Fat Burning Foods
If you are looking to substitute for alternate food sources in the meal plans, that’s fine too. The following is a list of foods that provide satiety and micronutrients. I recommend using the meal plans as they are (especially to start) but the following foods are good as well. There is nothing “magic” about them, but they are good staples for any diet.
You do not need all of them…When you go grocery shopping, only purchase the foods on the list you normally eat or enjoy eating
• Turkey breast (skinless)
• Chicken breast (skinless)
• White fish (cod, halibut, flounder, sole, haddock, orange roughy, pickerel, trout)
• Tuna (canned in water)
• Wild salmon
• Shrimp
• Egg whites
• Inside round steak (lean)
• Flank steak (lean)
• Lean pork cuts
• Lean bison cuts
• Extra lean ground-beef![
• Extra lean ground-turkey
• Extra lean ground-chicken
• Low-fat cottage cheese (1% or lower)
• Whey Protein Powder or Acceptable Protein
Carbohydrates
• Any long-grain rice (brown, jasmine, wild, basmati, white)
• Large rice cakes
• Mini rice cakes
• Oatmeal (not instant)
• Cream of wheat
• Potatoes
• Sweet potatoes
• Yams
• Fruit (all types – citrus, apples, pears, most cosmetically friendly)
• Garden variety vegetables
• Cruciferous vegetables (broccoli, cauliflower)
• Cucumber • Asparagus • Squash • Celery • Spinach • Kale • Pepper • Zucchini (etc.)
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• Try not to combine fruits and starches in the same meal.
Fats
• Flax seed oil
• Macadamia oil
• Avocado oil
• Extra virgin olive oil
• Coconut oil
• Avocado
• Nuts: Brazil Nuts
• Walnuts • Pecan • Macadamia • Seeds • Flax • Pin • Pumpkin • Sunflower) Less cosmetically friendly foods:
These foods are often fairly healthy, but can make you hold water, or contribute to digestive issues.
• Combining fruits and starches in the same meal
• Dairy products.
• “Healthy” pre-made shakes
• Cold cuts or protein that comes in a box.
• Fatty meats are “not great.”
Condiments:
• Ketchup, mustard, hot sauce, salsa sauce, equal or sweetener, non-fat mayo, low cal salad dressing
Fluids:
• Keep intake of water high, especially at the gym or during workout (*We are looking for la least 3 liters per day) • Diet drinks like sugar-free crystal lite, diet soda, coffee or tea with artificial sweetener only, nonfat milk —> these are all okay.
Fibrous Veggies:
• Cauliflower, broccoli, asparagus, green beans, zucchini, red/yellow/orange/green peppers (peeled and deseeded), squash, salad ingredients, cabbage, coleslaw mix etc – even frozen veggies combinations are fine to add as long as they don’t have peas or corn in the mix
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