What To Eat And What Not To Eat For Healthy Weight Loss
Baking Bread at Home
Allowed—Unleavened products, matzoh, natural yeast
Avoid—Baking soda, baking powder, preserved yeast
Allowed—Herbal teas (chamomile, mint, papaya); grain-based coffee substitutes; fresh vegetable juice; hot chocolate soy milk; or rice beverages
Avoid—Fruit juice (too high on the glycemic index), alcohol, caffeine, hot chocolate, coffee, carbonated beverages, artificial fruit drinks
Allowed—Non-alcoholic beer; wine that has the alcohol removed
Avoid—Alcoholic beverages tend to be high in calories and low in other nutrients. Even moderate drinkers may need to drink less if they wish to achieve ideal health and maintain steady weight loss.
Heavy drinkers may lose their appetites for foods containing essential nutrients. Vitamins and mineral deficiencies occur commonly in heavy drinkers—in part because of poor intake, but also because alcohol alters the absorption and use of some essential nutrients. These sub-clinical nutritional deficiencies may cause a
person to eat more high-calorie foods.
Sustained or excessive alcohol consumption by pregnant women has caused birth defects. Pregnant women should limit alcohol intake to two ounces or less on any single day.
Heavy drinking may also cause a variety of serious conditions such as cirrhosis of the liver and some neurological disorders.
Cancer of the throat and neck is much more common in people who drink and smoke than in those people who don’t.
Allowed—Foods based on whole-grain sources including: whole wheat, rye, corn, whole unrefined corn meal, barley, buckwheat (kasha), millet, and brown rice
Such foods might include 100 percent whole-grain breads, pita pockets, muffins, pasta, and pancake mixes.
Avoid—refined white flour products, such as white rice, white flour pita pockets, white bread, and other low-fiber wheat, rye, and other dark breads that are made from white flour with coloring and preservatives added
Allowed—Carob and carob powders
Avoid—Milk chocolate and carob candy bars containing hydrogenated or partially hydrogenated vegetable oil
Allowed—Raw milk; sugar-free, low-fat yogurt; and buttermilk
Avoid—All processed and imitation butter (margarine); any yogurts containing Nutrasweet, sugar, cane syrup, gelatin, modified food starch, or any artificial colors or flavors; high-fat cheeses and any pasteurized processed cheeses or cheese spreads Note: instead of cream cheese use Neufchatel cheese. When
choosing hard cheeses try dairy-free soy and rice-based cheese substitutes. You can also make your own low-fat herbed spreads with tofu-based cream cheese.
Allowed—Fruit flavored yogurt, fresh fruit compote, or any desserts listed in the Recipe Section in the back of the book
Allowed—Packaged, low-fat, herbal-based dressings that are free of sugar and any artificial ingredients; herbed vinegar; tofu; nonfat yogurt; extra-virgin olive oil; Tabasco sauce; homemade ketchup; homemade barbecue sauce; natural mayonnaise (homemade or natural, egg less, tofu-based variety)
Avoid—Pourable salad dressing (read label for oil content and composition; some may contain coconut or palm oil); commercially bottled or packaged dressings containing monosodium glutamate (MSG), modified food starch, artificial colors, flavors, or preservatives; ketchup with sugar; A1 sauce.
if a recipe calls for mayonnaise, choose low-fat yogurt, buttermilk, or a low-calorie egg less mayonnaise that is available in a health-food store.
Allowed—Fresh fruit in moderation
Avoid—All dried, stewed, canned, and sweetened fruit Nuts
Allowed—All fresh, raw nuts in moderation; nuts in the shell; blanched and home-roasted whole nuts
Avoid—Roasted, dry roasted, and/or salted nuts, especially peanuts
Fats and Oils
Allowed—Foods rich in monounsaturated fats, and in omega 3 and omega 6 fatty acids (flaxseed oil, pumpkin seed oil, soybean oil, extra-virgin olive oil, egg less mayonnaise, and olive oil)
Note: olive oil contains 70 to 85 percent-unsaturated oleic acid and 9 to 14 percent-unsaturated linoleic acid. In addition to its nutritional value (more than 85 percent unsaturated fatty acids), olive oil is often used to facilitate elimination of bile. For this purpose it is best taken in the morning on an empty stomach. Olive
oil is also used in cases of moderate arterial hypertension.
Avoid—Sour cream and other whole milk or cream-based dairy products; highly processed and chemically refined fats and oils (unsaturated as well as saturated); margarine or any type of mayonnaise; hydrogenated and partially hardened vegetable shortenings; foods high in both saturated fats and cholesterol, such as lard, lard-based shortenings, beef fat, beef fat–based shortening, and butter; coconut oil; palm kernel oil; foods high in saturated
fats, such as meat drippings Read package labels when choosing processed foods.
Remember that “vegetable oil” could mean coconut or palm oil, both high in saturated fat.
Note: remember which foods are dietary sources of saturated fats and cholesterol. As a rule of thumb, saturated fats and cholesterol are generally found in foods from animal sources, while polyunsaturated fats come from vegetable sources—coconut and palm oil are the exceptions.
Allowed—Combinations of grains and beans in various forms are the easiest way of getting balanced combinations of proteins and complex carbohydrates. Beans should be soaked overnight so that they will not require as much cooking. The best beans to work with are soybeans, garbanzo beans (chick peas), dried lentils, kidney beans, lima beans, and split peas. Beans form an even higher
quality protein when combined with grains such as brown rice, millet, and corn or sesame seeds. There are many other excellent vegetarian proteins. These include:
1. Raw, unsalted nuts: almonds, pignolias, Brazil nuts, or pecans (Ground meal or butters of these nuts are also excellent, but should be raw and unsalted at all times.)
3. Sesame seeds or meal (Protein-aids brand is best)
4. Green magma
5. Brewer’s yeast (I recommend brands that are calcium magnesium
6. Sunflower seeds or meal, raw, unsalted
8. Micro-algae (spirulina, chlorella, etc.)
If you are not presently leaning toward a vegetarian diet, avoid meat, eggs, and high-fat dairy products. Use some fish and poultry when you feel the urge.
Herbs, Spices, and Seasonings
Allowed—All herbs, especially cumin, sage, tarragon, thyme, coriander, garlic, onion, parsley, marjoram, mustard, cayenne pepper, salt-reduced soy sauce, pure sugar-free herb extracts Choose low-sodium seasonings such as lemon or lime juice, herbs, salt substitutes (check with medical adviser before using).
Use fresh ground black and white pepper. Both have a thermogenic effect.
Avoid—Salt; chemical imitation flavor; barbecue or high-sodium spices including soy sauce with any sugar, preservatives, artificial flavors, or colors added; high-sodium condiments such as ketchup, relish, soy sauce, or barbecue sauce; prepared frozen dinners; processed or salted meats, fish, and poultry; potato chips, pretzels, salted nuts, and salted, buttered popcorn; canned vegetables,
canned soups; and powdered bouillon
If you have high blood pressure, it is important to avoid hidden sodium in foods. Choose salt-free bakery goods, unsalted nuts, unsalted unbuttered popcorn, unsalted fresh or frozen vegetables, and homemade soups.
Allowed—Homemade soup (e.g., salt-free, vegetable), natural vegetable bouillon from a health-food store (Use arrowroot starch to thicken soups and as a replacement for cream.)
Avoid—Canned and creamed soups (thickened, commercial bouillon, fat stock)
Allowed—Carob powder, barley malt, or rice syrup (In Recipes use small amounts of maple syrup or honey.)
Avoid—Foods containing molasses, refined sugars (white, brown, turbinado), anything but 100 percent pure maple syrup, and dehydrated raw sugar cane juice, candy, syrups, high-fructose corn syrup, glucose, eating sweets between meals. Though sweeteners such as honey and maple syrup are acceptable in a natural food diet they are too high on the glycemic index and can create pancreatic stress, which may lead to yo-yo dieting.
When buying packaged foods, read the labels for information on sugar content. I cannot stress strongly enough the importance of avoiding too much concentrated sugar. Research has shown refined white sugar to be a source of food sensitivity, particularly low blood sugar (hypoglycemia), and elevation of triglyceride levels,
which could result in hypertension as well as a loss of minerals, including calcium from the body.
When discussing sugar, most people think of table sugar (sucrose), but there are many other types of refined sugar as well. Being familiar with all the other labels for sugar will be of help when you’re grocery shopping. They are glucose (dextrose), high fructose corn sweetener, maltose, and lactose. Limit sugary desserts.
Instead, top off your meal occasionally with fresh fruits, which both satisfy your desire for sweets and provide valuable nutrients. To reduce sugar intake from soft drinks, limit intake or dilute them with seltzer water. If you add sugar to foods such as coffee, teas, or cereal, add less each time; you may gradually eliminate it.
Allowed—Vegetables in season; all raw and not overcooked fresh or frozen vegetables; root vegetables; beans
Avoid—Canned vegetables and fried potatoes in any form
Allowed—Steamed, distilled water; osmotically filtered water; some bottled spring waters
Avoid—Tap water, especially if fluoridated (If not fluoridated, boil before using and run through a water filtration unit.)
Water is as important as any essential nutrient. Water is especially valuable for body detoxification and weight management because it can:
1. Suppress the appetite naturally and help the body metabolize stored fat. By drinking water and correcting fluid retention, more fat is used as fuel. This is because the liver is free to metabolize fat at top speed.
2. Increase kidney function. When the kidneys don’t work to capacity, some of their load is dumped on the liver, forcing it to metabolize less fat.
3. Help to wash out by-products of metabolism.
4. Prevent accumulation of body (and drug) toxins.
5. Help in maintaining all normal body functions, such as temperature control and electrolyte balance, and prevent constipation. Ample water is also important in preventing sagging skin during fat loss.
6. Keep the skin healthy. If the body can’t get rid of the byproducts from metabolizing stored body fat via kidney excretion, the skin is called upon to help excrete these byproducts. People often overlook the role of the skin in
excreting toxins and the role of water in having healthy skin.
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