15 Steps of the X Diet

STEP 1

CUT OUT ALL VISIBLE FATS. AS MUCH PLANT AND ANIMAL FATS SHOULD BE ELIMINATED FROM YOUR MEALS. THE FATS AND OILS THAT SHOULD BE AVOIDED INCLUDE: • OLIVE OIL, SUNFLOWER OIL, CANOLA OIL, OTHER PLANT OILS, MARGARINE, OILY SAL AD DRESSINGS, STANDARD MAYONNAISES AND SPRAY ‘N COOK. • AVOCADOS, COCONUT MILK AND CREAM, AND PALM KERNEL OIL. • NUTS AND SEEDS OF ALL KINDS (AND PEANUT BUTTER!). • BUTTER, CREAM, SOUR CREAM, FULL-CREAM AND LOW-FAT DAIRY PRODUCTS AND ALL CHEESES. ONLY FAT- FREE/ SKIM DAIRY PRODUCTS ARE ENCOURAGED. • ALL REGULAR BEEF, PORK, CHICKEN AND LAMB. ONLY EXTRA LEAN BEEF, PORK AND CHICKEN BREAST FILLETS ARE SUITABLE, BUT EVEN THESE SHOULD BE REDUCED. ALL ORGAN MEATS ARE FORBIDDEN (LIVER, KIDNEY, BRAINS ETC.) AND NORMAL SAUSAGES ARE TOO FATTY TO BE INCLUDED IN THIS PLAN. • FATTY FISH SERVED IN BUTTER OR OIL MUST BE AVOIDED (EG. SARDINES IN OIL AND KIPPERS IN BUTTER), CHECK FAT CONTENTS. • PRODUCTS CONTAINING HIDDEN FATS SUCH AS CRISPS, PASTRIES, BISCUITS, RUSKS, CREAMY SAUCES ETC. STEP 2

COOK FAT FREE. DRY-FRY USING TABITHA’S INNOVATIVE METHOD USING NO OIL, BUTTER OR SPRAY ‘N COOK. THIS DRY-FRY METHOD SHOULD BE MASTERED BEFORE STARTING ANYTHING AS THIS IS AN IMPORTANT BASE OF ALL MEALS. (SEE “FREE RECIPES” FOR THE DRY-FRY METHOD IN DETAIL). STEP 3

READ PRODUCT LABELS. BE CAREFUL OF MISLEADING WORDS SUCH AS ‘DIET’, ‘LITE’, ‘LOW-FAT’, ‘SUGAR FREE’ OR ‘SUITABLE FOR DIABETICS’ ON PRODUCTS. BUY ONLY FOODS THAT CONTAIN LESS THAN 10G OF FAT PER 100G OF SERVING OF THAT PRODUCT. WATCH OUT FOR FAT LISTED AS PERCENTAGES OF TOTAL CALORIES; THIS IS A VERY MISLEADING LOOP HOLE OFTEN HIDING A VERY HIGH FAT PRODUCT. STEP 4

EAT ANIMAL PROTEINS IN REDUCED AMOUNTS. MEAT, CHICKEN, FISH, EGGS AND DAIRY ALL CONTAIN INFLAMMA- TORY PROTEINS. RATHER REPLACE ANIMAL PROTEIN SOURCES WITH PLANT PROTEIN SOURCES. STEP 5

EAT AS MUCH AS ‘POLISH’ FOODS AS YOU CAN. INCLUDE UNLIMITED AMOUNTS OF ALL FRESH FRUITS, SALADS AND VEGETABLES. THE MORE THE BETTER!

TABITHA HUME REGISTERED CLINICAL DIETICIAN

TELEPHONE: +2711 465 1818 | E-MAIL: [email protected]

WWW.TABITHAHUME.COM 15 Steps of the X DietCONTINUED STEP 6

EAT A ‘SPECIAL 7’ VEGETABLE EVERY DAY. IT’S VERY IMPORTANT TO INCLUDE AT LEAST ONE CUP PER DAY OF EITHER CARROTS/ BUTTERNUT/ PUMPKIN/ SPINACH/ BROCCOLI/ RED CABBAGE OR BEETROOT. STEP 7

EAT PLENTY OF LOW GI CARBOHYDRATES. THIS IS TO MAINTAIN YOUR METABOLIC RATE. ALWAYS CHECK THE GLYCAEMIC INDEX OF THE CARBOHYDRATES YOU EAT AGAINST THE GI LIST (ZEN, CAN YOU MAKE THIS A CLICK- THROUGH TO THE LIST OF ELSE AN EMBEDDED DOWNLOAD OF THE GI LIST). REMEMBER THAT THE GI OF A CARBO- HYDRATE HAS VERY LITTLE TO DO WITH HOW ORGANIC, REFINED OR UNPROCESSED THAT FOOD IS. IT’S JUST HOW IT’S MADE! LOW GI CARBOHYDRATES MINIMISE INSULIN LEVELS, STABILISE ENERGY AND PROMOTE FAT-LOSS, BY RELEASING THEIR COMPONENT SUGARS SLOWLY INTO THE BLOOD. STEP 8

DRINK PLENTY OF WATER. BETWEEN 6 AND 8 GLASSES OF PLAIN WATER PER DAY PREVENTS UNDER-HYDRATION, HELPS METABOLISM AND WARDS OFF CARBOHYDRATE CRAVINGS.

STEP 9

SUPPLEMENT WITH ESSENTIAL FATTY ACIDS. THESE ARE THE OILS YOUR BODY REQUIRES DAILY, TO MAINTAIN META- BOLIC FUNCTION. OMEGA 3 OILS (DHA AND EPA) ARE FOUND IN FISH OIL SUPPLEMENTS, ESPECIALLY SALMON OIL, AND A PLANT-DERIVED SOURCE WOULD BE FLAXSEED OIL (OBTAINABLE IN CAPSULES). STEP 10

NEVER MISS A MEAL. TO MAINTAIN BALANCED BLOOD GLUCOSE LEVELS AND OPTIMUM METABOLIC FUNCTION EAT 3 CARBOHYDRATE RICH MEALS PER DAY WITH 2 TO 3 FRESH FRUIT SNACKS IN BETWEEN.

STEP 11

EXERCISE REGULARLY. FOR INSULIN RESISTANCE THIS IS VITAL NOT ONLY FOR BURNING CALORIES. MORE IMPOR- TANTLY, REGULAR EXERCISE IMPROVES INSULIN SENSITIVITY AND INCREASES LONG TERM METABOLISM.

TABITHA HUME REGISTERED CLINICAL DIETICIAN

TELEPHONE: +2711 465 1818 | E-MAIL: [email protected]

WWW.TABITHAHUME.COM 15 Steps of the X Diet CONTINUED STEP 12

FORBID ‘DIET’ FOOD. ENSURE THAT YOUR FOOD DOES NOT RESEMBLE ‘DIET’ FOOD. TASTELESS, UNREWARDING EATING IS NOT THE KEY TO SLIMMING OR HEALTH, NO MATTER HOW PIOUS IT MAY MAKE YOU FEEL! IF YOU EAT LIKE A MAR- TYR, MANY MENTAL AND PHYSIOLOGICAL COMPLICATIONS WILL ARISE, AND LONG TERM COMPLIANCE BECOMES NEAR-IMPOSSIBLE. STEP 13

LAYER YOUR FOOD. BY ‘LAYER’, I MEAN TRY TO HAVE A STARTER, MAIN COURSE AND PUDDING-TYPE FOOD AT EVERY MEAL. THIS WAY, YOU WILL ENSURE THAT YOU ARE INCLUDING A WIDE VARIETY OF GOOD NUTRIENTS AND THAT YOU NEVER FEEL DEPRIVED. IT VIRTUALLY ELIMINATES THE NEED FOR EXPENSIVE MULTI-VITAMINS AS YOU WILL BE GETTING PLENTY OF DIFFERENT MICRONUTRIENTS FROM A BROAD SELECTION OF DIFFERENT AND TASTY FOOD COMBINATIONS.

STEP 14

FOLLOW THE ‘RULE OF SEVEN’. THE BACKBONE OF GOOD NUTRITION IS VARIETY. AIM TO EAT UP TO SEVEN DIFFER- ENT TYPES OF FOODS WITH EVERY MEAL. FOR A LUNCH, AS AN EXAMPLE, YOU MIGHT EAT: A FEW CELERY STICKS DIPPED IN TABITHA’S LOW FAT HUMMUS; FOLLOWED BY A LOW GI SANDWICH WITH LEAN HAM, CHUTNEY, GHER- KINS AND PLENTY OF ROCKET, A PEACH AND THEN A FAT-FREE FLAVOURED YOGHURT. YOU ARE KEEPING ALL YOUR TASTE BUDS HAPPY AS WELL AS CONFORMING TO LOW GI, VERY LOW FAT, GOOD NUTRITION TO LOWER WEIGHT, CHOLESTEROL AND BLOOD GLUCOSE LEVELS.

STEP 15

ENJOY YOUR FOOD. FOOD IS SUPPOSED TO MAKE YOU HAPPY. IT WILL ALWAYS BE THERE AT CELEBRATIONS. IT SHOULD ALWAYS BE YOUR COMFORTER. IT WILL ALWAYS BE A LOVELY REWARD. IT HAS ALWAYS AND FOREVER WILL BE ASSOCIATED WITH GIVING AND NURTURING. MAKE THE MOST OF IT!

TABITHA HUME REGISTERED CLINICAL DIETICIAN

TELEPHONE: +2711 465 1818 | E-MAIL: [email protected]

WWW.TABITHAHUME.COM