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Steak

Generally thought of as a diet deal breaker, Steak can actually help you build muscle while promoting weight loss.  Lean steaks like Sirloin and London Broil provide ample amounts of protein and produce leftovers for several meals.  This protein not only helps retain muscle when trying to lose weight but promotes fat burning due to Proteins high thermic effect.

Try to shop for lean meats and incorporate steak into wraps, salads or by itself with some grilled veggies.

Eggs

It’s the incredible, edible egg.  Eggs provide an easy way to get more protein into your diet and help start your day off right.  Eggs with breakfast in the morning when compared to strictly bagels or toast show a significant decrease in body fat and increase in daily energy levels.  Hard boiled eggs make for a good snack or salad topping while egg white omelets and breakfast burritos provide quick morning options.

Try to remove the yolk from every other egg you cook with.  Egg whites are easy to separate and also come in cartons if you don’t want to do the work.

Spinach

Popeye knew his stuff.  Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.  When compared to lettuce spinach normally wins hands down with a higher fiber, iron, and calcium content than it’s leafy cousin.  Spinach salads are great with a spring mix and other fruits and veggies while spinach on your sandwich or wrap provides the extra value you just might need.

Oatmeal

Oatmeal is another great breakfast option as it helps you feel full and has a slower digestion time than other carbohydrates.  All Oatmeal is good for you so find what you like a make it a staple of your diet.  Steel-cut and rolled oats are preferred due to their minimal processing but even higher sugar instant Oatmeal’s can be beneficial if you don’t add all that powdered sugar stuff.

Lentils

Lentils are high in protein and fiber and help stabilize blood sugar levels which keeps you from storing body fat.  Many vegetarians benefit from the essential amino acids present in lentils as well as their high carryover to other meals. Lentils are used to prepare delicious soups as well as many Asian, Mediterranean and Middle Eastern dishes.  Lentils should never be eaten raw due to the presence of anti-nutrients and has a cooking time similar to rice depending on the variety.

Fish

Providing not only a good source of protein but an abundance of healthy fats, fish should be constantly on your menu of choice.  Fish provide Omega-3 fatty acids which is something our bodies cannot produce naturally and assist in everything from weight loss to improvements in memory.  Salmon, tuna, trout, halibut, shark, swordfish and flounder are excellent sources of Omega-3 and should be included into at least two meals per week.

Additionally fish oil supplements that contain Omega-3 EPA and DHA are known to reduce inflammation and provide numerous health benefits to the body.  Take 2 capsules per day in addition to your weekly meals.

Natural PB/Almond Butter

Almond butter and natural peanut butter are an excellent source of healthy Mono and Polyunsaturated fats.  These fats help you lose weight and with protein help regulate blood sugar levels within the body.  Natural Peanut butter and Almond butter are found next to their more “sugary” counterparts but the value in these compared to the others makes it a easy choice.  Look for non-stir versions that do not have to be refrigerated and eat frequently to curb appetite cravings.

Mix in 2 tbsp of natural peanut butter into your protein shake to give yourself a great (protein/ healthy fat) meal replacement.

Yogurt

Considered by some to be the ultimate diet food, yogurt provides your body with the perfect combination of protein, carbs and fat to drive off hungry and maintain healthy blood sugar levels.  Plain yogurt and Greek yogurt are the preferred options with a higher protein value and lower sugar content than other fruity versions.  Looking for a sweet desert?  Try some frozen yogurt  with fresh berries mixed in or prepare with a tasty granola yogurt blend and pass on the ice cream.

Avocado

The Avocado is a versatile fruit that provides healthy monounsaturated fats, potassium  and fiber to your diet.  Avocado makes a excellent addition to salads, sandwiches and wraps and can be used in substitute of meat as a way to obtain healthy fats.   Try it like in Indonesian where it is commonly served up as a milk shake with chocolate syrup or enjoy it in your next sushi roll where avocado is a common ingredient.

Olive Oil

Olive oil is considerably rich in monounsaturated fats and carries numerous health benefit.  Extra Virgin olive oil has the highest amount of these fats which help reduce the risk of heart disease, lower LDL cholesterol, lower blood sugar levels and blood pressure.  Olive oil is a excellent substitute for butter and margarine, especially when consuming bread or pasta.

Grab some healthy bread and olive oil next time  you need a quick snack or to re-fuel.  The calories will provide energy for activity and help get you through the day.

Goji berries

Also known as the Wolfberry, these chewy berries help fight hunger better than any other fruit.  With 18 amino acids they are also a great source a protein, yep that’s right, a berry with protein.  Try snacking on them mid afternoon to stay satisfied until dinner.  You’ll also benefit from the carbohydrate, fat and fiber content which helps give the Goji berry the title of Super-Fruit.

Turkey

Turkey is a high protein alternative to traditional red meats.  Not just for the holidays, use Turkey in replacement of ground beef, sausages (including breakfast sausage), hamburgers, meatballs, and other normally fatty dishes.  Avoid processed, ‘lunch meat turkey’ if possible and use leftovers to add protein to wraps and salads.

Buy turkeys for cheap after a holiday and fill the freezer.  Then we you need to fed a lot of people or have meals for a week, you are prepared.

Carb Balance/ 100% Whole wheat Tortillas

You’ll have to look but these are always on the shelf.  These high fiber tortillas are great for wraps, quesadillas or turkey tacos.  Look on the label for 100% whole grain instead of Enriched Bleached Wheat Flour.  Keep a couple pre-made wraps ready for situations  when you would normally get fast food and enjoy not only good health but more money in the bank.

Cottage Cheese

Wondering what the healthiest cheese is?  Cottage cheese whether fat free or 4% provides an excellent source of protein while being low in fat and carbohydrates. The slow digesting casein protein helps regulate blood sugar and adds in muscle development and repair.  Cottage cheese is best eaten plain or with fresh fruit.  It is also a great addition to salads, lasagna and various desserts.

Try this.  Eat fat free or low fat cottage cheese 30 minutes before bed to receive a bonus calorie burn while you sleep at night. This will help repair muscle as well and is a great way to boost your metabolism.

Apples

Does an apple a day keep the doctor away?  It does if your doctor is a cardiologist or oncologist.  Research suggests apples may reduce the risk of some cancers, heart disease and weight loss, and should be included in your daily diet.  Apples are generally inexpensive, wake you up better than coffee and come in a variety of shapes and tastes.  Keep some handle and you won’t have an excuse not to grab a healthy snack.

Eat an apple or two before engaging in activities and keep one handy for post workout carbs.  This is the ideal time for the sugars that apples provide and helps fuel your body to keep you going.

Berries

Raspberries are a seasonal fruit rich in vitamin C and fiber (8g).  Grab some for a snack or add them to your salads and parfaits.

Blueberries are loaded with antioxidants which help supports cell structure and work to prevent heart disease and cancer.  Add some firm, fresh blueberries to your protein shake or eat a hand full as a snack.

Strawberries- Natures little heart loves you and these bright red fruits show it by providing you with antioxidants, vitamin C, and fiber. Toss some on your salad or in a wrap and enjoy their sweet taste and excellent benefits.  Remember strawberries don’t ripen further so choose carefully eat soon after purchase.

Brown Rice

Rice is one of the most important foods in the world, supplying as much as half of the daily calories for half of the world’s population.  Loaded with valuable nutrients brown rice is better than white rice and should be eaten several times a week for best results.  Even instant brown rice maintains it value and is a quick 1 minute option for preparing a healthy meal or snack.  Studies have shown the whole grains from brown rice help prevent diabetes, obesity and stoke and at least 3 servings of whole grains should be eaten daily.

Try this.  Don’t ever buy white rice again and eat a lot more brown rice. It’s that easy.

Disclaimer

This is not a medical advice and not meant to treat, diagnose, prescribe or cure any ailment. Check with your physician first before following any advice you have read on GetTruFit.com. Consult your doctor before you start, stop or change anything that has been previously prescribed to you.