In a recent study published by JAMA (The Journal of American Medical Association), it shows that people lose weight by avoiding refined foods rather than diets. We already knew that! But now it’s legit, so no more excuses.

Start by avoiding these refined foods:
White processed sugar
White pasta
White flour
White rice
Processed meats: Especially deli and commercial meats & canned tuna.

Replace with: (preferably organic & non GMO)
Sugar: Coconut sugar, maple syrup, honey, agave nectar.
Pasta: Whole wheat, buckwheat, vegetable pasta.
Flour: Unbleached flour, whole wheat, rye, spelt, etc.
Rice: Brown rice, quinoa.
Protein: Peas and quinoa have complete protein that packs more protein than meats. Most veggies such as spinach, kale and other leafy greens have ton of protein without the fat or the hormones. If you must eat meat, opt for organic chicken and/or wild salmon and fish. But consider reducing meat consumption in general for your health, weight & your budget. Win win!

Vegetables & Fruits: Eat plenty of them and drink lots of water throughout the day.

Exercise. Stand up & move!