I’ve lost 96 pounds. I use several diet techniques including making healthy food swaps like the kind in Men’s Health Eat This, Not That. Here’s a grocery list of what should be in your shopping cart if you’re trying to lose weight.
Bread, Grains, Cereal I always look for light alternatives of bread, pasta and cereal.
light bread (35-calorie per slice kind)
Chimex Artichoke Vitae Plus (also called Alcachofa Vitae Plus)
Special K Protein
Kashi Go Lean Crunch
oatmeal (steel cut preferred but not necessary)
Condiments: I’ve cut my use of condiments and switched to reduced calorie kinds.
light butter spread (45 calories per serving)
light butter sticks
canola or olive oil mayonnaise
fat-free Hidden Valley Ranch or yogurt dressing
Maple Grove Farms Fat-free Raspberry Vinaigrette
Salt alternatives I cut sodium using natural salt substitutes and herbs.
Bragg’s Liquid Amino instead of soy sauce
sea salt or Himalayan Pink salt
nonfat plain yogurt (substitute for cheese and milk, Greek style optional)
light soy milk
unsweetened vanilla almond milk with 40 calories
Skinny Cow or Weight Watchers ice cream
light mozzarella cheese sticks
light or Greek 2x Protein cream cheese
nonfat cottage cheese
Fresh fruit: I eat half my calories as fruit and vegetables. Best weight loss fruits are: apples, blueberries, grapefruit, plantain, melon, peaches and raspberries. There’s mixed thinking on whether bananas cause belly fat, but I eat them.
Green vegetables: I will spend more for fresh, locally grown produce. I eat four servings of green leafy vegetables: kale, Brussels sprouts, cabbage, broccoli, asparagus, spinach, collard greens, romaine lettuce, spring mix. Kale has a cult following and I did the math to see if it’s deserved. Sure enough, it has twice as much vitamin A and C as spinach (next best leaf veggie).
Orange or purple vegetables: I eat two servings daily pumpkin, carrots, purple cabbage or beets. I substitute yams, butternut squash and sweet potatoes for meat in spicy dishes.
PB2 (natural peanut powder with 85 percent fewer calories than peanut butter)
Fresh or frozen fish: The only kinds I won’t eat are tilapia and swai. Catfish is fatty. I prefer salmon, cod, whiting, Pollock, marlin and tuna.
Frozen shrimp, scallops, surimi
Light tofu and tempeh
Dried and canned beans. Hambeens 15-Bean blend makes great vegan chili and bean soup. I load it with vegetables.
Calbee Snapea Crisps
baked potato chips
Sweets (must have some or you crave them and over-indulge)
substitute sugar for Ideal or monkfruit sweetener
Skinny Cow and Weight Watchers desserts
dry red wine: Shiraz, Petit Sirah, Pinot Noir, Malbec, Carmenere
Eating this way helped me drop from size 20 to size 3/4.