What do I eat to lose weight?

The best way to stick with your diet is to make it simple and easy to follow. We suggest a low carb diet. Divide your plate into 1/2 non-starchy vegetables, 1/4 protein, 1/4 complex carbs or starchy vegetables. It's simple, easy and you don't have to track your calories. You can also use any meal or snack from the meal plans.

First, buy smaller dishes, bowls and plates. We suggest blue / green dishes which has shown to suppress appetite. By doing this you've already cut down the amount you've eaten and made it easier to feel full.

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MEALS

SNACKS

1/4 of your plate should be non-starchy vegetables

• Artichokes

• Asparagus

• Beans (green, wax, Italian - do not confuse this with legumes - white beans, navy beans, black beans, etc)

• Bean sprouts

• Brussels sprouts

• Broccoli

• Cabbage

• Carrots (note: one baby carrot is about 1 g of carbohydrate)

• Cauliflower

• Celery

• Cucumbers

• Eggplant

• Greens (collard, kale, mustard, turnip)

• Lettuce:

• Mushrooms

• Okra

• Onions

• Pea pods

• Peppers (all types)

• Radishes

• Salad greens

• Snow peas or pea pods

• Scallions

• Sprouts

• Squash

• Sugar snap peas

• String beans

• Tomatoes

• Turnips

• yellow squash

• Zucchini

1/2 of your plate should be Protein

Protein supports your muscle mass which burns more calories and maintain healthy levels of testosterones which help keeping fat low and muscle mass high.

• beef

• black beans

• blackeyed peas

• cannellini beans

• cheese

• chicken

• chickpeas (garbanzo beans)

• edamame

• eggs

• fish

• Great Northern beans

• kidney beans

• lentils

• lima beans

• milk

• mung beans

• navy beans

• pinto beans

• pork

• red beans

• shellfish

• tofu

• turkey

• yogurt

1/4 of your plate should be starchy and complex carbs

These sources are fiber rich, which helps you feel full for longer and take longer to digest allowing you to use the energy throughout the day

• barley

• beets

• brown rice

• butternut squash

• carrots

• chickpeas

• corn

• green peas

• multigrain hot cereal(made w/ oats, barley, rye, millet etc.)

• old-fashioned oats

• plantains

• potatoes

• pumpkin

• quinoa

• sweet potatoes

• turnips

• whole corn tortillas

• whole wheat bread

• whole wheat pasta

Add healthy fats: Think nuts and seeds for this section

• almond butter

• almonds

• avocado

• cashews

• chia seeds

• flax seeds

• hazelnuts

• olive oil

• peanut butter

• peanuts

• pecan oil

• pecans

• pistachio oil

• pistachios

• pumpkin seeds

• olive oil

• olives

• sesame seeds

• sesame seed oil

• sunflower seeds

• sunflower seed butter

• walnut oil

• walnuts

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