If you’re interested in healthy living, chances are you already know which foods to avoid. However, keeping these foods out of your diet is often a lot easier said than done, especially if you’ve been eating a typical Western diet for years.
That’s why starting small can be more manageable than completely transforming your diet. A few changes alone can have a great impact on your health.
Finding healthier substitutes for these 7 kinds of foods will aid in your weight loss journey.
1. Beverages Containing Artificial Sweeteners – Despite popular belief, diet sodas and other artificially sweetened diet-beverages, which contain aspartame (NutraSweet, Equal), saccharin (Sweet’N Low), or sucralose (Splenda) will not keep you slim.
They actually do the opposite. Not only are artificial sweeteners linked to obesity, but they could also make you sick. Excessive consumption of artificial sweeteners can be linked to Crohn’s Disease, fibromyalgia, chronic fatigue and irritable bowel syndrome among others.
Substitute these beverages with unrefined sugars or natural sugar substitutes like pure stevia extract.
2. High Fructose Corn Syrup – Besides being genetically modified, high fructose corn syrup can cause obesity, diabetes, brain damage and even mercury poisoning.
Unfortunately HFCS is found in many of the foods you might not expect, such as breads, cereals and even tomato sauce! Read labels carefully and try preparing your own ingredients to avoid this toxic additive.
3. Hydrogenated and “Trans- fat” Vegetable Oils – For years, we’ve been told that saturated fats make you fat and to always opt for unsaturated fats. The truth is that these oils not only turn rancid when heated but they’re also high in omega-6 fats. Foods high in omega-6 fats have been linked to heart disease, depression and even cancer.
To make matters worse, some vegetable oils like corn, canola and soy are genetically modified. Try tastier and healthier alternatives like grass fed butter, ghee, olive and hemp oil, or coconut oil (great for cooking at high temperatures).
4. White Breads and Pastas – A key culprit in America’s battle against obesity, these refined flour products add inches to our waistlines and take years from our lives. Stripped of all nutrients during processing, these foods offer little more than empty calories. And because they are bleached and bromated, they’ve been linked to cancer as well.
Avoid all processed wheat products if you can. Brown rice, quinoa and barley are healthier grain options.
5. Monosodium Glutamate (MSG) – Another chemical to avoid, MSG can cause headaches, heart problems and even brain damage.
6. Carrageenan – Another additive, used even in some organic foods, can cause gastrointestinal upset and even colon cancer.
7. Refined salt – This type of salt can cause stroke, hypertension, and cardiovascular disease. Because it is stripped of all trace minerals, refined salt depletes your body of essential nutrients. Unrefined sea salts are a healthier option.
The cravings you might experience once you give up these foods will decrease over time. Most junk food cravings result from low blood sugar or some other nutritional deficiency. To fill this nutritional need, your body naturally tends to crave the kinds of foods it’s normally given.
After regularly being fed whole, nourishing food, your body will begin to crave healthier options. A proper diet just makes you feel better. Your body will learn which foods it needs to function well over time and eating healthy will become second nature.
A leader in mind-body weight loss, The Gabriel Method takes a hormonal approach to "inside out" weight loss by addressing the underlying causes of weight gain and reversing them forever. Founded in 2008 by Jon Gabriel, The Gabriel Method has touched over 400,000 lives through its best-selling books and holistic weight loss coaching programs.
If every person was given this book no one would be obese
If every person was given this book, no one would be obese. It would be an epidemic of the past. It almost seems sad people are dying because of obesity when it's so simple to be thin!
Alannah Cadman, New Zealand
Since listening to your CD every night, I don't feel hungry at all
I have been struggling with my weight for the past ten years… I could not understand because I don't eat desserts, cakes, chocolate or sweets and I cook most of my food. After reading your book I realized that I was actually nutrient deficient. Since I have been listening to your CD every night, I don't feel hungry at all.
Beverly Lewis, South Africa
I was so impressed by my results with Jon’s Method
I was working at radio station 4BC when Jon came on to our breakfast show at my request as a producer for several shows. I was so impressed by my own results with Jon’s Method that I wanted to get him on air.
Michelle Turnbull, Australia
My whole relationship with food has changed
WOW! I read [the book] over two nights, couldn't put it down. It was like the penny had dropped, after three days of listening to your meditation CD, my whole relationship with food changed... I can't explain my extra energy, my ability to handle my very stressful job is so much easier, I'm happier and more confident.
Brenda Black, New Zealand
I am astounded at the changes that I have made in my life
I cannot remember the last time I felt so alive, fulfilled, and happy. When I read your book it was as if you knew me better than I knew myself. It is amazing that more be people have not made the connection that a healthy lifestyle consists of taking care of the mind, body, and soul, instead of just the body...
I don't crave sugar at all anymore
Since I've read your book and listened to you CD, I've been craving dark green leafy veggies, and I've also slowed way down on sugar. As a matter of fact I don't crave sugar!
My daughter is doing great too. We both have committed to following your lifestyle. I tell everyone I see about your book and CD. Thank you so much.
The Gabriel Method is groundbreaking and self-empowering
You have brought together a multitude of aspects and created a truly holistic 'treatment' that is more a new lifestyle and at a time of raised awareness where it all makes such intuitive and rational sense.
Julie U, Australia
I have made positive changes in all aspects of my life
I am feeling so much more energetic already as I gradually introduce more live foods and nutrients into my body. Your desire to share your wealth of knowledge and amazing success with weight loss is what is so inspiring to me and I'm sure will be to millions of others around the world.
Laura Nally, Australia
I'm no longer hungry, just content!
… for the first time in over 20 years, I am not hungry. I feel content - just very different. For some reason, I don't seem to require a lot of food. My portion sizes have gotten smaller. I don't measure them out, but I look at what's on my plate and it really is a small amount. I just don't feel that I need it. I don't crave sweets either and I'm a chocoholic - at least I was one. Now I can take it or leave it.
My energy levels and stamina have increased exponentially
After following your method I can now get back into some of my old "skinny" clothes, which is fabulous! PLUS I am eating a lot more and exercising less! So, Jon...a big THANK YOU. How wonderful for you to be able to help people in this way!
Janet Mitchell, Australia
I now understand what my body wants
Your work has helped me in at least two ways: first, since my husband died 20 months ago, I added 15 pounds and have slowly lost it over a year...but it would keep coming back in 2-3 pound lots. I now know why I gained the weight and how to take it off without cycling through diets and most of all without 'working' at it.
Your approach is enlightening
The whole approach is enlightening, very interesting and humorous, so it was a joy to listen to. Many thanks for a great, commendable program, Jon. I am telling everyone all about you.
Marianne Hale, USA
I have finally found the holistic weight-loss approach I was looking for
I have FINALLY found the holistic approach to weight loss that I have been searching for. Your method is the first holistic approach that has made sense to me. Thank you so much.
Kathy Namaste, USA
I can say with confidence that my weight will continue to fall off me
The Gabriel Method is the most amazing process… our bodies work the way they work. I have been using this method for a month, cut back my walking by half and people are asking me what diet I am on! I have complete pleasure in telling them I am on no diet and letting my body get me to where I need to be.
Karen, New Zealand
Your ideas are revolutionary
I've applied visualization techniques using your CD for the first time last night and I'm feeling a big difference from within today.
I am finally giving my body a chance to live
I find I am no longer obsessing about food all day. I have had chocolate bars and cake in the house all week and I have paid no attention to them (normally they would pray on my mind all day until they were gone, and still I would not be satisfied).
Gone are the days of constant dieting, taking pills and shakes and feeling guilty about food. I now have a powerful tool (my mind) just took someone like yourself for me to realize it was always there for me and will work for me when I truly need it to. Any doubters out there I say, give it a go! You have nothing to lose but weight which has held you back from the true sense of living.
Not only have I lost 8kg in a month, but I feel alive again
I was given The Gabriel Method book about a month ago. I had some skepticism about this new dieting fad. How wrong I was. I had given up on the idea that one day I could be thin again, however, I read the book in one weekend and as they say, I had a light bulb moment, where I finally realized why I was overweight. It has been a month now and not only have I lost 8kgs, but I am alive again, and it has been noticed by everyone around me. I am smiling and have a passion for life again.
Mia Howard, USA
I am finally seeing results!
Bless you Jon and your soothing voice that sends me to sleep everynight! No insomnia since I started listening to the CD and after too many years of being overweight, I am finally seeing results! :)
I lost 9 kgs in two months
I started to follow The Gabriel Method book and two months later I have lost 9 kgs. At this time I have not done any exercise due to having arthritis. My aim is to lose another 15kgs & I believe it's going to happen..Jon Gabriel you are a God send!
Brilliant and Insightful
I love The Gabriel Method book..it brings together many concepts I have studied for years and have not been able to collate in a usable way..brilliant and insightful.. Jon is light-years ahead of the world and since I started listening to the CD at night time, I have lost another 4 kg. My body and mind loves this. Of all the books I have read, this one shows a truth my body understands.
I’m down from a size 18 to a 10/12 in four months
I started listening to The Gabriel Method visualization/meditation at the end of August. Four months later, I'm down from a size 18 to a 10/12. I have lost almost 40 lbs. I didn't change much other than to add some walking 5 days a week which I haven't even done for 2 months since the snow started and I'm still losing weight.
I sleep better, feel better and want to eat better
I have read The Gabriel Method book in the last 2 weeks, and what a change to my life! I am about 70kg overweight, but have discovered that losing weight is really a change of mindset about your life and food. I lost 2.2kg since I started reading the book and listening to the CD every night. I sleep better, feel better and want to eat better already. I was a chip(crisps)aholic and have not craved any in about 3 weeks now - that alone is a miracle!
Roshette Badenhorst Van Rensburg
Reprogramming the mind makes so much sense
I just started reading The Gabriel Method book and it is like Jon is talking directly to me and telling me, Hey Jeff, you are not alone and this will work for you. I am thankful to Jon for writing this book. Finally there is something that I can actually do to lose weight - reprogramming the mind makes so much sense to me!
WOW! I am amazed at the results
I was a little skeptical when I first came across this book but I thought, what have I got to lose, I'll read it & listen to the CD anyway and see what happen.WOW! I am amazed at the results! I lost 1kg in the first week but the biggest change has been a mental one. I am no longer craving sweet things or worried about food all the time and I find that I am wanting to exercise and eat natural healthy foods.
I no longer have food addiction
I am a huge fan of your work which has been inspiring and has helped me a lot. As a biology student your ideas make perfect sense to me and explained a lot about why I am the size that I am. Before your book I was obsessed with eating and I couldn't stop thinking about. After incorporating your ideas into my life I no longer have this food addiction except if I am stressed or not eating right. It is surprising how predictable my body has become! Thanks for sharing your ideas with me and the rest of the world.
I believe in the power of visualization.
I downloaded The Gabriel Method CD and listen to it every night. It has been miraculous for me. I just can't think of any other way to describe it. I believe in the power of visualization and this has been another reminder of the powerful link between mind and body. I lost 1kg in my first week and found myself exercising every day and eating much healthier food.
James Ian Marshall
I know that I will achieve my ideal weight
I've been on The Gabriel Method for three weeks now and have noticed that my belt notch has decreased one notch which is about 2 cm! I don't even show the slightest interest in cakes, biscuits or other 'party' foods and only eat my three main meals (most days), and I now drink a lot more water. I used to not eat breakfast and constantly obsess over food. It was the true 'famine' syndrome. I know that I will achieve my ideal weight.
I catch myself dancing and whistling!
Two weeks and 6.5 pounds down, I’m feeling great, have a new attitude, am much less cranky and I am catching myself dancing and whistling! ME! As great as all of this is, the aspect of that I find the most surprising is the amount of detoxing my body has gone through.
I’m starting to feel like a THIN person
I bought the book a week ago, read it that night and wow, it sure did put a lot of "stuff" into perspective about food, weight gain and weight retention. I immediately started to implement "whole foods" and I really don't feel like eating rubbish at all. I’m enjoying real food, which is good for me and I am already starting to feel like a thin person, because the weight is falling off.... I am feeling so much better, thank you Jon!
I feel better and don't crave sugar
A week into doing The Gabriel Method I feel better already. I don't crave sugar, am eating fruits and veggies and am feeling great! Thanks Jon!
The Gabriel Method is truly amazing
The Gabriel Method truly is amazing! My cravings are subsiding and I feel so much healthier. The CD is the key for me. I started it on July 31 and have lost 7lbs so far! This is miraculous for me, after exercising 7 days a week and counting every calorie I was losing about 1 lb per week. Now, my first week and NO exercise I lost 7lbs! Thank you Jon Gabriel!
Kristen Berntzen McKenzie
Finally a solution that addresses the real issues
I just finished The Gabriel Method book. It's been 3 days since I got it and started reading and listening to the CD. My mindset is changing. My cravings are changing. I don't want sugar (amazing for me) anymore. I'm so glad to be ending the struggle once and for all. Finally a solution that addresses the real issues instead of throwing diets at it.
Meredith Hilton Pond
I am feeling like a Queen
I am in awe at how well I am sleeping- I’m feeling like a Queen and even exercising with mighty enthusiasm. Visualizing and the mind connection are saving my life. Thanks a million, Jon.
I have lost 7 kgs in 2 weeks!
I owe a lot to Jon Gabriel and it's only been 2 weeks since I started this way of life. I have lost 7 kgs, never feel hungry and now really feel like eating the right foods all the time.148 kg to 141 kg in 2 weeks. This is the start of my journey, thank you Jon Gabriel.
My body just turned off the stomach switch!
I have just finished reading The Gabriel Method book, and listened to the meditation CD tonight for the first time. The thing that amazes me most so far is how full I feel after eating a fraction of what I'm used to! It's like my body just turned off the stomach switch! There's a full cheesecake sitting in the fridge (normally something I’d sit down and eat in about ten minutes) and it's just plain uninteresting. Amazing after only a few days of knowing about this book!
The Gabriel Method shows why diets don't work
Great work Jon. You show why diets don't work an explain how to lose weight and keep it off. This message needs to be heard! Too many people are getting ripped off by fad diets and useless infomercial products which promise instant weight loss but promote long-term weight gain. The only way to fix any problem is to fix the cause. You show how to do that! Keep up the great work
For the first time ever I feel like there is hope
I bought The Gabriel Method book this week, downloaded the CD and have used it every night since. Already I notice I am much more positive, not just about weight loss, but I’m noticing that things that would normally stress or tire me, simply don't! Also I'm finding I just don't feel like eating the foods I would normally go for, and am wanting the healthier options. If this has happened in only 3 days, I figure it's only going to get better. For the first time ever I feel like there is hope.
My insulin intake has now dropped to 20 units…
My insulin intake has now dropped to 20 units morning and night from 60-64 last January. My general health has much improved and I am slowly, but surely, losing weight – 15 kilos up-to-date. My specialist is delighted and asked for the name of the book to read for himself.
I Love the Gabriel Method Step by Step program…
I love the program it is fantastic and has helped my self confidence as I was putting pressure on myself for not being able to lose weight. Now the pressure is off!
The Gabriel Method programme is exactly what I needed…
This programme is exactly what I needed to really understand the method and apply it to my life. The support on the forums and the generosity from Jon is incredible. I am so happy I took the leap of faith and committed to the programme. Thank you!
Wow! I am so pleased to be on the Gabriel Method Step by Step journey…
It’s amazing the way Jon explains everything about Insulin Resistance. I have had it explained to me before but now Jon has given me the key! I think of the insulin effect every time I want something to eat now. It has made an enormous difference. I am enjoying food so much more now and making great choices Thanks so much Jon and the team. Big hugs from me, you are all a gift to the world.
This is the best decision I have ever made…
It is just great and amazing to follow the Gabriel Method step by step program. The core lessons are so interesting and I learn so much! The meltdown has begun for me and I see and feel the fat melting away day by day! Something I never thought possible!
It’s so good to be ‘taken by the hand’…
It’s so good to be ‘taken by the hand’ so to speak through all the steps Jon describes in his book. The Gabriel Method Step by Step program is really designed so you can take weekly steps, that are exciting, not a chore, because Jon gives us weekly visualizations that help you to happily incorporate every single one of them! I feel lighter, more positive and have already changed habits. This is only going to keep going and get better and better!
I am getting so much out of The Gabriel Method Step by Step program…
I am getting so much out of the Gabriel Method Step by Step program. I am really enjoying the structure and the support to understand and follow Jon’s method. It is really helpful to have the forum for support and to ask/answer questions, post progress or difficulties and such. I really am feeling the fat melt away! Can’t recommend it highly enough!
The Gabriel Method Step by Step program is the best thing that has happened to me…
The Gabriel Method Step by Step program is the best thing that has happened to me. Ever since I read your book two years ago I wanted something like this. I just love the weekly checklists that show me exactly what to do. Since I started putting into practice the Gabriel method I can see an improved relationship with my husband. I have lost 2.5 kgs and I feel reassured that I can lose my excess weight – something I had given up on. The visualizations are calming and encouraging. Thank you Jon and the Team for this fantastic effort!
I read The Gabriel Method book regularly…
I read this book regularly particularly when I need more inspiration to stay positive. I really enjoy Jon’s style of writing and the fact that the ideas can be easily assimilated into ‘real’ lives. It is effectively set out so that I can access the key information that I need, when I need it!
Lost 4kg this week! Back on track and it’s not even an effort…
Lost 4kg this week. Back on track and it’s not even an effort, not even attempted. New goal is 100kg by the 23rd of October which will be 100kg loss. I have to get there to show myself it can be done!
The Gabriel Method Book is such an excellent book…
This is such an excellent book-thoroughly readable and with its feet planted firmly in the “real” world. I have read the book twice and use it as a reference book. I still feel that I have work to do to completely turn off the FAT programs, but this book is a great resource to assist me with my journey. I am a GP and have recommended to several of my patients that they purchase this book.
I cannot thank you enough for assisting me in "flicking my thin switch back on…
I've not dieted for 2 weeks and lost 15.5 pounds, I'd like to thank you from the bottom of my heart.
I have lost about 15 pounds so far, and I now have a plan that I know will get me long-term results without as much pain…
I find the most powerful parts are the visualization and mental aspects you teach. Your book has been a revelation as far as explaining why I have had trouble losing weight before.
Fifty-five pounds total so far! I'm feeling better and better every day…
I have lost another 3 pounds this week, despite indulging my cravings for chocolate. Fifty-five pounds total so far! I'm feeling better and better every day, and I have no loose skin!
Thanks so much --- You inspire me every day!
People like you really do make an impact on the world…
I bought your book last Monday and it is AMAZING. People like you really do make an impact on the world. You have covered the very thing that everyone else misses—the mind-body connection.
So far I've lost around 20 to 22 pounds within about seven weeks…
I have been reading your book... and gradually implementing the recommendations you make --- So far I've lost around 20 to 22 pounds within about seven weeks.
Through reading your book and listening to the evening visualization CD I have gone from 108kgs to 58kgs!
You are the best thing that ever happened to me, you have taken me out of a swirl of stress and constant weight worry. With reading your book and listening to your CD every night I have gone from 108 kgs to 58 kgs. I look better and sleep better. I trust myself. Thank you so much for being so real.
I am a Personal Trainer and I currently train one of Jon's success stories from Sunshine Coast Australia who has lost 90 kilos with the Gabriel Method
I totally resonate with Jon's work and have needed to implement it with myself and my own weight loss program.
Bianca Aiono, Owner - SCULPTLife Personal Training
I’ve lost 23kgs in six months, I am really proud of myself and mostly thank Jon
On the 14th June 2011, I weighed myself and was exactly 170kgs. Six months later on the 14th December 2011, I weighed myself and I am 147kgs, I have lost 23kgs so far. I am really proud of myself and mostly thank Jon. God bless you and your family with health, love and peace.
I just wanted to say that I read your book about 2 years ago and have since then lost 75 lbs
It was the most inspiring weight loss book I have ever read, and believe me, I've read a ton! It helped me figure out why I was holding on to that unwanted fat and helped me convince my body that I no longer needed it. I lost the weight with no extreme surgery or exercise. Thank you so much for writing this book, I have recommended it to so many people!
Health Disclaimer: The Gabriel Method is not intended to treat, cure, or prevent any disease or illness. This information is intended for educational purposes only, not as medical advice. Always check with your doctor before changing your diet, eating, or health program.