If fat loss and improving body composition are your goals, take this list with you to the grocery store each and every time you do your shopping. Better yet, keep an extra copy in your car and/or purse/wallet, post it on your fridge, etc. Pick foods from the following catergories (notice how most of these can be found in the perimeter of the store...makes shopping a cinch):
FatsOILS&SPRAYS: canola oil/spray, enova oil, fish oil capsules, flaxseed oil, "I Can't Believe It's Not Butter" spray, extra virgin olive oil/spray
VEGETABLES: avocados
NUTS: almonds, cashews, macadamias, pecans, soy nuts, walnuts
SEEDS: pumpkin, sunflower, flax
ProteinsFISH: anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, wild salmon, sardines, swordfish, tuna, sushi
SHELLFISH: clams/mussels, crab, lobster, oysters, shrimp/prawns
POULTRY: skinless chicken, ground turkey (extra lean), turkey breast
MEAT: buffalo, filet mignon, flank steak, ground beef (>93% lean), ham (96% fat free), London broil, pork loin (lean), top/bottom round, venison
LEGUMES: black beans, soybeans (edamame), black bean chili & soup
DAIRY PRODUCTS: cheeses (less than 2% fat), egg beaters, egg whites, milk (skim, fat free), yogurt (low fat, low sugar)
PROTEIN POWDER: I like Champion Nutrition, Beverly International, and EAS brands.
CarbohydratesBREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)
CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)
STARCHES: brown rice, whole wheat pasta
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach, "broccolini"
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup
FRUIT: all fresh fruits
All of the foods listed above are jam packed with healthy nutrients for fueling an active lifestyle. Furthermore, almost all of them have a high THERMIC EFFECT OF FEEDING, meaning the body will expend a great deal of energy simply digesting and absorbing these foods. If you eat foods with a high TEF, you can easily burn up a couple hundred more calories each week than you would eating foods with a low TEF...it's like adding in another calorie burning workout without acutally having to do anything!
Eating the vast majority of your calories from the list above, while also adhering to a fat loss caloric intake of about 10-12 calories/pound of your current body weight, CONSISTENTLY is a sure fire way to meet your fat loss and body composition goals. Add in a rigorous fat loss training regimen such as the one performed by clients at
FORCE FITNESS & PERFORMANCE CINCINNATI, OH, and you''ll reach your goals even faster.
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Fats
OILS&SPRAYS: canola oil/spray, enova oil, fish oil capsules, flaxseed oil, "I Can't Believe It's Not Butter" spray, extra virgin olive oil/spray
VEGETABLES: avocados
NUTS: almonds, cashews, macadamias, pecans, soy nuts, walnuts
SEEDS: pumpkin, sunflower, flax
Proteins
FISH: anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, wild salmon, sardines, swordfish, tuna, sushi
SHELLFISH: clams/mussels, crab, lobster, oysters, shrimp/prawns
POULTRY: skinless chicken, ground turkey (extra lean), turkey breast
MEAT: buffalo, filet mignon, flank steak, ground beef (>93% lean), ham (96% fat free), London broil, pork loin (lean), top/bottom round, venison
LEGUMES: black beans, soybeans (edamame), black bean chili & soup
DAIRY PRODUCTS: cheeses (less than 2% fat), egg beaters, egg whites, milk (skim, fat free), yogurt (low fat, low sugar)
PROTEIN POWDER: I like Champion Nutrition, Beverly International, and EAS brands.
Carbohydrates
BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)
CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)
STARCHES: brown rice, whole wheat pasta
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach, "broccolini"
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup
FRUIT: all fresh fruits
All of the foods listed above are jam packed with healthy nutrients for fueling an active lifestyle. Furthermore, almost all of them have a high THERMIC EFFECT OF FEEDING, meaning the body will expend a great deal of energy simply digesting and absorbing these foods. If you eat foods with a high TEF, you can easily burn up a couple hundred more calories each week than you would eating foods with a low TEF...it's like adding in another calorie burning workout without acutally having to do anything!
Eating the vast majority of your calories from the list above, while also adhering to a fat loss caloric intake of about 10-12 calories/pound of your current body weight, CONSISTENTLY is a sure fire way to meet your fat loss and body composition goals. Add in a rigorous fat loss training regimen such as the one performed by clients atFORCE FITNESS & PERFORMANCE CINCINNATI, OH, and you''ll reach your goals even faster.