Foods to avoid or limit

Alcohol

Alcohol provides 7 kcal per gram with no useful nutrients. A glass of wine or beer is 80 to 150 kcal; several glasses add up fast, and alcohol stimulates appetite and lowers your guard against snacking.

Benchmarks

The less, the better: there is no risk-free level of drinking.
Plan alcohol-free days and alternate with sparkling water.
Log drinks in the journal to see their real weight over the week.

This content is general information and does not replace the advice of a doctor or dietitian. If you have a medical condition, take medication, are pregnant or in doubt, talk to a healthcare professional.