Decision been made, now it's time to plan a strategy.It is truly said that we are what we eat.First i will list down what to ditch so that we kick out the bad guys out of the game.This is a cheat sheet from my planner.
Don't eat ❌
white sugar
white rice
white pasta/spaghetti
white flour
all purpose flour
fast foods
fizzy drinks/sodas
chips
cookies
candies
bakery items
canned/processed food
At this point it looks like there's nothing left to eat but now i will list down what to eat which is a longer list ,hang on.
Eat ✅
Grains
oats(rolled/steel cut both)
brown rice
quinoa
buckwheat
barley
whole wheat (in moderation)
Legumes
lentils
black beans
red kidney beans
peas
chickpeas
Note;legumes are also a good source of proteins.
Oils
Extra virgin olive oil (best to dress salads;caution>don't use for cooking)
coconut oil
avocado oil
Pure desi ghee (best if homemade)
Proteins
eggs (preferably free range)
chicken(preferably free range)
fish (salmon is a favorite because it contains healthy omega 3,6fats, tuna and snapper also comes handy)
Leafy greens
spinach
kale
lettuce
swiss chard
Cruciferous veggies
cauliflower
cabbage
broccli
brussel sprouts
asparagus
bok choy
More veggies
zucchini
radish
turnip
okra
tomatoes
cucumbers
green beans
bell peppers
mushrooms
celery
eggplant
beet root
carrots
pumpkin
sweet potato
corns
peas
onion
garlic
ginger
I know i could simply write veggies ,one word but i listed it to remind myself and everyone that there is so much to eat after we have ditched our cookies and chips and donuts.
Tip; vegetables that grow underground are high in starch and must be eaten in moderation, leafy greens and cruciferous veggies are our friends;intake per day should be aimed between 2-4cups.
Caution; cruciferous veggies are contraindicated for people dealing with thyroid (hypothyroidism)
Fruits
1-2 portions/day
apple
banana
oranges
pineapple
kiwi
grapes
peaches
plums
strawberry
raspberry
blueberry
blackberry
avocado
watermelon
cantaloupe
pear
papaya
mango
grapefruit
pomegranate
fig
passion fruit
dragon fruit
black currant
coconut
lychee
guava
lime
cherry
dates
Tip:Always eat fruits with high glycemic index (e.g banana,mango) in the morning.Consume fruits in moderation because while losing weight sugar intake in every form must be considered.citrus, berries and kiwi are low glycemic ones.
Dried fruits
Dried apricots
Dried cranberries
Dried goji berries
Dried figs
Dried prunes
Raisins
Note; during the process of drying the fruits get dehydrated and sugar content increases so always use in moderation.
Nuts & seeds
almonds
walnuts
pecans
pistachio
cashew
brazil nuts
peanuts
hazelnuts
macadamia
pine nuts
pumpkin seeds
sunflower seeds
chia seeds
flaxseeds
sesame seeds
hemp seeds
Tip; Many of these are rich in micronutrients,make a habit to sprinkle and enjoy the crunch.
Dairy
milk
yogurt
goat cheese
feta
Note; Always use full fat,not the low fat stuff.
Plant based milks
Coconut milk
Almond milk
Note; Always use unsweetened organic ones.
Nut butters
Almond butter
Peanut butter
Cashew butter
*preferably homemade(to avoid unnecessary sugars and oils in the market available ones)
Dips &dressings
Hummus
Tahini
Balsamic vinaigrette
Sugar & salt
sea salt
pink himalayan salt
stevia(best choice;it is a natural herb,not an artificial sweetner)
raw organic honey,jaggery(acceptable choices)
Spices & herbs
cayenne pepper
turmeric
paprika
cumin
coriander
parsley
cinnamon
peppers
oregano
thyme
rosemary
mint
garam masala
basil
Cilantro
Note; many spices have natural medicinal, antibacterial,antimicrobial and healing properties,so go ahead spice up your meals!
Don't eat ❌
white sugar
white rice
white pasta/spaghetti
white flour
all purpose flour
fast foods
fizzy drinks/sodas
chips
cookies
candies
bakery items
canned/processed food
At this point it looks like there's nothing left to eat but now i will list down what to eat which is a longer list ,hang on.
Eat ✅
Grains
oats(rolled/steel cut both)
brown rice
quinoa
buckwheat
barley
whole wheat (in moderation)
Legumes
lentils
black beans
red kidney beans
peas
chickpeas
Note;legumes are also a good source of proteins.
Oils
Extra virgin olive oil (best to dress salads;caution>don't use for cooking)
coconut oil
avocado oil
Pure desi ghee (best if homemade)
Proteins
eggs (preferably free range)
chicken(preferably free range)
fish (salmon is a favorite because it contains healthy omega 3,6fats, tuna and snapper also comes handy)
Leafy greens
spinach
kale
lettuce
swiss chard
Cruciferous veggies
cauliflower
cabbage
broccli
brussel sprouts
asparagus
bok choy
More veggies
zucchini
radish
turnip
okra
tomatoes
cucumbers
green beans
bell peppers
mushrooms
celery
eggplant
beet root
carrots
pumpkin
sweet potato
corns
peas
onion
garlic
ginger
I know i could simply write veggies ,one word but i listed it to remind myself and everyone that there is so much to eat after we have ditched our cookies and chips and donuts.
Tip; vegetables that grow underground are high in starch and must be eaten in moderation, leafy greens and cruciferous veggies are our friends;intake per day should be aimed between 2-4cups.
Caution; cruciferous veggies are contraindicated for people dealing with thyroid (hypothyroidism)
Fruits
1-2 portions/day
apple
banana
oranges
pineapple
kiwi
grapes
peaches
plums
strawberry
raspberry
blueberry
blackberry
avocado
watermelon
cantaloupe
pear
papaya
mango
grapefruit
pomegranate
fig
passion fruit
dragon fruit
black currant
coconut
lychee
guava
lime
cherry
dates
Tip:Always eat fruits with high glycemic index (e.g banana,mango) in the morning.Consume fruits in moderation because while losing weight sugar intake in every form must be considered.citrus, berries and kiwi are low glycemic ones.
Dried fruits
Dried apricots
Dried cranberries
Dried goji berries
Dried figs
Dried prunes
Raisins
Note; during the process of drying the fruits get dehydrated and sugar content increases so always use in moderation.
Nuts & seeds
almonds
walnuts
pecans
pistachio
cashew
brazil nuts
peanuts
hazelnuts
macadamia
pine nuts
pumpkin seeds
sunflower seeds
chia seeds
flaxseeds
sesame seeds
hemp seeds
Tip; Many of these are rich in micronutrients,make a habit to sprinkle and enjoy the crunch.
Dairy
milk
yogurt
goat cheese
feta
Note; Always use full fat,not the low fat stuff.
Plant based milks
Coconut milk
Almond milk
Note; Always use unsweetened organic ones.
Nut butters
Almond butter
Peanut butter
Cashew butter
*preferably homemade(to avoid unnecessary sugars and oils in the market available ones)
Dips &dressings
Hummus
Tahini
Balsamic vinaigrette
Sugar & salt
sea salt
pink himalayan salt
stevia(best choice;it is a natural herb,not an artificial sweetner)
raw organic honey,jaggery(acceptable choices)
Spices & herbs
cayenne pepper
turmeric
paprika
cumin
coriander
parsley
cinnamon
peppers
oregano
thyme
rosemary
mint
garam masala
basil
Cilantro
Note; many spices have natural medicinal, antibacterial,antimicrobial and healing properties,so go ahead spice up your meals!
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