If you are struggling to lose your love handles your current diet may be the cause of your frustration. If you are exercising on a daily basis, but not seeing any significant results the food that you are eating my be the cause. Eliminating the bad stuff from your diet could be the key to kick starting your fat loss! The first thing to do is to eliminate the white foods quick.

The good thing is that the foods we need to eliminate can be easily identified by their color. These foods need to be eliminated because they aid the body in storing fat, disrupting digestion, and causing the accumulation of waste products in the body.

White sugar is probably the first thing that you will want to eliminate or reduce significantly from your diet. The average American consumes 2-3 pounds of sugar per week. At the turn of the 20th century the average American consumed 5 pounds of sugar all year! The body can not use and eliminate that much sugar so it gets stored as fat.

Sugar comes from sugar beets and sugar cane plants. But this type of sugar is not the only type of sugar that we consume. It is not even the sugar consumed most by americans. There is table sugar (sucrose), corn syrup (dextrose), maple syrup, honey, and high fructose corn syrup.

High fructose corn syrup is the most consumed sugar in the American diet. It is in almost every food that is processed. Take a look at the foods in your cabinets and in your refrigerator. You’ll find that most of them have high fructose corn syrup in them.

Sugar is bad because it disrupts the management of the blood sugar’s rise and fall. When blood sugar levels go to high insulin feeds the muscles, but deposits the excess in the fat cells. When insulin levels go to low the muscle cells are under fed. A slow rise in blood sugar allows the muscles to receive good nutrition while at the same time depriving fat cells of additional energy.

You need to stay away from salt, because salt will make you retain water. Now the reason why this is bad is because salt prevents the blood from passing through your veins to deliver nutrients. At the same time waste materials are not allowed to exit the body either. Retaining this waste material is bad and can cause disease.

Potatoes should be avoided or at least become a reduced part of your diet. Potatoes have a high glycemic index value. People also tend to add to many fattening extras to potatoes such as butter, sour cream, salt, and milk (mashed potatoes).

Milk and dairy products should be eliminated or drastically reduced to help with fat loss. Diary products are extremely high in fat. The diary industry labels skim milk as 1% fat, but the truth is that the skim milk is 1% fat by volume, but it is actually 70% fat by calories! Also, some people my experience better digestion by eliminating milk from their diet.

White rice, pasta, white bread, and white flour should all be avoided. All of these foods are refined and processed. That means that all of the nutrients and fiber have been stripped from these foods. These foods are simple carbohydrates which means that they have a high glycemic index value. That means that eating these foods can spike your insulin level very quickly. One reason that these foods are hard on your love handles is because they are calorie dense foods. Excess calories not used by your body are stored as fat.

So do you have to give up on eating these foods? No. What you can do is substitute the good equivalent foods for the bad ones.

Instead of white potatoes use sweet potatoes. Instead of white pasta and white rice use whole grain brown rice and whole grain pasta. Look for bread that is 100% whole grain oat or oat bran. Don’t be fooled by the Honey Wheat and Wheat Bread. These breads are usually made with white flour and colored brown using food coloring.

Read labels and try to avoid as much processed food as possible. If you can eliminate it completely. At the very least read your food labels and try to avoid foods that have “High Fructose Corn Syrup”. High Fructose Corn Syrup is bad stuff. Your body can not digest the stuff and ends up storing it as fat!

Also avoid brown sugar. It is no different than white sugar. Brown sugar is white sugar that has been sprayed with molasses to give it a brown color.

If you consistently eat “live” foods such as vegetables and fruits along with plenty of beans, nuts, and lean meats you will win the battle of against your love handles.

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