A quick reference or handy guide can be helpful, when you have made a decision to eat right.
A reference could be a grocery list of low fat foods, a chart or a meal plan.
I use a chart called Michi's Ladder with five tiers. It is a grocery list of low fat foods, a list of carbohydrate foods and a list of protein foods that you can choose from.
This list is just a guideline, but it allows you to decide from a variety of food. This list is also separates all of the foods that listed into five groups called tiers.
If you only ate from tiers 1 and 2, you would have a near-perfect diet.
Hear are a few items from tier 1 and 2
Good fat foods
- Avocados
- Buffalo
- Cereal, whole-grain
- Coconut oil, unrefined
- Eggs, whole
- Fish, cold water (salmon, mackerel, sardines)
- Fish, fresh water
- Flaxseed Hemp seed
- Olive oil
- Olives
- Ostrich
- Venison, free-range
- Beef, lean ground
- Seef, sirloin
- Coconut
- Cottage cheese, low-fat
- Duck, free range
Good Carb foods
- Apples, with skin
- Asparagus
- Beets
- Blueberries
- Bran Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Citrus Fruits
- Cucumbers
- Garlic, fresh
- Granola, raw, no sugar
- Kiwifruit
- Hummus
- Pears with skin
- Brown Rice
- Spinach
- Yams
There are fats that you will want to avoid. Here are some tips.
More about Fats
Avoid saturated and trans fats in red meats, full-fat dairy foods, and processed foods. Learn to read labels.
Avocados, raw nuts, flaxseeds, and olive oil are great sources of essential fatty acids. Just keep portions very small. Fat is extremely dense and has more than twice the calories per gram as protein and carbs.
What you eat has a direct effect on every thing from the way your body works to your mood to the amount of fat your body burns or stores.
There are fats that you want to avoid and are located on tier 5 of Michi's Ladder. Here are a few.
Bad Fats
- Bacon
- Baked beans
- Regular ground beef
- Chicken a la King
- Chidken, buffalo wings or nuggets
- Chips, potato or corn
- Chocolate
- Cinnamon bun
- Coffee, mocha, frapp, etc.
- Cookies
- Cream cheese Creamed beggies
- Creamer, nondairy
- Coughnuts
- French Fries
- Gravy
- Hamburger, fast food
- Hot Dogs
- ice cream
- Nachos
- Oniion rings
- Pastries
- Pies
- Potato skins, fried
- Potpie
- Refried beans, w / lard
- Creamy Salad Dressing
- Sausage
- Tater tots
- Toaster Pastries
You do need fat in your diet, you just need to make sure that you choose the right kinds.
Here is a great tip that I tell my class that is sure to speed up your metabolism. It is only two rules long. It only works if you are eating foods from the top two tiers of Michi's ladder.
- Never let yourself get hungry
- Never let yourself get full