As we said in the last section, it is to your advantage to eat food that is as close as possible to its natural state.
This means before it goes through any kind of process where its nutritional value drops, and it loses its nutritional density.
But first, let us give you a list of the food that is not considered weight lossfood, and should be eaten only during your cheat meals!
THIS IS THE FOOD TO STAY AWAY FROM AS MUCH AS POSSIBLE
The list includes–fast food hamburgers, French fries, hot dogs, mayonnaise, cookies, most sugar coated-breakfast cereals, white bread, bacon, sausage, potato chips, regular soda and other sugar sweetened drinks, candy, chocolate, doughnuts, fried foods, regular ice cream.
This is the food that you should stay away from if you want to stay lean. Our suggestion is to consume this food only during your cheat meals, and never as a part of your last meal of the day!
If you choose to eat food that is listed above for any reason, always eat very small amounts of it, or replace with a low-fat, non-fat, sugar free, or less processed alternative.
We understand that it is hard to stop eating many of the foods that we really like, especially in the beginning of our weight loss program.
This is why we recommend that you take small steps, and replace your current menu with the more healthy choices one step at a time.
Now let’s go over the lists of healthy foods…
The list of weight loss food will start out with carbohydrates.
The reason is that the nutrient ratio of 50-30-20 that we suggest you begin your program with, starts with carbohydrates then has the protein ratio and after that the good fat ratio.
This simply will make the process of creating your meals easier.
COMPLEX CARBOHYDRATES (STARCHES)
We will start with the first group…starchy complex carbohydrates, these include–potatoes, sweet potatoes, brown rice, yams, oatmeal, oat bran, barley, beans, lentils, legumes, Cream of Rice, Cream of Wheat, Cream of Rye, Multi-Grain, 100% whole grain dry cereals, 100% whole wheat or whole grain pasta, 100% whole wheat bread and other 100% whole grain products.
COMPLEX CARBOHYDRATES (DIETARY FIBER)
The second group…dietary fiber complex carbohydrates include–tomatoes, lettuce, cucumber, broccoli, green beans, salads, spinach, zucchini, sweet pepper, squash, Brussels sprouts, asparagus, cauliflower, collard greens, peas, mushrooms, healthy pasta sauce and salsa.
The third group–simple carbohydrates include oranges, peaches, apples, grapefruit, pears, berries, grapes, bananas, nectarines, plums, cantaloupe, all-fruit jelly and unsweetened applesauce.
The fourth group–lean proteins include egg whites, egg yolks (one for every five whites), chicken breast, turkey breast, fish, shellfish, lean red meat. Whey-based protein powder for convenience can also be added to this group.
DAIRY PRODUCTS (PROTEIN SOURCE)
The fifth group (skim, non-fat, or 1% fat) dairy products include–cottage cheese, cheese, milk, yogurt.
The sixth group–Good Fats include nuts, seeds, flaxseed oil, olive oil, natural peanut butter, olives, fish fat (salmon being the best source).
Replace your current food at your own pace…
The thing to remember is in the beginning you can start out with making one or two meals during your day using these products.
And every week work on replacing more and more of your daily meals with these healthy alternatives of weight loss food.
Within a few months you can totally replace your old menus with the new ones.
Once you are eating your daily meals that consist mostly from these healthy food, it is okay to eat a cheat meal (with your favorite food) once or twice a week.
This is fine as long as your weekly chart shows progress, and you do not go overboard with total calories in any one meal!
Weight Loss Food is usually not the most delicious food in the world.
But when you see the results that you get from eating it, you will understand that nothing tastes as good as being lean feels.
In the next section The Meal Planner, we will explain how to choose from these six food groups to make everyone of your meals for the day.