Eat all you like
- Meat: Any type. Beef, pork, game meat, chicken. The fat on the meat is good as well as skin on the chicken. Try to choose organic or grass fed meat if you can.
- Fish and shellfish: All kinds. Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
- Eggs: All kinds. Boiled, fried, omelettes. Preferably organic eggs.
- Natural fat, fat sauces: Using butter and cream when you cook can make your food taste better and make you more satiated. Béarnaise, Hollandaise, read on the packages or make it yourself. Coconut fat, olive oil and canola oil are also good options.
- Vegetables growing above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage, Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes and more.
- Dairy products: Always select high fat options. Real butter, cream (40% fat), sour cream, fat cheese. Turkish yogurt. Be careful with regular milk and skim milk as it contains a lot of milk sugar. Avoid flavored, sugary and low fat products.
- Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
- Berries: Okay in moderation, if you are not a super strict /-sensitive. Good with whipped cream.
Avoid if you can
- Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
- Starch: Bread, pasta, rice, potatoes, french fries, potato chips, porridge, muesli and so on. »Wholemeal products” are just less bad. Moderate amounts of root vegetables may be OK if you’re not too strict with the carbohydrates.
- Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
- Beer: Liquid bread. Full of malt sugar, unfortunately.
- Fruit: Very sweet, plenty of sugar. Eat once in a while, treat it as a natural form of candy.