Food Lists for Weight Loss

Chef Alton Brown’s Food Lists for Weight loss, from the Dr. Oz show

I had to share this because I thought is was a great idea and could be something to try for a New Year's Resolution.  I might try it myself, minus the sardines and red meat!!

List 1: Foods to Eat Daily

• Dark leafy greens
• Nuts
• Carrots
• Green tea
• Whole grains
• Fruits

These foods should be a part of your daily diet. Whole grains, like oats, are rich in fiber so they fill you up and keep you satiated for longer. Also, soluble fiber keeps your cholesterol levels in check and lowers your risk of heart disease. And fruits, especially purple ones like blueberries, blackberries and Concord grapes are rich in antioxidants and resveratrol, known to promote longevity. To get these foods in every day, Brown freezes the berries into pre-portioned packets and either uses them in smoothies or just eats them as is. Additionally, nuts are a good source of protein and you can fit them in easily every day by eating a handful about 15 minutes before a big meal to help curb overeating.

List 2: Foods to Eat Three Times a Week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

These foods are healthy for you in moderation. For example, sardines are high in protein, and omega-3 fatty acids, which are very good for your heart; plus, the tiny bones contain calcium. Additionally, tofu makes a great low-calorie meat substitute that actually has more protein per calorie than ground beef. Brown frequently uses tofu in pasta sauces, tacos and stir-fry dishes. Cauliflower and broccoli are cruciferous vegetables that have been praised for their cancer-fighting properties, like antioxidants that help rid your body of toxins that might damage cells.

List 3: Foods to Eat Once a Week

• Red meat
• White starch
• Desserts
• Alcohol

These are foods you should only indulge in every once in a while. With alcohol, for instance, Brown’s motto is, “If you’re going to have one drink a week, make it count.” So choose a drink or dessert you really enjoy and savor it, rather than going for something that you might drink more of, but not like as much.

List 4: Foods to Never Eat / Foods to Avoid at All Times

• Soda
• Processed meals & Fast food
• Canned soups
• “Diet” anything

These are foods you should cut out completely. Brown found that when he drank diet soda or ate processed foods he would crave and eat sweet and processed things more often, contributing to his weight gain. And artificial sweeteners may be to blame. Studies have shown that artificial sweeteners can be addictive and put taste receptors into overdrive, causing the body to release more insulin – a hormone instrumental in storing body fat. So, instead, he stopped incorporating these foods into his diet altogether.

Alton Brown’s Dairy Free Chocolate Pie

Ingredients                                                       

13 oz semisweet chocolate chips

1/3 cup coffee liqueur

1 tsp vanilla extract

1 lb silken tofu

1 tbsp honey

1 (9-in) prepared chocolate wafer crust (store-bought is fine)

Directions

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat.

Place the chocolate chips and liqueur in a medium metal mixing bowl, set over the simmering water, and stir with a rubber or silicone spatula until melted. Remove from the heat and stir in the vanilla extract.

Combine the tofu, chocolate mixture, and honey in a blender or food processor and spin until smooth (about 1 minute).

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm.

8 servings

Courtesy Alton Brown, 2011

From “ Good Eats: The Early Years”