no more high calorie, high sugar, high salt, high carbs, or plain unhealthy foods

avoid

• fast food
• chocolate
• eggs
• milk
• cheese
• red meat
• oil - excluding avocado & olive oil
• butter
• processed sugars
• potatoes
• white bread
• pasta
• pretzels
• dates
• raisins
• prunes
• chips
• condiments
• bread
• cereal
• bagels
• granola bars
• noodles
• white rice
• ice cream
• pizza
• peanut butter
• yogurt
• canned fruit
• dried fruit

what foods to cut out to lose weight and substitute?

• soda/soft drinks/energy drinks → water
• fried food → grilled/roasted
• sugar → fruits
• ice cream → ice
• white rice → brown rice
• white bread → brown bread
• chips → crunchy veggies
• dairy milk → almond or oat milk
• non fat yogurt → non-dairy or greek yogurt

what time to eat to lose weight?

• breakfast - just after 7 AM, with 7:11 AM picked as ideal
• lunch - between 12:30 - 1 PM, with 12:38 PM being the best time to eat
• dinner - between 6 - 6:30 PM, preferably 6:14 PM
  • sleep more !!
  • drink water !!
  • eat smaller amounts !!

how many measurements of what per day

• sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women
• less than 200 mg of cholesterol per day