In the last post I summarized one of the last chapters about doing what works best for you or eating based on your activity level and what foods you know work well for you. In today’s post I will share with you the author’s fat loss foods chart.
Some of you may already know the differences between protein foods, fat based foods and foods that are mostly starch but if you don’t this should help you know the differences. For example, beans have protein in them but are considered a starch. Nuts are not considered protein sources, they’re mostly fat. Proteins are foods that are more protein than anything else (the same goes for fat and starch rich foods).
According to the authors in this book, green foods are rich in protein, fiber and water and are the best at stabilizing hunger, energy and cravings for the majority of people. They contain the fewest calories yet fill us up quickly making us less likely to eat more of the wrong foods later. They can be eaten in unlimited quantities by most people because they are so satiating and so low in calories
GREEN (eat unlimited)
Protein: chicken, turkey, wild fowl, game meats, most fish, bison, lean ground beef, shellfish, lean cuts of pork, egg whites and protein powders
Non starchy high fiber veggies: kale, collards, brussels sprouts, broccoli, cabbage, cauliflower, spinach, lettuce, salad greens, tomato, jicama, asparagus, green beans, cucumber, celery, peppers, carrots, radish, zucchini, squashes, pumpkin
High-water, low-sugar fruits: berries, apples, pears, citrus fruits
Yellow foods list includes foods that have a varied impact from person to person. For some these foods balance hunger-energy-cravings and aid fat loss. For others the very same foods will not balance hunger energy cravings and may lead to fat gain. It is with these foods that people will have to do most of their detective work.
YELLOW (eat to tolerance)
Fatty meats: lamb, fatty cuts of beef, fatty cuts of pork, fatty fish like salmon
Vegetable fats: avocado, olives, olive oil, coconut oil, vegetable oils, nuts and seeds, peanuts
Lower-fiber, high sugar fruits: banana, melons, cherries, pineapples, mango, kiwi
Starchy low fiber veggies: potatoes, corn, peas, sweet potatoes
Wet starches: potatoes, corn, peas, sweet potatoes, rice, quinoa, oats, cream of rice, beans and legumes
Dairy foods: milk, yogurt, butter, cheese
Foods listed as red foods have a negative impact on hunger-energy-cravings either decreasing fullness at the meal or making overeating at that meal or future meals more likely. These foods have the MOST potential to cause fat gain. These foods have high calorie density (small portion of it has a lot of calories in it). For example it is easy to overeat a bowl of pasta or ice cream. These foods can also disrupt blood sugar levels in susceptible people, leading to snacking and binging on less desirable foods later.
RED (eat rarely if ever)
Dry starches: pasta, bread, crackers, pretzels, chips, rice cakes, cereals
Junk foods: cookies, cakes, candy, sweets, soda etc
Most people are getting most of their calories from wheat and dairy. So if you are one of these people, see what happens when you eliminate these foods or dramatically reduce them. Make more of an effort to eat high protein and high fiber foods. You might find that it will help to improve your metabolism and improve you ability to lose weight. But remember, WE ARE ALL DIFFERENT, so you must figure out what works best for you. The fat loss game is a process and it takes time. It is so important that you find out what works best for you. I always tell people to keep it simple and I think that this book does a great job of showing people how eating this way can make your life a lot easier.
Want more help? Contact me firstname.lastname@example.org and I’ll work with you to figure out what works best for you 🙂