Weight loss-- foods to always, sometimes & never eat


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Weight loss-- foods to always, sometimes & never eat

I am very happy to announce that my new weight loss book “Want to lose weight? Stop dieting!” will be going to the printer soon!  More details to follow.

Speaking of weight loss, as a nutrition coach one of the most common questions I get is, “What should I be eating to lose weight?”

People have the mistaken impression that they have to severely restrict portions or exist on nothing but rabbit food in order to lose weight.

That’s the WORST thing you can do because you’ll plunge your body into starvation mode and you will get to the point where you will need a chisel to take any more weight off!

Instead what you need to know are the foods you should always be eating, those you can have once in a while, and those you should NEVER eat.

Foods to always, sometimes and never eat

“Always” foods include those that will help nourish you and keep you fuller longer, so you won’t be tempted to snack or overeat. 

“Sometimes” foods are occasional indulgences that won’t derail your weight loss efforts if eaten in moderation and aren’t terribly harmful to your health.

The “never” foods, well, there are good reasons you should never eat them.  They will likely not nourish you, will provide empty calories, are a source of harmful chemicals or ingredients and in some way will most assuredly harm your health (and your weight loss progress).

Here is a guide that can help you:

Type of Food





Beef, chicken, turkey, lamb, pork, eggs (preferably organic); wild-caught fish, raw nuts, and nut butters

Smoked meats, nitrate-free bacon, sausage, roasted nuts, traditional nut butters

Processed meats, farmed fish, frozen entrees, egg substitutes


Real butter (both salted and unsalted), extra-virgin olive oil, lard, coconut oil, unrefined nut oils

Regular olive oil, shortening made from non-hydrogenated, cold-pressed oils, mayonnaise

Processed, refined nut or vegetable oils, margarine, tub spreads, traditional shortening, fake fats


Whole milk, cream and half and half, yogurt, sour cream and cheese (preferably organic)

Reduced fat milk (2%, 1% or skim); ice cream (preferably organic, limit to 1-2 times per month or less)

Powdered milk, flavored or sweetened milks, non-dairy whipped topping, non-dairy coffee creamer  


Fresh vegetables and fruits, legumes, olives, whole grains and products made with them (including breads and pasta), brown rice, oatmeal (traditional)

Frozen fruits or vegetables (without sauces), rye or pumpernickel bread, canned tomatoes or legumes (preferably organic), sweeteners such as organic sugar (white or brown), maple syrup, honey or stevia, chocolate (preferably dark)

All refined grains, breakfast cereals, sweetened packaged oatmeal, white breads, white rice, refined sugar, high fructose corn syrup, pastries, cookies and cakes, candy, artificial sweeteners, canned fruits and vegetables (other than tomatoes and legumes), frozen fruits and vegetables with sauces 


Filtered water, herbal tea, black tea, fresh fruit or vegetable juices, coffee (limit 1-2 cups a day), organic rice or almond milks, club soda or seltzer (unflavored and unsweetened)

Wine (preferably red), beer or liquor (limit 1-2 drinks with a meal), hot cocoa (homemade from cocoa powder, water, milk and organic sugar or stevia), commercial rice or almond milks

Soda (both diet and regular), energy drinks, commercial hot cocoa mixes, soy milk, sports drinks, sweetened water, coffee or tea beverages, tap water


Don’t forget step two!

Now that you have a better idea what you should and shouldn’t be eating, the important second step to weight loss is making sure you’re getting the nutrients from your foods and eliminating wastes like you should!

And that is dependent on a healthy gut environment.

Having a healthy population of beneficial gut flora not only encourages sound nutrient absorption, less gas, and more regular BMs, but it also supports strong immune function too!

You can help keep your gut healthy by eating vegetables and fermented foods like sauerkraut and supplementing with a full-spectrum probiotic formula like Super Shield.

Many of my clients have remarked that they expected less gas and bloating from using Super Shield, but then were pleasantly surprised that they lost weight too!

And now you know why that is so.

Put the power of the right foods and a strong gut environment to work to help you reach your weight loss goals!

To your health,

Sherry Brescia

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  • Hello Lindo!

    We recommend filtered water with a fresh lemon wedge to help encourage more alkalinity and less inflammation in the body.

    Green tea and herbal teas can be enjoyed chilled or hot and are another great way to encourage alkalinity.

    We hope this helps!

    Melanie at Holistic Blends on

  • Thank you can I ask I drink slimming green tea so it is not comfortable to me what else can I use

    Lindo on

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