Wednesday, April 13, 2011

Part 2 of Don't Diet Post Series: What SHOULD you be eating

Let's start with what you should be eating for optimal health and weight loss/maintanence.  First and foremost, it's best to eat fresh and cook your own.  Drop those frozen dinners and veggies.  You can get fresh from Farmer's markets, supermarkets, roadside stands or grow your own.  If it's winter or fresh simply doesn't work into your schedule, the next best thing is frozen (not canned).  Making fresh meats, with fat cut off, will get you the protein for health and weight.  If you are a vegan, legumes and lentils can give you tons of protein in the place of meat.  And don't forget those seasonings, not only is natural good but some herbs are ideal for health.

Below is a list I got from http://www.nowloss.com/Weight_Loss_foods.htm to start you building up what is in your cupboard:
  1. All whole grain or unprocessed foods
  2. Any fruits or vegetables
  3. Oatmeal
  4. Steel-Cut Oats
  5. Plain popcorn - lightly salted
  6. Brown rice
  7. Wild rice
  8. Wheat Germ
  9. Potatoes
  10. Wheat breads (Avoid White breads)
  11. Granary bread
  12. Pitta bread
  13. Wheat Bagel
  14. Wholegrain cereals
  15. High fiber breakfast cereals like All Bran and Fiber One
  16. Porridge
  17. Grits
  18. Oats
  19. Shredded wheat
  20. Whole wheat pretzels
  21. Muesli
  22. Cassava
  23. Corn
  24. Amaranth
  25. Oatcakes
  26. Pastas made with wheat like Macaroni or Spaghetti
  27. Whole Barley
  28. Buckwheat / Buckwheat pasta
  29. Quinoa
  30. Sprouted bread (Ezekiel bread) Any vegetables
  31. Artichokes
  32. Asparagus
  33. Arugula
  34. Green beans
  35. String beans
  36. Beets
  37. Broccoli
  38. Brussels sprouts
  39. Cabbage
  40. Carrots
  41. Cauliflower
  42. Celeriac
  43. Celery
  44. Chervil
  45. Chicory
  46. Chives
  47. Collard Greens
  48. Cucumbers
  49. Squash
  50. Tomato
  51. Cucumbers
  52. Dandelion greens
  53. Dill pickles
  54. Eggplant
  55. Endive
  56. Garlic
  57. Garbanzo beans (chickpeas)
  58. Kale
  59. Kidney Beans
  60. Kohlrabi
  61. Leeks
  62. Lettuce
  63. Mushrooms
  64. Mustard greens
  65. Okra
  66. Onions
  67. Parsley leaves
  68. Pinto Beans
  69. Turnips
  70. Watercress
  71. Parsnips (raw/boiled)
  72. Peas
  73. Peppers (green/red)
  74. Pickles (sour/sweet)
  75. Pumpkin
  76. Radishes
  77. Rappini
  78. Rhubarb
  79. Rutabagas
  80. Sauerkraut
  81. Salsify
  82. Scallions
  83. Shallots
  84. Sorrel
  85. Soybeans
  86. Spinach
  87. Spirulina
  88. Swiss Chard
  89. Yams
  90. Sweet Potatoes
  91. Zucchini
  92. Water Cress Any Fruits
    Although fruits are simple carbs... the fructose or sugar contained in fruits will not cause a quick rise in blood sugar that WILL NOT make you store fat as easily if you ate other simple carbs like these bad weight loss foods here plus... fruits contain fiber (see fast weight loss tip #6) and other nutrients that are beneficial to weight loss
  93. Apples
  94. Apricots
  95. Bananas
  96. Blackberries
  97. Blackcurrants
  98. Blueberries
  99. Cantaloupe
  100. Cherry
  101. Cranberries
  102. Currants
  103. Damson plum
  104. Figs
  105. Goji Berries
  106. Grapes
  107. Honeydew melon
  108. Huckleberries
  109. Kiwi
  110. Kumquats
  111. Lemon
  112. Limes
  113. Loganberries
  114. Mangoes
  115. Melon
  116. Muskmelons
  117. Navy beans
  118. Nectarines
  119. Papaya
  120. Pineapple
  121. Pomegranates
  122. Prunes
  123. Oranges
  124. Peach
  125. Pear
  126. Plum
  127. Raspberries
  128. Strawberries
  129. Quince
  130. Tangerines
  131. Watermelon

79 High Protein foods that help you lose weight...
    Any type of Protein shakes & supplements...
  1. Protein Bars
  2. Whey Protein shakes
  3. Casein Protein shakes
  4. Egg Protein shakes
  5. Soy Protein Shakes & Soy Protein Bars - vegetarian protein source
  6. Hemp Protein Shakes - another vegetarian protein source
  7. Blended Protein shakes Any animal sources...
  8. Orangic Beef (range-fed or game)
  9. Cornish hen
  10. Chicken - Lean Chicken breast (skinless)
  11. Turkey - Deli Turkey breast / Skinless Turkey breast
  12. Quail
  13. Duck
  14. Goose
  15. Emu
  16. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
  17. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
  18. Well-trimmed Leg of lamb
  19. Bison
  20. Rabbitt
  21. Deer / Moose / Elk / Caribou
  22. Top Round Leg cutlet or Chop cuts of Veal
  23. Egg whites / Egg beaters
  24. Eggs Most fish & other seafoods...
  25. Tuna
  26. Sardines
  27. Trout
  28. Salmon
  29. Abalone
  30. Bass (fresh water/sea)
  31. Cod
  32. Roe
  33. Perch
  34. Pollack
  35. Halibut
  36. Anchovy
  37. Catfish
  38. Mackerel
  39. Flounder
  40. Herring
  41. Tilapia
  42. Swordfish
  43. Whiting
  44. Grouper
  45. Haddock
  46. Snapper
  47. Crab
  48. Crayfish
  49. Mussels
  50. Shrimp
  51. Scallops
  52. Oysters (half shell)
  53. Frog legs
  54. Terrapin (turtle) Any nuts & seeds - High protein foods for vegetarians
  55. Unsalted Cashews
  56. Unsalted peanuts
  57. Raw Almonds
  58. Hazelnuts
  59. Brazil Nuts
  60. Pecans
  61. Walnuts
  62. Pine Nuts
  63. Pistachio Nuts
  64. Macadamia Nuts
  65. Pistachio nuts
  66. Hazelnuts and Filberts
  67. Butternuts
  68. Beechnuts
  69. Pumpkin seeds
  70. Sunflower seeds
  71. Chia seeds More high protein foods...
  72. Hummus
  73. Seitan
  74. Tempeh
  75. Natural peanut butter
  76. Natural cashew butter
  77. Natural almond butter
  78. Beef Jerky
  79. Tofu & Soy products
Quick tip: try to get at least 30% of your total calories from protein because in a Danish study... People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here's why...

Your body burns the most calories when digesting protein.

4 Good Fats that help you burn fat...

  1. Omega-3s
  2. CLA
  3. Omega-6s
  4. MCT
You can take supplements to get more Good fats in your diet but if you eat more complex carbs and lean proteins - you'll be getting enough Good Fats in your diet to lose weight.
5 Low-fat dairy products that help you lose weight...
  1. Low fat yogurt
  2. Greek yogurt
  3. Low fat cottage cheese
  4. Low fat cheese
  5. Low-fat/non-fat sour cream
  6. Low-fat or Skim milk
31 Spices & Spicy Foods that increase your metabolism...
  1. Hot peppers
  2. Cayenne peppers
  3. Hot mustard
  4. Cinnamon
  5. Cumin
  6. Turmeric
  7. Cloves
  8. Jamaica pepper
  9. Africa birdseye
  10. Anaheim
  11. Curry Powder
  12. Jalapeno Peppers
  13. Habanero Peppers
  14. Chili Peppers
  15. Chili Powder
  16. Cavenne Peppers
  17. Thai Peppers
  18. Ginger (Turmeric)
  19. Garlic
  20. Bell peppers
  21. Bird's eye chili
  22. Tabasco
  23. Rocoto
  24. Chiltepin
  25. Piquante
  26. Super Chili
  27. Datil
  28. Fatalii
  29. Naga
  30. Jolokia
  31. Scotch bonnet

Part 3 will tell you what you should NOT be eating....check back

No comments:

Post a Comment