Substitute "Diet" Carbonated Soft Drinks with Soft Drinks and fresh juices sweetened using natural sugars. There may be almost zero calories per serving, however the mix of carbonation and carcinogens from artificial sweeteners is detrimental to your teeth and insides. Furthermore artificial sweeteners trigger fat-producing insulin production in the same way that sugar does, except there is no sugar to balance and nutrilise the insulin.

Carbonated drinks are detrimental is detrimental to your teeth and insides. Sugar-sweetened drinks don't provide essential nutrients, just add many empty calories to your diet. Studies show that people who drink sugary soda are much more likely to gain fat. One study found that people who drank carbodated drinks on top of their normal diet consumed 17% more calories, which could easily lead to significant weight gain. Carbonated drinks may not only increase your risk of obesity, but also type 2 diabetes, heart disease, and cancer.

Drinks sweetened with syrups or sugars are very high in calorie. Regularly drinking them could contribute to signifianct weight gain.

Most commercial Fruit Juice contains as much sugar as carbonated drinks. Drinking excessive amounts has been linked to an increased risk of obesity. Whole fruit is a much healthier and more weight-loss friendly choice.

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Wilkin & Son's Tiptree Tawny Orange Thick Cut Marmalade has 47g fruit/67g sugar, which is the highest ration of whole fruit in any preserve.

Sauces are typically a blend of refined carbohydrates, added sugar, and preservatives.

Remove Cooking sauce, table sauce, etc.

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Most ice-creams, including vegan alternatives, are high in sugar and fat, adding lots of extra calories to your diet.

EU EFSA and US CFR regulate that White Chocolate contains a maximum of 55% carbohydrate sweetener, and a minimum of 20% cocao butter (no cocao solids), 14% milk solids, 3.5% milk fats.

Dark Chocolate with 70%+ cocoa solids contain anti-oxidants in addition to Flavanols as the main type of Flavonoids found in cocoa. Unlike dark chocolate, milk chocolate contains a lot of added sugar. In addition, chocolate is highly palatable and very easy to overeat.

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Remove: Pies, Croissant, etc.

Replace with: Fruit scones, Fruit Rock Buns, etc.

Commercially prepared pizza can be loaded with calories and processed meats. Try choosing pizza made with health

Cookies and Doughnuts are high-calorie, high-sugar foods. If you choose to eat them, keep your portions small.

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Although the only difference is less oil residue from the processing, often micro-improvements are easier to sustain.

French fries and Potato chips are very high in added fats, refined carbs, and salt. Studies link both foods to weight gain.

Remove: Baked potato crisps, baked maise crisps, etc.

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Most commercially made peanut butter is skinned and contains added sugars and fats. It can easily make you gain weight if eaten in excess. Home-made or brands made with wholsome ingredients like roasted and ground peanuts and little-to-no salt.

Meridian Peanut Butter (100% whole skin-on Roasted Peanuts; no added sugar, salt, or oil)

Whole Earth Peanut Butter (Roasted peanuts 97%, sustainable palm oil, sea salt; no added sugar)

Remove: Cuppa/ready Noodles / Soup.

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Reducing processed foods high in added fat, sugar, and salt improve the quality of your diet and help prevent weight gain.

Not everybody is at the same starting point. If your daily intake is too high, then reducing meal portions is necessary. Conversely, a low intake may suggest gradually increasing portion sizes.

Ingredients: Sugar, tapioca, corn syrup, pectin / starch; emulsifying agent lecithin, anti-foaming agents, edible wax (carnauba wax / beeswax), salt, confectioner's glaze.

Glycemic Index 78

Ingredients: Sugar, water, air, whipping agent/aerator (usually a protein).

Glycemic Index 62

79% carbohydrates (including 4% fibre), 15% water, 3% protein, negligible fat. 299kcal / 100g; Contains several minerals, riboflavin, and vitamin B6.

Glycemic index 64

75% carbohydrates (including 8% fibre), 21% water, 2.4% protein, less than 1% fat. 282kcal / 100g. Contains pantothenic acid, vitamin B6, and dietary minerals magnesium, manganese, and potatassium, with other micronutrients in low amounts.

Glycemic Index 31 - 55.

Without butter, definitely no margarine nor margarine/butter alternatives.

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