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The GOLO Metabolic Plan

TREATS AND FOODS TO AVOIDSome foods should be limited to give you the best chance of successful weight loss, however we don’t want you to feel deprived of everything; we want you to stay motivated and also learn how to incorporate the occasional treat into a healthy lifestyle.

When you want a treat, try to have the best quality possible. For example, if you want a cookie, bake them yourself or get one from a bakery. Avoid packaged cookies as they have unhealthy ingredients – and don’t taste as good either!

Use your Bonus Servings when you have treats and record them in your Servings Tracker. Record them in the food groups that they belong in, or as ‘other’ in the Snack Chart.

For example: Deli Meat can be included in the Protein category, while Cookies or Wine should go in Other.

LIMIT Serving Size

Packaged Breads/Bagels 1 slice

Nut Butter 1 TbspCondiments (Ketchup, Mayo etc.), Jam, Jelly 1 TbspWhite Flour Pasta or Rice 1/2 cup

Bacon/Sausage/Canadian Bacon/Turkey Bacon 2 oz.Deli Meat 2 oz.Boxed Cereal/Instant Oatmeal 1/2 cupDonuts/Cake/Cookies 1 piece/servingChips/Pretzels/Crackers 1 oz.Frozen Meals 1 servingBottled Dressings/Marinades 1 TbspIce Cream/Pudding 4 oz.Fruit Juice 1/2 cupWine - Red, White, Sparkling 6 oz.Beer 12 oz.Hard Liquor 2 oz.

Mixed Drinks with Alcohol 4 oz.

Foods To AvoidThe foods you should try to avoid aren’t really considered ‘food’ by GOLO! They are unhealthy, may contribute to health problems and hinder weight loss. They include:

• Soda/Sports Drinks• Bottled Beverages• Artificial Sweeteners

• Fried Food/Fast Foods• Blended Coffee Drinks• Diet/low-fat or fat free foods