Your Grocery List
It seems that almost daily clients are asking what to eat in order to lose weight while on an exercise program. Well, there are endless factors that will affect that answer! Likes and dislikes, intolerances, allergies, food choices based on ethical reasons, etc, etc, etc. I’ve compiled some great information that might help you to write this week’s grocery list.
The low carbohydrate diet argument comes up more than I care to discuss! Extreme low carb diets are unnecessary and are ineffective when trying to achieve and maintain long-term goals. The low carb diet is deceptive as the initial weight loss comes from water weight and is short term. This diet can cause weakness and fatigue, which is not effective when attempting crazy BOSU exercises with your trainer (just sayin’..). The low carb diet requires a reduction in fruits and vegetables, which in turn may cause deficiencies in essential vitamins, nutrients and fiber..need I say more?? Research has shown that low to moderate carb and high protein diets are a definite advantage for goals of fat loss. Creating a calorie deficit is the key to a successful weight loss diet plan. The calorie deficit is created when the amount of food energy (calories) that is taken in is less than the total calories used. This key, combined with a varied selection of healthy foods that you enjoy in moderation, will help you stick to your program without “falling off the wagon”.
The following are lists of foods that will help get you leaner and healthier…
Natural Starchy Carbohydrates and Whole Grains
1) Oatmeal (old fashioned/steel cut)
2) Yams
3) Brown Rice (basmati is goood!)
4) Sweet potatoes (similar to the yam..but different)
5) Multi grain cereals
6) White potatoes
7) 100% whole wheat bread
8) 100% whole wheat pasta
9) Beans
Vegetables
1) Broccoli
2) Asparagus
3) Spinach
4) Salad Greens
5) Tomatoes
6) Peppers (green, red or yellow)
7) Onions
8) Mushrooms
9) Cucumbers
10)Zucchini
Lean Proteins
1) Egg whites (whole eggs in limited amounts)
2) Whey or Casein protein (protein powders)
3) Chicken breast
4) Salmon
5) Turkey breast
6) Grass fed beef (top round or flank steak)
7) Lean ground turkey
8) Bison or Buffalo (game meats)
9) Trout
Fruits
1) Grapefruit
2) Apples
3) Blueberries
4) Cantaloupe
5) Oranges
6) Bananas
7) Peaches
8) Grapes
9) Strawberries
10)Pineapple
*IMPORTANT..Do not forget to include healthy fats such as walnuts, almonds, extra virgin olive oil, flaxseed and avocado. Also be sure to include dairy in your diet such as skim milk, low and non-fat yogurt low and non-fat cottage cheese and cheeses.
A healthy diet combined with regular exercise is a recipe for weight loss success, but be sure to give yourself a couple of meals a week to eat what you want ..Practicing moderation, of course!! And remember…
“Bad habits are easy to form and hard to live with and good habits are hard to form and easy to live with.”-Jim Roberts, motivational speaker.
Your friend and trainer,
Amy
Star Fitness
p.s.- Sorry for the long absence. Star Fitness Blog is back in publication by popular demand..and better than ever!! Stay tuned for more fun exercise and lifestyle tips.
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Tags: calorie deficit, habits, healthy diet, healthy fats, Low Carbohydrate
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