Take this list with you when you go grocery shopping, and don’t buy the foods on the AVOID list. If it’s not in the house, it’s easier to fight the urge.
Flour (bread, bakery products, pasta…)
Drink only water OR 1% Milk, Nut Milks, Soy Milk.
Avoid other beverages that have calories
Whole Grains like brown/wild/black/purple rice, oatmeal (steel cut Irish oats), wheat and rye berries, barley, quinoa …
Vegetables (No limit), including sweet potato
Fruits with meals (2-3/day only)
Low fat dairy… Skim or 1% milk, low fat cheese
Cook in olive oil