Foods to Include/Foods to Avoid to Maximize Healthy Weight Loss
Baking Bread at Home
Allowed—Unleavened products, matzoh, natural yeast
Avoid—Baking soda, baking powder, preserved yeast
Allowed—Herbal teas (chamomile, mint, papaya); grain-based coffee substitutes; fresh vegetable juice; hot chocolate soy milk; or rice beverages
Avoid—Fruit juice (too high on the glycemic index), alcohol, caffeine, hot chocolate, coffee, carbonated beverages, artificial fruit drinks
Allowed—Foods based on whole-grain sources including: whole wheat, rye, corn, whole unrefined corn meal, barley, buckwheat (kasha), millet, and brown rice Such foods might include 100 percent whole-grain breads, pita
pockets, muffins, pasta, and pancake mixes.
Avoid—refined white flour products, such as white rice, white flour pita pockets, white bread, and other low-fiber wheat, rye, and other dark breads that are made from white flour with coloring and preservatives added
Allowed—Carob and carob powders
Avoid—Milk chocolate and carob candy bars containing hydrogenated or partially hydrogenated vegetable oil
Allowed—Raw milk; sugar-free, low-fat yogurt; and buttermilk
Avoid—All processed and imitation butter (margarine); any yogurts containing Nutrasweet, sugar, cane syrup, gelatin, modified food starch, or any artificial colors or flavors; high-fat cheeses and any pasteurized processed cheeses or cheese spreads.
Note: instead of cream cheese use Neufchatel cheese. When choosing hard cheeses try dairy-free soy and rice-based cheese substitutes. You can also make your own low-fat herbed spreads with tofu-based cream cheese.
Allowed—Fruit flavored yogurt, fresh fruit compote, or any desserts listed in the Recipe Section in the back of the book
Allowed—Packaged, low-fat, herbal-based dressings that are free
of sugar and any artificial ingredients; herbed vinegar; tofu; nonfat yogurt; extra-virgin olive oil; Tabasco sauce; homemade ketchup; homemade barbecue sauce; natural mayonnaise (homemade or natural, eggless, tofu-based variety)
Avoid—Pourable salad dressing (read label for oil content and composition; some may contain coconut or palm oil); commercially bottled or packaged dressings containing monosodium glutamate (MSG), modified food starch, artificial colors, flavors, or preservatives; ketchup with sugar; A1 sauce
Note: if a recipe calls for mayonnaise, choose low-fat yogurt,
buttermilk, or a low-calorie eggless mayonnaise that is available
in a health-food store.
Allowed—Fresh fruit in moderation
Avoid—All dried, stewed, canned, and sweetened fruit
Allowed—All fresh, raw nuts in moderation; nuts in the shell;
blanched and home-roasted whole nuts
Avoid—Roasted, dry roasted, and/or salted nuts, especially peanuts
Fats and Oils
Allowed—Foods rich in monounsaturated fats, and in omega 3 and omega 6 fatty acids (flaxseed oil, pumpkin seed oil, soybean oil, extra-virgin olive oil, eggless mayonnaise, and olive oil).
Note: olive oil contains 70 to 85 percent unsaturated oleic acid and 9 to 14 percent unsaturated linoleic acid. In addition to its nutritional value (more than 85 percent unsaturated fatty acids),
olive oil is often used to facilitate elimination of bile. For this purpose it is best taken in the morning on an empty stomach. Olive oil is also used in cases of moderate arterial hypertension.
Avoid—Sour cream and other whole milk or cream-based dairy products; highly processed and chemically refined fats and oils (unsaturated as well as saturated); margarine or any type of mayonnaise; hydrogenated and partially hardened vegetable shortenings; foods high in both saturated fats and cholesterol, such as lard, lard-based shortenings, beef fat, beef fat–based shortening, and butter; coconut oil; palm kernel oil; foods high in saturated
fats, such as meat drippings.
Read package labels when choosing processed foods.
Remember that “vegetable oil” could mean coconut or palm oil, both high in saturated fat.
Note: remember which foods are dietary sources of saturated fats and cholesterol. As a rule of thumb, saturated fats and cholesterol are generally found in foods from animal sources, while polyunsaturated fats come from vegetable sources—coconut and palm oil are the exceptions.
Allowed—Combinations of grains and beans in various forms are the easiest way of getting balanced combinations of proteins and complex carbohydrates. Beans should be soaked overnight so that they will not require as much cooking. The best beans to work with are soybeans, garbanzo beans (chick peas), dried lentils, kidney beans, lima beans, and split peas. Beans form an even higher quality protein when combined with grains such as brown rice,
millet, and corn or sesame seeds. There are many other excellent vegetarian proteins. These include:
1. Raw, unsalted nuts: almonds, pignolias, Brazil nuts, or pecans (Ground meal or butters of these nuts are also
excellent, but should be raw and unsalted at all times.)
3. Sesame seeds or meal (Protein-aids brand is best)
4. Green magma
5. Brewer’s yeast (I recommend brands that are calciummagnesium balanced.)
6. Sunflower seeds or meal, raw, unsalted
8. Micro-algae (spirulina, chlorella, etc.)
If you are not presently leaning toward a vegetarian diet, avoid meat, eggs, and high-fat dairy products. Use some fish and poultry when you feel the urge.