your body needs (weight for weight, liver has 4 times as much Vitamin C as apples and pears, for example);

All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware that turkey is very low in fat, so fat needs to be added.

Continental sausage (beware of British sausage which usually has a high cereal content.)

All animal and meat fats – without restriction – never cut the fat off meat.

Fish and seafood of all types

Eggs (no limit, but avoid "omega-3 eggs" as these have been artificially fed which upsets the natural fatty acid profile)

All cheeses (except cottage cheese as this has a high carb content and very little fat)

butter and cream (put butter on cooked veges instead of gravy; use cream in hot drinks in place of milk)

Plain, natural full-fat yogurt

Vegetables and fruits as allowed by carb content. (See tables below)

Condiments: pepper, salt, mustard, herbs and spices

Soy products are allowed but, as they are toxic, I don't recommend them