9 Ways to Eat Clean
At work the following week, just pop one in the microwave for a quick warm-up. Did you know that four ears of corn has the same number of calories as one medium serving of French fries? What About Calories and Portion Control? Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Each has a gorgeous garden view. In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika. Pritikin Newsletter Every week we send out our email newsletter with recent articles, new recipes, special promotions, and upcoming events.
Contrary to popular belief, potatoes are a great food for helping you lose weight. Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese. In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika. Cocoa can be part of a healthy meal plan for weight loss!
Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda if desired. Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline!
To make dressing, combine thoroughly the following: Smear the bread with 1 tablespoon of low-sodium stone-ground mustard. Did you know that bread and rolls are the No.
Did you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips? Be sure to eat a piece of fruit with the popcorn to help improve its satiety value! Keep stocked in your refrigerator or freezer a box of veggie burgers look for low-sodium varieties.
Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices.
Smear your bun with a little low-sodium Dijon mustard. Get the full guide on healthy, lasting weight loss, which includes this healthy meal plan for weight loss.
Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.
There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt. If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute a good choice is Splenda. Did you know that four ears of corn has the same number of calories as one medium serving of French fries? The corn tastes better, too. A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans.
Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes. While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health.
Homemade soups are much lower in sodium — about milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1, milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1, milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes.
If desired, top with a tablespoon of fat-free sour cream. Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.
Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil.
Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week. Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda if needed , and a little vanilla extract. Think oatmeal is boring? Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus.
Add a little water, if necessary, until the desired consistency is achieved. Butter beans are as delicious as they sound: In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens. Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.
Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. Boil until reduced by half, about 3 minutes.
Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon. Cooking up soba the Japanese word for buckwheat noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just calories; a cup of white pasta, about Plus, soba noodles are full of fiber, protein, and B vitamins.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly. When you do that, your hunger levels go down and you end up eating much fewer calories 1. Another benefit of cutting carbs is that it lowers insulin levels , causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight 2 , 3. It is not uncommon to lose up to 10 pounds sometimes more in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women 4. The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry. Cut the carbs and you will start to eat fewer calories automatically and without hunger 5.
Put simply, cutting carbs puts fat loss on autopilot. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20—50 grams per day.
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to calories per day 6 , 7 , 8. When it comes to losing weight, protein is the king of nutrients.
You can eat massive amounts of them without going over 20—50 net carbs per day. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. It will make you feel miserable and abandon the plan. To see how you can assemble your meals, check out this low-carb meal plan and this list of healthy low-carb recipes. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 11 , Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan. Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones 14 , You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1—2 days.
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. However, if you really want to count them, use this calculator. Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight. There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal of this plan is to keep carbs under 20—50 grams per day and get the rest of your calories from protein and fat. Even more tips here: