Rather than focusing on the things we ‘Give Up’ when trying to lose weight, it’s important to think about the things you GET to include.

As you read through the things you need to avoid, move right into the substitution mindset – where your goal is replace the bad ingredients with the more natural, wholefood based ones.

Below you’ll find the things you need to ditch this week, we know it may seem like a lot, but trust us, even by removing these things you’re probably eating more sugar than you realize…

*Kick These Not-So-Healthy Products:

  • Soda pop (regular AND diet)
  • All salad dressings at restaurants (ask for olive oil on the side)
  • Coffee beverages, you can still have black coffee if you must
  • Dried fruit, as a snack
  • All fruit juices
  • Cereal sweetened with anything other than honey, fruit juice, maple syrup or coconut sugar
  • All bread (unless the recipe is an SD Recipe, here is a link to our Bread, Biscuits & Muffins Section)
  • All energy/protein bars (unless sweetened with fruit (like dates), coconut sugar, honey or maple syrup)
  • All dairy-based desserts (ice cream, cakes)


*Kick Not-So-Healthy Products w/ These Ingredients:

  • Dextrose
  • Corn syrup
  • High fructose corn syrup
  • Maltodextrin
  • Fruit juice concentrates
  • Malt syrup
  • Invert sugar
  • Sorghum
  • Agave
  • Alcohol (includes, beer & Wine… these are full of sugar & refined carbohydrates!)

refined sweeteners

Include Products That Contain These Ingredients:

  • Coconut sugar (found at most health food stores & online)
  • Maple syrup
  • Honey (make sure it’s raw)
  • Stevia
  • Monk fruit
  • Fresh fruit
  • Dates

wholefood sweeteners

Make Time for Cooking

You may find that eating out or grabbing something quick from the grocery store doesn’t really work with these new guidelines. We suggest making your own food, that way you’re never in a situation where you have to eat something you don’t feel good about and that will set you back in your progress.

Extra Eat-Less-Sugar Tips:

  1. Make sure you’re checking labels. This is so important if you really want to eat less sugar. It’s hiding in foods you never would think to look in, like salsa, olives, bread and so on.
  2. Cut sugar in half when baking. Most recipes found online or in cookbooks contain too much sugar. We suggest cutting the sugar in half. *This rule doesn’t apply to The Seasonal Diet recipes; those recipes already take advantage of this tip.

We hope this helps. If you have a question please leave it below!

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