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Whether you use the recipes included in the Diet Solution guide or you like to be adventurous and use your own recipes, the program’s golden rule is “good oils” meaning olive oil, coconut oil, or butter. These are oils that help the metabolism burn body fat. Olive oil, especially, has many health benefits to the heart, blood pressure and prevents stokes.

Coconut oil is fine for deep frying foods. Butter and olive oil should be used only when sautéing foods because these oils tend to burn easily and are not safe for deep-frying. To get all the benefits possible you can brush foods with olive oil before baking, roasting, or grilling.

In addition, oils are not just for cooking, they can be used in salad dressings, homemade mayonnaise and nut butters, and for baking.

Foods that contain good fats include organic eggs, meat and poultry, fish like salmon, avocado, and raw chocolate. Flaxseed, cod liver, krill, and omega 3 and 6 can be taken in supplement form.