Foods to lose for a healthier you

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Here are some FOODS TO LOSE to help you achieve your weight loss goals and what they should be swapped with:


White Starch

“White starch” includes all refined carbohydrates or products that are made using refined carbohydrates. Instead, your goal is to consume whole grain versions.  Refined versions are stripped of most of the fiber and nutrients.

  • Bread, white
  • Breakfast cereal, refined
  • Cakes
  • Cookies
  • Cous cous, refined
  • Desserts
  • Muffins
  • Pasta, white
  • Pastries
  • Rice, white and yellow
  • Rolls
  • Refined flours (see list above)
  • Wraps, refined
  • Tarts

Fatty meats

Fatty cuts of meat come packaged with extra calories and saturated fat, and plenty of research has shown we’d be better off without them. For the month of January, avoid the fattiest offenders, which include the following.

  • Chicken wings
  • Fatty cuts of beef: flap steak, New York strip steak, porterhouse, prime rib, rib-eye steak, rib roast, sausage, skirt steak, T-bone steak
  • Fatty cuts of pork: bacon, Boston butt, pork belly, riblets, sausage, side ribs
  • Fatty deli meats: bologna, ham, pastrami, pepperoni, salami, sausage
  • Ground meat or poultry with more than 10% fat
  • Hot dogs
  • Poultry skin
  • Turkey wings

Sugary drinks


DIFFERENT NAMES FOR SUGAR: Agave, brown rice syrup, coconut sugar, corn syrup, evaporated cane juice, fructose, glucose, high fructose corn syrup, honey, maple syrup, molasses, and, of course, sugar.

DIFFERENT NAMES FOR SWEETENERS: aspartame/Equal, monk fruit, saccharin/Sweet-n-low, stevia/Pure Via/Truvia, sucralose/Splenda.

  • Energy drinks (regular and diet)
  • Fruit juice
  • “Fruit” drinks
  • Soda (regular and diet)
  • Sweetened coffee
  • Sweetened milk and milk alternatives
  • Sweetened teas (regular and diet)
  • Tonic water

Any processed foods!!!

A few extra items to avoid during January’s Cleanse:

  • Anything fried (including French fries, chicken nuggets, potato chips, etc.)
  • Sweets/choco
  • Yogurts




  • Fresh/frozen fruit (with no sugar added)
  • Fresh/frozen vegetables


  • Oats
  • Quinoa
  • Rice, brown and wild

Meats and Proteins

  • Beef (lean cuts)
  • Eggs
  • Fish and seafood
  • Legumes (beans, peas, etc.)
  • Lentils
  • Nuts
  • Pork (lean cuts)
  • Poultry: light and dark meat without skin
  • Seeds


In addition to water, you may have:

  • Sparkling water
  • Fruit Teas, unsweetened
  • Water
  • Almond milk


Tasty extras

  • All herbs and spices
  • Cacao nibs
  • Cacao powder, unsweetened
  • Cooking oils
  • Lemon and lemon zest
  • Lime and lime zest


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