This series is very important like all the last 3 for weight loss and fat loss.

This weight loss and fat loss series introduces you to the food that must be consumed, and also those food items which should be deleted from your shopping cart.

Welcome to the new era of Nutrition:

Food- Essential:

These food items belongs to the category that has high nutrient value. The nutrition obtained from the food cannot be generated in the human body on its own. It is always great to pick a good lot of veggies when you plan for weight loss and fat loss.

Veggies and fruits play a great role in providing maximum amount of vitamins and minerals to the body. They are also a good source of essential fatty acids, antioxidants. The fruits and veggies have anti-inflammatory properties.

The best part of veggies and fruits is that they keep you full for longer and always constitute healthy calorie consumption. This allows you to lose weight and fat faster.

You must remember that our body needs 80% proper nutrition in order to show results, after we sweat out hard during our 20% of daily workouts.

Always make sure that your plate is half filled with veggies and fruits rather than carbohydrates.

You can also use these to snack. Carrots, celery, and berries of all kinds can be your great snacks.

Vegetables: These are low in calories and high in vitamins and minerals.

1. Kale
2. Collard Greens
3. Bok Choy
4. Arugula
5. Spinach
6. Chard
7. Broccoli
8. Brussels Sprout
9. Garlic
10. Mushroom
11. Asparagus
12. Squash
13. Cabbage
14. Lettuce
15. Tomato
16. Cauliflower
17. Radish
18. Bell Pepper
19. Onion
20. Carrot
21. Cucumber
22. Sweet Potato
23. Yam
24. Beet
25. Potato

Fruits: Fruits are also a good source of vitamins, minerals and fiber. Fruits listed in orange colour are good source of fiber.

1. Avocado
2. All berries
3. Coconut
4. Cherry
5. Apple
6. Banana
7. Orange
8. Pomegranate
9. Lemon/Lime
10. Guava
11. Kiwi
12. Pear
13. Mango
14. Peach
15. Cantaloupe
16. Pineapple
17. Plum
18. Grapes
19. Watermelon

Note: The feeling of satisfaction is high when you consume veggies and fruits. Your body gets all the essential nutrients to function normally and does not crave for bad food.

Other Essential Food: These are also required for the supply of carbohydrate, fats and protein to the body.

Meat, Eggs and Sea food [Major Protein Sources]:

Below mentioned food items from 1-8 are also a good source of omega-3 in addition to vitamins, minerals and protein.

The rest are good sources of vitamins, mineral and protein.

1. Salmon
2. Eggs 
3. Liver 
4. Beef
5. Mackerel
6. Trout
7. Sardines
8. Anchovies
9. Bison
10. Oysters
11. Clams
12. Chicken
13. Venison
14. Pork
15. Turkey
16. Lamb
17. Tuna   [good source of omega-3]
18. Crab
19. Lobster
20. Shrimp   [good source of omega-3]

Oil and Fats: These oils and fats are categorized as good for health:

1. Virgin Coconut Oil
2. Extra Virgin Olive Oil
3. Avocado Oil
4. Tallow
5. Ghee
6. Butter  (it is also a source of omega -3)
7. Palm Oil
8. Walnut Oil
9. Flax Oil

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Food -Moderate Quantity:

This category includes food items that are to be consumed in moderation and amount should never be exceeded. These are nuts, seeds, dairy, beverages, legumes, grains, sugar.

Nuts and Seeds: They are beneficiary in unsalted and unsweetened versions.

1. Almonds
2. Walnuts
3. Macadamia Nuts
4. Flaxseeds
5. Hazelnuts
6. Pecans
7. Sunflower Seeds
8. Sesame Seeds
9. Cashews
10. Pistachios
11. Cocoa (Dark Chocolate)

Dairy:

1. Greek yogurt
2. Cheese
3. Whole milk
4. Cream cheese

Beverages: 

1. Coconut milk
2. Red wine
3. Hard liquor

Legumes: They are considered as a high source of fiber.

1. Lentils
2. Green Beans
3. Peas
4. Chickpeas
5. Kidney beans
6. Alfalfa
7. Peanuts
8. Natural peanut/butter
9. Soybean (even tofu)

Grains:

1. Quinoa
2. Barley
3. Oats
4. Buckwheat
5. Rice (long grain)
6. Whole wheat bread
7. Corn – cob

Sugars:

1. Honey

Note: The dark honey has more anti-bacterial and antioxidant properties. 

Food – Must Limit:

The food that are included in this category are:

Sugars:

1. Agave Nectar
2. Cane Juice
3. Dextrose
4. Glucose-Fructose
5. High-Fructose Corn Syrup
6. Jam
7. Malt/Maltose
8. Sauces
9. Sucrose
10. Sugar
11. Syrups

Beverages:

1. Beer
2. Energy Drinks
3. Fruit Juice
4. Low-Sugar or Sugar-free Drinks
5. Milkshakes
6. Cocktails
7. Soda

NEWS FLASH: A can of coco-cola has more calories than 1 tbsp of butter.

Oils and Fats:

1. Trans Fats
2. Vegetable Oil
3. Sunflower Oil
4. Soybean Oil
5. Canola (Rapeseed) Oil
6. Cottonseed Oil
7. Margarine
8. Partially Hydrogenated Oil
9. Peanut Oil
10. Safflower Oil

NEWS FLASH: These oils have high amount of omega-6 polyunsaturated fats. Consumption in excess can increase the chances of heart disease.

Tip: Never deep fry and try spraying oil instead of pouring oil. Avoid processed food.

A tip that works best is not to get any of these “Must Limit” food to your kitchen.

Learn few quick recipes for weight loss and fat loss. You can get all the 10 tricks to weight loss and fat loss. Learn all the methods to get a healthy lifestyle by following these simple health basics.

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