Rule #4: Limit sugar to once a day.  Sugar is the ultimate empty calorie -- not only does it add excess calories it also boosts insulin secretion, increases systemic inflammation and makes it more likely your body will store the calories as fat. On the Fitter, Firmer, Faster program we do allow sugar but only in moderation as part of a once daily sweet treat. It’s important to read labels because sugar is ubiquitous in processed foods---especially in the form of high fructose corn syrup (HFCS). Assume any food that contains HFCS in not healthy.

Rule #5: Avoid foods made with refined flour.  Refined flour acts just like sugar in your body. It’s best to avoid flour-based foods all together and instead choose carbohydrates in their natural and unrefined form -- such as beans, potatoes, oatmeal, barley, corn, etc. Sprouted whole grain breads and sprouted whole grain pastas are also very healthful. Although whole grain flours are allowed in moderation as part of our Fitter, Firmer, Faster program it’s best to limit these if weight loss is your primary goal, choose sprouted breads and sprouted pastas as an alternative to flour-based products.

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