Many fats, especially certain oils, are essential to good nutrition. Include a source of GLA (gamma linolenic acid) and omega 3oils (EKA, salmon oil, linseed oil). Monounsaturated oils, such as olive oil, avocado, macadamia, and hand pressed canola oils are especially valuable. All vegetable oils are allowed. The best are canola, walnut, soybean, sesame, sunflower, and safflower oils, especially if they are labeled “cold pressed.” Butter is allowed, margarine is not. Margarine should be avoided not because of its carbohydrate content but because it is a potential health hazard. Mayonnaise is permitted unless you are on yeast restriction. The fat that is part of the meat or fowl you eat is permitted.

Avoid the seeming paradox provided by today’s “diet foods.” Understand why cream is allowed but not skim milk, why sour cream can be used but not yogurt, why low fat chicken breading is not allowed even though chicken may be panfried. The answer common to all these seeming inconsistencies lies in the higher carbohydrate content of the low fat dieter’s foods.


The safest choice comes from a natural shrub; it is called Stevia. It should be used as a pure white powder. For best results, use Stevia in conjunction with a blend of other non caloric sweeteners.

Dieters must determine which artificial sweeteners agree with them but the following are allowed: saccharine, aspar tame , cyclamate acesulfame K. Sweeteners such as sorbitol, mannitol, and other hexitols are not allowed, nor are any natural sweeteners ending in the letters ose, such as maltose, fructose, etc.

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