DOCUMENT / SEPTEMBER 2015
The 54-food list: PDF and reading guide
Original 2015 document, offered under redistribution permission confirmed by the publisher. “Fat-burning” belongs to its historical wording, not a current recommendation.
Where the file comes from
Document metadata records creation on 28 September 2015 and “alexandre cukovic” in the author field. A Web Archive capture from 6 November 2015 preserves the download address. These documentary observations do not establish authorship of the website’s new medical texts.
What the list contains
The document groups protein sources, starches and pulses, oils and nuts, then “bonus” foods, spices and drinks. Examples include chicken, sardines, lentils, quinoa, vegetables, oils, nuts, avocado, cinnamon, lemon and tea. Inclusion in the list does not validate a clinical fat-loss promise.
Use it without repeating the promise
Choose ingredients that suit preferences and constraints, then organise a complete meal. Separate foods from concentrated forms: an omega-3 capsule or extract is not a recipe idea. Check interactions, particularly grapefruit, and adapt medical restrictions with your professional.
A practical transformation
Use the listed lentils and vegetables in a salad with a grain base suited to your meal. Record shopping ingredients, available time and storage. The intended outcome is practical organisation; no speed or amount of weight loss is inferred from the PDF.
Check the grapefruit question ↗
Original preserved unchanged. The document carries © E1HProduction Limited; publisher-declared redistribution permission was received on 10 October 2026. Dates are unchanged and no new medical opinion is attributed to the historical author.
From the 54-food list to understandable cooking choices
A complete French and English reading of the four-page document: find every entry, separate meals, drinks and supplements, and prepare a shopping list without weight-loss promises.
The diagram in words: 54 entries, not 54 proofs → Ingredient ≠ supplement → Cooking choices and checkable evidence.
What the four pages actually count
The September 2015 document contains 54 entries in four groups: 12, 12, 10 and 20. Some entries combine products, and “all vegetables” occupies one line. Thus 54 is not a count of every possible food. The table makes the list readable without validating its “fat-burning” label.
Separate three decisions
Choosing a meal ingredient, choosing a drink and considering a supplement are different decisions. An omega-3 capsule is not a meal, and a commercial name does not describe every formulation. The list supplies neither complete composition nor an appropriate individual dose or evidence that each entry causes weight loss. For a supplement or a question involving medicines, have the exact product checked by the professional responsible for your care.
A shopping example, not a diet
Cooking example: you already have brown rice and lentils. For one meal add available vegetables and suitable seasoning; for another reuse some ingredients in a different preparation. Record shopping quantities, storage and preparation time for your circumstances. This example organises shopping; it does not set an energy intake or predict a weight outcome.
Read current public guidance
Santé publique France’s adult guidance on Manger Bouger distinguishes vegetables and fruit, pulses, wholegrains and unsalted nuts. WHO describes healthy eating in terms of diversity, adequacy, balance and moderation. These frameworks concern the overall diet, rather than a magical property assigned to one ingredient. Individual circumstances may require tailored advice.
Check a claim before sharing it
Record the exact food or product, preparation, claimed outcome, duration, studied population and evidence type. A study of an extract does not establish the effect of a small amount of spice in a meal. If a claim provides no checkable source, write “evidence not supplied”. Do not turn the advertising page from 2015 into a current recommendation.
| Document entry | Reading group | PDF page |
|---|---|---|
| Egg white | Animal-protein examples | 2 |
| Chicken | Animal-protein examples | 2 |
| Turkey | Animal-protein examples | 2 |
| Sardines | Animal-protein examples | 2 |
| Wild salmon | Animal-protein examples | 2 |
| Mackerel | Animal-protein examples | 2 |
| Anchovies | Animal-protein examples | 2 |
| Herring | Animal-protein examples | 2 |
| Rabbit | Animal-protein examples | 2 |
| Horse steak | Animal-protein examples | 2 |
| Bison | Animal-protein examples | 2 |
| Fat-free fromage blanc | Animal-protein examples | 2 |
| Partly milled brown rice | Starches, pulses and vegetables | 2 |
| Brown rice | Starches, pulses and vegetables | 2 |
| Sweet potatoes | Starches, pulses and vegetables | 2 |
| Partly wholegrain pasta | Starches, pulses and vegetables | 2 |
| Wholegrain pasta | Starches, pulses and vegetables | 2 |
| Montignac pasta | Starches, pulses and vegetables | 2 |
| Millet | Starches, pulses and vegetables | 2 |
| Quinoa | Starches, pulses and vegetables | 2 |
| Lentils | Starches, pulses and vegetables | 2 |
| Split peas | Starches, pulses and vegetables | 2 |
| Broad beans | Starches, pulses and vegetables | 2 |
| All vegetables | Starches, pulses and vegetables | 2 |
| Rapeseed oil | Oils, seeds and other fats | 3 |
| Walnut oil | Oils, seeds and other fats | 3 |
| Flaxseed oil | Oils, seeds and other fats | 3 |
| Olive oil | Oils, seeds and other fats | 3 |
| Cod-liver oil | Oils, seeds and other fats | 3 |
| Chia seeds | Oils, seeds and other fats | 3 |
| Walnut kernels | Oils, seeds and other fats | 3 |
| Flaxseeds | Oils, seeds and other fats | 3 |
| Avocado | Oils, seeds and other fats | 3 |
| Almonds | Oils, seeds and other fats | 3 |
| Cinnamon | The document’s “bonus” group | 3 |
| Lemon | The document’s “bonus” group | 3 |
| Grapefruit | The document’s “bonus” group | 3 |
| Apple | The document’s “bonus” group | 3 |
| Raspberry | The document’s “bonus” group | 3 |
| Blueberries | The document’s “bonus” group | 3 |
| Orange | The document’s “bonus” group | 3 |
| Strawberry | The document’s “bonus” group | 3 |
| Green tea | The document’s “bonus” group | 3 |
| Turmeric | The document’s “bonus” group | 3 |
| Thyme | The document’s “bonus” group | 3 |
| Garlic | The document’s “bonus” group | 3 |
| Oregano | The document’s “bonus” group | 3 |
| Curry | The document’s “bonus” group | 3 |
| Bicarbonate-rich water, St Yorre or Vichy | The document’s “bonus” group | 3 |
| Yerba maté | The document’s “bonus” group | 3 |
| Omega-3 capsule | The document’s “bonus” group | 3 |
| Cayenne pepper | The document’s “bonus” group | 3 |
| Apple-cider vinegar | The document’s “bonus” group | 3 |
| Coffee / green coffee | The document’s “bonus” group | 3 |