21 Dieting steps to Glowing good Health

1 Cut out all fats

All plant fats and all animal fats should be eliminated from your diet. These include:

• Olive oil, sunflower oil, other plant oils, salad dressings, mayonnaise and salad creams.
• Avocados, coconut and coconut cream.
• Nuts and seeds of all kinds.
• Butter, margarine, cream, sour cream, full-cream and low-fat
• Milk, full-cream and low-fat yoghurt, coffee creamers and cheese.
• Egg yolks (whites are permitted).
• All red meats and organ meats. These include beef, pork,
• Lamb, mutton, liver, kidneys, tripe, and processed meats such as sausages, spreads and pates.
• Fatty fish, including sardines, pilchards, salmon and anchovies.
• Products containing hidden fats, such as crisps, pastries, biscuits, rusks, chocolate, sauces, and so on.

2 Cook fat free

This means more than just not using oils or butter! It also means watching out for hidden fats in pre-made sauces and other convenience products. All sauces, such as white sauce, should be made without fat. If you need to sauté food, do so using the `dry-fry’ method. Use onlynon-stick pans for baking. Recipes can be helpful, but remember that many recipes that claim to be low fat’ or even ‘fat free’ contain small amounts of oil or butter. Remember, no fat!

3 Read the labels

Do not be conned by misleading words and icons on packaging, such as ‘diet‘, ‘lite’, low fat’ and ’slimmer’s’. Check the fat content of every product you buy.If the fat content is not listed on the label, carefully check the list of ingredients for hidden fats.

4 Remember the golden three-gram rule

Buy only those foods that contain less than 3 g of fat per 100 g of product. For the purposes of the X Diet, these are considered ‘fat free’ and may be eaten in unlimited quantities.

5 Eat as much non fatty fish as you like

Non-fatty fish such as hake, kingklip, kabeljou, sole and tuna tinned in brine may be eaten freely.

6 Eat as much shellfish as you like

Prawns, shrimps, crayfish, mussels, oysters and calamari are freely allowed. If you are concerned about your cholesterol levelse.

7 Eat breast fillet of chicken

You may eat limited quantities of skinless, deboned chicken breast. The skin, fat and fatty flesh of chicken are not permitted on the X Diet.

8 Eat as many ‘polish’ foods as you can

‘Polish’ foods include all fruits, salads and vegetables (with the exception of avocado, olives, coconut, nuts and seeds) and all fat-free dairy products. Let me stress here that you should eat as many ‘polish’ foods as you can, not as many as you want! At the very least, you must eat three to four fruits a day — the more, the better.

9 Eat the ‘Special Seven’ vegetables every day

Eat at least a cup a day of any vegetable that is rich in beta-carotene — the rich orange, the dark green and leafy, and the deep purple veggies. The ‘Special Seven’ are spinach, broccoli, carrots, butternut, pumpkin, beetroot and red cabbage. These can be eaten lightly cooked or raw; fresh or frozen.

10 Eat plenty of carbohydrates

Ensure that you eat enough carbohydrates for your metabolic rate. For most people, this entails doubling (or even tripling!) their daily carbohydrate intake. The exact quantity depends, however, on your individual needs and on any health problems you may have.

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