Posts Tagged ‘Diet food’

Random chubby guy eating pizza. Ooohhh the irony...

Random chubby guy eating pizza. Ooohhh the irony…

Like I said before, I like to feel full when I eat.  This causes a problem when also on a calorie restricted diet!  Here is a list of low calorie food options that you should add to your diet to pack in the VOLUME of food you want, with a low amount of calories!

  • Arugula – The is a peppery flavored leafy green packed with vitamins, minerals, and fiber.  There are also some findings that dark leafy greens improve your libido. (Wink wink, nudge nudge…know what I mean?!)
  • Cabbage – The darker green and brighter purple the better.  Very affordable, great crunchy texture, and contains properties that may reduce your risk of cancer and stink up your house when cooked.
  • Kale – You have seen, and will see this ingredient popping up more and more on menus and store shelves.  It has been classified as one of the best super-foods, which means it packs an amazing nutritional punch with very little calories. You can also call yourself a hipster while eating it.
  • Beets – A slightly sweet, earthy vegetable with beautiful color and rich in iron, potassium, and folate.  It is also growing on the ‘trendy’ side by being added to veggie burgers, and new improved salads. Dr. Dre would be proud.
  • Cauliflower – Another great source of vitamin C and folate, this vegetable is wonderful in place of mashed potatoes, used in indian curry dishes, and a whole head can be sliced into planks and grilled for cool presentations.
  • Mushrooms – No matter if you use standard button mushrooms, or branch out into the hundreds of varieties available, mushrooms are low in calories but are full of immune-boosting antioxidants.  They also contain the elusive UMAMI flavor profile which will add some savory meat flavor to your recipes.
  • Tomatoes – Real tomatoes are actually very low in calories! It is only when we associate they with pizza, ketchup, and meat sauce do they pack in the calories.  Tomatoes contain all those healthy vitamins and minerals you are looking for plus some natural sweetness.
  • Zucchini – This squash is VERY low in calories while being VERY easy to grow in your own garden. It is pack with vitamin A and is a tasty treat raw, or cooked. Call them courgettes to be extra fancy.
  • Egg whites – 1 whole cup of egg whites has about 120 calories and 26 grams of protein. HHHMMM maybe make an omelet with all the above ingredients mixed together?!?!?
  • Cod – This is a mild white fish that is very high in protein and omega-3 fatty acids.  Since it is so mild, it will easily blend with any other flavors you add to it.
  • Bison – If you are a red meat fan, grass fed bison is actually a healthier option due to minimal fat marbling, and it contains just as much omega-3 fatty acids as salmon. It also contains even fewer fat calories, and lower cholesterol than skinless chicken! Also, Dances With Wolves is a must watch 😉
  • Fat-free cottage cheese – You can get about 11g of protein for a half cup serving with only 70 calories.  This type of protein is digested very fast, so it is perfect for recuperating after a tough workout.
  • Coffee/tea – It is only when you blend with heavy cream, sugar, whipped cream, honey, chocolate syrup, and caramel do these beverages become high in calories.  There is also, of course, caffein which has been shown to improve your calorie burning thru the day, but still does not increase the quality of your work, or make that morning meeting any better.

Now before you yell at me…yes I know there are plenty of other healthy, low calorie food options (feel free to post your favorites!)  Before you troll my post…yes I know there are other, more nutrient dense foods like fruits, whole grains, legumes, and all that fun stuff.  Before you comment with your biased opinion…yes I know you feel that processed foods are to blame for being fat, and you should eat clean.  Before you post about your vegan, paleo, or gluten-free diet…maybe this post isn’t for you.  Read the title and you will get it 🙂

p.s. There is no spoon…

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This post will not involve lining your pockets with bricks or chugging water right before your initial weigh-in.  If you are planning on doing a weight-loss challenge at work, school, gym, or just for yourself, why not try and do it right.  I will also not be talking about tricks for your final weigh-in to nudge past your competition.  That being said, here are a few points to have a successful and healthy weight-loss competition:

  • Have fun and be a team – Even though you want to destroy Sally in HR or make Steve in Accounting cry, you will not be successful unless you and your fellow participants are working together to achieve the goal for the greater good.  Some appropriate, motivating smack talk and competitive strategy is great, but if there are people lagging behind in the contest, motivating them will be beneficial for them AND for you.  Leading a weight-loss charge makes a fun and exciting challenge right through the final weigh-in and beyond.
  • Plan ahead – Do you have a big lunch meeting scheduled and feel obligated to eat? Plan ahead by reviewing the menus online to find an appropriate meal that fits within your diet restrictions.  Will you not have time to run out for lunch tomorrow?  Make sure you have a supply of healthy and readily available foods at home to bring for lunch or if you are traveling.
  • Read your food label or menu – Nutritional callouts like ‘low-fat’, ‘low-carb’, or ‘cholesterol-free’ don’t necessarily mean LOW-CALORIE.  Make sure you are eating the appropriate type of foods for whatever your dietary goals might be.  Do a little research into the ingredients used to make your choices.  Understand what a real portion size is as it relates to the ‘per serving’ ingredient and nutritional labeling.  Some choices may be better than others in some circumstances, however it might not be appropriate for YOUR diet.   For instance, olive oil has more health benefits compared to butter, however both are fats which contain about 9cal/gram, meaning they both have the same amount of calories, and if you are on a calorie restrictive diet, supplementation is not as good as reduction.
  • Keep Eating – Metabolism is a tricky thing, however if you don’t eat enough calories, your body will shut down and you will not lose any weight.  Take a look at my previous post on metabolism to understand how  it works.
  • You have time to work out – Anyone who says they have no time to workout is lying.  In the morning before work, at lunch, right after work, while traveling, with your family or co-workers are all possible as long as you plan accordingly.  When you have limited time, a quick, high intensity workout is going to separate the losers from the real-losers.
  • Weight-loss diet is temporary, weight-maintain diet is permanent – There is nothing worse than losing a whole bunch of weight, only to put it back on after the competition.  You have to remember that once you reach your weight-loss goals, your diet needs to evolve into a weight-maintain diet.  Read my previous post about the weight-maintain diet and make sure you adjust accordingly so you don’t bounce back.
  • Write it down – Keeping track of your food and beverage consumption can really put into perspective what your calorie and nutrient intake is like.  Writing down meal plans, exercise schedule, or list of appropriate foods for your diet allows you to stay on track without losing focus on your goals.
What are some of your tips for a successful weigh-loss challenge???