Download - 249 Foods That
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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.