The first and most important dietary change that I recommend my patients make is to cut meat out of their diets for one month. Just that one month can be the difference in their weight loss and their general health. Because I do believe diet is 80% of weight loss and I strongly believe that the more you eat of any fad or any even of the wrong foods the harder it is to lose weight.enoiseating fish is one of the worst ways to lose weight (ressive individuals). Meat is so inflammatory and the typical American diet is so inflammatory (canned meat, fries, the list goes on). I want my patients to eat fish instead because it is relatively inexpensive and it is a large part of the average American’s diet so inflammation is not such a problem with meat.Sometimes this can be difficult especially when you go to the grocery store and you don’t see any types that appeal to you. There is an abundance of fish oil at your local grocery stores in avocados and other nuts so these are easy to work with. It is best if you get a reference of what you are going to use so you can avoid any type of meat that you don’t like or that you are allergic to.
Eating fish 2-3 times a week is optimal. The challenge is that eating fish can be expensive. I have seen quite a few articles written about where you can get a Machine Shop low fat or low cost fish fillet for around $10. That will make it FEE-RY! But if you are not where you are looking or know at all how to make a fillet then you will need some information! Got your quota? Here are some of the types of fish I like to do my shopping and why:
I do NOT recommend eating of all the varieties of this fish, especially those farm raised. There have been many studies that show high levels of bad stuff in fish and the taste is horrible and people have to get used to a “fish taste”. I mostly like Salmon, but in the past I did eat some Sea Bass, Shrimp, Canned Tuna, and bad boy I thought I was doing good the first time I picked it up, but then after I ate it I noticed it had a chemical after taste to it.
So the next time I picked up a couple of those cheap fishes I did pay a little more, but I wanted the omega 3 fatty acids and if the taste was any worse I would have just kept it. The most economical item is usually the wild caught Salmon or crab, you have to pay for the fresh stuff sometimes and any whole fish is better than no fish at all. Last time I saw a whole wild caught salmon it was $12.99 per pound or there were 3 pounds in a pound. So do the math.
I know most people are happy to eat the same foods every week and be happy and healthy, but that does not work for everyone. Some people do not do well with many changes in their diet and there is even a rule of thumb that if you do not feel like experimenting with a lot of new foods right now, your diet is probably not a balanced one.
Stick to the basics, cut down on cakes, cookies, and sweets. That and some olive oil in the dressing of your favorite salad will usually do the trick and your heart will thank you.
When shopping the other way around, take a look at the animals that are being raised. There are a lot of benefits to buying an animal that is raised in a safe manner. They are a leaner choice for the consumer and a lot less expensive. Next time you are at your local grocer, take a look at the byproducts. Most of them will be involved with the animals that are being raised for consumption. As far as your choice of sandwiches, mayo only comes in two varieties, the low fat type and the low sodium, and if you are using a lot of mayo its better to choose the low sodium variety.
Now lets look at the good and bad fats. I have talked in the past about how bad hydrogenated oils and trans fats were, and while we still do need them I prefer to limit them for obvious reasons, lets start by saying thatrig fullest fat foods for example animal meats, are good for you and should be eaten several times a week, but any other fats that are put on the same foods you eat and are not digested are garbage. Your body will use anything that isn’t used by your cells as energy, and high fiber foods are a great help in keeping that to happen.
