How to prepare Diet Chart The Healthy Way?


Diet Chart for weight loss

Healthy DietIn this article, I’m sharing my low carb & high protein food list from which you can choose your favorite to lose weight fast and in a healthy way! 

 Let’s start with animal products, they’re a great source of protein. For example, beef, chicken, pork, sardines, and wild salmon. Here are all the animal products on the list.

Now let’s look at some vegetables, they provide essential vitamins, minerals, fiber, and healthy fats. For example, avocados, beets, bell peppers, broccoli, and carrots. Here are all the vegetables on the list.

 There are also certain foods that are healthy, but should be consumed in moderation. For example, fruits. They provide essential vitamins, minerals, and fiber but also contain a fairly high amount of carbs. That means a maximum of 3 to 4 portions per day. For example, blueberries, figs, grapefruit, kiwi, and watermelon. Here are all the foods you should consume in moderation.

Moving on to nuts, kernels, and seeds. They provide you with healthy fats, protein, fiber, and more. For example, almonds, cashews, pistachios, pumpkin seeds, and walnuts. Here are all the nuts, kernels and seeds on the list.

And now for some herbs and spices, they’re healthy and add flavor to your dishes. For example, basil, coriander, garlic, ginger, and mint. Here are all the herbs and spices on the list.

And lastly, foods that fall in the category ‘Other’. For example, coconut oil, green tea, and gluten free oatmeal. Here are all the foods on the list in the category ‘Other’. Here’s your 3-step plan to get started with low carb.

  

Step 1: 

Please find my high protein food list below.

Description

Protein(g)Per 1 cup   Measure

Fish, yellowtail, mixed species, cooked, dry heat

43.32

Chicken, broilers or fryers, dark meat, meat only, cooked, fried

40.59

Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted

39.7

Turkey, all classes, back, meat and skin, cooked, roasted

37.23

Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled

32.1

Fish, bluefish, cooked, dry heat

30.06

Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised

29.41

Veal, shank (fore and hind), separable lean and fat, cooked, braised

26.81

Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised

25.25

Fish, tuna, skipjack, fresh, cooked, salmon, Coho, wild, cooked, moist heat, dry heat

23.98

Soybeans, green, cooked, boiled, drained, without salt

22.23

Crustaceans, crab, queen, cooked, moist heat

20.16

Beans, black turtle, mature seeds, cooked, boiled, without salt

15.13

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt

11.97

Ham, honey, smoked, cooked

9.86

Teff, cooked

9.75

Mollusks, oyster, eastern, wild, cooked, moist heat

9.71

Peas and carrots, frozen, cooked, boiled, drained, without salt

8.59


Step 2: 

Remove all carb-rich foods from your kitchen and buy enough low carb products to always have something to eat. On a low carb diet, you may eat whenever you’re hungry, as long as you stop when you feel full.

Please find my Low Carbohydrates  food list below (in 1 cup)

Description

Carbohydrate,   

Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw

0.01

Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised

0.03

Turkey, whole, dark meat, meat and skin, cooked, roasted

0.06

Dill weed, fresh

0.07

Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine

0.09

Olives, pickled, canned or bottled, green

0.1

Margarine-like, margarine-butter blend, soybean oil and butter

0.11

Sesbania flower, raw

0.2

Bacon and beef sticks

0.22

Beverages, Propel Zero, fruit-flavored, non-carbonated

0.34

Salami, Italian, pork

0.34

Ginger root, raw

0.36

Alcoholic beverage, beer, light, BUD LIGHT

0.38

Beverages, tea, instant, unsweetened, powder

0.41

Salad dressing, french, home recipe

0.48

Vanilla extract

0.53

Sour dressing, non-butterfat, cultured, filled cream-type

0.56

Endive, raw

0.84

Braunschweiger (a liver sausage), pork

0.88

Chicken breast, oven-roasted, fat-free, sliced

0.91

Sweetener, herbal extract powder from Stevia leaf

1

Spices,

1.05

Bratwurst, pork, beef and turkey, lite, smoked

1.07

Hormel Pillow Pak Sliced Turkey Pepperoni

1.13

Broccoli raab, raw

1.14

Longans, dried

1.26

Bologna, chicken, turkey, pork

1.58

Beet greens, raw

1.65

Cowpeas, leafy tips, raw

1.74

Barbecue loaf, pork, beef

1.81

Cheese, swiss

1.9

Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium

1.9

Arrowhead, cooked, boiled, drained, without salt

1.94

Gourd, white-flowered (calabash), raw

1.97

Parmesan cheese topping, fat free

2

MORI-NU, Tofu, silken, firm

2.02

Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA

2.03

Beerwurst, beer salami, pork and beef

2.11

Frankfurter, meat

2.17

Kielbasa, Polish, turkey and beef, smoked

2.18

Mollusks, oyster, Pacific, raw

2.48

Crustaceans, spiny lobster, mixed species, cooked, moist heat

2.65

Cress, garden, raw

2.75

Beverages, V8 SPLASH Juice Drinks, Diet Tropical Blend

3

Nuts, almond butter, plain, with salt added

3.01

Turnip greens, frozen, unprepared

3.01

Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt

3.03

Egg, yolk, raw, frozen, sugared, pasteurized

3.1

Liverwurst spread

3.24

Kale, frozen, unprepared

3.27

Balsam-pear (bitter gourd), pods, raw

3.44

Tofu, raw, firm, prepared with calcium sulfate

3.5

Peppers, pasilla, dried

3.58

Water convolvulus, cooked, boiled, drained, with salt

3.63

Cauliflower, green, raw

3.9

Radishes, raw

3.94

Ham, honey, smoked, cooked

4

Purslane, cooked, boiled, drained, without salt

4.08

Kanpyo, (dried gourd strips)

4.1

Onions, dehydrated flakes

4.16

Pokeberry shoots, (poke), cooked, boiled, drained, without salt

5.12

Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt

5.2

Amaranth leaves, cooked, boiled, drained, without salt

5.43

Candies, caramels, chocolate-flavor roll

5.79

Okra, frozen, cooked, boiled, drained, without salt

5.9

Asparagus, canned, drained solids

5.95

Celery, cooked, boiled, drained, without salt

6

Milk shakes, thick chocolate

6.01

Collards, frozen, chopped, unprepared

6.14

Bread, stuffing, cornbread, dry mix, prepared

6.21

Jute, potherb, cooked, boiled, drained, without salt

6.34

Carrots, canned, no salt added, solids and liquids

6.59

Sausage, chicken, beef, pork, skinless, smoked

6.8

Spinach, canned, regular pack, solids and liquids

6.83

Beverages, Whiskey sour mix, bottled

6.91

Whiskey sour mix, bottled, with added potassium and sodium

6.91

Cardoon, raw

7.24

Cream, whipped, cream topping, pressurized

7.49

Beans, kidney, mature seeds, sprouted, raw

7.54

Crackers, wheat, sandwich, with peanut butter filling

7.64

Tree fern, cooked, without salt

7.8

Bamboo shoots, raw

7.85

Brussels sprouts, raw

7.88

Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt

8

Soup, chicken gumbo, canned, condensed

8.4

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

8.43

Drumstick pods, raw

8.53

Tomato juice, canned, with salt added

8.58

Carambola, (starfruit), raw

8.88

Edamame, frozen, unprepared

8.98

Taro, tahitian, cooked, without salt

9.38

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt

9.45

Yardlong bean, cooked, boiled, drained, without salt

9.55

Baking chocolate, MARS SNACKFOOD US, M & M's Milk Chocolate Mini Baking Bits

9.58

Cheese food, pasteurized process, American, vitamin D fortified

9.67

Vegetable juice cocktail, canned

9.79

Chicory roots, raw

10.51

Danish pastry, cheese

10.55

Cake, cherry fudge with chocolate frosting

10.77

Gravy, beef, canned, ready-to-serve

11.21

Dessert topping, pressurized

11.25

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

11.46

Pie, fried pies, fruit

12.08

Figs, raw

12.28

CAMPBELL'S CHUNKY, Classic Chicken Noodle Soup

13.15

Croissants, cheese

13.32

Fish, herring, Atlantic, pickled

13.5

Bagels, oat bran

13.86

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids

14.3

Squash, winter, hubbard, cooked, boiled, mashed, without salt

15.25

Gooseberries, raw

15.27

Currants, red and white, raw

15.46

Groundcherries, (cape-gooseberries or poha), raw

15.68

Grapes, american type (slip skin), raw

15.78

Boysenberries, frozen, unsweetened

16.09

Lemon juice, raw

16.84

POPEYES, Coleslaw

16.94

Archway Home Style Cookies, Date Filled Oatmeal

17.04

Garlic bread, frozen

17.94

Snacks, corn-based, extruded, onion-flavor

18.46

Loganberries, frozen

19.14

Frozen novelties, No Sugar Added, FUDGSICLE pops

19.41

Blackberry juice, canned

19.5

Soybeans, green, cooked, boiled, drained, without salt

19.89

Frostings, coconut-nut, ready-to-eat

20.03

Ice creams, BREYERS, All Natural Light French Chocolate

20.18

Pancakes, buckwheat, dry mix, incomplete

20.21

Focaccia, Italian flatbread, plain

20.42

Seeds, lotus seeds, dried

20.63

Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program)

21.3

Nabisco, Nabisco Grahams Crackers

21.34

Papaya, canned, heavy syrup, drained

21.77

Keebler, Keebler Chocolate Graham SELECTS

22.26

Keikitos (muffins), Latino bakery item

22.33

Heinz, Weight Watcher, Chocolate Eclair, frozen

23.78

Artificial Blueberry Muffin Mix, dry

24.01

Pillsbury, Crusty French Loaf, refrigerated dough

24.1

Tortillas, ready-to-bake or -fry, flour, shelf stable

24.14

Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry

24.36

Mangos, raw

24.72

Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch

25.3

Popcorn, sugar syrup/caramel, fat-free

25.53

Tangerines, (mandarin oranges), raw

26.01

Kiwifruit, green, raw

26.39

Burdock root, cooked, boiled, drained, without salt

26.44

Potatoes, baked, skin, without salt

26.71

Biscuits, plain or buttermilk, refrigerated dough, higher fat

26.87

Rowal, raw

27.25

Fast foods, english muffin, with egg, cheese, and canadian bacon

27.3

Grapefruit juice, white, canned, sweetened

27.82

Puddings, chocolate, dry mix, regular, prepared with whole milk

27.89

Orange juice, chilled, includes from concentrate, with added calcium

28.06

Cereals, WHEATENA, cooked with water

28.67

Mountain yam, hawaii, cooked, steamed, without salt

29

Peanuts, all types, dry-roasted, without salt

31.04

Persimmons, japanese, raw

31.23

Litchis, raw

31.41

Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered

31.46

Yogurt, fruit, low fat, 11g protein/8 oz

31.62

Pomegranate juice, bottled

32.69

Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids

35.48

Muffin, blueberry, commercially prepared, low-fat

35.54

Macaroni, vegetable, enriched, cooked

35.66

Peaches, canned, light syrup pack, solids and liquids

36.52

Tamarind nectar, canned

36.97

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

37.08

Lima beans, immature seeds, cooked, boiled, drained, without salt

40.19

Noodles, egg, unenriched, cooked, without added salt

40.26

Rice, white, long-grain, regular, cooked, unenriched, with salt

44.51

George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry

48.71

Sweet potato, canned, syrup pack, drained solids

49.71

Teff, cooked

50.05


Step 3:

 For optimal weight loss results, your daily food intake should consist of these proportions: Forty to sixty percent healthy fats, Twenty to forty percent protein, And ten to thirty percent carbs.

You’ll automatically consume the right proportions to lose weight fast.

Some tasty combinations of healthy food are...

·         Apple and beets salad,

·         omelet with salmon and spinach,

·         steak with sweet potato puree,

·         a fresh salad with nuts and fruits,

·         Spinach salad with wild salmon

·         apple slices with creamy almond paste.

A 1000 calorie diet chart for weight loss

1st meal:  Take 2 High fiber digestive biscuits with 1 cup Lemon Green Tea You will get 55 calories from this diet.

 2nd meal:  1 bowl of Poha(Rice Flakes) or upma and sprinkle flax seeds on it Also have 1 cup skimmed or double toned milk with it. this meal will provide you 330 calories.

3rd Meal:  1 apple or orange OR... any other season fruit but try to avoid sugary fruits like mangoes, banana, grapes, etc. this meal will provide you 50 calories with lots of fibers, vitamins & minerals.

4th meal:  1 medium a bowl of Brown Rice OR 2 Bread o made of mix grains with these consume 1 medium bowl cooked lentils, 1 cup low-fat yogurt, and 1 cup vegetable salad where you can add cucumber, carrot, onion, tomatoes etc. With this diet will get 330 calories.

5th meal:  1 apple or orange with 1 cup Lemon green team and 2-3 high fiber digestive biscuits this the meal will give you 110 calories.

Last meal of the day:  1 large bowl of broccoli or cauliflower salad You can add some more vegetables in it like spinach, carrot, tomatoes etc. Sprinkle 1 tablespoon of flaxseeds too on it. and also drink 1 glass low-fat buttermilk with it. this meal is of 150 calories.

With this diet plan, you will get 1000 - 1100 calories in a day which is ideal for weight loss and which include the required protein, vitamins, minerals etc. and that's why its a healthy diet plan too. So, friends start following this diet plan & add 30 mins workout session in your daily routine.

Stay Alert in Pandemic- Keep Track of Your Oxygen Level



Comments