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menuWhen you’re trying to come up with a weight loss menu, there’s actually quite a bit of leeway about what you can eat – the challenge is to figure out how much you can eat without gaining weight.

There are a variety of different diets all purporting that they will result in weight loss, but we here at GreenLite Medicine promote a specific type of eating plan that is based on the knowledge of our obesity experts and medical professionals on staff. 

Creating a custom menu requires meeting with one of our health coaches (everyone has different caloric needs based on their body mass index and other factors), but here are some general guidelines:

Weight Loss Menu: Protein

Since we advocate a high-protein, low-carb diet for weight loss, your menu must include lots of lean protein sources: chicken, fish, turkey, flank steak, egg whites, and also vegetarian sources like tofu, if you like.

It’s possible to create a weight loss menu with vegetarian sources of protein, but keep in mind that many of these foods will be higher in carbohydrates.

We recommend eating protein at every meal, and also having protein-rich snacks on hand. This will help prevent you from overeating, which is paramount to weight loss.

Weight Loss Menu: Fats

Many people are frightened of fats, but a daily dose of the right amount of fat is good and can help keep you full when you’re cutting carbohydrates. Make sure these fats come from pure and healthy sources, like avocados, grass-fed butter, and organic oils. Limit your exposure to saturated fats, which are found in processed foods and dairy. Opt for low-fat versions of milk, cheese, and other dairy products. Ultimately, if your goal is weight loss, just make sure the calories you eat from fat won’t offset your weight loss goals.

Weight Loss Menu: Carbohydrates

Just how many carbohydrates should you eat for weight loss? It’s entirely dependent on your weight, your goals, and your unique makeup. Our clients may be eating anywhere from 40-50 grams of carbohydrates a day if they are on the GreenLite plan. Remember, too, that vegetables and fruits have carbohydrates, so choosing the right ones is important for a balanced weight loss menu.

Weight-Loss Menu: Vegetables

Vegetables are one of the biggest staples in a weight loss menu because they provide volume (which keeps you full) and healthy nutrients. Moreover, with some vegetables (like greens) you can eat as much as you want and it won’t affect your weight loss – provided you’re also getting the right caloric and nutrient balance in other areas. Vegetables can be used as a great base for salads, soups, stir-frys and other dishes that are waistline-friendly.

Weight-Loss Menu: Sauces and Condiments

The thing to remember about what your put on your food – or what you use to cook it with – is that it’s an easy way to quickly add calories, fat, and sugar without realizing it. Read labels and look for low-fat versions of salad dressings or sauces. Also check to make sure there aren’t other added sugars, which can increase total carbohydrate count for foods.

Are you interested in a personal weight loss coach? Check out our programs here and give us a call today! No matter where you live, we can help.

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