Here’s a great reminder/list from CrossFit Invictus!
Have a great day!
Ditte & Sarah
1. Stop eating sugar. Studies suggest that sugar is more addictive than drugs like cocaine and heroin [1,2]. When it comes to fat loss, you’ll want to avoid eating any sweets (whether or not they are labeled “Paleo”). No soda (not even diet soda), no fruit juices of any kind, and definitely no “sports drinks”.
2. Avoid artificial sweeteners. A study published in the Journal of Toxicology and Environmental Health found that consumption of Splenda (sucralose) resulted in negatively altered gut flora. Sucralose consumption resulted in significantly reduced amounts of good bacteria in the gastrointestinal system as well as alterations in pH . In addition to sucralose, sugar alcohols such as mannitol, sorbitol, xylitol, lactitol, and maltitol are known to cause bloating, gas, diarrhea and other forms of gastrointestinal distress.
3. Stop eating gluten. Gluten is a protein that is found in wheat products like bread, pasta, bagels and pretty much anything made with flour. Gluten promotes inflammation, irritates your gastrointestinal system (leaky gut syndrome), and is known to cause auto-immune disorders [7, 8].
4. Do not eat “gluten-free” or “paleo” versions of junk foods. While these might be acceptable as an occasional treat once you are happy with your body composition, they will not help you achieve your fat loss goals. Paleo, gluten-free Oreos are still Oreos. Other gluten-free items to avoid are gluten-free crackers, chips, cookies, muffins, breads, brownies, granola, and pretty much anything that is normally a cheat food.
5. Avoid fructose as much as possible. Fructose is bad for you. Really, really, really bad for you. Studies have found that fructose has been directly linked to obesity and weight gain [4,5,9]. Fructose is metabolized into molecules that readily serve as “backbones” for triglycerides [5,9]. As a result, you can cause your blood lipids to increase significantly if you eat too much fructose. A study from the American Journal of Clinical Nutrition found that a diet of just 17% fructose resulted in a substantial 32% increase in triglyceride levels . High triglycerides are a risk factor for heart disease.
6. Speaking of fructose, do not consume agave nectar. Agave syrup actually contains more fructose than high-fructose corn syrup. It’s deleterious to your health and masquerades as a health food. Even moderate intake can result in elevated cholesterol and triglyceride levels . Don’t be fooled by the marketing hype.
7. Avoid legumes such as soy and grains such as corn, barley, rye, and wheat. Grains are pro-inflammatory  and contain anti-nutrients like phytates and lectins. Phytates can bind to minerals like calcium, zinc, iron, and magnesium and cause deficiencies in your diet . Lectins are a type of protein that can cause all sorts of gastrointestinal issues as well as negatively impact your immune system .
8. Eat the highest quality protein you can afford. Grass-fed is almost always better than grain-fed. And wild-caught is preferable to farm-raised for a variety of reasons.
9. Eat lots of vegetables. Brussel sprouts, celery, asparagus, broccoli, cauliflower, cucumber, kale, collard greens, spinach, cabbage, radishes, squash, zucchini, lettuce are great choices. If your goal is to lose fat, avoid starchy plants like sweet potato, yams, and plantains.
10. Hire a nutrition coach. We can help keep you accountable, advise you on your goals, and help develop a nutrition plan that is tailored to your needs.