The Shopping List for Weight Loss Beginners
Paleo, Atkins, raw, you name it. Every year, a new diet graces the front cover of health magazines, revealing new findings on the human body. While many of these diets are very effective, beginners might find it tough-to-follow.
An easier option, is to review your weekly shopping list. Here is the low-down on what you should buy and what to avoid at the supermarket when trying to lose weight.
Protein
Pure protein takes more energy to digest than any other food combined, making it great for weight loss. However, stay away from the overly processed meat products fuelled by hormones, or harvested from a tiny cage, which bring more harm than good. Go organic, free-range and lean, and you will see the pounds drop.
Meat and poultry
Beef
Chicken
Pork
Goat
Lamb
Fish
White fish
Anchovies
Salmon
Tilapia
Tuna
Halibut
Shellfish
Shrimp
Prawns
Crab
Oysters
Mussels
Vegetarian & vegan options
Eggs — preferably free-range and organic
Green peas
Tofu
Seitan
Spirulina
Edamame
Carbohydrates
The treacherous ‘C’ word – it comes in the form of bread, potato, and vegetables, but it is actually sugar in disguise. Carbs are extremely addictive and also the source of your extra weight. Unfortunately it is in every food group, so it’s impossible to avoid, but some are better than others. The rule of thumb:
The good carbs: all vegetables are allowed in any quantity.
The bad carbs: most grains, cereal in any form, bread, potatoes and yams.
The others: fruits, legumes, beans, quinoa, amaranth and rice can be enjoyed in small quantities after a workout.
Fats
While you’re trying to shed fat, it is still a crucial part of your daily intake. Many nuts and oils are good for your health and can add a tasty kick to your otherwise strict diet.
Nuts
Almonds
Pecans
Hazelnuts
Brazilian nuts
Macadamia nuts
Oils
Olive oil
Butter
Walnut oil
Avocado oil
Lard
Macadamia oil
Coconut oil
Avocados and cheese in moderation
Allowed & forbidden foods
Allowed
Unsweetened tea, black coffee and zero-calorie soda water
All natural herbs and spices
Milk and yogurt (only post-workout)
Dark chocolate (sparingly)
Red wine and distilled liquors (alcohol intake should be reduced)
Salt (sparingly)
Forbidden
The bad carbs – see above
Any “diet” products
Dessert, pastries, sugar, ice cream and sweets
Fast food and processed foods
Artificial sweeteners
If you somehow gave into your cravings like a normal human being, don’t panic – you’re allowed to snack on them twice a week, but never in large quantities. So there it is, lesson concluded about what to buy on your next grocery run!
If you need some inspiration on what to cook based on this list, sign upand have a look at the 8fit app, which comes with a daily meal plan and workout schedule for those looking to lose weight.
