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Weight Loss Food Pyramid Strategy
1. Eat balanced diet
2005 USDA Food Pyramid is the best guide for a balanced diet
2. Eliminate Saturated fats and Transfats
These fats are bad for your health. The effects are as follows:
Use fat free dairy products
Use poached defatted Chicken
Use poached defatted Lamb or Beef
3. Carbohydrate Selection Criteria
Obesity can lead to Insulin Resistance causing Diabetes. One of the goals in this weight loss program is minimize the factors to reduce Insulin resistance, ergo the use of Glycemic Index.
Select foods that have high Antioxidant value and low Glycemic index. This is a two step process.
Step 1: Select Carbohydrates for their high Antioxidants value. High antioxidants will help repair some of the damage already done by being overweight.
Step 2: Discard foods with high Glycemic index.
The obvious example is sugar.
Use Splenda. Granular Splenda can be used same as Granular sugar by volume or for cooking.
4. Choose High Omega 3 fats and fats
Fats are necessary for your health. Choose fats high in Omega 3. This will help repair some of the damage already done by being overweight.
5. Fiber Criteria
Fiber is an essential part of any weight loss program. All plant foods such as grains, vegetables, fruits, and nuts contain fiber. We need 25 to 30 grams of fiber, 25% of the fiber should be soluble fiber. This is the primary reason to use whole grain flours, breads, and brown rice.
6. Spices, Salt, Sugar
Sugars
Sugar, jaggery, honey represent high calories with minimum nutritional value. Use sugar substitute to lower calories. I have chosen to use Splenda.
Salt
Salt may adversely effect hypertension. We have tried to minimize use of salt.
Spices
I have used Fenugreek, Cinnamon, and Cloves wherever possible. This helps with fasting glucose specially if you are diabetic or pre-diabetic.
7. Beverage Selection Criteria
Eliminate Alcoholic beverages including low carbohydrate beers
Eliminate commercial soda pops. This include diet pops. One winds up drinking more pop, if they are diets.
Include about 2 to 3 cups of coffee, black tea, or green tea.
Include about 8 cups of cold water.