Foods to Include and to Avoid!

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:
Sugar, refined sugar products (e.g. confectionary)
Honey
Rice (can be eaten on the maintenance programme)
Potatoes
Kumara (can be eaten on the maintenance programme)
Bread (can be eaten on the maintenance programme)
Pasta (can be eaten on the maintenance programme)
Biscuits and cakes
Crackers
Noodles (rice, egg and wheat)
Bakery products e.g. pies, pastries, muffins, slices and buns
Processed cheeses e.g. cheese slice, cheese in a tube
Ready-made sauces (often have hidden sugars)
Fried foods
Frozenmeals
Sauces e.g. teriyaki, BBQ, sweet chilli, tomato (often have hidden sugars)
Cashew nuts
Margarine and other processed fats and spreads
Artificial sweeteners e.g. Splenda, 
Dried fruit
Beverages to avoid:
Flavoured water 
Hypotonic sports drinks
Coffee – triggers hormones that tell the body to store energy
All alcohol (beer, wine, spirits)
All soft drinks / sodas regular and diet
All Milks (cow, soy, rice, almond, oat etc)