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Middle Eastern Food

IDENTIFY THE MEALS TO LOSE WEIGHT

IDENTIFY THE MEALS TO LOSE WEIGHT

There are three energy nutrient groups which contain calories. These groups are PROTEIN, CARBOHYDRATE, and FAT. In order to keep your blood sugar stable and create a Fat Burning effect, all three of these nutrients should be eaten at each meal.

When building your meal, choose your protein first. Some protein sources naturally contain enough fat so that all you will need for a complete meal is to add a carbohydrate.  However lean proteins, which include most white meats and fish, will need to be combined with a food from the Carbohydrate List and one from the Fat List in order to keep your meal ratios in balance.

Salmon, even though it is a fish, is an example of a nonwhite, non-lean protein which includes fat.  It is healthy fat, but when eating Salmon all you need to add is a serving of carbohydrate to your meal to make it complete.  All beef, which is a non-white meat, contains both protein and fat. Higher quality foods yield the best results.  “High quality” carbohydrates, fats and proteins encourage your body to burn fat. Low quality foods encourage fat storage.

Breakfast

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FOOD LIST

PROTEINS

HIGHEST QUALITY PROTEINS

  • Chicken Breast (no skin)

  • Chicken Breast (Boar’s Head Low Sodium)

  • Ground Turkey Breast (99% Fat Free)

  • Tilapia

  • Halibut

  • Egg Whites

  • Shrimp (boiled, raw or steamed)

  • Tuna Steak

  • Tuna Albacore (packed in water)

  • Most any White Fish or Seafood

  • Cottage Cheese (Non-Fat or Low Fat)

  • Greek Yogurt (Plain, Non-Fat)

  • Paleo Friendly Protein Powder

  • Egg White Protein Powder

  • Salmon*

MEDIUM QUALITY PROTEINS

  • Beef Round Tip*

  • Ground Beef (Extra-Lean)*

  • Roast Beef*

  • Most Cheeses*

  • Sushi: Eel with Rice**

  • Sushi: Salmon with Rice**

  • Whey Protein Powder

  • Tuna (canned, packed in oil)*

  • Milk (Non-Fat, Low Fat, Whole*)

  • Yogurt, Plain  (Non-Fat, Low-Fat, Whole*)

Vegetarian (All Medium Quality):

  • Soy Milk, Harvest Burger, Soy Protein Powder, Yves Burger, Yves just like Ground, Boca Burger, Harvest Burger, Soy Slices, Yves Chili Dogs

Woman Cooking in Kitchen

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LOW QUALITY PROTEINS

  • Packaged Sandwich Meats

  • Pork Bacon

  • Ham & Pork, Roast & Butts

  • Canned Meats

  • Pork Sausage

* Protein choices that include Fat – Only add a carbohydrate to your meal with these choices.

** Sushi: Includes Protein, Fat & Carbohydrate

Tip: 3 oz. of protein (roughly the size of a deck of cards) is equal to approximately 20g of Protein, or 80 calories.

CARBOHYDRATES

HIGHEST QUALITY CARBOHYDRATES

  • Breads: Sprouted Ezekiel Brand, Hemp Bread

  • Brown Rice

  • Barley

  • Bulger

  • Oatmeal

  • Quinoa

  • Beans/Legumes—Fresh or Dried

  • Sweet Potatoes/Yams

  • Tortillas (Corn, Whole Wheat/Low Carb)

Vegetables: (Fresh or Frozen)

  • Asparagus, Broccoli, Cabbage, Celery, Eggplant, Spinach, Garden Salad Greens, Tomatoes, Onions, Peppers, Radish, Cauliflower, Cucumber, Greens(Collards, Mustard, Turnip), Green Beans, Peas, Pumpkin, Squash, Artichokes, Brussel Sprouts, Okra

Fruits

  • Apples, Apricots, Blackberries, Blueberries, Cantaloupe, Cherries, Figs, Grapes, Honeydew Melon, Kiwi, Mango, Nectarine, Orange, Papaya, Peach, Pear, Pineapple, Strawberries, Watermelon 

Chicken Dish

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MEDIUM QUALITY CARBOHYDRATES

  • Breads: Whole Wheat, Bagel, 7-Grain, Corn, Pita, Wheat, Rye, Wheat Bun

  • Cereals: Most Cold Cereals

  • Pasta: Whole Wheat

  • Fruits: Banana, Fruit Juices, Dried Fruits, Most Canned Fruits

  • Vegetables: Most Canned Vegetables (pick low-sodium or organic when available), Vegetable Juice, Tomato Paste

LOW QUALITY CARBOHYDRATES

  • White Bread

  • White Rice

  • Tortilla Chips

  • Pretzels

  • Pasta, Cereals & Crackers made with refined (white) flour

  • White or refined sugar

  • Ice Cream (Non Fat & Low Fat)

  • Candy

  • Potato Chips

  • Flour Tortillas

  • Sodas

Pre-packaged &/or processed foods containing refined sugar, refined flour, hidden sugars such as corn starch, high fructose corn syrup, dextrose, maltose, and other additives and preservatives.

Water Purifier & Glass

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FATS

HIGHEST QUALITY FATS

  • Avocado

  • Almonds, Raw

  • Almond Butter

  • Coconut Oil

  • Guacamole

  • Flax Seeds

  • Flax Seed Oil

  • Macadamia Nuts

  • Natural Nut Butters

  • Olive Oil

  • Sunflower Seed

  • Sesame Butter

  • Sesame Oil

  • Walnuts

  • Fish Oil (such as the Fat in Salmon)

 

MEDIUM QUALITY FATS

 

  • Butter

  • Canola Oil

  • Mayonnaise

  • Egg Yolk

  • Olives

  • Vegetable Oil

  • Sour Cream

  • Cheese

LOW QUALITY FATS

 

  • Margarine

  • Prepared Salad Dressings

  • Processed Cheese Food

  • Hydrogenated Oils

  • Hydrogenated (processed) Nut Butters

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