Today, let's breakdown the four food categories in a shopping list.
A) Fish is the best protein source. It should be baked, steamed, grilled, skewered, and broiled.
No butter, oils or products containing salt or diary. Shrimp, Scallops, crab and lobster would be included in this group.
B) Chicken and Turkey breast is the second best source for protein. Egg whites are included in this group only. Chicken broth with no salt added is allowed, but you should make your own.
C) Beef, lamb and Pork should be used only once a day. They are the hardest for the body to burn off quickly. Use the lean cuts with no or very little fat. Beef broth is allowed with nsa but you should make your own.
A) Free food but try to eat them with your meals. Yes tomato sauce is okay nsa (no salt added)
A) Potatoes, Rice, Rice noodles, Parsnips, Yams, Jicama, Turnips, Sweet Potato, Rutabagas, Squash, Barley, and Millet. These foods are eaten at every meal in small portions but not at breakfast. Oatmeal is the wild card of this group. It is good for all meals and very multi-purpose. You eat it as Oatmeal cereal, use it as a coating, and grind it up to use as a flour.
A) Pears, Plums, Grapefruit, Papaya, Berries, honeydew, Peaches, Cantaloupe, Pineapple, Apples, Strawberries, and bananas. Now these are natures sweet and should treated as a reward. Don't over do it. They will hurt your weight loss.
The shopping list and has alot of choices. If you are a good cook and know how to use spices, the rest is easy. For those of us who have to learn the path, it is a little harder. Look down the road. If you learn to build your eating around the food groups, the weight loss will be reached.
Now for the portion sizes. Fish and chicken group can be 4-5 oz each meal. Beef and Pork group can be 3-4 oz for the last meal before the bedtime snack. Keep your carbohydrates to 1/2 cup per meal. Veggies are free but try to keep them under 2 cups. That is a lot of veggies. You can have fruit with your 1st meal and snack.
Fast food, junk food, and sugar drinks should be like your fat life... gone. Process sugar is a killer. Splenda is a great substitute. Drink lots of water. It is good for you. You can drink coffee and tea without sugar(use splenda) or cream, cream substitute.
Meals: 1 st meal can be a protein-carb-fruit, second protein-carb, third protein-carb-veggie, four protein-carb, fifth protein-carb-veggie, and last fruit. Meals should be eaten every 2 1/2 to 3 hours apart. You should never eat just before bedtime that is just like rubbing fat on your body.
That is enough for now tomorrow will talk about workouts. Go to this Website
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- ▼ May (11)