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249 foods that'll help you lose weight fast

130 Complex Carbohydrates that help you lose weight...

1. All whole grain or unprocessed foods

2. Any fruits or vegetables - How fruits & veggies burn fat

3. Oatmeal - How oatmeal prevents your body from storing fat

4. Steel-Cut Oats

5. Plain popcorn - lightly salted

6. Brown rice

7. Wild rice

8. Wheat Germ

9. Potatoes

10. Wheat breads (Avoid White breads)

11. Granary bread

12. Pitta bread

13. Wheat Bagel14. Wholegrain cereals

15. High fiber breakfast cereals like All Bran and Fiber One

16. Porridge

17. Grits

18. Oats

19. Shredded wheat

20. Whole wheat pretzels

21. Muesli

22. Cassava

23. Corn

24. Amaranth

25. Oatcakes

26. Pastas made with wheat like Macaroni or Spaghetti

27. Whole Barley

28. Buckwheat / Buckwheat pasta

29. Quinoa

30. Sprouted bread (Ezekiel bread)

Any vegetables

31. Artichokes

32. Asparagus

33. Arugula34. Green beans

35. String beans

36. Beets

37. Broccoli

38. Brussels sprouts

39. Cabbage

40. Carrots

41. Cauliflower

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42. Celeriac

43. Celery

44. Chervil

45. Chicory

46. Chives

47. Collard Greens

48. Cucumbers

49. Squash

50. Tomato

51. Cucumbers

52. Dandelion greens

53. Dill pickles

54. Eggplant

55. Endive

56. Garlic

57. Garbanzo beans (chickpeas)

58. Grapefruit

59. Kale60. Kidney Beans

61. Kohlrabi

62. Leeks

63. Lettuce

64. Mushrooms

65. Mustard greens

66. Okra

67. Onions

68. Parsley leaves

69. Pinto Beans

70. Turnips

71. Watercress

72. Parsnips (raw/boiled)

73. Peas

74. Peppers (green/red)

75. Pickles (sour/sweet)

76. Pumpkin

77. Radishes

78. Rappini

79. Rhubarb

80. Rutabagas

81. Sauerkraut

82. Salsify

83. Scallions

84. Shallots

85. Sorrel

86. Soybeans

87. Spinach

88. Tomatoes

89. Spirulina

90. Swiss Chard

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91. Yams

92. Sweet Potatoes

93. Zucchini

94. Water Cress

Any Fruits

Although fruits are simple carbs... the fructose or sugarcontained in fruits will not cause a quick rise in

blood sugar that WILL NOT make you store fat as easily if you ate other simple carbs like these bad

weight loss foods here plus... fruits contain fiber (see fast weight loss tip #6) and other nutrients that are

beneficial to weight loss

95. Apples See how apples prevent your body from absorbing too much fat

96. Apricots

97. Asain Pears

98. Bananas

99. Blackberries100. Blackcurrants

101. Blueberries

102. Cantaloupe

103. Cherry

104. Cranberries

105. Currants

106. Damson plum

107. Figs

108. Goji Berries

109. Grapes

110. Honeydew melon

111. Huckleberries

112. Kiwi

113. Kumquats

114. Lemon

115. Limes

116. Loganberries

117. Mangoes

118. Melon

119. Muskmelons

120. Navy beans

121. Nectarines

122. Papaya

123. Pineapple

124. Plums

125. Pomegranates

126. Prunes

127. Oranges

128. Peach

129. Pear

130. Plum

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131. Raspberries

132. Spaghetti Squash

133. Strawberries

134. Quince

135. Tangerines

136. Watermelon

See how to lose weight without counting calories

79 High Protein foods that help you lose weight...

Any type of Protein shakes & supplements...

1. Protein Bars

2. Whey Protein shakes

3. Casein Protein shakes

4. Egg Protein shakes

5. Soy Protein Shakes &Soy Protein Bars - vegetarian protein source

6. Hemp Protein Shakes - anothervegetarian protein source

7. Blended Protein shakes

Any animal sources...

8. Orangic Beef(range-fed or game)

9. Cornish hen

10. Chicken - Lean Chicken breast (skinless)

11. Turkey - Deli Turkey breast / Skinless Turkey breast

12. Quail

13. Duck

14. Goose

15. Emu

16. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm

roasts.

17. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.

18. Well-trimmed Leg of lamb

19. Bison

20. Rabbitt

21. Deer / Moose / Elk / Caribou

22. Top Round Leg cutlet or Chop cuts of Veal

23. Egg whites / Egg beaters

24. Eggs

Most fish & other seafoods...

25. Tuna

26. Sardines

27. Trout

28. Salmon

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29. Abalone

30. Bass (fresh water/sea)

31. Cod

32. Roe

33. Perch

34. Pollack

35. Halibut

36. Anchovy

37. Catfish

38. Mackerel

39. Flounder

40. Herring

41. Tilapia

42. Swordfish

43. Whiting

44. Grouper

45. Haddock

46. Snapper47. Crab

48. Crayfish

49. Mussels

50. Shrimp

51. Scallops

52. Oysters (half shell)

53. Frog legs

54. Terrapin (turtle)

Any nuts & seeds - High protein foods for vegetarians

55. Unsalted Cashews

56. Unsalted peanuts

57. Raw Almonds

58. Hazelnuts

59. Brazil Nuts

60. Pecans

61. Walnuts

62. Pine Nuts

63. Pistachio Nuts

64. Macadamia Nuts

65. Pistachio nuts

66. Hazelnuts and Filberts67. Butternuts

68. Beechnuts

69. Pumpkin seeds

70. Sunflower seeds

71. Chia seeds

More high protein foods...

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72. Hummus

73. Seitan

74. Tempeh

75. Natural peanut butter

76. Natural cashew butter

77. Natural almond butter

78. Beef Jerky

79. Tofu & Soy products

Quick tip: try to get at least 30% of your total calories from protein because in a Danish study... People who got

30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from

protein and here's why...

Your body burns the most calories when digesting protein. See fast weight loss tip #7

4 Good Fats that help you burn fat...

1. Omega-3s - See how Omega-3's help you burn fat

2. CLA - See how CLA helps you lose belly fat

3. Omega-6s - How Omega-6 fats such as GLA helped people lose 11 pounds

4. MCT - How you can lose up to 36 pounds in a year eating more MCTs fats

You can take supplements to get more Good fats in your diet but if you eat more complex carbs and lean proteins -

you'll be getting enough Good Fats in your diet to lose weight.

7 Low-fat dairy products that help you lose weight...

1. Low fat yogurt

2. Greek yogurt

3. Low fat cottage cheese

4. Low fat cheese

5. Low-fat/non-fat sour cream

6. Low-fat or Skim milk

7. Fat free cream cheese

See how dairy products breakdown fat cells faster

7 Condiments that can be used safely when trying to lose weight...

1. Carb options barbeque sauce, ketchup and pasta sauce

2. Fat free mayonaise

3. French's honey mustard

4. Mrs. Dash

5. I can't believe it's not butter

6. Smuker's sugar free jams

7. Balsamic vinegar

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31 Spices & Spicy Foods that increase your metabolism...

1. Hot peppers

2. Cayenne peppers

3. Hot mustard

4. Cinnamon

5. Cumin

6. Turmeric

7. Cloves

8. Jamaica pepper

9. Africa birdseye

10. Anaheim

11. Curry Powder

12. Jalapeno Peppers

13. Habanero Peppers

14. Chili Peppers

15. Chili Powder

16. Cavenne Peppers

17. Thai Peppers

18. Ginger (Turmeric)

19. Garlic

20. Bell peppers

21. Bird's eye chili

22. Tabasco

23. Rocoto

24. Chiltepin

25. Piquante

26. Super Chili

27. Datil28. Fatalii

29. Naga

30. Jolokia

31. Scotch bonnet

79 Muscle Building Foods...

Any type of Protein shakes & supplements...

1. Protein Bars

2. Whey Protein shakes3. Casein Protein shakes

4. Egg Protein shakes

5. Soy Protein Shakes &Soy Protein Bars - vegetarian protein source

6. Hemp Protein Shakes - anothervegetarian protein source

7. Blended Protein shakes

Any animal sources...

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8. Orangic Beef(range-fed or game)

9. Cornish hen

10. Chicken - Lean Chicken breast (skinless)

11. Turkey - Deli Turkey breast / Skinless Turkey breast

12. Quail

13. Duck

14. Goose

15. Emu

16. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm

roasts.

17. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.

18. Well-trimmed Leg of lamb

19. Bison

20. Rabbitt

21. Deer / Moose / Elk / Caribou

22. Top Round Leg cutlet or Chop cuts of Veal

23. Egg whites / Egg beaters

24. Eggs

Most fish & other seafoods...

25. Tuna

26. Sardines

27. Trout

28. Salmon

29. Abalone

30. Bass (fresh water/sea)

31. Cod

32. Roe

33. Perch

34. Pollack

35. Halibut

36. Anchovy

37. Catfish

38. Mackerel

39. Flounder

40. Herring

41. Tilapia

42. Swordfish

43. Whiting

44. Grouper45. Haddock

46. Snapper

47. Crab

48. Crayfish

49. Mussels

50. Shrimp

51. Scallops

52. Oysters (half shell)

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53. Frog legs

54. Terrapin (turtle)

Any nuts & seeds - High protein foods for vegetarians

55. Unsalted Cashews

56. Unsalted peanuts

57. Raw Almonds

58. Hazelnuts

59. Brazil Nuts

60. Pecans

61. Walnuts

62. Pine Nuts

63. Pistachio Nuts

64. Macadamia Nuts

65. Pistachio nuts

66. Hazelnuts and Filberts

67. Butternuts

68. Beechnuts

69. Pumpkin seeds

70. Sunflower seeds

71. Chia seeds

More high protein foods...

72. Hummus

73. Seitan

74. Tempeh

75. Natural peanut butter

76. Natural cashew butter

77. Natural almond butter

78. Beef Jerky

79. Tofu & Soy products

28 natural diuretics that'll flush out your excess water weight...

1. Green tea

2. Celery

3. Parsley

4. Dandelion

5. Juniper berries

6. Asparagus

7. Artichoke

8. Melon

9. Watercress

10. A high protein diet

11. Cranberry juice

12. Apple cider vinegar

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13. Nettle

14. Dandelion leaf tea

15. Fennel

16. Any Natural foods with high water content

17. Watermelons

18. Cucumbers

19. Onions

20. Garlic

21. Brussel Spouts

22. Beets

23. Oats

24. Cabbage

25. Carrots

26. Lettuce

27. Tomatoes

28. Horseradish

What are diuretic foods & How do they help me lose weight?

Diuretics will not help you burn off ugly body fat but they will help you lose excess water or fluid weight but...

The 28 foods on this page are Natural diuretics that will flush excess water weight out of your body and also help

you burn fat and the reason why these Natural Diuretics help you flush out water weight is because...

Natural diuretics are natural foods or herbs that allow increased flow of urine and thereby aid removal of fluids

from the body and The main reason why you may need to flush out excess water weight is...

If you accumulated a lot of excess water and got bloated from eating too much salty and sugary foods or these bad

foods and/or been on a low protein diet which can all cause your body to retain lots of water and...

20 Foods that are good for your skin

1. Dark chocolate

Dark chocolate helps to moisturize your skin, reduce redness and roughness according to a study published in the

journal of nutrition and according to University of Nottingham professor Ian MacDonald... The cocoa flavanols in

dark chocolate help fight sleep deprivation, fatigue, and the effects of aging.

2. Berries

Most berries like blackberries, blueberries, strawberries, raspberries, gooseberries and cranberries are high in

antioxidants that help produce collagen to keep your skin smooth and plump plus... The antioxidants in berries

prevents your skin from aging by fighting off free radical damage.

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3. Acai

Acai may not be the weight loss miracle you hoped it would be but Acai contains 10 times more antioxidants than

red grapes and 10-to-30 times the anthocyanins of red wine that help combat premature aging.

4. Pomegranates

The reason why pomegranates are included in so many skin care products is because the juice in pomegranates

strengthens skin & hair by protecting you from UV rays that accelerate the aging process.

5. Dark leafy greens

Dark leafy greens like Broccoli & Spinach are full ofanti-aging antioxidants plus they are high in lutein and lutein

boost skin hydration and elasticity.

6. Green Tea

Green tea is also high in antioxidants & flavinoids and it has anti-inflammatory properties which can all

help prevent wrinkles and produce better looking skin.

7. Water

Drinking plenty of water helps your skin look good by moisturizing your skin from the inside out and... Not drinking

enough water will dry out your skin leading towrinkles

8. Fish

Salmon, sardines, mackerel, tuna and trout are all high in omega 3 fats that reduces the inflammation that leads to

free radical damage that accelerates the aging process and...

The omega-3 fats found in fish help keep your skin moisturized & more elastic toprevent wrinkles & Omega 3 fats

give you shinier hair plus...

The omega-3 fats keeps your skin firm to help you get rid of cellulite.

9. Nuts & Seeds

Nuts & seeds are high in vitamins A and E and these vitamins slow down the aging process by protecting you

against sun damage and just like the healthy Omega 3 fats found in fish...

Nuts & seeds also have a lot ofgood fats in them that keep your skin moisturized preventing you from getting dry

skin

10. Eggs

Eggs are full of antioxidants like Vitamins B & E that are easily absorbed by your body to slow down the aging

process.

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11. Tomatoes, grapefruit & watermelon

Tomatoes are a good source of the antioxidant lycopene that protects the skin from sun damage by neutralizing

the free radicals that can damage skin cells and cause cancer and...

It's best to use cooked and canned tomato products rather than fresh tomatoes to get the most lycopene out of

tomatoes and Grapefruit and watermelon are alsogood sources of lycopene

12. Yellow & Orange foods

Yellow & orange foods like pumpkin, sweet potatoes, carrots, apricots, mangoes, cantaloupe, egg yolks, and yellow

or orange peppers are all high in beta-carotene and...

Beta-carotene helps you with any dry skin problems and it makes your skin smooth & soft while also

protecting your skin from sun damage and...

Yellow and orange foods are also all high in vitamin A that will protect your skin fun the sun while giving

you smoother, better looking skin and...

Without enough Vitamin A in your diet your skin will become dry & scaly

13. Yogurt

Yogurt will kill the bacteria that causes you to get acne and other skin problems.

14. The Allium Family

These are foods like Onions, Garlic, Chives, Leeks, Shallots and Scallions. The Allium Family helps get rid of

cellulite by removing the toxins in your body that cause cellulite and...

It prevents spikes in blood sugar which accelerates aging, wrinkles and a host of degenerative diseases.

15. Barley Grass and Wheat Grass

Wheat grass reduces the inflammation that makes you age faster and it helps the body attack cancer cells.

16. Prunes

Prunes are full of flavinoids & antioxidants that off fight free radical damage to make your skin look better.

17. Corn & artichokes

Corn & artichokes are full of ferulic acid that protects your skin from harmful sun rays that cause wrinkles

18. Citrus Fruits

All citrus fruits like oranges, grapefruit, lemons & lime are high in Vitamin C and... You need Vitamin C to help you

make collagen or skin protein plus Vitamin C also helps fight against the free radicals that speed up the aging

process.

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19. Apricots

Since Apricots are high in Vitamin A they'll help you get rid of acne because Vitamin A prevents too many dead skin

cells from clogging up your pores.

20. Cantaloupe

Cantaloupe is high in superoxide dismutase or SOD which helps protect your skin from sun damage that makes you

look older.

50 Foods high in Antioxidants

1. Acai

2. Red Beans

3. Blueberries

4. Red kidney beans

5. Pinto beans6. Cranberries

7. Green Tea

8. Artichokes

9. Blackberries

10. Prunes

11. Raspberries

12. Strawberries

13. Red Apples

14. Black plums

15. Black beans

16. Cherries

17. Pecans

18. Russet potato

19. Grapes

20. Watermelon

21. Spinach

22. Broccoli

23. Walnuts

24. Amla Fruit

25. Apricots

26. Rosehip

27. Wolfberry

28. Blackcurrants

29. Raw Cabbage

30. Green Bell Peppers

31. Red Bell Peppers

32. Watercress

33. Tomatoes

34. Garlic

35. Raisins

36. Red wine

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37. Dark Chocolate

38. Crow berry

39. Pomegranates

40. Oranges

41. Goji

42. Pineapples

43. Kiwi

44. Grapefruit.

45. Red cabbage

46. Red beets

47. Soybeans

48. Cloves

49. Cinnamon

50. Oregano

4 ways Antioxidants helps you look good naked...

1. Antioxidants fight off free radicals that accelerate the aging process so you can reverse the aging process

and Prevent wrinkles.

2. Antioxidants may help you prevent &get rid of cellulite and...

3. Antioxidants may also help you prevent &get rid of stretch marks by repairing any free radical damage

done by sun exposure, smoking & poor diet.

4. Vitamins A, C, E, Lutein, Lycopene, Selenium and Zinc are all antioxidants that help reverse the aging

process to Make you look younger.

19 Foods high in Vitamin A

1. Carrots

2. Peaches

3. Spinach

4. Kale

5. Cantaloupe

6. Apricots

7. Watercress

8. Papaya

9. Mango

10. Sweet potato

11. Cod liver oil

12. Liver

13. Squash14. Eggs

15. Cow's Milk

16. Turnip Greens

17. Mozzarella cheese

18. Cantaloupe

19. Cream of Wheat

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7 ways Vitamin A helps you look good naked...

1. Vitamin A helps get rid of acne by lowering the amount oil your body produces.

2. Vitamin A is needed to produce collagen to make your skin look better and without enough vitamin A your

skin will become dry & flaky.

3. Vitamin A helps get rid of stretch marks.

4. Vitamin A also helps fade away age spots.

5. Vitamin A is also the main ingredient in many skin products formulated to helpget rid of wrinkles.

6. Vitamin A is essential in the Production of testosterone and not getting enough vitamin A will lead

to Lower testosterone levels.

7. Vitamin A will increase the strength and elasticity of your skin to help you prevent &Get rid of stretch

marks.

30 Foods high in Vitamin B

1. Liver

2. Beef

3. Tuna

4. Turkey

5. Eggs

6. Red

7. Spinach

8. Kale

9. Potatoes

10. Brazil nuts

11. Avocados

12. Brown rice

13. Peanut butter

14. Legumes

15. Kefir

16. Bananas

17. Lentils

18. Chili peppers

19. Milk

20. Cheese

21. Yogurt

22. Tempeh

23. Peanuts

24. Fava beans

25. Nutritional yeast26. Brewer's yeast

27. Molasses

28. Sunflower seeds

29. Cottage cheese

30. Tofu

8 ways Vitamin B helps you look good naked...

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1. Vitamin B12 helps you have more energy.

2. Vitamin B (Choline & Inositol) helps you metabolize or burn fat.

3. Vitamin B helps increase your metabolismmaking you burn fat fasterby improving your thyroid function.

4. Vitamin B is essential in the Production of testosterone and not getting enough vitamin B will lead

to Lower testosterone levels.

5. Vitamin B-3 will help lower your sugar cravings and it will also help suppress your alcohol cravings as well.

6. Vitamin B6 can prevent or eliminate any bloating bought on by PMS to Make your stomach flat.

7. Vitamin B prevents blackheads from forming.

8. Vitamin B helps your body produce a normal amount of oil so a diet low in Vitamin B may give you

flaky, Dry skin.

33 Foods high in Vitamin C

1. Oranges

2. Pineapples

3. Berries

4. Beets

5. Avocados

6. Asparagus

7. Lemons

8. Lime

9. Grapefuit

10. Acerola Cherry

11. Blackcurrant

12. Bell Peppers

13. Papayas

14. Watermelon

15. Green peppers

16. Strawberries17. Cauliflower

18. Kiwi

19. Guava

20. Brussels Sprouts

21. Kale

22. Mustard greens

23. Turnip greens

24. Watercress

25. Chard

26. Spinach

27. Broccoli

28. Cauliflower

29. Tomatoes

30. Apples

31. Cabbage

32. Celery

33. Watermelon

9 ways Vitamin C helps you look good naked...

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1. Vitamin C makes your skin look better by preventing the breakdown of collagen.

2. Vitamin C helps get rid of cellulite by helping your body produce enough collagen to firm up your skin.

3. Vitamin C is good for Anti-Aging as it reduces the damage done to your skin by the sun.

4. Vitamin C is also an antioxidant that helps destroy free radicals in your body to make you look younger.

5. A study published in the American Journal of Clinical Nutrition found that women who had more vitamin C

in thier diet had a much better skin-aging appearance with less wrinkles.

6. Vitamin C helps your body burn fat turning it into energy.

7. Vitamin C helps suppress the belly fat storing hormone called Cortisol.

8. Vitamin C helps keep your testosterone high by reducing the armostase enzyme that converts your

Testosterone into Estrogen.

9. Vitamin C will increase the strength and elasticity of your skin to help you prevent &Get rid of stretch

marks.

15 Foods high in Vitamin D

1. Cod liver oil

2. Herring

3. Catfish

4. Oysters

5. Mackerel

6. Sardines

7. Cheese

8. Tuna

9. Salmon

10. Soymilk

11. Milk

12. Eggs

13. Shrimp

14. Shiitake Mushrooms15. Button Mushrooms

2 ways Vitamin D helps you look good naked...

1. Researchers at the Univ. of Minnesota found that Vitamin D levels in the body at the start of a low-calorie

diet predict weight loss success.

2. Vitamin D helps prevent cramps while doing fat burning workouts to make you look good naked.

26 Foods high in Vitamin E

1. Almonds

2. Sunflower seeds

3. Salmon

4. Legumes

5. Cottonseed oil

6. Safflower oil

7. Wheat germ oil

8. Hazelnuts

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9. Peanuts

10. Brazil nuts

11. Olives

12. Spinach

13. Papaya

14. Mustard greens

15. Turnip greens

16. Blueberries

17. Swiss Chard

18. Corn

19. Corn oil

20. Pine nuts

21. Apricots

22. Taro Root

23. Peanut butter

24. Rapeseed oil

25. Cod liver oil

26. Avocado

7 ways Vitamin E helps you look good naked...

1. Vitamin E helps increase your metabolismmaking you burn fat fasterby improving your thyroid function.

2. Vitamin E makes your skin look better &reduces wrinkles by preventing the breakdown of collagen.

3. Vitamin E is good for Anti-Aging as it reduces the damage done to your skin by the sun.

4. Vitamin E is also an antioxidant that helps destroy free radicals in your body to make you look younger.

5. Vitamin E is essential in the Production of testosterone and not getting enough vitamin E will lead to Lower

testosterone levels.

6. Vitamin E will increase the strength and elasticity of your skin to help you prevent &Get rid of stretch

marks.7. Vitamin E can prevent or eliminate any bloating bought on by PMS to Make your stomach flat.

20 Foods high in Vitamin K

1. Kale

2. Amaranth leaves

3. Parsely

4. Chard

5. Collards

6. Spinach

7. Turnip greens8. Beet greens

9. Mustard greens

10. Brussel sprouts

11. Broccoli

12. Onions

13. Lettuce

14. Peas

15. Cucumber

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16. Watercresss

17. Basil

18. Lambs quarters

19. Asparagus

20. Prunes

27 Foods high in fiber

1. Bran Cereal

2. Black Beans

3. Lentils

4. Oats

5. Artichoke

6. Avocado

7. Peas

8. Soybeans

9. Quinoa

10. Navy Beans

11. Baked beans

12. Lima Beans

13. Kidney beans

14. Kale

15. Blackberries

16. Squash

17. Flax Seeds

18. Garbanzo beans

19. Raspberries

20. Apple

21. Pear22. Carrots

23. Broccoli

24. Raisins

25. Dates

26. Bran Muffins

27. Dried Figs

5 ways Fiber helps you look good naked...

1. Fiber prevents you from overeating and gaining weightbecause it makes you feel full.

2. Fiber helps Kill all your sugar cravings.3. Fiber gives you an even greater feeling of fullness and higher energy levelsthroughout the day.

4. Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check

preventing you from getting hungry.

5. Fiber is highly thermongenic meaning every time you eat fiber your body has to burn a lot of fat just to

digest the fiber you eat.

22 Foods high in Iron

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1. Red meat

2. Egg yolks

3. Beans

4. Spinach

5. Prunes

6. Raisins

7. Artichokes

8. Chicken Liver

9. Tofu

10. Chick Peas

11. Oysters

12. Clams

13. Scallops

14. Breads & cereals fortified with iron

15. Kale

16. Chard

17. Broccoli

18. Cashews19. Almonds

20. Pumpkin seeds

21. Pine nuts

22. Soybeans

30 Foods High in Lutein

1. Carrots

2. Squash

3. Cantaloupe

4. Tomatoes5. Spinach

6. Oranges

7. Orange juice

8. Kale

9. Turnip greens

10. Collards

11. Romaine Lettuce

12. Peaches

13. Peas

14. Brussels sprouts

15. Green beans

16. Tangerines

17. Tangerine juice

18. Okra

19. Celery

20. Tomatoes

21. Tomato juice

22. Papayas

23. Melons

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24. Collard greens

25. Red Pepper

26. Tomatoes

27. Broccoli

28. Corn

29. Eggs

30. Zucchini

16 Foods high in lycopene

1. Tomatoes

(Your body absorbs lycopene better from cooked tomato products)

2. Tomato sauce

3. Red papaya

4. Guavas

5. Watermelon

6. Grapefruit

7. Dried Parsley and Basil

8. Persimmons

9. Beans

10. Asparagus

11. Chicken Liver

12. Red Cabbage

13. Carrots

14. Rose Hips

15. Apricots

16. Autumn Olive berry

22 Foods High in Selenium

1. Brazil nuts

2. Whole grains

3. Button & Shiitake mushrooms

4. Cod

5. Shrimp

6. Snapper

7. Sardines

8. Tuna

9. Halibut

10. Liver11. Salmon

12. Sunflower Seeds

13. Eggs

14. Onions

15. Oysters

16. Clams

17. Wheat germ

18. Brown rice

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19. Herring

20. Turkey

21. Pork chops

22. Lobster

5 ways Selenium helps you look good naked...

1. Selenium helps increase your metabolism by making you burn fat fasterimproving your thyroid function.

2. Selenium is good for Anti-Aging because it helps protect your skin from sun damage.

3. Selenium is also an antioxidant that helps destroy free radicals in your body to make you look younger.

4. Selenium has been used to help get rid of acne.

5. Selenium helps prevent dandruff.

23 Foods high in Silicon

1. Bell peppers

2. Soybeans

3. Oats

4. Brown rice

5. Barley

6. Burdock root

7. Apples

8. Oranges

9. Raisins

10. Grapes

11. Cucumber

12. Hemp leaves

13. Horsetail

14. Marjoram

15. Spinach

16. Radish

17. Romaine lettuce

18. Tomato

19. Nopal cactus

20. Peanuts

21. Almonds

22. Millet

23. Flaxseeds

7 ways Silicon helps you look good naked...

1. Silicon is needed to help you make more collagen or skin protein.

2. Silicon is good for Anti-Aging as it slows the aging process.

3. Silicon gives you healthy and thick hair.

4. Silicon increases the luster and shine of your hair

5. Silicon prevents alopecia or thinning of your hair.

6. Silicon prevents britter nails.

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7. Silicon maintains the glow of your skin.

28 Foods high in Zinc

1. Oysters

2. Salmon

3. Pumpkin seeds

4. Squash seeds

5. Dark Chocolate

6. Garlic

7. Sesame Seeds

8. Watermelon seeds

9. Wheat germ

10. Chickpeas

11. Shrimp

12. Crab

13. Organic Beef

14. Beef Liver

15. Lima beans

16. Egg yolks

17. Mushrooms

18. Turkey

19. Lobster

20. Spinach

21. Lamb

22. Kidney beans

23. Peanuts

24. Tahini

25. Flax seeds26. Pork

27. Brewers Yeast

28. Brown rice

14 ways Zinc helps you look good naked...

1. Zinc is needed to Naturally increase your testosterone.

2. Zinc helps you Build muscle by helping you repair & rebuild your muscles back into bigger & stronger ones

after a workout.

3. Zinc is also an antioxidant that helps destroy free radicals in your body to make you look younger.

4. Zinc helps you have better looking skin because zinc is needed to makevitamin A do it's job of making youhave better looking skin.

5. Zinc makes your hair & nails look better because zinc is needed to produce keratin (which is basically hair

& nail protein)

6. Zinc helps you have more energy while people with low levels of zinc in their diet may end up having

chronic fatigue or even hypothyroidism.

7. Zinc also helps get rid of acne by controlling the production of oil.

8. Zinc is good for perserving collagen which helps prevents wrinkles.

9. Zinc helps treat dry skin.

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10. Zinc helps prevent baldness.

11. Zinc may also help you lose weight by helping curb your appetite.

12. Zinc helps increase your metabolismmaking you burn fat fasterby improving your thyroid function.

13. Zinc has been shown in studies to raise leptin levels by 142% and leptin regulates bodyweight by sending

satiation (fullness) signals to the brain and leptin increases your body's ability to burn fat.

14. Zinc will increase the strength and elasticity of your skin to help you prevent &Get rid of stretch marks.

nacks worth 100 Calories

y 1 cup puffed rice & 1/2 cup skim milk

y 1 cup puffed wheat & 1/2 cup skim milky 1/2 English muffin & 1/2 tsp butter

y 1 slice toast & 1 tsp jellyy 1 rice cake & 1 T. peanut butter

y 1/2 cup vanilla yogurty 1/2 cup low-fat cottage cheese

y 1 cup skim milky 1 large apple

y 1 peary 1 small banana

y 1 cup chicken rice soupy 1 cup beef barley soup

y 1 oz. mozzarella cheesey 1 cup minestrone soup

y 1 cup turkey vegetable soupy 1 cup chicken noodle soup

y 1 cup peas & carrots

y 1/2 cup prune juicey 4 oz. shrimpy 2 oz turkey

y 1/2 cup sherbety 1 cup apple juice

y 10 walnut halvesy 15 almonds

y 4 brazil nutsy 30 pistachios

y 1/2 cup oatmealy 1 cup fruit cocktail

y 1 ear corny 1 tea matzo

y 1 tortillay 1 small pita (1 oz.)

y 1 small oatmeal cookiey 1 tsp. peanut butter

y 1 frozen fruit bary 1/2 cup fat-free frozen yogurt

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75 Calorie Munchies

y1 slice bread

y 3 cups air-popped popcorny 1 slice American cheese (3/4 oz.)

y 4 raw kumquatsy 1 Milano cookie

y 2 shortbread cookiesy 1 medium apple

y 1 large pineapple slicey 1 hard boiled egg

50 Calorie Treats

y 1 Peach

y 1 cup watermelon cubesy 1/2 cup raspberries

y 1/2 papayay 1/2 mango or 1 kiwi

y 4 oz. orange juicey

1/2 cup apple saucey 1 small orangey 1 slice cantaloupe

y 10 small cherries or 1 small appley 2 apricots

y 1/2 cup fruit salady 1 large tangerine

y 1 sesame breadsticky 2 graham crackers

y 3 Ritz crackersy 10 oyster crackers

y

2 triscuitsy 2 saltines

y 1 Pecan Sandiey 1 Oreo

y 1 Lady Fingery 1 cup bean sprouts

y 5 animal crackersy 2 arrowroot cookies

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y 1 fig bary 3 ginger snaps

25 Calorie Tidbits

y 5 stalks celery

y 5 zucchini sticksy 1 cup raw green beans

y 1 large carroty 1 tomato

y 1 small plumy 1 prune

y 1 apricoty 1 stalk broccoli

y 1/2 cup beetsy 9 brussel sprouts

y 1 cup shredded cabbagey 1/2 cup spinach (cooked)

y 1 large green peppery 12 radishes

y 2 whole cucumbersy 1 cup cauliflower

y 7 oz. lettuce

y 2 large dill picklesy 2 large olivesy 1 saltine

y 1 marshmallow

Visual gallery of a series of meals in the 300-400 Calorie range. The visual representation gives an idea of portion size.

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Breakfast - 290 Calories

1 whole wheat English muffin

2 pats low fat butter

1 hard boiled egg

1/2 cup of fruit

8 oz fruit juice

8 oz water

Cereal - 300 Calories

1 cup of cereal

8 oz 2% milk

1 banana

1 coffee or tea

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Baked potato - 305 Calories

1 medium baked potato

2 tablespoons sour cream

2 tablespoons salsa

1 cup sliced melon

12 oz water

Oatmeal - 325 Calories

1 cup oatmeal with raisins

1 cup of fruit

1 cup coffee or tea

1 banana

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Soup - 350 Calories

1 bowl of soup

1 small tossed salad

2 tablespoons reduced fat oil and vinegar dressing

12 oz water

4 saltine crackers

Chicken - 345 Calories

6 oz of chicken

1 cup of green beans

2 pats of low-fat butter

1 small tossed salad

2 tablespoons reduced fat oil and vinegar dressing

12 oz water

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Chicken Salad - 350 Calories

1 large tossed salad

2 tablespoons reduced fat oil and vinegar dressing

6 oz sliced chicken

1 cup of low fat wheat thin crackers

12 oz water

Scrambled eggs - 360 Calories

2 scrambled eggs

2 strips of turkey bacon

1 piece whole wheat toast

1 pat of low fat butter

1 coffee or tea

8 oz water

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Fish - 365 Calories

6 oz broiled white fish

1 cup of mashed potatoes

1 pat of butter

1/2 cup of peas

8 oz diet iced tea

Chicken and Rice - 395 Calories

6 oz cooked chicken

2 tablespoons of barbecue sauce

1 cup of mixed vegetables

1/2 cup of brown rice

1 small tossed salad

2 tablespoons reduced fat oil and vinegar dressing

12 oz water

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Consumption

It's hard to believe that the average American consumes around 3,800 Calories per day. That's more than all the food shown

on this page. Highly processed foods are very easy to overeat.