Healthy Dieting

Into this group fall all those fats derived from animals. On the X Diet, you will need to eliminate the following from your diet:

• Chicken fat Chicken contains a great deal of fat. You are, however, permitted deboned chicken fillets. All visible pockets of fat found in the chicken fillets (often found between the bone and flesh) should be removed, as should every scrap of skin.

• Organ meats By ‘organ meats’ I mean kidneys, offal, liver, brains, trotters, marrow, tongue, stomach, bladder and so on, all of which are extremely fatty.

• Egg yolks A single egg yolk contains about a teaspoon of fat. (The whites, however, are fat free, so when cooking, substitute two egg whites for every whole egg called for in the recipe.)

• Processed meats These include polony, chicken roll, meat or liver spreads, processed hams, salami, and so on.

• Sausages All sausages are very rich in fat, whether they are beef, pork or chicken sausages. Be wary also of vegetarian sausages and meat substitutes. More often than not, they contain more fat than their meat counterparts!

• Butter You may believe that you use only a ’scraping’ of butter on your toast, but even so this amount represents 5-10 g of fat that you would otherwise have lost from your thighs that day! Instead of using butter on toast and sandwiches, try fat-free smooth cottage cheese or fat-free cream cheese.

• Full-cream and `low fat’ milk Many people nowadays buy low- fat (2%) milk as a matter of habit. This is, of course, better than full-cream milk — but only insofar as smoking three cigarettes a day is ‘better’ than smoking 20! Many assume that full-cream milk is 100 percent fat. It’s not — it contains 3 percent fat. So you can see that 2% milk is not that much better than full-cream milk: there is only a one percent difference! On the X Diet, you should drink only milk that is labelled ‘fat free‘ or ’skim’.

• Milk powder blends Consumers are often misled by the label on ‘fat-free‘ milk powder blends. It may say ‘fat-free milk powder blend’ but if you check the small print, you will see that it is actually fat-free milk powder blended with full-cream milk powder! Stick to fat-free milk powder.

• Coffee creamers Coffee creamers are almost pure palm kernel oil, and are made by spin-drying the oil to a powder form. Palm kernel oil is also higher in saturated fat than any cows’ milk! Use fat- free milk instead.

• Full cream and low fat yoghurts Yoghurts marked `low-fat’ often contain appreciable amounts of fat! However, there is a lovely selection of fat-free yoghurts available now, in all sorts of delicious flavours. If you are a fan of natural yoghurt, please make sure that you don’t get conned by the label. Even if the product has a natural flavour, it is likely to be full-cream Bulgarian yoghurt. Again, look out for the magic words ‘fat free‘.

• Cream and sour cream These contain, on average, 35 percent fat. As an alternative to sour cream, try using cultured buttermilk, a delicious substitute that is virtually fat free and has a lovely thick, creamy texture. Fat-free cottage cheeseis another good alternative.

• Low fat cottage cheese Once again, even those products labelled `low fat’ contain some fat. Look for cottage cheese that is labelled `fat free‘. Both chunky and smooth varieties are available. Although the smooth variety does have a rather more bland flavour than chunky cottage cheese, it can be mixed with herbs, spices, chopped onion and other flavourings to make a delectable spread or topping. If you can afford it, buy the imported varieties of fat-free cream cheese, such as Philadelphia Fat-free Cream Cheese, which have a truly superior flavour and texture.

• Cheese A fondness for cheese is a very difficult ‘addiction’ for a dietician to break. I believe that cheese, delicious as it is, is one of the main culprits for the obesity, diabetes and cholesterol problems we find in the Western world today. As there is no such society as Cheese-aholics Anonymous, the only thing I can do is to tell you why you should strictly avoid it. Cheddar is 30 percent fat. That means that a third of every chunk you are about to guzzle is actually pure fat (think of it as wolfing down a lump of butter, or a square of pork fat!). Now, let’s consider low-fat’ cheeses: a cheese can be marketed as being low in fat if it contains less than 30 percent fat. Most slimmer’s cheeses actually contain up to 29 percent fat. Mozzarella, ricotta, rabiola, feta, parmesan, blue cheese, pecorino, brie, camembert and fontina are also all packed with fat. Goat’s milk cheeses, certainly, contain slightly less fat — about 25 percent — but even if eaten in small quantities this will end up padding out your hips and thighs and will dramatically slow down your fat loss.

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