With all the attention on weight loss in our world, it’s important to remember that there is more to weight loss than simply counting calories. Caloric quality is a more important focus than quantity.
The idea is to focus on health; balanced weight is the natural by-product. Eating for balanced health and weight loss involves an appropriate amount of protein, quality carbohydrates, healthy fats, oils and snacks.
Protein:
Protein builds and repairs muscle, allows optimal immunological function and stimulates the body to release a necessary hormone called glucagon's. Hard-boiled or poached eggs, 2% organic unsweetened yogurt, chicken, turkey, tuna, salmon and other cold water fish are all exceptional examples; palm size is the perfect amount for each meal.
Carbohydrates:
With diabetes on the rise, people are increasingly aware that the wrong type of carbohydrates (white stuff) causes an overproduction of insulin leading to toxic side effects. Favourable carbohydrates include vegetables (except corn and carrots), fruits (except bananas, raisins and dates) and whole grains like brown rice, oats or rye.
Good Fats for Weight Loss:
Remember, it takes fat to burn fat – but all fats are not equal. Two types of fats fall into the “good fat” category: monounsaturated fats and omega-3 fats. Monounsaturated fats are from olive oil, nuts like almonds and cashews and avocados. Omega-3 fats come from fish, fish oils, hemp seeds, walnuts, flax seeds and oil.
Snacking is necessary for weight loss!
Snacking helps to regulate and boost metabolism, balances blood glucose levels and reduces levels of triglycerides in the bloodstream. High-fibre, healthy fat snacks will help you stay energized until your next meal.
Sample Menus
Here are two days’ worth of menus for balanced health and weight loss:
DAY 1:
Breakfast: - TriVita Leanology® Shake
- 1 cup frozen blueberries
- 1/2 banana
- 5 almonds (or 1 teaspoon almond butter)
- 8 ounces low-fat milk or water
- 2 scoops Leanology Shake Mix
- 1 hard-boiled egg (with humus in place of yolk if desired)
- 3 ounces cooked lean ground turkey
- 1 tablespoon light Mayo
- 1 sprouted grain roll or tortilla
- Tomato slice, lettuce leaf and dill pickle
- apple with 1 tablespoon almond butter
- 1/3 cup raw almonds
- 1 tablespoon olive oil
- ⁄ cup chicken (antibiotic, hormone free), sautéed with onions and oil
- 1 1/2 cups yellow onions chopped
- 2 cups broccoli florets
- 2 cups mushrooms (shitake for extra immune support), thinly sliced
- 1 teaspoon flax oil on top (when finished)
- 1 teaspoon fresh grated ginger (optional)
Breakfast: - Old-fashioned Oatmeal
- 2⁄3 cup steel cut oats
- 1⁄3 cup unsweetened apple sauce
- ¼ cup 2% unsweetened yogurt
- 1 tablespoon slivered almonds
- Sprinkling of cinnamon and nutmeg
- 1 teaspoon vanilla (optional)
- 1 tablespoon vanilla Leanology shake mix (for added protein)
- 2-4 Leanology chews
- 3 ounces wild-caught albacore tuna packed in water
- ¼ cup celery
- 1 tablespoon olive oil and apple cider vinegar dressing
- 2 large romaine lettuce leaves
- 1/2 cup cooked brown rice with a pinch of sea salt
- 1⁄3 of avocado on top
- ½ baked sweet potato/yam with cinnamon and agave nectar
- 4.5 ounces broiled flounder or other white flaky fish
- 2 tablespoons yellow onion chopped
- Parmesan cheese
- ¼ teaspoon ground pepper
- Squirt of lemon juice
- 1 1/2 cups fresh green beans
- Broil for 6-8 minutes with chopped onions sprinkled on top and around the fish. Garnish
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David Ogden - Health and Wellness - Lose Weight USA
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