Choosing Foods for weight loss

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Grains

Choose whole grain foods. Whole grain foods should be at least half of all the grains consumed. Do not use refined flours.

Fruits

Choose fruits that have a low Glycemic Index and high Antioxidant value. Avoid fruit juices and dried fruits.

Vegetables

Choose raw and cooked high antioxidant and nutritional vegetables. Minimize starchy vegetables. Avoid white potatoes.

Dried Beans

Un-decorticated beans are preferred over decorticated beans. Best choices are Chickpeas, Red Kidney beans, Whole Black beans (Urad), and Whole Mung Beans (Moong)

Dairy products

Choose low fat milk products. Avoid whole milk products to lower calories. 

Meats

Choose lean cuts of meats, and skinless poultry. Choose fatty fish.

Nuts and seeds

Limit amount of nuts. Nuts are fattening. Choose nuts that are high in omega 3.

Oils

Choose plant oils that are liquid at room temperature. Use Canola oil that also has the best Omega 3 profile. Avoid saturated fats.

Sugars

Choose sugar substitutes. Sugar is mostly calories with almost no nutritional value. These sugars include Table sugar, Jaggery, and honey. I have chosen to use Splenda as a sugar substitute.

Spices

I have chosen to add Cinnamon, Cloves, and Fenugreek. These spices have shown to decrease fasting glucose levels. Use hot red peppers and fresh ginger to increase metabolism.

Beverages

Drink water, coffee, tea and other unsweetened beverages. Green tea promotes higher metabolism. Avoid carbonated beverages, alcohol, and beer.