I am posting a low glycemic food list to follow up with the Medical Weight Loss blog for those who are new to the Weight Loss Program. I urge you to eat up to six times a day in portions the size of your palm except where indicated. The list is complete in low glycemic carbohydrates, proteins and low fats which helps to promote weight loss. If you follow this list and do the recommended exercise that is prescribed to you then slowly you will lose the weight up to two pounds per week.
Beans--navy, black, pinto or kidney provide high nutrient values.
Citrus--grapefruit, oranges, lemons, and limes. Pick one of your favorites and get part of your daily allowance of soluble fiber and vitamin C.
Green vegetables-- spinach, cabbage, collards, kale--these are power foods and are so low in calories and carbohydrates you can eat as much as you like of them.
Sweet potatores-- a vegetable full of vitamin A and fiber. Use yams and sweet potatoes in place of regular potatoes.
Berries--blueberries, strawberries or raspberries are full of antioxidants, vitamins and fiber. Use these with low fat yogurt.
Fish--high in omega 3, salmon, mackerel, Ahi tuna, steam, bake, poach, grill or broil. No breadcrumbs.
Chicken turkey-- white meat only broil, grill, bake, nothing fried or battered.
Wholegrains-- contains all the nutrients that a grain product can offer. Other nutrients wholegrains offer are magnesium, chromium, omega 3 fatty acids, and foliate. You may use pearled barley and oatmeal which are good sources for fiber and potassium.
Nuts-- Small portions of nuts provides healthy fats. Other benefits include magnesium and fiber. Walnuts, flax seeds and pumpkin seeds contain omega-3 fatty acids.
Low Fat Milk/Yogurt--The dairy products are a top source of vitamin D in addition to calcium.
Water, water, and more water up to 1 gallon per day-- may use Crystal Lite but leave pop alone as diet pop fluctuates blood sugars and causes water retention.,
The most important aspect of eating clean foods is staying away from the center isles of the store and get your food on the periphery because you will want to avoid anything processed. Processed foods do not facilitate weight loss they elevate insulin levels and cause blood sugar fluctuations.
List of Seasoning and Additives:
Mrs Dash, I Can't Believe it's Butter SPRAY, Herseys Dark Cocoa powder, Nutmeg, Cinnamon, Black Pepper, Spam spray. No sweetners, coffee creamers or juices.
Next blog: Recommended Daily Supplements for Health and Weight Loss
