When hungry, eat as much as you need from this list
Animal protein
- All meat, poultry, and game
- All eggs
- All offal
- All natural and cured meats
- All natural and cured sausages
- All seafood
- Broths
Fats
- Avocado oil
- Beef dripping
- Butter
- Cheese (not processed)
- Coconut oil
- Duck fat
- Ghee
- Goose fat
- Lard
- Olive oil
- Any rendered animal fat
Nuts and seeds
- Almonds
- Flaxseeds
- Macadamia nuts
- Pecan nuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Walnuts
Vegetables
- Cauliflower
- Broccoli
- Pumpkin
- Courgettes
- Aubergines
- Tomatoes
- Asparagus
- Avocado
- Artichoke hearts
- Brussel sprouts
- Celery
- Cabbage
- Peppers
- Spring onions
- Leeks
- Onions
- Olives
- Radishes
- Mushrooms
- Sauerkraut/kimchi (fermented cabbage)
- All green leafy vegetables
- Any other vegetable grown above the ground
Flavourings and condiments
All herbs and spices are OK, provided they do not contain sugars, preservatives, vegetable oils, artificial colouring, or artificial flavouring (e.g., GMO)
Ingredients containing a moderate amount of carbs. Have a maximum of 1 item from this list per day.
Fruit
- Apples 1½
- Bananas 1 small
- Blackberries 4 handfuls
- Blueberries 2 handfuls
- Cherries 1 handful
- Clementines 3
- Figs 3 small
- Gooseberries 2 handfuls
- Green grapes under 1 handful
- Mango ½
- Nectarines 2
- Kiwi 3
- Watermelon 2 slices
- Oranges 2
- Peaches 2
- Pears 1
- Plums 4
- Pomegranate ½
- Raspberries 2 handfuls
- Strawberries 3 handfuls
Nuts
- Cashews (raw) 6 tablespoons
- Chestnuts 1 handful
Sweeteners
- Honey 1 teaspoon
Vegetables
- Avocadoes 3
- Butternut ½
- Carrots 5
- Sweet potato 1 small
For example: 1 small banana gives all the carbs for 1 day, and any other item in this list should be avoided.
Foods/products to be avoided
Baked goods/grain-based foods
- All flours from grains (wheat, corn, rye, barley, pea, rice…)
- All grains (wheat oats, barley, rye, quinoa…)
- All forms of bread, brans and crackers
- Breakfast cereals, muesli, granola of any kind
- Cakes, biscuits, confectionery
- Corn products
- Pasta, noodles
- Spelt, millet
- Rice, Rice cakes
- Thickening agents (gravy powder, corn starch, stock…)
- Beans
- Couscous
- Breaded or battered foods
Beverages
- Fizzy drinks other than carbonated water
- Beer, cider
- Alcoholic drinks
Diary/diary-related
- Condensed milk
- Evaporated milk
- Puddings
- Low-fat milk
- Vegetable “milk”
- Coffee creamers
- Fat-free anything
- Vegetable spreads
- Cheese spreads
- Ice cream
Meat
- Processed meat/sausages
- Meats/sausages cured with excessive sugar
Fats
- All seed oils (safflower, sunflower, rapeseed, grapeseed, corn…)
- Margarine, vegetable spread
- Commercial sauces, marinades and salad dressings
- Chocolate
Fruit and vegetables
- Fruit juice of any kind
- Vegetable juices (other than home-made with green list vegetables)
General
- All fast food/ready-to-eat food
- All processed food
- Any food with added sugar (glucose, syrup, dextrose…)
Starchy vegetables
- Potatoes
- Parsnips
- Peas
- Legumes/pulses
- Peanuts
- Beetroot
Sweeteners
- Agave anything
- Artificial sweeteners (aspartame, saccharin, sucralose…)
- Dried fruit
- Fructose
- Honey
- Sugar
- Sugared or commercially-pickle food with sugar
- Sweets
- Syrups of any kind
- Malt