Avoid these high-carb foods
  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. 
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. ...
  • Beer: Liquid bread. ...
  • Fruit: Very sweet, lots of sugar.

 Eliminate Sugar-Sweetened Drinks

Sugar-sweetened beverages are very unhealthy.

They're high in added sugar, which is linked to an increased risk of insulin resistance, type 2 diabetes and obesity when consumed in excess (4, 5, 6).

A 12-ounce (354-ml) can of sugary soda contains 38 grams of carbs, and a 12-ounce sweetened iced tea has 36 grams of carbs. These come entirely from sugar (7, 8).

If you want to eat fewer carbs, avoiding sugar-sweetened beverages should be one of the first things you do.

If you want to drink something refreshing with a taste, try adding some lemon or lime to club soda or iced tea. If needed, use a small amount of low-calorie sweetener.

Bottom Line: Sugary drinks are high in carbs and added sugar. Avoiding them can significantly reduce your carbohydrate intake.

Cut Back on Bread

Bread is a staple food in many diets. Unfortunately, it's also quite high in carbs and generally low in fiber.

This is especially true for white bread made from refined grains, which may negatively impact health and weight (9).

Even nutritious breads such as rye contain about 15 grams of carbs per slice. And only a couple of those are fiber, the only component of carbs that isn't digested and absorbed (10).

Although whole grain bread contains vitamins and minerals, there are many other foods that provide the same nutrients with much fewer carbs.

These healthy foods include vegetables, nuts and seeds.

However, it can be tough to give up bread entirely. If you're finding it difficult, try one of these delicious low-carb bread recipes that are easy to make.

Bottom Line: Whole grain bread contains some important nutrients, but these can be found in many other foods that are lower in carbs.

 Stop Drinking Fruit Juice

Unlike whole fruit, fruit juice contains little to no fiber and is full of sugar.

Although it provides some vitamins and minerals, it's no better than sugar-sweetened beverages in terms of sugar and carbs. This is true even for 100% fruit juice (11).

For instance, 12 oz (354 ml) of 100% apple juice contains 48 grams of carbs, most of which is sugar (12).

It's best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon.

Bottom Line: Fruit juice contains as many carbs as sugar-sweetened beverages. Instead of drinking juice, add a small amount of fruit to water.

Choose Low-Carb Snacks

Carbs can add up quickly in snack foods such as chips, pretzels and crackers.

These types of foods are also not very satisfying.

One study found women felt fuller and ate 100 fewer calories at dinner when they ate a high-protein snack, compared to a low-protein one (13).

Having a low-carb snack that contains protein is the best strategy when hunger strikes between meals.

Here are a few healthy snacks that contain less than 5 grams of digestible (net) carbs per 1-oz (28-gram) serving and also some protein:

  • Almonds: 6 grams of carbs, 3 of which are fiber.
  • Peanuts: 6 grams of carbs, 2 of which are fiber.
  • Macadamia nuts: 4 grams of carbs, 2 of which are fiber.
  • Hazelnuts: 5 grams of carbs, 3 of which are fiber.
  • Pecans: 4 grams of carbs, 3 of which are fiber.
  • Walnuts: 4 grams of carbs, 2 of which are fiber.
  • Cheese: Less than 1 gram of carbs.
Bottom Line: Make sure to have healthy low-carb snacks such as nuts and cheese on hand in case you get hungry between meals.

Eat Eggs or Other Low-Carb Breakfast Foods

Even small amounts of some breakfast foods are often high in carbs.

For instance, one half-cup (55 grams) of granola cereal typically has around 30 grams of digestible carbs, even before adding milk (14).

Conversely, eggs are an ideal breakfast when you're trying to cut back on carbs.

For starters, each egg contains less than 1 gram of carbs. They're also a great source of high-quality protein, which can help you feel full for hours and eat fewer calories during the rest of the day (15, 16, 17).

What's more, eggs are extremely versatile and can be prepared in many ways, including hard-boiling for an on-the-go breakfast.

For breakfast recipes featuring eggs and other low-carb foods, read this: 18 Low-Carb Breakfast Recipes.

Bottom Line: Choosing eggs or other high-protein, low-carb foods for breakfast can help you feel full and satisfied for several hours.

Use These Sweeteners Instead of Sugar

Using sugar to sweeten foods and beverages isn't a healthy practice, particularly on a low-carb diet.

One tablespoon of white or brown sugar has 12 grams of carbs in the form of sucrose, which is 50% fructose and 50% glucose (18, 19).

Although honey may seem healthier, it's even higher in carbs. One tablespoon provides 17 grams of carbs, with roughly the same percentage of fructose and glucose as sugar (20).

Learning to enjoy the natural flavor of foods without adding any sweetener may ultimately be best.

However, here are a few safe sugar-free sweeteners that may even have some modest health benefits:

  • Stevia: Stevia comes from the stevia plant, which originated in South America. In animal studies, it has been shown to help lower blood sugar levels and increase insulin sensitivity (21, 22).
  • Erythritol: Erythritol is a type of sugar alcohol that tastes like sugar, does not raise blood sugar or insulin levels and may help prevent cavities by killing plaque-causing bacteria (23, 24).
  • Xylitol: Another sugar alcohol, xylitol also helps fight the bacteria that cause tooth decay. In addition, animal research suggests it may reduce insulin resistance and protect against obesity (25, 26).
Bottom Line: Using low-calorie sugar alternatives can help you keep your carb intake low without giving up sweetness altogether.

 Ask for Veggies Instead of Potatoes or Bread at Restaurants

Eating out can be challenging during the initial stages of a low-carb diet.

Even if you order meat or fish with no breading or gravy, you'll typically receive a starch on the side.

This is often potatoes, pasta, bread or rolls.

However, these starches can add 30 grams of carbs to your meal or more. It depends on the portion size, which is often quite large.

Instead, ask your server to substitute low-carb vegetables in place of the high-carb foods. If your meal already includes a side of vegetables, you can have another serving, as long as the vegetables are the non-starchy type.

3,500 calories equals about 1 pound (0.45 kilogram) of fat.

Snack Attack!!!!   Grapes and Walnuts

No matter how much you love either, there are only so many you can eat. That's because grapes are super sweet and walnuts are even more filling. A cup of grapes and a handful of walnuts together are a power-combo of natural sugars, fiber, healthy fats, and protein—all of which make for more long-lasting energy.

TRY these three ingredients in your morning coffee to boost your metabolism

  • Coconut oil
    Known for its wide range of uses, coconut oil contains medium-chain fatty acids that are pushed to the liver during digestion and converted to energy.   This process boosts the metabolism, burning fat faster and more efficiently.
  • Raw Honey
    Honey is loaded with vitamins (B6, folate, vitamin C, niacin, and riboflavin) and minerals, (iron, calcium, sodium, zinc, potassium, and phosphorus), as well as natural sugar needed for energy. Honey has been scientifically confirmed to be able to lower stress and regulate blood cholesterol levels.
  • Cinnamon
    Due to its antioxidant & anti-inflammatory properties, cinnamon neutralizes the damage caused by free radicals and fights inflammation in the body. Additionally, it boosts the blood sugar metabolism, and prevents the accumulation of fat in the body as it supports the conversion of sugar into energy. While there are several kinds of cinnamon, Ceylon and Cassia are best in this case.

******When it comes to eating less, researchers have long known
that a simple way to cut calories is to use a smaller plate.******

12–inch plates to 10–inch plates resulted in a 22% decrease in calories.

Turn off the TV, computers and all other distractions. Relax and enjoy your meal.

Following a healthy diet which comprises food items low in fat and high in protein will help your body store less fat. It will increase your metabolism, thus helping you get rid of excess body fat.

6 Proven Ways to Lose Belly Fat 

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health.

Conversely, many normal weight people have the metabolic problems associated with obesity.

That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).

It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat. 1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

Added sugar is extremely unhealthy.

Studies show that it has uniquely harmful effects on metabolic health.

Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount.

When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving.

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

By the way… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Protein is the most important macro nutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.

Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss effort.

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.

Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years.

This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.

So… make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

Bonus tip: Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly.

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight.

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, suppressing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example.

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber… Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true… but it’s important to keep in mind that not all fiber is created equal.

It seems to be mostly the viscous fibers that can have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months.

In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin.

What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies.

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies.

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

.OOPS! to much salt? Use a splash of vinegar to provide a counter balance punch of acid and sweetness

American Journal of Clinical Nutrition found that people who ate coconut oil lost overall weight and belly fat faster than people consuming the same amount of olive oil!

******5 Best Teas for Weight Loss******

Green Tea - The metabolism Booster
Oolong Tea - The pound a week melter
Mint Tea - The craving crusher
White Tea - The fat blocker
Rooibos Tea - The hunger halter


**** Don't fall into the fat-free trap. Just because something is fat-free doesn't make it healthy. In fact, many flavored yogurts have upwards of 15 grams of sugar in that tiny 6-ounce serving! Our advice? Buy plain, fat-free Greek yogurt and flavor it up with some fruit or even a small drizzle of honey. That way, you control what's in it!

Ten Reasons to Avoid Soft Drink Consumption:

  1. 1. A single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Over time, this can lead to diabetes or insulin resistance, not to mention weight gain and other health problems. Soft drink companies are the largest user of sugar in the country.
  2. 2. Soda contains phosphoric acid, which interferes with the body’s ability to absorb calcium and can lead to osteoporosis, cavities and bone softening. Phosphoric Acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption.
  3. 3. In diet sodas, aspartame is used as a substitute for sugar, and can actually be more harmful. It has been linked to almost a hundred different health problems including seizures, multiple sclerosis, brain tumors, diabetes, and emotional disorders. It converts to methanol at warm temperatures and methanol breaks down to formaldehyde and formic acid. 4. Diet sodas also increase the risk of metabolic syndrome, which causes belly fat, high blood sugar and raised cholesterol.
  4. 5. Most sodas contain caffeine, which has been linked to certain cancers, breast lumps, irregular heart beat, high blood pressure, and other problems.
  5. 6. The water used in soda is just simple tap water and can contain chemicals like chlorine, fluoride and traces of heavy metals.
  6. 7. Harvard researchers have recently positively linked soft drinks to obesity. The study found that 12 year olds who drank soda were more likely to be obese than those who didn’t, and for each serving of soda consumed daily, the risk of obesity increased 1.6 times.
  7. 8. Sodas contain High Fructose Corn Syrup, which obviously comes from corn. Most of this corn has been genetically modified, and there are no long term studies showing the safety of genetically modified crops, as genetic modification of crops has only been around since the 1990s. Also, the process of making High Fructose Corn Syrup involves traces of mercury, which causes a variety of long term health problems.
  8. 9. There is absolutely no nutritional value in soda whatsoever. Not only are there many harmful effects of soda, but there are not even any positive benefits to outweigh them.  Soda is an unnatural substance that harms the body.
  9. Because of the high sugar, sodium and caffeine content in soda, it dehydrates the body and over a long period of time can cause chronic dehydration.
  10. 10. Drinking soda regularly causes plaque to build up on the teeth and can lead to cavities and gum disease.

You should avoid these foods
  • Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.
  • Grains: Wheat, spelt, rye, barley, rice.
  • Vegetable Oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.
  • Trans Fats: Usually found in processed foods with the word “hydrogenated” on the ingredients list.
  • “Diet” and “Low-Fat” Foods: These are usually very high in sugar.
  • High-Carb Vegetables: Carrots, turnips
  • High-Carb Fruits: Bananas, apples, oranges, pears, grapes
  • Starches: Potatoes, sweet potatoes
  • Legumes: Lentils, beans, chickpeas

Fruits Lowest in SugarFruits Low to Medium in SugarFruits Fairly High in SugarFruits Very High in Sugar

*Tomatoes have Vitamins C and E, beta-carotene, and lycopene, a disease-fighting antioxidant*Center-cut bacon have the same great flavor as regular bacon but contains 20% less saturates fat*Kidney beans are a excellent low-fat source of fiber, protein, potassium, and magnesium

*Avocado are loaded with healthy Omega 9 fatty acids (the same fats found in olive oil, olives, and macadamia nuts), avocados speed the conversion of fat into energy and boost the rate of metabolism. 

*Coconut is rich with medium chain triglycerides (MCFAs) which increase the liver’s rate of metabolism by up to 30 percent, according to some experts. They also help keep you full so you’re less likely to snack on junk food. Coconut oil frequently aids the functioning of the thyroid gland. Coconut oil, coconut milk (not the low fat variety), coconut flour, and shredded (unsweetened) coconut all contain MCFAs.                               

*Lemons are excellent liver detoxifiers, lemons also alkalize our body. They may seem acidic based on taste but in the process of being metabolized by the body, they actually alkalize our bodily fluids and tissues. Maintaining the health of the liver is also imperative to the body’s ability to digest and burn fat, since the liver is one of the organs responsible for these functions.                                                                                                      

*Even lean cuts of beef and pork tend to have more calories than white fish and chicken and turkey breast.

Please scroll down for 7 day 1800 calorie guide Women only need 1200 calories a day

It’s much easier to not gain weight in the first place than it is to lose what you’ve put on. Ward off winter weight gain the easy way. Come by and see us at Scottsboro Diet Clinic.

Research:  The more overweight you are, the more you tend to put on. And the most worrying aspect of this seasonal weight gain is that the pounds tend to stay on. People don’t seem to lose the extra weight.
The three main reasons that people put on weight in the winter are lack of physical activity, comfort eating and over-indulging at Thanksgiving and Christmas.

In trying to control your weight and keep yourself healthy, you may find yourself reaching for products labeled “diet,” “light,” and “low-fat.” But be careful – many foods that claim to be good for weight loss can actually sabotage your diet. While many of them may be low in calories, they may be sky-high in sodium, sugar or artificial flavoring.

WARNING!!!! Grapefruit and grapefruit juice
Grapefruit and Grapefruit juice can affect your medicine.
Please always consult with your physician before eating grapefruit or drinking grapefruit juice!

WARNING!!!!   Diet Soda
It’s true that diet drinks have less sugar and fewer calories than regular soda, but recent research has indicated that diet soda drinkers can sometimes end up gaining weight instead of losing it. One study even discovered that people who drank two or more diet sodas per day had larger waist sizes on average than others.

BEWARE!!!!!!   Fructose Corn Syrup!  The glucose in sugar is metabolized throughout the body. But fructose is processed mainly in the liver into fats, which build up there and also enter the blood.  The resulting risks: OBESITY, HYPERTENSION, INSULIN RESISTANCE, AND TYPE 2 DIABETES.

REMINDER!!!  It can be difficult to stay on track with your weight loss plan during the colder months, but it's not impossible to continue dropping weight all the way until spring.

7 Day 1800 calorie guide - Day 1
Women only need 1200 to 1400 Calories a day!

Day 2

  • Breakfast
  • Morning Snack
    • 2 Whole-Grain Rice Cake
    • 1 Peach, medium
  • Lunch
  • Afternoon Snack
    • 1 Ounce Pistachios, unsalted
  • Dinner
    • 3/4 Cup Cooked Couscous
    • 3/4 Cup Mashed Acorn Squash
    • 1 Cup Strawberries

Day 3

Day 4

Day 5

  • Breakfast
    • 2 Scrambled Eggs
    • 2 Corn Tortillas
    • 2 Tablespoons Prepared Salsa
    • 1/2 Cup Grapes
    • 1 Cup 1% Milk
  • Morning Snack
    • 1 Plum
    • 1 Fruit & Nut Granola Bar
  • Lunch
  • Afternoon Snack
    • 6 Ounces Nonfat Plain Yogurt
    • 1 Tablespoon Granola Cereal
    • 1 Cup Strawberries
  • Dinner
    • 2 Tablespoons Low Calorie Caesar Salad Dressing
    • 1 Cup Tossed Salad Mix
    •  Day 6

      • Breakfast
      • Morning Snack
        • 1 Orange, medium
      • Lunch
      • Afternoon Snack
        • 2 Cups Popcorn, air popped
        • 1 Tablespoon Grated Parmesan Cheese
      • Dinner
        • 1 Cup Steamed Cauliflower
        • 3/4 Cup Cooked Quinoa
        • 1 Cup Grapes

        •  Day 7

        • Breakfast
          • 1 Cup 1% Milk
          • 1 1/2 Cups Multigrain Cheerios Cereal
          • 1 Banana, small
        • Morning Snack
          • 6 Ounces Nonfat Plain Yogurt
          • 1/4 Cup Strawberries
          • 2 Tablespoons Walnuts
        • Lunch
          • 3 Ounces Chicken Breast, Cooked Without Skin
          • 1 Whole-Wheat Roll
          • 3 Ounces Carrot Sticks
          • 1 Cup 1% Milk
        • Afternoon Snack
          • 1 Ounce Dry Roasted Salted Peanuts
        • Dinner

Scottsboro Diet Center
524 1/2 Veterans Drive                         E-mail: [email protected]
Scottsboro, Al 35768