Gordon Clay here with the final installment of Are You Winning at Losing.

What's very important to remember is that refined carbohydrates, starchy vegetables and sugars make us fat and they ultimately make us sick.

Focus on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely nutritionally empty carbs. If the food is packaged, check the label to make sure that the carb count is 1 to 2 grams or less for meat and dairy products, 5 grams or less for vegetables. Keep your carb count under 20 grams per day.

When you're hungry, eat beef, pork, ham, bacon, lamb, veal, chicken, turkey, duck or other fowl and processed sausage, pepperoni and even hot dogs, but keep the carb count about 1 gram per serving. Eat any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab and lobster. And whole eggs are permitted without restrictions.

Include 2 cups of salad greens (if it's a leaf, you may eat it.) and 1 cup (measured uncooked) of vegetables a day.

You can include up to 4 ounces of cheese a day but avoid processed cheeses.

Snacks on Pork rinds or skins, pepperoni slices, ham, beef, turkey and other meat roll-ups, and deviled eggs.

All fats and oils, even butter, are allowed. Avoid margarine and other hydrogenated oils and anything that contains trans fats.

Read labels to avoid foods that have any form of sugar or starch listed in the first 5 ingredients.

If you're really serious about losing weight for life and doing what's really necessary to make that happen, put your name on the list at the Chetco Library to reserve a copy of Why We Get Fat when it comes in or get your own copy http://amzn.to/s2aOfF