THE FAT AND CALORIE CONTROLLER

THIS CHART IS about to become your figure's best friend. It will tell you which foods were making you overweight (stand by for shocks), which to choose to get slim, and which to go easy on in the future. All highly fattening foods are fatty foods. It's that fat more than twice as high in calories as anything else that zooms up calorie intake to weight-gain levels. And there's so much of it, most of it invisible and unsuspected, in so many of today's ready-mades. That's why, as well as guiding you to the right foods for healthy weight loss, the F2 chart includes some what-not-to-eat warning items.

We've highlighted some of those most likely to surprise you, in red.

• Eat freely from the virtually fat-free vegetables, fruit and grain-based foods recommended in the F2 rules.

• Allow yourself up to 10 units a day from the fat-containing foods in this chart and watch your own surplus fat simply melt away.

AVOCADO PEARS Avocado oil is healthy oil but, when dieting to shed weight, sometimes you can have too much of a good thing. This is the only fruit you'll need to limit on F2. Other fruit and veg are virtually fat-free.

HALF SMALL AVOCADO (150g/5oz weighed whole with skin and stone) …………….. 3

½ HALF MEDIUM AVOCADO (200g/7oz weighed whole as above) ……….. 4

HALF LARGE AVOCADO (275g/100z weighed whole as above) .. 6

GUACAMOLE, per 25g/10z. 2

GUACAMOLE, per rounded teaspoon .. 1

GUACAMOLE, per 170g pot .. 11

REDUCED-FAT GUACAMOLE, per 25g/1 oz …

REDUCED-FAT GUACAMOLE, per rounded teaspoon ..

REDUCED-FAT GUACAMOLE, per 170g pot.