The following foods are the things that you should incorporate to your diet in order to speed up your weight loss results. Trust me, your diet is the responsible for 80% of the results you are going to get, so you’d better follow these tips and give them a try.
Milk, Yogurt, and Milk Alternatives
3 portions per day
1 portion of milk = 1 cup
1 portion of yogurt = ¾ cup
Yogurt, plain, 1% or 0% fat
Milk, 1% or 0% fat
Substitute soy or almond milk, as desired
Like milk, yogurt is an excellent source of protein, but dairy products are generally very high in saturated fats. Adults should choose low-fat or zero-fat dairy products. It is so much healthier for you to drink 1% or skim milk and eat yogurt that is 1% or 0% fat rather than the higher-fat alternatives. If what you are looking for is a step by step guide then you should take a look at this review at www.putnamhospital.org of one of the most highly rated system in the market.
The reason plain yogurt is so important is that the yogurt sold with added fruit is mainly sugar.
For example, a popular low-fat yogurt cup with added fruit sold at a coffee chain has 18 grams of sugar. This equates to 4.5 teaspoons of sugar.
I highly recommend that you buy plain, 0%, or 1% yogurt and add your own handful of fruit for flavor.
Plain yogurt is ideal for a snack. If you’re not keen on its slightly sour taste, mix some fresh fruit and/or almonds into it, or sprinkle some cinnamon on it. You may think you’re doing yourself a favor when you opt for yogurt with fruit already added, but these products are usually made with syrup, jelly, and/or artificial sweeteners. (More on this in chapter 5, on sugar.)
Choose Low or Zero-fat Dairy Products
You might explore soymilk and almond milk for nutritional variety and, for those with a lactose intolerance, as an alternative to milk.
Your three daily dairy portions can be any mix of milk, yogurt, and alternatives. Also, remember to count the milk you put in your coffee or tea, or in your cereal. Similarly, on days when you have cheese, you’ll need to remember to cut your milk and milk alternatives down to just two portions.
Cheese – Use Caution
- 3 portions per week
- 1 portion = 1.5oz (42.5g)
- If choosing low-fat cheese, be cautious
- Count cheese included in other dishes
Although we have all grown up thinking that cheese is a healthy food, cheese is very high in saturated fats. While some weight loss programs call for no dairy products at all, the Health First program allows you to have cheese, but limited to three portions per week.
Exercise caution with low-fat cheese.
Don’t be tempted to eat much more than an allowable portion just because it is low fat.
Be conscientious in keeping track of how much cheese you’re eating, as it is extremely easy to exceed your weekly limit. Cheese is often added to sandwiches, pasta, and salads, where even small amounts can add up quickly. Always include in your weekly count the cheese in cheeseburgers, subs, quiches, and omelets, and on pizzas, and anything au gratin or with cream cheese. As with meat, you must remind yourself every day of your remaining weekly cheese budget allowance.
Remember, a day with a full cheese portion should be a day with one fewer milk and milk alternative.
Eggs – Any Way You Like ’em!
- 4 whole eggs per week
- Count eggs in dishes and baked goods
Eggs are a great source of protein. They also contain cholesterol, which is why we were urged for years to significantly limit our consumption of them. However, after many years of studies, it has been found that saturated fats, not cholesterol, are the main culprit in elevating our blood cholesterol.
So the bottom line on eggs? With the proper weight loss program, you can safely have four whole eggs per week. However, if you already have high cholesterol, high blood pressure, or heart disease, check with your doctor first before following this recommendation.
At home, prepare eggs any way you like, but be mindful of added fat. When frying, use just a tiny amount of heart-healthy oil. Avoid egg salad with lots of mayonnaise, which is often the way it is served in restaurants. If you must have mayonnaise, choose the low-fat kind and use it sparingly.
Remember that baked goods contain eggs, as do custards and many cream dishes. You should be avoiding these saturated fatty foods while you’re trying to lose weight. Keep in mind that these foods often contain lots of sugar as well.
One other word of caution: Restaurant omelets can be made with four eggs, which is your whole week’s portion of eggs! When ordering an omelet at a restaurant, specify how many eggs you wish it to be made from and ask to have the cooking oil used sparingly. While you’re at it, ask to have it without cheese and ask for extra sautéed vegetables instead.