Stop consuming this stuff!!
soft drink
fruit juice
sugar added (to tea, coffee, anything)
dried fruit
chocolate and sweets
dessert (until you've got your weight right down)
breakfast cereals with added sugar
muesli (with dried fruit /added sugar)
yogurt with added sugar (read the label!)
honey and jams
processed foods (check the sugar content !! Remember 4g = 1 tsp)
tomato sauce, BBQ sauce, mayonnaise
fruit (suggest none or 1 piece per day - berries and stone fruits better than the others)
alcohol (minimal until your situation is under control - alcohol is fermented sugar)
Notes
GiveUp Sugar recommends you get your sugar intake even below the 6 tsp for women and 9 for men in the AHA guidelines.
Use the sugar calculator to estimate your daily intake.
Aim at zero until you have got your vital statistics clearly inside the healthy range.
On fruit, people eating a lot of fruit are not doing their waistlines a favour. There are no nutrients in fruit that are not present in vegetables.
I know instances where people eating very healthily but having 3-4 pieces of fruit per day lose weight quickly when they stop the fruit.
Get off sweet and on to savoury!
(The AHA doesn't include fruit in its added sugars to be avoided. I suspect that is because fruit is more healthy than than the highly processed foods people are currently consuming. On the plus side it has beneficial fibre and it takes a while to chew. However if you want to be in great shape you may need to cut it right down !!
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