FOODS TO AVOID!!!!
Any food with added sugar Crisps Fast food (unless you trust the brand and you know the ingredients) Sugary condiments like ketchup, marinades and salad dressings unless they are free from sugar and other nasties
SWEET THINGS All confectionery and (non-dark) chocolates (including ‘protein’, ‘energy’ or ‘breakfast’/’snack’ bars)
Artificial sweeteners – aspartame, acesulfame K, saccharin Agave Canned fruit Coconut blossom sugar Cordials Fructose Glucose Jam Malt Rice malt syrup Sugar – white, caster, icing, light brown, dark brown Sugar-cured or commercially pickled foods Golden syrup
FOODS CONTAINING GLUTEN All flours and all breads made from grains containing gluten Barley, Bulgur, Couscous, Durum, Einkorn, Farina Graham flour Kamut Matzo Orzo Rye Semolina Spelt Triticale Wheat Wheat germ
OTHER GRAIN-BASED PRODUCTS All commercial breaded or battered foods (breaded chicken nuggets, battered fish, etc) All commercial breakfast cereals (muesli, granola, corn flakes, choco pops, cold porridges, etc) All crackers and cracker breads
DRINKS All energy drinks All soft drinks, including diet drinks Commercial fruit juices Commercial iced teas Flavoured milk and milkshakes
DAIRY-RELATED Commercial cheese spreads Coffee creamers Condensed milk Ice cream and commercial frozen yoghurt
FATS All industrial seed and vegetable oil derivatives Butter spreads Canola oil Cottonseed oil Corn oil Margarine and shortening Rice bran oil Sunflower oil Safflower oil
PROTEINS Highly processed sausages and luncheon meats like Meats cured with excessive sugar
Eat the foods in the picture to satiety!
Weight loss & Health.
The Taylormade approach.
This is the single most liberating action you will take in the next few months.
It is another one of those important psychological moments in your mission to turn your health around, a process to allow you to kick things off in the right frame of mind. Head into your kitchen and chuck out everything that contains any ingredients on the red list. Don’t lie to yourself. There will be foods, drinks and condiments you absolutely love that you think won’t make a difference. The passion-fruit cordial, the ketchup, the Worcestershire sauce, the emergency ice cream in the freezer… It must all go in one great symbolic cleansing.
Set a time on a date that you and someone else can both be available. Commit to completing the job in one day. Then, take the lists, your friend and a refus bag and go through your food cupboards, throwing away everything
The clear-out is best done on the weekend (at the end of your Observation phase) so you don’t have to rush it. If possible get your partner or a (Banting) friend to help you with the process. A witness adds accountability. Take a photograph of all the unhealthy carbs and processed foods you’re piling up before throwing them away – a snapshot that you will return to in the future with amazement.
Read some of the labels of the junk you’re binning. Work out how many teaspoons of sugar they contain (1 teaspoon = 4g). Many breakfast cereals are one quarter added sugar. Some condiments are a half added sugar. Think about how they’ve contributed to your physique and your health.
This is an act of motivation and practicality. Just doing it will serve as a mental marker, a turning point for you. It also removes any temptation from your house, which will assist in times of weakness in the weeks and months to come.
Put your pictures up on social media. You'll want to share how much sugar, processed carb and oil you found in your cupboard. Some of your friends may be just as intrigued to find what is lurking in their kitchens.
Until the next post I hope you have enjoyed learning about the Real Meal Revolution and the Taylormade approach. If you would like further information or start on one of our programmes please go to our services and inquire for the help you are looking for to move your health forward for the future of yourself and the people you love around you.
Final note on sugar to many unknown!
As per calculations found in: it is the glycaemic response to, not the carbohydrate content of food that matters in diabetes and obesity: the glycaemic index revisited |Unwin| journal of insulin resistance 2016. Twitter @lowcarbmd
Further infographics supplied by Zoe Harcombe and Eat better south Africa