Dairy

Blue cheeses
Butter
Cream
Cream cheese
Double cream yoghurt
Feta cheese
Ghee
Parmesan cheese
All other high-fat cheese
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!

Drinks

All teas (with no 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 and lamb 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)

Seafood

The oilier the better! (To check the sustainability status of the seafood you choose, SMS the species name (e.g. mackerel) to FishMS 072 499 8795)
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 (in moderation)
Coconut

Meat

As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin!
Bacon (If possible try to find charcuterie bacon, without nitrates and nitrites, and with the lowest carb content – which mean the least sugar.)
Biltong
Beef
Chicken
Duck
Game
Home-cured meats (if buying cured meats avoid those with sugar and strange chemicals)
Lamb
Offal
Pork
Sausages containing only meat and spices (no MSG or fillers such as gluten, rusk, soy, sugar and so on)
Turkey

Nuts

Almonds
Brazils
Hazelnuts
Macadamias
Pecans
Pine nuts
Walnuts

Seeds

Chia seeds
Flaxseeds
Pumpkin seeds
Sesame seeds
Sunflower seeds

Sweet Things

Erythritol
Stevia
Xylitol (good quality)

Veggies

Artichokes
Asparagus
Aubergine (brinjal or eggplant)
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Courgettes (baby marrows or zucchini)
Cucumber
Green beans
Kale
Lettuce
Mangetout
Marrow
Mushrooms
Olives
Onion
Peppers (chilli and sweet)
Pumpkin
Radishes
Spinach and swiss chard
Sugar snaps/snow peas
Tomatoes

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 (80% and above cocoa content – and only very occasionally)
Honey (no more than 1 tsp at a time, very occasionally – use honey strictly for cooking, otherwise it will seduce you back into sugar cravings in no time!)

Veggies

Beetroot
Butternut
Carrots
Sweet potato

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
Bulgur wheat
Corn
Couscous
Crackers
Millet
Muesli
Oats
Pasta
Popcorn
Porridge
Quinoa
Rice
Rye
Spelt
Wheat

Meats

Lunch meat
Processed meat
Vienna sausages

Nuts

Peanuts (they’re not really nuts)

Soy

Edamame beans
Tofu
All soy fake foods – including sausages, etc

Sweet Things

Agave
Any artificial sweeteners
Biscuits
Cakes
Chocolate (less than 80% cocoa content)
Energy drinks
Fizzy drinks
Fructose
Fruit juices
HFCS
Ice-cream (unless it's LCHF!)
Malt
Pastries
Sugar
Sweets
Syrup

Veggies & Pulses

Beans
Chickpeas
Dried beans
Lentils
Parsnips
Peas
Potatoes