Tags
Related Posts
Share This
Lose weight menu
Would you like to lose 10, 20, 30 lb?
Here is how:
Follow our lose weight menu:
1. Start with lean protein.
Try to consume at least 16 oz of lean protein daily. Break it down to 3 main meals ( 4oz per serving) and 2 snacks ( about 2 oz per serving). As lean protein you may eat eggs, ish, chicken and lean beef. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. Limit red meat—and avoid processed meat. Research suggests that people who eat even modest amounts of red meat have a higher risk of developing colon cancer, heart disease, and diabetes, and a higher risk of dying from heart disease, cancer, or any cause. There’s also substantial evidence that replacing red meat with fish, poultry, beans, or nuts, could help prevent heart disease and diabetes—and could lower the risk of early death. So make red meat (beef, pork, lamb) only an occasional part of your diet—no more than two 3-ounce servings a week—if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s linked even more strongly to cancer, heart disease, and diabetes risk. Try these healthy protein recipes for nuts and tofu, fish and chicken.
Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.
2. Add vegetables
Recommended vegetables:
Asparagus
Cabbage
Avocado (actually a fruit)
Fennel
Beet greens
Green and red cabbage
Bok Choy
Kale
Broccoli
Kohlrabi
Brussel sprouts
Lettuce: romaine, red leaf, green leaf
Cauliflower
Mustard greens
Celery
Onions
Chicory
Parsley
Chinese cabbage
Peppers: red, green, yellow and hot
Chives
Tomatoes
Collard greens
Turnips
Cucumbers
Spinach
Dandelion greens
Zucchini
Vegetables to avoid:
Beets
Jicima
Carrots
Winter Squashes
Eggplant
Potatoes
3. Add olive oil
4. Add cheese
What about fruits?
Bread?
Sorry. Have to cut it.
