Weight Loss – Foods to Include or Avoid

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For a diet to work ongoing and not just in the short term you need to be able to make it part of your lifestyle. Unfortunately many diets are marketed to make you believe you can do it for the short term and achieve long lasting results.  This is not true.

weight-lossTo be truly successful in achieving and maintaining long term weight loss you may need to change some of your beliefs and patterns about food and eating.  For example, skipping meals will not necessarily lead to weight loss, and in fact can increase weight by slowing your metabolism.

Food to Increase or Avoid

Increase

  • Vegetables
  • Fruits, not dried
  • Wholegrains, example: rye, brown rice, quinoa,millet, oats, triticale, spelt, barley
  • Legumes, example: Lentils, aduki beans, soy beans, navy beans, mung beans, four bean mix. Great in soups, rice dishes or as salads.
  • Nuts & seeds, example: almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds
  • Cold pressed vegetable oils such as flaxseed, extra virgin olive oil or sunflower oil
  • Protein from a combination of lean red meat, poultry, fish, tofu, eggs
  • Filtered water
  • Herbal teas
  • Herbs & spices
  • Dairy alternatives example:. Soy milk, almond milk, rice milk

Reduce

  • Red meat
  • Fried foods
  • Cream based pasta sauces
  • Cream based soups
  • Salad dressings
  • Refined carbohydrates example: cakes & pastries, white flour breads, chocolates, biscuits and sweets
  • Coffee or Tea
  • Alcohol

Avoid

  • Animal fats
  • Coconut
  • Salt
  • Margarine
  • Fried foods
  • Frozen, tinned or packaged foods
  • Soft drinks
  • Highly refined & processed foods, including processed meats – ham salami, bacon
  • Sweetened fruit juices
  • Sugar

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