The “Do Not Eat” List

During the weight loss phase of your diet do not eat the following foods. If you’re uncertain about a food check this list first:

High Carb Food
Even now that we re maintaining our weight we avoid most of the following foods. Especially high carb fruits, refined sugars and grains, especially wheat. It’s well known that if you want to fatten up a cow or pig for market, you feed them grain, right? Well, it’s the same with humans – especially humans in midlife who convert carbs to fat more easily. In addition, many people are allergic to wheat. However,  it doesn’t show up as the usual allergy symptoms of runny nose, itchy eyes, etc. Instead, a wheat allergy manifests as wheat craving and bloating. Most people will easily lose five pounds in a month simply by eliminating wheat products in addition to refined sugars from their diet. Note that dairy proteins (whey and casein) can cause high insulin spikes in some people. If you’re not losing weight after a couple of weeks, you may want to eliminate dairy for 30 days and see if that kick-starts your weight loss.


  • Sugar, honey, maple syrup, jams and jellies, High Fructose Corn Syrup (HFCS) and agave nectar (essentially HFCS)
  • Aspartame (including low calorie soda sweetened with aspartame)
  • Splenda and sucralose (liquid and powder forms). These have been showed to disrupt natural gut bacteria and over time may cause insulin resistance. Avoid all products sweetened with these products.
  • All sugar alcohols with the exception of erythritol and xylitol. Erythritol does not cause digestive distress like other sugar alcohols  such as sorbitol, manitol etc. Erythritol is also lowest in carbs!
  • Wheat flour, cornstarch, rice flour, tapioca flour and any food product listing wheat,  gluten, starch or any sort of grain flour as an ingredient.
  • Rice (both white and brown), oats and all other grains, including quinoa.
  • Breakfast cereals, including oatmeal.
  • Bread, croutons and crackers, including commercially available low carb breads (in our experience, the carbs in these breads are not low enough for the weight loss phase of your diet and/or are misreported.)
  • Pizza (you may however, make your own pizza crust with almond flour.)
  • Potato chips, corn chips/ vege chips
  • Cakes, cookies, pastries and other baked goods (unless made with almond flour and listed in my Recipes section.)
  • Ice cream, gelato, sorbet, or any other frozen treat (use mascarpone or cream cheese sweetened with erythritol instead when you want a treat.)
  • Candy, including low carb food bars such as Atkins, Quest, or ThinkThin.
  • Lara bars, Clif bars, Luna bars, Builder bars etc.
  • Pasta, including pasta made from corn, rice and other alternate grains.
  • Beans and legumes of any kind (black beans, chickpeas, kidney beans, peas, lentils.)
  • Soda, including diet soda sweetened with splenda (sucralose) or aspartame.
  • Presweetened drinks such as energy drinks and all fruit juices.
  • High carb fruit – Bananas, cherries, watermelon, apples, grapes, dried fruits (best fruits to eat are berries and only in small quantities and only if eating them does not stall your weight loss. Most fruit is best saved for the maintenance stage of your diet.)
  • Starchy vegetables such as potatoes, sweet potato, pumpkin, butternut squash, corn, green peas, until you reach maintenance.
  • Cashews (for the first few weeks, and then you can add them back in very small quantities.) You may however eat one or two ounces of plain roasted macadamias each day. Macadamias are very high in fat and super low in carbs. Avoid peanuts.
  • Milk (skim, reduced fat, full-fat varieties), flavored and sweetened yogurt of any sort. Note that plain full fat or 2% Greek yogurt, is a  great source of calcium and potassium and can be used in small amounts. Check the carb content!
  • Trans-fats and hydrogenated fats such as margarine and any foods containing trans-fats or hydrogenated fats.
  • High omega-6 vegetable oils such as soybean oil, cottonseed oil, sunflower oil, grapeseed oil, peanut oil and corn oil (choose olive, butter and coconut oil instead. See chart below). Omega 6 and hydrogenated man made oils cause bodily inflammation.
  • Any food containing omega-6 oils (soybean oil is cheap substitute for other oils and fats which is why food manufacturers use it.) If you must purchase a store bought dressing or mayonnaise, if you can’t find an olive oil based product at least choose mayonnaise made with expeller-pressed canola oil.
  • Commercial salad dressings unless they’re made with acceptable ingredients. Instead, use a mixture of 3 parts olive oil to one part wine vinegar, balsamic vinegar or lemon juice mixed with a little mustard and salt and pepper to dress your salads. You can also make your own blue cheese dressing as long as you don’t add any sugar and stick to acceptable sources of fats. See chart below.
  • Alcohol in any form (beer, wine, spirits, cocktails) until you have reached maintenance. If you must have alcohol have 1 glass of wine per day only and factor it into your daily carb count.
  • Any processed “Frankenfood” containing artificial colorings, chemicals and additives. Read the labels.



For allowed foods see our list of low carb foods.

Follow Our 3 Step Process to Start Losing Weight

If you still need help after that, pick up one of our calorie controlled meal plans which tells you exactly what to eat for your calorie level or sign up for personal diet coaching.