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.

AVOID

Flour (bread, bakery products, pasta…)

Sugar

White Rice

Potato

Fruit Juices

Drink only water OR  1% Milk, Nut Milks, Soy Milk.

Avoid other beverages that have calories

CONSUME

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

Salads

Fruits with meals (2-3/day only)

Seafood

Lean meats/poultry

Whole Eggs

Low fat dairy… Skim or 1% milk, low fat cheese

Nuts, seeds

Beans, Lentils

Cook in olive oil