- - *Cut all caffeine*
- - *Cut all carbonination*
- - *Cut all sugar -- ALL sugar.*
- - Do not use *Equal* as a sugar substitute - studies have shown that it makes you hungry; if you are going to use an artificial sweetener, use either something based from the stivia plant (i.e. truvia, stivia, purvia, etc) or splenda.
- - Make sure you get 64 oz of fluid in per day - hydration is an important part of weight loss.
- - Make sure you get 70 g/protein per day.
- - Avoid "fat free" stuff - Many fat-free foods are high in sugar, refined carbohydrates, and calories.
- - Eat any kind of grilled meat and a green veggie for your last meal of the day.
- - Eat seafood/shellfish/fish at least once a week.
- - Don't cut all of your fat or else you will lose your hair, but try to eat healthy fats like olive oil, nuts, etc (see list below). Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
- - *Eat omega-3 fats every day.* Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
- Facts about Omega-3 Fats:
- - Olive oil
- - Canola oil
- - Sunflower oil
- - Peanut oil
- - Sesame oil
- - Avocados
- - Olives
- - Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- - Peanut butter
Polyunsaturated Fats:
- - Soybean oil
- - Corn oil
- - Safflower oil
- - Walnuts
- - Sunflower, sesame, and pumpkin seeds
- Flaxseed
- - Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
- - Soymilk
- - Tofu
BAD FATS
Saturated fat
- - High-fat cuts of meat (beef, lamb, pork)
- - Chicken with the skin
- - Whole-fat dairy products (milk and cream)
- - Butter
- - Cheese
- - Ice cream
- - Palm and coconut oil
- - Lard
Trans Fats
- - Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- - Packaged snack foods (crackers, microwave popcorn, chips)
- - Stick margarine
- - Vegetable shortening
- - Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
- - Candybars
*Sources of Saturated Fats * -->*Healthier Options*
Butter --> Olive oil
Cheese --> Low-fat or reduced-fat cheese
Red meat --> White meat chicken or turkey
Cream --> Low-fat milk or fat-free creamer
Eggs --> Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream --> Frozen yogurt or reduced fat ice cream
Whole milk --> Skim or 1% milk
Sour cream --> Plain, non-fat yogurt
When you eat - eat in this order:
1. Protein - gives you fuel
2. Veggies - gives you antioxidants/nutrients
3. Healthy Carbs.
- - Prevent and reduce the symptoms of depression
- - Protect against memory loss and dementia
- - Reduce the risk of heart disease, stroke, and cancer
- - Ease arthritis, joint pain, and inflammatory skin conditions
- - Support a healthy pregnancy
- - Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
- - *Cook with olive oil*. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
- - *Eat more avocados.* Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
- - *Reach for the nuts.* You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
- - *Snack on olives.* Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
- - *Dress your own salad*. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
GOOD FATS
Monounsaturated fat
