FOODS TO INCLUDE:
All food from the ‘Food Content Chart’
Fats & Oils – max total of 40ml daily (1Tbs = 15ml, 1 Tsp = 5ml)
Flaxseed Oil – min 2 teaspoons daily (10ml)
Olive Oil
Coconut oil
Butter, unprocessed
Avocado oil
Flavour enhancers
Spices - cinnamon, ginger, cardamom, cloves, paprika, turmeric, cumin etc
Fresh herbs e.g. basil, mint, coriander, parsley, chives etc
Dried herbs
Fresh spices e.g. garlic, ginger and chilli pepper
Stevia, natural sweetener
Other foods
Capers
Olives
Beverages to include:
Water - Minimum 2 litres daily
Green tea
Herbal teas, unsweetened
FOODS TO AVOID:
X Sugar, refined sugar products (e.g. confectionary)
X Honey
X Rice (can be eaten on the maintenance programme)
X Potatoes
X Kumara (can be eaten on the maintenance programme)
X Bread (can be eaten on the maintenance programme)
X Pasta (can be eaten on the maintenance programme)
X Biscuits and cakes
X Crackers
X Noodles (rice, egg and wheat)
X Bakery products e.g. pies, pastries, muffins, slices and buns
X Processed cheeses e.g. cheese slice, cheese in a tube
X Ready-made sauces (often have hidden sugars)
X Fried foods
X Frozen meals
X Sauces e.g. teriyaki, BBQ, sweet chilli, tomato (often have hidden sugars)
X Cashew nuts
X Margarine and other processed fats and spreads
X Artificial sweeteners e.g. Splenda,
X Dried fruit
BEVERAGE TO AVOID:
X Flavoured water
X Hypotonic sports drinks
X Coffee – triggers hormones that tell the body to store energy
X All alcohol (beer, wine, spirits)
X All soft drinks / sodas regular and diet
X All Milks (cow, soy, rice, almond, oat etc)
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