Weight Loss

Make A Commitment. Really make it! Be strict and strong and success will be around the corner. 

Put In The Effort. Yes, to be successful you will have to eat certain foods and avoid others. Remember why you started this journey, stay focused, stay strong. You can do it! 

Vegetables

  • Artichokes
  • Arugula
  • Bamboo shoots
  • Bean sprouts
  • Beans (string, yellow)
  • Beet greens
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Capers
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chayote (vegetable pearl)
  • Chicory
  • Collards
  • Cucumber (including pickles)
  • Dandelion
  • Endive
  • Escarole
  • Fennel
  • Garlic
  • Ginger root
  • Herbs (cilantro, basil, mint, sage, oregano, parsley, rosemary, thyme, etc.)  Jicama
  • Kale
  • Kohlrabi
  • Lettuce, including romaine, Boston, and all red and green lettuces
  • Mushrooms
  • Mustard greens
  • Olives
  • Onions, shallots, scallions, and chives
  • Peppers (hot including jalapenos)
  • Peppers (sweet bell, all colors)
  • Purslane
  • Radicchio
  • Radishes (including daikon)
  • Spinach
  • Sugar snap peas
  • Snow peas 
  • Summer squash (patty pan, yellow crookneck, zucchini)
  • Turnip greens
  • Water chestnuts.
  • Watercress

Dairy

  • Kefir
  • Plain Yogurt
  • Feta Cheese

Legumes

  • Alfalfa Asparagus bean
  • Asparagus pea
  • Baby lima bean
  • Black bean
  • Black-eyed pea
  • Black turtle bean
  • Boston bean
  • Boston navy bean
  • Broad bean
  • Cannellini bean
  • Chickpeas
  • Chili bean
  • Cranberry bean
  • Dwarf bean
  • Egyptian bean
  • Egyptian white broad bean
  • English bean
  • Fava bean
  • Fava coceira
  • Field pea
  • French green bean
  • Great northern bean
  • Green bean
  • Green and yellow peas
  • Kidney bean
  • Lentils
  • Lespedeza
  • Licorice
  • Lima bean
  • Madagascar bean
  • Mexican black bean
  • Mexican red bean
  • Molasses face bean
  • Mung bean
  • Mung pea
  • Mungo bean
  • Navy bean
  • Pea bean
  • Peanut
  • Peruvian bean
  • Pinto bean
  • Red bean
  • Red clover
  • Red eye bean
  • Red kidney bean
  • Rice bean
  • Runner bean
  • Scarlet runner bean
  • Small red bean
  • Snow pea
  • Southern pea
  • Sugar snap pea
  • Soybean
  • Wax bean
  • White kidney bean 

Oils

  •  Avocado oil
  • Coconut Oil (cold pressed)
  •  Flaxseed oil (do not heat)
  •  Grapeseed oil
  •  Hempseed oil (do not heat)
  •  Macadamia oil
  •  Olive oil ( extra-virgin only, preferable unfiltered and cold pressed)  
  • Sesame oil(both plain and Asian roasted)
  •  Tahini (sesame seed paste), in small amounts only
  •  Walnut oil (do not heat) 

Nuts

  • Almonds
  • Brazil nuts
  • Cocoa beans or chocolate with greater than 70% cocoa
  • Coconut, dried or fresh, unsweetened only (very high in calories)
  • Flaxseeds
  • Hazelnuts
  • Hemp seeds or powder
  • Macadamias
  • Peanut butter and other nut-butters
  • Peanuts (unless you are cooking with them, use only roasted peanuts)
  • Pecans
  • Pepitas
  • Pine Nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Walnuts

Fruits

All fruits are good in moderation

Meat

Keep it lean, grass fed, organic if possible

Poultry

Lean, cage free and organic if possible

Seafood

Wild caught

 


Foods to eat in moderation

  • Yams
  • Yucca
  • Brown Rice
  • Oats
  • Quinoa
  • Gords (i.e. Pumpkins, Squash)
  • Russet Potatoes
  • Sweet Potatoes
  • Kamut
  • Sorghum
  • Wild Rice 

Foods To Avoid

  •  Alcohol in a mixed drink, white or rose wine, beer, malt liquors 
  •  Fruit juice 
  •  corn syrup, and other sweeteners 
  •  Jam, jellies, preserves, condiments made with sugar 
  •  Jell-O-O (including sugar-free Jell-O) 
  •  Soft drinks, including sugar-free and diet brands) 
  • Cookies 
  • Crackers 
  • Deep fried foods 
  • French fries 
  • Low-fat processed foods 
  • Muffins 
  • Pastry 
  • Bagels 
  • Pretzels 
  • Pizza 
  • Rolls 
  • Tortillas (flour or corn)
  • “No added sugar” foods 
  • Artificial sweeteners 
  • Candy 
  • Flour 
  • Frozen Yogurt 
  • Ice cream 
  • Mayo 
  • Milk 
  • Pasta 
  • Ranch dressing 
  • Rice (including white basmati) 
  • Rice milk 
  • Saltines 
  • Sugar 
  • White bread 
  • Blended coffee drinks 
  • Bread (including flat bread, pita, and whole wheat, whole grain, and sprouted grain products) 
  • Breaded food-any kind 
  • Buns 
  • Cereals (hot and cold)
  • Chips