Fat Loss Nutrition Part 2: Food Selection

Part 1 of the fat loss nutrition series discussed determining your fat loss caloric requirements, which is the absolutely necessary first step if you want your diet and nutrition to help you reach your fat loss goals effectively. Once you've established your caloric requirements for fat loss, and have consistently (a few weeks) adhered to these requirements, the next step is to begin working on your selection of food while simultaneously adhering to your caloric requirements.

Below are my food selection guidelines:

CARBOHYDRATES

CHOOSE OFTEN
BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)
CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)
STARCHES: brown rice, whole wheat pasta
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup
FRUIT: all fresh fruits

CHOOSE SOMETIMES
BREADS&BAKED GOODS: whole wheat tortillas and muffins, sourdough
CEREALS: all corn and rice based cereals
STARCHES: egg noodles, non-enriched or whole wheat pancakes (no/low sugar syrup)
ROOT VEGETABLES: baked potatoes
OTHER VEGETABLES: iceburg lettuce, yellow squash, zucchini
SNACKS: rice cakes, wheat crackers

CHOOSE RARELY
BAKED GOODS: bagels, cakes, cookies, doughnuts, english muffins (non whole wheat), white breads
CEREALS: sugary cereals (Coco Puffs, Fruity Pebbles, etc.)
DAIRY PRODUCTS: high fat/sugar frozen yogurt and ice cream
SNACKS/TREATS: dried fruit, french fries, granola bars, potato chips, trail mix
SALADS: cole slaw, potatoe salad, creamy seafood salad

PROTEINS

CHOOSE OFTEN
FISH: anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, wild salmon, sardines, swordfish, tuna, sushi
SHELLFISH: clams/mussels, crab, lobster, oysters, shrimp/prawns
POULTRY: skinless chicken, ground turkey (extra lean), turkey breast
MEAT: buffalo, filet mignon, flank steak, ground beef (>93% lean), ham (96% fat free), London broil, pork loin (lean), top/bottom round, venison
LEGUMES: black beans, soybeans (edamame), black bean chili & soup
DAIRY PRODUCTS: cheeses (less than 2% fat), egg beaters, egg whites, milk (skim, fat free), yogurt (low fat, low sugar)

CHOOSE SOMETIMES
POULTRY: chicken (with skin), ground turkey (85-90% lean)
MEAT: ground Beef (85-90% lean), roast beef
LEGUMES: chickpeas, kidney beans, elntils, pinto beans
DAIRY PRODUCTS: cottage cheese (1-2% fat), frozen yogurt (low fat, low sugar), ice cream (low fat/fat free, low sugar), 1-2% milk, whole eggs, yogurt (whole milk)

CHOOSE RARELY
MEAT: beef (heavily marbled), ground beef (regular fat), NY strip, T-bone
DAIRY PRODUCTS: cheeses (>2% fat), whole milk

FATS

CHOOSE OFTEN
OILS&SPRAYS: canola oil/spray, enova oil, fish oil capsules, flaxseed oil, "I Can't Believe It's Not Butter" spray, extra virgin olive oil/spray
VEGETABLES: avocados
NUTS: almonds, cashews, macadamias, pecans, soy nuts, walnuts
SEEDS: pumpkin, sunflower

CHOOSE SOMETIMES
LEGUMES: peanut butter, peanuts

CHOOSE RARELY
DAIRY PRODUCTS: butter, cream, full-fat ice cream, margarine, whole milkOILS: lard (Crisco, etc.)