What Can I Eat

These lists are always a work in progress – please feel free to share with us any new discoveries you make on your banting/LCHF journey!

Never
Alcohol
Anything labelled ‘lite’

Beer

Cider

Cocktails

Sugary liqueurs

Dried Fruit
All of it

Fats
Canola oil

Cottonseed oil

Flaxseed oil

Grapeseed oil

Hemp oil

Margarine

Rapeseed oil

Safflower oil

Sesame oil

Soybean oil

Sunflower oil

Grains & Cereals
All whole grains

Amaranth

Barley

Bread

Breakfast cereals

Bulgar wheat

Corn

Couscous

Crackers

Millet

Muesli

Oats

Pasta

Popcorn

Porridge

Quinoa

Rice

Rye

Spelt

Wheat

Meats
Lunch meats

Processed meats

Vienna sausages

Nuts
Peanuts

(they’re not really a nut)

Soya
Any soya fake foods

sausages, etc

Edamame beans

Tofu

Sweet Things
Agave

Any artificial sweeteners

Biscuits

Cakes

Chocolate

Energy drinks

Fizzy drinks

Fructose

Fruit juices

HFCS

Ice-cream

Malt

Pastries

Sugar

Sweets

Syrup

Veggie juices

Veggies & Pulses
Beans

Chickpeas

Dried beans

Lentils

Parsnip

Peas

Potatoes

Sometimes
Alcohol
Brandy

Champagne

Dry red wine

Dry white wine

Rum

Sparkling wine

Tequila

Vodka

Whisky

Dairy
Milk

(only full cream and only very occasionally)

Fruit
All fruit other than berries

Nuts
Cashews

Sweet Things
Black chocolate

70% and above cocoa content - and only very occasionally

Honey

(no more than 1 tsp per day, very occasionally). Use honey strictly for cooking, otherwise it will seduce you back into sugar cravings in no time!

Veggies
Beetroot

Carrots

Butternut

Sweet potato

Yes
Dairy

(all full fat). While you are trying to lose weight, it may be better to cut out all dairy other than unsalted butter – which, by the way, is delicious in coffee!

Butter

Blue cheeses

Cream

Cream cheese

Double cream yoghurt

Feta cheese

Ghee

Parmesan cheese

All other high-fat cheeses

Drinks
All teas

(Not with milk)

Coffee

(with cream, or butter, not milk)

Sparkling water

Water

Eggs

Any which way you like, for breakfast, lunch and dinner. Real organic eggs are definitely best, if you can find them.

Fats
Animal fats

Avocado oil

Beef tallow

Butter

Coconut cream

Coconut milk

Coconut oil

Dripping

Duck fat

Extra-virgin olive oil

Ghee

Heavy cream

Lard

Macadamia oil

Mayonnaise

(home-made; make sure you use the right oils)

Fish / Seafood

(on the SASSI green list, of course!) The oilier the better:

Anchovies

Angelfish

Calamari

Dorado

Haddock

Hake

Kob

Mackerel

Mussels

Prawns

Salmon

Sardines

Scallops

Snoek

Squid

Trout

Tuna

Yellowtail

Flour
Almond flour

Coconut flour

Hazelnut flour

Other nut flours

Fruit
Avocado

Berries

Coconut

Meat

As far as possible, choose grass-fed or organic meats. Enjoy the fat and the skin!

Bacon

Try to find charcuterie bacon, if possible without nitrates and nitrites, and with the lowest carb content (which means the least sugar)

Biltong

Beef

Chicken

Duck

Game

Lamb

Offal

Pork

Turkey

All cured meats

cured with the least amount of sugar and without strange chemicals you don't recognise

All sausages

containing only meat and spices – avoid sausages with fillers like gluten, rusk, soya, sugar and so on

Nuts
Almonds

Brazils

Hazelnuts

Macadamias

Pecans

Pine nuts

Walnuts

Seeds
Chia seeds

Flaxseeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Sweet Things
Erythritol

Stevia

Xylitol

Veggies

Rule of thumb here is, if it grows above ground, it’s OK.

Artichokes

Asparagus

Aubergine

(brinjal, eggplant)

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Courgettes

(zucchini, baby marrows)

Cucumber

Green beans

Kale

Lettuce

Marrows

Mushrooms

Olives

Onions

Peppers

Pumpkin

Radishes

Spinach

Sugar snaps/snow peas

Tomatoes