1/ Drink at least 2 litres of fluid a day --- water, zero calorie flavoured water and herbal and fruit teas --- add an extra glass for every 10kg of excess weight!
2/ Fill up first with lots of dark green, leafy or root vegetables, like broccoli, cauliflower, spinach, green beans, cabbage, kale, courgettes, onions, carrots etc.
3/ Minimise your consumption of refined carbohydrates, like, white bread, white rice and pasta.
4/ Include beans, lentils, wholegrains (brown rice, oat, rye)
5/ Every day, eat at least 2 servings of fresh fruit, apples, pears, oranges......
6/ Avoid sugary drinks...... orange juice, natural or concentrated fruit juice, and don't add sugar to drinks like coffee, tea etc.
7/ Avoid, sugar, sweets, cakes, biscuits and pastries.
8/ Avoid, fried, burnt or browned food, hydrogenated fat and excess animal fat.
9/ Eat as little as possible of processed meat (sausages, ham, burgers, smoked meat), and party foods with chemical additives and artificial colours and flavours.
10/ Try and limit alcohol to only one drink a week!